Help the development of the site, sharing the article with friends!

Fat burning training has its own rules, compliance with which determines the effectiveness of weight loss. To burn fat, you need to exercise a certain type of exercise, exercise no less than 30 minutes a day, and keep your heart rate in the fat burning zone. Learn the 7 rules of slimming training, thanks to which you will quickly achieve your dream figure.

Rulesfat burning trainingshould be learned by everyone who plans to start losing weight. They concern, inter alia, the type of exercises performed, their frequency and the heart rate with which we train. Without knowing them, the entire weight loss process may take several months to increase.

How to exercise to lose weight? Learn the 7 most important principles of training to reduce body fat.

1. Set a training goal

At the beginning, set a specific goal, eg "I want to lose 10 kilograms", "I want to slim my legs", "I want to lose 5 centimeters at the waist". Write it down on a piece of paper and come back to it in times of weakness. In addition, try to visualize the result of the exercises - for example, imagine what you will look like after 3 months of regular training. It's a good way to stay motivated and easily mobilize yourself for effort.

2. Do cardio sports

Cardio exercises are the most effective weapon in the fight against extra pounds. No weight loss training plan can do without them. Aerobics cause a sharp increase in the demand for energy, which the body takes from the stored fat stores. In this way, we get rid of excess body fat, and at the same time strengthen the cardiovascular system and get fit.

The forms of activity that are most often recommended for people who are slimming are cycling (also stationary), swimming, jogging (but beware! In overweight people it may put stress on the joints), Nordic walking, exercise on a stepper and on an elliptical cross trainer.

3. Exercise for strength

Strength exercise does not burn as many calories as aerobics, but is still helpful in reducing body fat. Weight training damages muscles (in a positive sense - thanks to this they can become stronger), which are rebuilt with the help of energy from fat. Importantly, the regeneration process and the associated fat burning takes place up to 24 hours after training.

Strength exercises also have another advantage - they stimulate the production of collagen, making the skin smoother and firmer. This is especially important from the point of view of obese people, who often have to deal with saggy, elastic skin after slimming.

How to do strength training to lose weight? If you are just starting to lose weight, start with bodyweight exercises or train according to the principles of Full Body Workout. Use a low load with a large number of repetitions - this way you will increase your metabolism, but not build muscle mass.

4. Keep your heart rate in the fat burning zone

During your weight loss exercise, it is important to keep your heart rate within a steady range of between 60 and 70% of HRmax (maximum heart rate). Then the rate of fat burning is the highest. When the heart rate exceeds this value, anaerobic processes in the muscles are triggered, during which the body takes its energy not from fat, but from sugars. On the other hand, too low heart rate (below 60% HRmax) has little benefit for both he alth and weight loss.

5. Train regularly

Regular training is the basis for effective weight loss. By exercising systematically at regular intervals, we accelerate the metabolism, thanks to which the body copes better and better with burning excess calories.

Exercise according to a previously established training regimen helps in maintaining regularity. A good plan should take into account the type of exercise you do, frequency of training, duration, number of series and repetitions. In the case of people who are slimming, the best results are achieved by strength training twice a week for 40-50 minutes (along with warming up and cooling down), and cardio training for 40-60 minutes three times a week. Another option that gives equally good results is aerobic training for 30 minutes every day.

How To Burn Fat Fast Without Effort? SeeTOWIDEO

This will be useful to you

Do you want to lose weight? Take care of your daily dose of motivation

In the fight for a slim figure, not only diligent training counts - mental attitude also plays a huge role in the weight loss process.

To avoid "dimples" and to feel like exercising all the time, check regularly how exercise and diet affect your figure. For this purpose, every 2 weeks, measure the circumference of your body: arms, abdomen, hips, thighs. Then write them down in a special table. This way, you will quickly notice that physical activity in conjunction with diet really works and you shouldn't skip any training. And when the so-called catches you A lazy glance at what you've achieved will surely cheer you up andwill increase the motivation to continue effort.

We recommend

Author: Time S.A

Remember that effective training begins in the kitchen. Use JeszCoLubisz, an innovative dietary system from Poradnik Zdrowie. Choose a plan for active people and eat according to the sport you do. Increase efficiency, support the regeneration process of the body and always be under the constant care of experienced nutritionists.

Find out more

6. Exercise for at least 30 minutes

Scientific research has shown that cardio training lasting less than 20 minutes gives very little results in reducing body fat - the body takes only 20% of its energy from fat, the rest comes from the nutrients provided by food. For this reason, it is worth setting aside time for a longer training session lasting more than 20 minutes - then the effectiveness of fat burning increases to 50%. Extending exercise by another 20 minutes makes this percentage even greater, amounting to 80%.

7. Try interval training

Interval training (HIIT) is even better than aerobic fat reduction. It involves alternating short periods of effort with longer breaks for moderate cardio exercise. It can use different types of exercise: cycling, jogging, strength exercises. Its additional advantage is the short duration (especially the variant known as the Tabata protocol) and a clear training scheme.

You must also remember that HIIT is extremely burdensome for the body, so it is not suitable for beginners. People who are just starting to train should use traditional cardio exercises for at least 3 months, and only then include intervals in their training plan.

Help the development of the site, sharing the article with friends!

Category:

Slimming