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Pravidlo 1. Pravidelná fyzická aktivita
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How to exercise to lose weight?

Every, even small increase in physical activity will be a huge boost to better well-being and weight loss. However, a conscious transition to a reduction diet is associated with the introduction of exercises that should be aimed at faster and more efficient fat burning.

This requires knowledge of how and how much to exercise, as well as an answer to the question of whether it is worth using equipment such as a treadmill and elliptical cross trainer or classic exercises such as cycling or rowing.

How to exercise to lose weight?

Change your mindset and lose weight sensibly – that’s the first step. It sounds like a slogan, but you can’t go without it, because nothing happens by chance. Losing weight requires planning and setting realistic goals. The 3 basic rules boil down to: regular physical activity, a proper diet that takes into account a caloric deficit, and any supplementation that supports weight loss.

Rule 1. Regular physical activity

The key to achieving an ideal weight is regular physical activity. If you lack patience and discipline or have never exercised, start with small daily activities. It can be a walk, a faster walk or an even greater effort at home. Over time, you notice that you feel better and better and have the energy to do more – then it’s time for some exercises to support your diet.

The US Centers for Disease Control and Prevention recommends at least 150 minutes of exercise per week. Remember that every workout, both at home and in the gym, should always include 3 elements: warm-up, proper exercise and stretching.

You will achieve the best results if you exercise 3-4 times a week for at least 40 minutes. You can even work out every other day, but it’s not recommended every day – breaks are very important as this is the time your muscles need to recover. Beginners can start their activity with a light workout for 30 minutes to lose extra pounds and get in better shape.

  • You can include vitamin and mineral supplements in your diet.
  • Rule 2. Adequate diet

The diet should be balanced, varied and, above all, tasty, so that we don’t give up quickly. There is no place for restrictive diets or fasts, which can exhaust your body more and cause unpleasant health consequences, not to mention the guaranteed yo-yo effect.

A reduction diet is based on a caloric deficit, which means that you take in fewer calories than your body needs. At the same time, it supplies all the necessary vitamins and microelements. How to eat while losing weight? It should be a deficit of 250-500 kcal.

Learn about terms like CPM (Total Metabolism) and BMR (Caloric Requirement). Thanks to them, you will learn how much you should eat so as not to disturb the natural and basic functions of the body. This is very important because a common mistake dieters make is to drastically cut calories in the belief that you will get quick results. Meanwhile, low caloric intake can lead to malnutrition and serious health disorders.

The key is proper meal balance, which includes the basics of meal planning with calorie reduction in mind, such as the 1200 kcal diet.

Rule 3. Additional addition

Pravidlo 3. Dodatečné doplněníYou can include vitamin and mineral supplements in your diet. Supplements to help you shed pounds and help you get better results from your workouts are available in the form of herbal preparations, powders, or tablets. They are divided into those that inhibit appetite, block fat absorption and burn fat. So-called “fat burners” are recommended for people with less fitness, as they can help you lose weight and give you energy during training.

Fat burning supplements contain various substances with thermogenic potential such as: caffeine, synephrine, sinetrol, L-carnitine, capsaicin, piperine, green tea extract, green coffee extract and other lipotropic formulas.

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