Contents
An impeccable figure devoid of excessive fat is everyone’s dream. In order to obtain and maintain a figure with a low body fat content, it is necessary to implement an appropriate diet and exercise. Both exercises and types of training should be individually tailored to your needs, capabilities and most importantly – metabolism, which is of great importance in the process of reducing body fat. Metabolism is the sum of chemical reactions and related energy changes that take place in living cells. These processes allow the cell to grow, reproduce and manage its internal structures depending on external stimuli. Thus, our metabolism is equally influenced by activities performed during the day, the number and quality of meals, as well as the number of hours of sleep or rest. The higher the metabolic rate, the faster we will burn fat.
Basic training for reduction
There are three basic types of training for reduction. The first is strength training, which is an anaerobic effort. Strength training is about strengthening tendons, ligaments, bones and muscles and preparing them for even more intense and intense effort, as well as other strength disciplines. Perfectly increases the metabolic rate. The second is interval training, which is also an anaerobic effort. Interval training consists of alternating the pace of performed exercises, e.g. after a 20-second run on a treadmill, there is a 20-second jog or walk in order to gather strength before the next round. Such training improves the condition and stimulates the process of fat loss. The third and last training for reduction is aerobic training, also known as cardio. It is an aerobic exercise characterized by low intensity and long duration. Cardio significantly supports the reduction of adipose tissue, as well as increases the metabolic rate.
According to studies conducted among people who use the same diet and perform various types of training for reduction, it has been found that strength training, interval training and aerobic training have the greatest impact on our metabolism. In order to achieve the best results in fat burning and avoid training monotony, it is recommended to combine three types of training.
FBW training for reduction
FBW (Full Body Workout) training, i.e. whole body training, also known as holistic training, is an activity method involving the involvement of all muscle groups. Thanks to the appropriate variety and variety of exercises, we can at the same time reduce body fat and strengthen muscle mass. An additional advantage of FBW training is the possibility of doing it at home, when access to specialized equipment, a gym or a fitness club is limited. For such training to be effective, creativity and basic knowledge of muscle biomechanics as well as knowledge of the principles of performing exercises are enough.
Training for fat reduction at home
Simple and effective exercises of the FBW type performed at home improve the overall efficiency of the body and condition, help reduce body fat and lose unnecessary kilograms. Training for fat reduction at home is also a great way to model muscles and individual parts of the body. The result will not differ much from training in the gym, but to get the figure we want, we will have to show great discipline and self-denial.
In FBW training performed at home, professional equipment can be replaced by plastic bottles filled with sand or water, both with a capacity of 5 l and those with a capacity of 1,5, 1 or 0,5 l; books with which you can swing, lunge or deeper push-ups. A chair, armchair, sofa, table, sofa or stairs will effectively replace the benches and stationary handrails well known from the gym.
Do you want to increase your metabolism? Try Vitama Nature’s Fat Burner Complex, which is available on Medonet Market at an attractive price.
Training for fat reduction – breaks down
- Legs: lunges with sand bottles.
- Back: deadlift with a punching bag, backpack or satchel filled with books, or rowing bottles filled with sand.
- Chest: classic push-ups or push-ups with legs on the sofa.
- Shoulders: Lifting bottle-laden arms up or punching air with weighted hands.
- Biceps: Bending of the loaded arms while sitting, with support on the knee or standing.
- Triceps: lifting the weight with one hand from behind the neck or holding push-ups in the lower and upper position.
- Belly: crunches with knees raised to an angle of 90 degrees.
During all types of training, you should remember about the limits of our body’s capabilities. Intensive training for reduction can lead to discouragement and exhaustion, so when designing a training plan, we should take into account the time in which our muscles will regenerate. Beginners are recommended to train 3 times a week, and the number of series should not exceed 4, with 10 to 15 repetitions.
The content of the medTvoiLokony website is intended to improve, not replace, the contact between the Website User and their doctor. The website is intended for informational and educational purposes only. Before following the specialist knowledge, in particular medical advice, contained on our Website, you must consult a doctor. The Administrator does not bear any consequences resulting from the use of information contained on the Website.