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Weight Loss Fitness: How Much Do You Need to Exercise? Video
At the cost of their own mistakes, many women have already made sure that getting rid of excess weight by starving for a week or two and returning to their previous way of life will not work. In the event that you take a problem seriously, you should understand that its solution will require you not to take a one-time extreme measure, but systematic efforts, including physical activity, for example, fitness.
How to do fitness for weight loss
Many people mistakenly believe that fitness is only exercise aimed at correcting figure flaws, and reduce it to simple physical activity. But if you look at the etymology, and this word comes from the English. fitness – fit, it becomes clear that its real meaning is much broader. Fitness is a combination of a whole range of measures: physical training, diet and a healthy lifestyle, which allows not only to correct figure flaws, but also to improve health, become slim and generally strengthen the body.
Fitness can hardly be called a sport, since there are no records and results that could be characterized by numbers, it is more of a lifestyle and a wellness technique that allows you to normalize body weight and consolidate the result for a long time.
Fitness is proper weight loss, combined with physical training and a healthy regimen, a lifestyle that allows you to feel not a slave to the stomach, but a winner, proud of your successes
This is a long-term planning of the ideal and well-coordinated work of the whole organism, all its internal organs and systems. Starting today, you should be sure now that you have started the path to the ideal – a beautiful, slim, healthy, happy and cheerful woman.
Why do you lose weight by doing fitness
Perhaps you have already convinced yourself or from the reviews of your friends that express diets become senseless stress for the body, despite the fact that, like nowhere else, the principle is observed in them: consume less energy than you expend. But in the case when the body begins to experience a large, if not huge, energy deficit, as in the case of any fast diet, its natural reaction is the restructuring of all vital functions, leading to a slowdown in metabolism.
Weight loss occurs, but not at the expense of fat cells, but at the expense of muscle proteins and water. If you do not take additional measures in order to normalize and even accelerate metabolism, the body, having lost some amount of water at first, continues to exist in austerity mode, quietly waiting for the end of the diet. Naturally, water reserves are replenished at the very first time after leaving the diet, and weight returns with it.
But if you take advantage of the benefits that fitness gives you, you can normalize and speed up your metabolism by giving your body physical activity, exercise, and an active lifestyle. To effectively and properly lose weight, you do not even need to go on a rigid diet – just reduce the number of calories you eat, but do not starve and at the same time move more, redistributing food based on the time of day. It makes no sense to say: “I want to lose weight, so I will eat less”, I must say to myself: “I want to lose weight, so I will start moving more to increase energy expenditure.” This is fitness theory.
If you want to lose weight faster, use every opportunity to get physical activity: give up escalators and elevators, walk as often as possible
How to speed up weight loss with fitness
Now it becomes clear to you that with this approach you will begin to lose weight, even if your eating habits and lifestyle are simply brought back to normal. But to speed up the process, you can help your body by adjusting your diet, constantly monitoring what you eat and how you use your body’s energy.
Eat every 2-3 hours, with such short breaks, you will not have time to get hungry, and to get enough, 400-500 kcal per meal will be enough for you. When you eat 2 times a day, refusing breakfast or lunch, you are able to eat 1000-1500 kcal in one sitting. But the body does not care whether your 2000 kcal comes in small portions or in two loading doses. Here again, you need to take into account that with a long break between meals, the metabolism slows down and when you eat a large amount of calories, they are not absorbed in the body, but are stored in the form of a fat reserve.
Due to the fact that in the evening the body will not be able to digest a large amount of energy, you can not eat high-calorie food at night
How to start training correctly
Get used to the necessary physical activity gradually; it is necessary to increase their intensity only after the body gets used to regular training. Don’t worry if at first you can’t keep up with the set pace of exercise, take a few minutes to rest. In the event that the volume seems unbearable to you, just do fewer approaches, but be sure to complete all the exercises that were planned for training. Muscle pain, which torments many beginners, can be avoided by doing all the exercises in one approach during the first workout, without overexerting yourself and with little weight. Gradually increase the number of sets and weight on the next two workouts. Then rest for a couple of days and start full-fledged exercises, no longer fearing muscle pain.
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