If you need to improve your weight and body composition, you must combine a healthy and balanced hormonal diet with exercises to lose weight and burn fat.
As for diets we already know
that they should incorporate healthy foods to lose weight, but only the diet is
not enough. It is necessary an increase in physical activity that also helps
you reduce bad cholesterol (LDL) and increases the good (HDL), releases
endorphins and feedback your motivation.
To lose weight quickly and
permanently, you have to "burn your fat deposits" from the waist, hip
or bust. For this, it is necessary to "burn" first the immediate
energy reserves, the glucose in the form of glycogen that is stored in the
muscles and in the liver. This process produces a rapid thinning during the
first 15 days, due to the water that you lose when you burn glycogen; but you
will rehydrate like a sponge, as soon as you leave the diet.
From the third week of a
hypo caloric diet, they begin to "burn" fat deposits, however concentrated
muscle toning program, provides results from the first day.
Sometimes the exercise is
fattening, because certain poorly designed exercises generate hypertrophy of
the muscles, which increase their size, increase your contours and therefore
fattening in volume, which is definitely what you notice most at a glance.
Therefore, our Sports Nutritionists recommend a program of muscle toning
different depending on sex, since women, to stylize their silhouette, work more
gluteus maximums and pectorals and menos the quadriceps or the arms.
Tips and exercises to lose weight fast
To burn calories in the
short term aerobic exercise (running, swimming, cycling, dancing, walking ...)
is the best, but in the long term, they are better exercises to lose weight
fast, muscle toning (weights, rubber bands or machines of gym).
Aerobic exercises help you
burn fat deposits from 30 minutes, while muscle toning activates muscle mass
and speed of metabolism. All these techniques help losing weight positive
impact immediately if we do it correctly. On the other hand, we must bear in
mind that the routines of exclusively aerobic exercise become ineffective after
a few months, causing the loss of muscle mass and a slowing down of the
metabolism as a saving mechanism, having to adjust the diet to the bottom in
order not to gain weight.
Therefore, the best routine
of exercises to lose weight fast must alternate both types of physical
activity. Keep in mind that rest and recovery are very important. Do not do the
same type of exercise two days in a row. Your muscles get used to certain types
of movements; they become more efficient, consume less energy and burn fewer
calories. Modify your workouts and make periodic changes in speed, pace, loads,
etc.
Exercises to tone lose weight and burn fat
Before starting it would be
convenient to evaluate your physical condition and perform a basic postural
analysis to detect decompositions or back pathologies.
Eat consistently so that the
exercise program meets all your goals: burn fat, tone and increase muscle mass.
Drink lots of water, as
exercise causes water loss from sweating.
Start gradually and go
increasing the intensity and duration of the exercise, little by little.
Aerobic exercise to be
effective must last at least 20 minutes.
Muscle toning exercises
should last about 5-15 minutes. With 13-20 repetitions per series is enough.
Stretching immediately after
lifting helps to release tension and improve body posture and slenderness. It
is highly recommended to stretch the cervical and lumbar area before going to
sleep to improve your sleep quality.
Aerobic exercises to lose weight
Try to perform 30 minutes of
moderate cardiovascular activity, 5 times a week. Activities that increase
heart rate and make you sweat but allow you to have a conversation: walking,
swimming, riding a bike, dancing, etc. In case of overweight it increases to
40-60 minutes daily.
It is advisable to try 20
minutes of intense cardiovascular activity, 3 times a week: football,
basketball, tennis, running, step, aerobics, spinning, etc.
Muscle Toning Chart
These exercises to lose
weight quickly are the basis of our method of muscle toning. To complete the
daily table more agile, I recommend you do the first series of each exercise,
then the second, then the third and end with the stretches.
Doing more series or more
repetitions than recommended, is not convenient because it produces muscle
exhaustion and the increase in energy expenditure is not significant.
How to optimize the slimming effect of sports sessions
Are sports supplements necessary?
A balanced diet provides all
the necessary nutrients for sports, except in elite athletes who can resort to
ergogenic aids to delay the onset of fatigue and promote recovery and
hydration.
Always use a sports nutritionist or a
specialist in sports medicine to adapt the diet and possible supplementation to
age, physical condition, training plan and climate.
Protein supplements are
recommended if the diet of the athlete is poor in protein or if due to the
training effort amino acids are needed to repair muscle fibers and / or get
more muscle volume. They are assimilated faster than the protein from the diet.
There are them for before, during and post training.
Creative increases muscle
mass, strength, potency and anaerobic capacity (without oxygen). It is useful
in high-intensity and short-term exercises, i.e. sprints, sprinters, soccer,
basketball, high-load muscular toning series and few repetitions...
The omega-3 comes from blue
fish oil. The recommended daily amount should be adjusted by a Sports Nutritionist,
with a minimum therapeutic dose of 2.5 g of EPA and DHA per day. It is
anti-inflammatory, reduces recovery time, improves concentration, stimulates
defenses, helps regulate cholesterol, fat and body weight.
The water bottle is
essential. If you are going to perform an intense or long-term session, you can
try a sports drink, to facilitate the absorption of water and electrolytes,
maintain balanced blood sugar (glycemia) and delay fatigue.
Do not play sports on an
empty stomach. At the end of the session make a snack that includes protein
(sandwich of whole grain bread with lean meat or a piece of seasonal fruit + 2
slices of lean meat + a handful of nuts); to favor the secretion of growth
hormone that favors the formation of muscle.
