Fitness Slimming

Fitness  Slimming

What is fitness and how to do it for weight loss?

Fitness slimming

Probably every woman who has extra centimeters on her waist and hips knows that simply dieting is not enough: weight, quickly disappearing during the weeks of hunger strikes, also quickly comes back after returning to the usual Diet and a passive lifestyle. To find a beautiful figure, food restrictions alone are not enough, regular physical activity is necessary.

What is fitness?

One of the ways to burn body fat and strengthen muscles, giving the body a pleasant relief and elasticity is fitness.

Complexes of fitness exercises are different, they can be combined with a special diet, which has some limitations, but all are aimed at improving the body and spirit, improving the health and general well-being of women.

The goals of fitness training can be different:

skeleton strengthening;
burning fat mass;
muscle building and strengthening;
strengthening ligaments and joints.

Types of exercises:

cardio loads (for weight loss);
stretching (improving the elasticity of ligaments, warming up muscle tissue);
strength exercises (growth, muscle strengthening).
Fitness trainings strengthen bones and muscles, remove excess weight from problem areas, help build muscle mass, give the body a completely new, toned look with smooth, feminine bends.

Fitness is the correct, “smooth” weight loss in compliance with the principles of proper nutrition, regular physical activity and compliance with the regime of work and rest. Following this new way of life, a person loses dependence on food and begins to enjoy the loads and a new, beautiful body.

How it works?

First you need to understand the principle of action of ordinary short-term diets. So, after the beginning of strict food restrictions, the body begins to restructure:

removes excess water from the muscles;
removes part of the muscle tissue;
slows down metabolic processes, spending a minimum of calories.
After the diet menu is over, the water naturally returns (which is from 2 to 5 liters), and the resulting plumb line is a loss of muscle tissue. At the same time, body quality suffers: sagging, loss of turgor, elasticity, overhanging skin folds ...

What happens during regular fitness classes? Physical exercises normalize metabolism, “dispersing” it and allowing cells to easily dissolve and remove lipids. The muscles at the same time not only do not suffer, but also strengthen!

In order to lose weight correctly, doing fitness in a sports club or at home, you only need to redistribute your daily calorie intake taking into account activity. The more you move, the more you lose weight - this is one of the basic rules of fitness.

How to get fit quickly?

To start the process of losing weight, you only need to slightly adjust the diet, introduce systematic training and reduce daily energy consumption. But what if you want to get an excellent result as soon as possible? What will help speed up the process?

Principle One: Eat Frequently

Try to eat fractionally: distribute the entire diet for 5-6 meals (after 2.5-3.5 hours). The trick is that, depriving yourself of lunch or dinner, you can eat from 1 to 1.5 thousand kcal in one sitting, the lion's share of which will remain on the hips due to a slowdown in metabolism associated with a long interval. By consuming 300-400 kcal at a time, you can “disperse” the metabolism, forcing the body to burn everything right there.

Unfortunately, this is not always possible due to work and a busy schedule. Advice! If you know that you will not return home to the next meal, take a container with a useful snack (oat pancakes, a piece of cottage cheese casserole, etc.).

Principle Two: Evening Restrictions

Since the body needs to rest at night, and not digest food, you should leave the least high-calorie foods for dinner.

A great end to a fruitful day will be dairy products with low fat content (cottage cheese, yogurt, kefir), low-calorie vegetables and fruits, a small portion of chicken breast or turkey.

Principle Three: Get the Exercise Right

Exercise

The main rule for a beginner is gradualism and moderation. If you are not immediately given any exercises or elements, do not despair. Try again and again, gradually the body will learn to enjoy the workouts and say “thank you”!

In the first and second approaches to the new complex, perform all exercises 1-2 times with low weight, gradually increase the pace. Wait a couple of days, double the load and keep it for 2 days. After a similar interval of time, try to complete the entire complex, but do not strain. This will reduce muscle pain - the scourge of all beginners in sports.

Did you know that regular exercise in sports has a positive effect on overall well-being, promotes the release of hormones of joy into the blood? Endorphin begins to enter the bloodstream 30-40 minutes after the start of classes, making a person happier.

