Fat burning training

Excess weight is becoming an increasing problem for people of all categories. Particularly concerned about the problem of burning fat of the fair sex. The lifestyle that a modern person leads often contributes to the accumulation of excess fats in the body. And the standards of modern beauty requires women to be perfect in everything, starting with a figure. But excess weight is a threat not only to our beauty. Often excess kilograms lead to serious psychological disorders and health problems.

Fat burning myths

• Myth 1. It is harmful to eat at night. Indeed, eating in the evening leads to the accumulation of excess weight. This is due to the biorhythms of the body. Food, eaten in the dark, is practically not digested and deposited in the form of unnecessary fat and toxins. But a few proteins a few hours before going to bed will increase the production of a growth hormone, and therefore the consumption of subcutaneous fat. It can be a glass of faded milk or other protein dish, but not carbohydrates!
• Myth 2. Exception of fatty foods from the diet. Many diets advise to reduce weights to completely exclude fats from the menu. This will lead to a complete violation of fat metabolism, and soon the weight will cease to decline. Therefore, unsaturated unrefined fats in small quantities must include the diet. Such fats contain vegetable oils, all kinds of nuts and seeds.
• Myth 3. Fruit diet. The fruit diet is more useful than the butt buns and chocolate. But it cannot be called full and effective. Fruits do not contain proteins, so the body will burn not only subcutaneous fat, but also muscles. But there are a lot of carbohydrates in fruits. Simple sugars, such as fructose, will add extra pounds to you.
• Myth 4. Losing weight with a diet. No matter how seductive diets are “minus 30 kg in 10 days”, it should be remembered that nothing is given without difficulty. A sharp restriction of the calorie content of nutrition can lead to serious health problems. And it will be difficult to maintain the result of losing weight if you count only on a diet. To effectively reduce weight, you need to stimulate the synthesis of growth hormone. For this, dietary nutrition with a high protein content should be combined with the best training for burning fat.
• Myth 5. Aerobics drives fat the fastest. In fact, the most effective way to burn fat is strength training. It is they who enhance metabolism and allow you to effectively lose weight, without losing muscle mass and improving the appearance of your figure.  Power exercises stimulate fat burning after training.
• Myth 6. An ideal figure is the result of losing weight. To think that weight loss will remove defects of the figure is simply naive. The folds on the stomach, flabby buttocks and hips, ugly hands - all this will not go anywhere. The only way to become not only slender, but also fit is exercises for burning fat.

Fat burning food

So that burning of fat does not lead to loss of muscle mass, always follow the following diet rules:

• Do not arrange a hunger strike!  Effective training for burning fat with aerobic exercises require no less food, but more. If you need to effectively burn fat and at the same time achieve good results from training, you must consume 29-32 calories per kilogram of weight on the day. This will provide the body with sufficient nutrition and at the same time disperse the metabolism to the desired level.
• Pay special attention to the choice of dietary fats in your diet. Use olive oil, a variety of nuts and seeds, avocado fruits. These products contain mono -saturated fatty acids that allow fat and not lose muscle mass. So your weight will last longer.
• Choose the right carbohydrates. Forget about sweets, donuts and ice cream. Minimize the use of refined sugar. If it is difficult to do without sweet, allow yourself to sometimes eat black chocolate without additives.
• Follow the correct ratio of fat and carbohydrates.  Intensive training for burning fat requires constant muscles of the protein. The diet should not be very poor on carbohydrates. It is optimal to eat 30% protein and fat and 40% carbohydrates per day.
• Do not neglect breakfast. This method of reducing fat can lead to the opposite result - you will get fat! If you do not have time to fully have breakfast, use ready -made dry breakfasts with a high fiber content, whole grains and a small amount of sugar.

Fat burning training

Training for burning fat will help to turn extra centimeters and folds into ideal body contours. There is nothing else that can give the same effect. Neither miraculous creams, nor magic diets alone will cope with excess weight and cellulite. Both experienced athletes and beginners in sports can train. You can do exercises in your room or in a specially equipped gym.

If you decide to play sports for weight loss, you should seriously approach the choice of program and type of training. It is not easy to come to the gym or take dumbbells at home and do all the exercises that you remember from school physical education lessons. It is because of such arrogance that it is often difficult to lose weight even with regular training.

When choosing the type of training, you need to determine the purpose of your classes. If you do not strive to seriously reduce weight, but want to support the body in tone and not recover, aerobic cardio training is best suited. If you need to lose weight significantly, the efficient burning of fat will provide a program of strength exercises. Although most professional trainers recommend combining power fitness and aerobic training, such as running, swimming or aerobics.

Training for burning fat, what to prefer: a house or a gym?

Training for burning fat in the gym provides you with professional equipment: simulators, sports shells, halls specially equipped for sports. In the gym under the supervision of an experienced instructor, you are insured against improper exercise. This will not only achieve the greatest efficiency from training, but also avoid injuries. An experienced coach is able to choose a suitable sports program and diet.

The atmosphere of the gym, where many people pursue similar goals, will attach you to classes. Beautiful bodies will inspire you to your own exploits, and at home laziness may defeat the desire to lose weight.

Training for burning fat at home allows you to not be shy about your figures in front of visitors to the sports center and choose the most suitable time for classes. You do not have to pay for a visit to the gym and adapt to his working hours. But in order for the burning of fat at home to bring the desired fruits, you need to collect all your will into a fist and train in good faith and regularly.

