We all know that it is better to maintain weight all year round, but a series of winter holidays and feasts, seasonal fatigue, and quarantine restrictions could affect the figure of even the most avid athletes! The desire to tighten the body for summer is normal, but it is important to lose weight not quickly, but safely and sustainably, without negative consequences for the body and body. How to do Weight Loss? We’ll tell you in the article.
Safe Weight Loss:
Most studies state that people who lose weight slowly are more likely to maintain weight in the long term. According to scientists, losing 0.5-1 kg per week is a healthy and safe indicator.
Weight” or edema is first lost. As soon as the body uses up water and glycogen stores, the rate of Weight Loss will stabilize and the indicators will decrease.
Nutrition To Keep Fit:
Nutrition is a huge part of any path to a healthy lifestyle. Those looking to lose weight by summer or any other season should start by reassessing what goes into their stomachs.
You should strive to increase the amount of whole, unprocessed foods in your diet, and also eat enough protein (especially lean meat, eggs, and cottage cheese), stop drinking alcohol, and drink more water.
You should not go to extremes and go on strict diets or completely eliminate fats and carbohydrates. Nutrition must remain balanced. Rapid Weight Loss on an “intense diet” or low-calorie diet can have many side effects:
- Fatigue
- Irritability
- Muscle cramps
- Dizziness
- Constipation, etc.
In addition, with a very low-calorie diet, metabolism decreases. This is due to the loss of muscle mass as the body breaks down muscles for energy and fuel, and the level of hormones that regulate metabolism decreases.
What should be avoided from the diet is sugar, as its use puts the body into a fat-storage mode, increasing blood glucose levels. When the body is in this state, it is extremely difficult to lose weight.
Make sure you drink enough water. It speeds up metabolism and suppresses hunger. Replacing sugary drinks (juices and soda) with water will reduce your calorie intake.
Plus, when you sweat in training, your body loses its natural moisture and needs to rebuild. It is important to drink regularly to avoid dehydration or heat stroke and to maximize your activity.
Sleep And Rest:
Sleep is a very important element of effective Weight Loss. Scientists have shown that regular lack of sleep increases the risk of obesity in adults by 55%, and in children – by 89%. In addition, sleep problems slow down the metabolism, increase the production of insulin and cortisol, as well as hormones that affect appetite.
According to research, people with poor sleep consume an average of 385 more calories per day than those who sleep regularly and within normal limits. Imagine that just because of disturbed sleep patterns you can get an additional 7 kg per year.
Workouts to Strengthen Muscles and a Toned Body:
It is easier to move towards a goal if you fix it. Decide what you want to achieve – lose weight, tone your body, get better, or just improve your overall health. Have a clear fitness plan with a schedule and time for exercise, so it will be easier to stick to it.
It’s important to remember that while exercise is important and beneficial, you need to maintain a healthy attitude towards it. Indulge yourself from time to time with a slice of cake or a break from physical activity. Listen to your body and choose the type of exercise that will not only make you look good but also enjoy it!
Cardio Workouts:
The first part of any good Weight Loss program is cardio (running, cycling, swimming, Nordic walking, etc.). They are essential for burning calories, preparing your heart and lungs, and generally strengthening your body.
Beginners will need time to bring the number of cardio workouts to the amount necessary for losing weight (5-6 days a week for 20-60 minutes in the target heart rate zone).
If you have never done cardio before or have not exercised for a long time, start with a small – brisk walk for 15-20 minutes. Then add jogging and alternating with walking to the process, vary the intensity and duration of the workout according to your physical capabilities.
If you don’t have time for long workouts, try short exercises throughout the day. Experts have found it to be as effective as continuous training.
Power Training:
The second and mandatory part of the training program is strength training. From the age of 30, we lose 3 to 5% of lean muscle mass per year due to changes in our body. Along with the loss of muscle mass, a decrease in metabolism is observed. This is a natural process, but it can be slowed down and stopped with regular resistance training. Every 0.5kg of new muscle burns about 30-40 calories per day to maintain tissue while the body is resting. Approximately 1.5 kg of new muscle can increase resting metabolic rate by 7%.
Strength training helps to increase strength and power, ensure the effective functioning of bones and joints, and improve balance, coordination, and posture.
A Few General Guidelines:
- Always start with a warm-up. This can be 5 to 10 minutes of cardio or dynamic stretching.
- Exercise 2-3 times a week and make a training program in such a way that all Muscle groups are worked out.
- There should be 1-2 days of rest between workouts, give your body enough time to recover, and don’t let overtraining set in.
- Do at least 8-12 repetitions of each exercise. Increase weight and intensity gradually. Challenge your body wisely.
- Change your workouts every 4-6 weeks. The body quickly enough adapts to stress and ceases to perceive them as a stimulus, considering it the norm. For greater progress, it is necessary to change the exercise intensity, the number of repetitions, weight, etc. from time to time.
Pick 1-2 exercises for each body part and alternate them with each other. For instance:
- Hand workout
- Exercises for the legs
- 14 basic ab exercises
- Back workout
High-Intensity Interval Training:
Another way of effective training is high-interval training. They improve aerobic capacity and at the same time pump muscles so that both goals are achieved simultaneously in less time.
HIIT training can be performed for half an hour, during the lesson 30-60 seconds of moderate exertion or rest alternates with 30-60 seconds of intense exercise.
An analysis of 18 studies conducted in 2017 found that HIIT resulted in greater reductions in body fat and improved heart and lung function in obese adults compared to traditional exercise (such as running for 30 minutes).