Fourth principle: exercise regularly

Exercise strictly regularly, at the same time of day. This will allow the body to “remember” periods of activity and facilitate the functioning of the metabolism and hormonal system. Regular fitness training for weight loss is very important, because they allow you to speed up the metabolism, tighten the skin, tone the muscle tissue.

Fifth principle: approach training comprehensively

Do not get hung up on training one muscle group. Perform alternately exercises for the back, buttocks, legs, arms, abs, cardio load. Only a systematic, rigorous and regular study of the whole body will bring the desired result and will please you.

Principle Six: Combine Exercise with Proper Nutrition

Dietary restrictions in favor of natural foods with a high content of protein, fiber, vegetable oils and vitamins will not only benefit the whole body as a whole, but will also help to significantly reduce weight.

Refuse from "unnatural" sweets. Leave in the menu fruits, marshmallows, marmalade, honey and nuts in reasonable quantities. It is better to use them in the morning (for breakfast or afternoon snack).
Refuse fast food (chips, crackers, etc.), semi-finished products (ready-made cutlets, nuggets, pancakes), canned food and chemical additives (use natural seasonings instead of “Maggi” for meat).
Eat plenty of fresh fruits and vegetables rich in fiber.
Limit your consumption of white bread and muffin. Ideally, you can bake bakery products yourself, add bran to cleanse the intestines.
The basis of the diet should be protein - low-fat parts of pork, beef, chicken and turkey, rabbit, dairy products.

The seventh principle: bad habits - a fight!

Quit smoking altogether, limit alcohol consumption, exclude strong drinks altogether. It is possible to occasionally use dry wine or champagne (1-2 glasses).
How to use your fitness to correct a figure?
For proper weight loss, you need a healthy diet, as well as an integrated approach to training. During one lesson, the following types of exercises should be performed:
power - to strengthen the muscles, their growth, giving the figure a beautiful silhouette;
cardio (jumping rope, jogging, brisk walking, squats, bending, cycling, skiing) - to burn extra kilocalories and body fat.
Experienced trainers recommend conducting 3 workouts per week, consisting of 15-20 minutes of cardio exercises and 30 minutes of strength, working out only one muscle group (either abs and back, or buttocks and legs, or back, arms and shoulders). In the next lesson, the muscles being worked out change.
Possible weight loss problems with regular fitness training
The reasons why the weight during systematic sports can "stand" and even increase slightly, are as follows:

1. Overeating.

Overeating

Situations when a person, having “plowed” in a gym a couple of hours, with a light soul goes to a restaurant and dines there for 1-2 thousand kcal, are not so rare. It is recommended to count calories, and after training, snack easily with protein food. If you want to lose weight, you will have to abandon the McDonalds and cakes ...

2. Improperly selected exercise program.

There are only two options: either a person “spares” himself and chooses too small loads (the duration of one lesson should be at least 40 minutes!), Or, on the contrary, he wants a lot, he gets very tired at first, because of which he misses the hall for weeks and, expected, just gaining weight.

3. Incorrect assessment of the result.

For beginners in fitness, it is recommended that the first time not look at the arrows of the scales, but at centimeters. Get a measuring tape, measure the volume of the abdomen, hips, waist, calves and forearms and record the readings. After a month of regular classes, repeat the procedure: the results will be mandatory, although the weight, quite possibly, will only increase.
This is due to the growth of muscle tissue and its replacement of fatty tissue (fat is lighter than muscle).

4. Short or irregular workouts.

For people leading a sedentary lifestyle, it is necessary to conduct at least 3-4 workouts of 60-90 minutes. in the gym. For people leading an active life, moving a lot during the day, 2 workouts with strict adherence to the principles of proper nutrition and calorie counting are enough for weight loss.

5. Reassessment of their own capabilities.

Many women want to achieve “everything at once”, conducting many hours of exhausting daily workouts to achieve the ideal, quickly lose their strength and fail for a rather long period of time.
Normally, you need to train regularly and dosed, it is better to seek the advice of experienced fitness instructors.

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