When your favorite dress doesn't zip, and the phrase a Good man should be a lot of you no longer soothes, read this article about training for weight loss!
If you primarily lead a sedentary lifestyle are experiencing constant stress and eating questionable meals, then most likely this article about exercise for weight loss for you.
To have a beautiful body without excess fat each and every want, however if you are predisposed genetically to store fat in excess, you have a lot of work. Although the physiological differences of the sexes exercise programs for weight loss men and women are different, there are some General recommendations for everyone to lose weight by burning fat.
And now a few words about the process of weight reduction. Fat generally tends more to be deposited on specific parts of the body, for example, the men in the press, in women on the thighs and buttocks. However, to get rid of it spot does not work, because this process is regulated by hormones traveling through the body. Hence the conclusion - if you're going to lose weight, will lose in forms everywhere. The human body is designed so that it contains a substance that promotes the breakdown and removal of fat and hinder its losses. Therefore, the main part of supplements intended for use in the period of exercise for weight loss concentrates on blocking the latest components.
The principles of training for weight loss
If you know the basic principles of fat burning, to choose or even to make practice by which you will lose weight, not make you work.
Common exercise for weight loss
Your body will give response to exercise and begin to drop the kilos only if you'll throw him off his usual balance and load to the max. And what could be heavier than a well-built load to the whole body in the complex? Pointless in order to lose weight to pump up the arms, legs, back, upper or lower body separately. To kindle the fire of your fat burning workout to lose weight should be heavy for the whole body, not one part of it.
Strength training with free weights for weight loss
Training for weight loss should not only be big for the whole body, but also energy intensive in itself, and this only means one thing - free weights. The more exercise is performed by standing up without the ability to lean; to lie or sit, the worse for your fat and best for you. Barbell, dumbbells, multifunctional block simulators have more degrees of freedom in contrast to the fancy specialized equipment, and would include the more muscle.
Adaptation is the enemy of weight loss
During the struggle with fat is the worst enemy of adaptation. Once you get used to it, they ceased to be for you the stress of a high order, and your body has adapted and stick with them. Biochemically it just means that the concentration of cortisol in the blood is reduced. Your body's bored like isolated exercises, he just needs a jolt! Try to distract from the standard fitness exercises and to take note of something from the Arsenal of weightlifting. What to do next? Mix and match at your leisure!
High intensity interval cardio training for weight loss
The hardware can be extremely effective and traumatic for your musculoskeletal system. To make your workout more energetically costly and thus safe, enter in your training plan and even high-intensity training on cardio equipment.
I bet you didn't know that cardio is the distant descendants of the first medical rehabilitation devices for physically impaired people.
You can perform interval cardio for weight loss at the gym, home or even on the street, all you will need in this case - the interval timer. Read more about interval training you can read here.
A high number of repetitions
To glycogen in your muscles splintered to glucose, in your approaches must be at least 8 but not more than 20 reps. Approaches should be too much - 5-6. Only in this case your body will take over so zealously protected fat reserves.
Too many reps will not bring you the long awaited mark on the scale, because the intensity of such training for weight loss is not measured by the number of repetitions, and the number of kilograms lifted per unit of time. You will still have to increase my working weights, and the more serious they are, the more stress you will cause to the body.
Reducing rest breaks
I should add - between sets. If you will constantly interfere with your body to recover after exercise, you finally will start to spend fat reserves quickly and efficiently. To keep her slender body in tight rein, maintain a state of reasonable energy deficit: made a long approach with a lot of weight? Do not try to relax, immediately proceed to the next approach. 2 hours worked at the gym and spent the glycogen stores in the muscles? Don't even think about the amount of carbs! Remember the main principle of training for weight loss: stress, stress and again positive stress to the body! The easiest way to create it is to consistently reduce rest pauses between sets. This can be done indefinitely, gradually turning your workout into a circular, in which there is no rest between sets.
Two workouts one after another
Strength training and interval cardio immediately the next day for intense weight loss - your body simply won't be able to react to such a blast! The deficit of glucose and oxygen debt has been created, and they will overlap another devastating impact. Watch out fat!
Frequency - the key to weight loss
You should train a little more often than in other periods. Daily exercise contribute to high concentration of cortisol in the blood, and we during the weight-loss needs. Remember: at least 4 workouts per week, not counting cardio and HIIT .
Long or short
Training duration 90-120 minutes - this is another reason to focus on the secretion of catabolic hormones during weight loss. At the same time all your favorite exercises to perform in time. However, fat burning change your program every 3-4 weeks. To do it more often not worth it, especially on their own, otherwise there is the risk of losing gains.
To accelerate the process of recruitment of muscle mass will help sports nutrition - protein, creatine, weight gainer, arginine, BCAA, amino acids. These supplements specially formulated for athletes and fitness active people of different levels of preparedness. These drugs are perfectly safe and their effectiveness has been proven.