The difference between female and men's training for burning fat

Exercises for men and girls differ in intensity, the weight of sports shells and the number of repetitions, but in general, you can not divide the exercises into “purely female” or “purely male” ones. The female body tends to accumulate subcutaneous fat due to the presence of certain hormones.   Women are very hardy, but not as strong as men.  Therefore, they can make a larger number of repetitions, but with less weight. Although the muscle structure of a man and a woman is the same, the goals of sports are different among representatives of different sexes. The aesthetics of the female figure requires more to take care of the bottom of the body: hips, buttocks, stomach. At the same time, a rare woman dreams of muscles protruding from under clothes. Hence the differences in the training program for burning fat.

Power training for burning fat

Strength exercises for burning fat do not make girls masculine. Power training for burning fat can give the female body a moderate muscle relief, make it fit and elastic, remove fat folds and excess weight. You do not threaten to become similar to the women of bodybuilders, lifting once again dumbbells, because for this you need to take male hormones, which are very few by nature.

Although strength training for burning fat increases the muscle weight of the body, which means weight, they burn the fat tissue, so that the body looks beautiful, slender and fit. The goal of female strength training is the correction of the figure, the rapid burning of fat in problem areas. And it is they who give the desired result for a woman, which is difficult to achieve using aerobics or dietary.

With the correct implementation of strength exercises for burning fat, the bone apparatus is strengthened, the joints acquire endurance and stability. Smooth muscles are trained, supporting the internal organs of a person, skeletal muscles and heart are strengthened.

Before starting strength training for burning fat, you should consult a doctor. Some diseases will require restrictions on loads on the spine, reducing the mass of sports shells. During pregnancy, menstrual cycle and in heart diseases, strength training is unacceptable.

Training for fat burning: Working with "iron"

To take up the bar, dumbbells or other weighting agents should only after your muscles have become strengthened. If after training your body painfully hurts, the muscles remind of itself with every movement - the time for dumbbells has not yet arrived.

A sports instructor usually helps to choose the optimal weight of weighting. If your goal is losing weight, it is better to do more repetitions (15-25) with a small weight (0.5-1 kg). If you need to develop a relief muscles, make a smaller number of repetitions (10 times), but add weight (2-3 kg).

If you have never played sports, you should not grab the most weighty dumbbells and thoughtlessly pull them. Start small and gradually increase the load. A large number of repetitions with excessive load leads to a deterioration in blood circulation and increased fatigue.

In order not to get injured, perform the exercises slowly, with a flat back. Inhale on relaxation and exhale on the effort.

Power training time for burning fat

Give your training 2-3 days a week for 40-45 minutes. There should be 1-2 days of rest between training. The best time to train between 3 and 4 hours after noon.

If you strictly observe the training mode, in 7-8 weeks the results will be visible. Breaks in training will lead to a loss of sports uniform. If you miss 1-2 weeks of classes, you will have to get used to the loads again and develop results.

Food for power training for fat burning

Combining diets with strength training for burning fat is strictly prohibited. Poor nutrition will lead to depletion of muscles, and adipose tissue will remain untouched. Exclude harmful fats and carbohydrates from the diet. Before training, eat a small amount of high -calorie foods. It can be oatmeal with dried fruits. After training, it is useful to drink a glass of freshly squeezed juice or eat an ugly fruit.

Fat burning exercises

Aerobic training for burning fat

With aerobic or cardio training for burning fat, muscle contraction occurs due to the use of a large amount of oxygen. Aerobic exercises are running, dancing, walking, swimming, cycling and so on. Aerobic training requires a high degree of endurance from an athlete, because the muscles can be in suspense from a few minutes, while the exercise lasts, up to several hours.

Choose your favorite aerobic exercises, for example, morning run. Performing cardio training regularly, you will increase your immunity, strengthen the vessels and heart muscle, develop breathing and increase stress resistance.

Features of cardio training for fat burning

During cardio training, you need to monitor the pulse. In order to burn excess fat, it is necessary to maintain a pulse at a level of at least 120 beats per minute. Beginners need to start with minimal loads and gradually increase them. Everyone chooses optimal loads depending on their condition and sensations during the training. It is recommended to refrain from eating 2 hours before and after exercises.  For diseases of the cardiovascular or respiratory system, a doctor’s consultation is necessary.

Training time

Training should be held at least 3 times a week. You can deal with every day, but if you combine aerobic exercises with a power program for burning fat, calculate the capabilities of your body, do not overwork and give the muscles the opportunity to recover. Aerobic training is best done in the morning.

Fat burning exercises

Fat training program

It is good if the training program is an experienced professional coach. But we do not always have a desire and an opportunity to contact a sports instructor. In this case, it is useful to find out how to develop a training program for burning fat. It is best to draw up a training plan when you already have an idea of \u200b\u200byour body, about what suits you. To get this performance, you need to regularly engage in at least a month.

Methods for training for fat burning

How to make a training program for burning fat itself

If you set out to lose weight and resolutely started training, the result will appear soon.   Training for burning fat videos will help to better understand the principle of performing the exercise and avoid injuries.   Proper sports nutrition in combination with regular training at home or in the gym will necessarily lead to burning fat and bring your figure closer to the desired ideal.

Training for fat burning. Video