Fat-burning exercises have the property of accelerating metabolism, so it makes it possible to get results faster, in contrast to strength exercises. The essence of such metabolic exercises is that the burning of excess fat occurs due to oxygen saturation, increased heart rate and body temperature. Consequently, the fats are split. Training for burning fat take place at the fastest pace with little or no rest. It is important to train in a room with enough fresh air.
Consider several ways to help lose weight faster. The choice of time for training does not matter much, if you train correctly and correctly build exercises. But the perfect time for instant burning of extra pounds is the morning. Running or an interval complex at this time, performed on an empty stomach, will take energy from the subcutaneous fat, and not the foods eaten for breakfast.
In the rest of the day, practice preferably one to two hours after a meal. But after training for forty minutes, you need to take a small dose of protein and carbohydrate. Do not go hungry to lose weight. All eaten in this period of time will go to the restoration of muscles, but not in excess fat.
Fat Burning Complex of Workouts for Home
A set of exercises for weight loss is available for home as well. It is not necessary to use special equipment, it's enough to have your own weight. Training should last at least 45 – 50 minutes. The fat burning will begin only after twenty minutes from the beginning of the workout, so it is inappropriate to train just 15 minutes. An important condition for losing weight is still the pulse zone. Comfortable for the cardiovascular system and effective for fat burning is the zone 120 – 160 beats per minute.
The superset is performed without stopping, with a smooth transition from one exercise to another. The number of circles is performed depending on what kind of load you want to receive. This complex is desirable to repeat at least five laps. After doing, make an effortless stretching of all the muscles.
This kind of sit-ups includes all the muscles of the thighs and buttocks, and jumps are added on the spot, which increase the pulse for fat burning. It is not advisable to perform exercises every day. Unskilled athletes need to restore their muscles. This may take 4 – 5 days.
- Starting position: feet at shoulder width, socks slightly apart;
- Breathe: we lower the pelvis, the femur parallel to the floor, as if sitting on a chair;
- Exhale: jump from the bottom, tearing socks off the floor;
- We repeat squatting on the breath. We execute 20 – 30 times.
This type of exercise is very effective for reducing body weight, because it is performed at the fastest pace and includes absolutely all muscle groups. Depending on the level of preparation, you can perform from 20 to 40 times.
- From the standing position, to the inhale, we squat down, put our palms on the floor;
- Pushing our feet, with an exhalation, we jump into the bar on straight hands;
- Breathe: back to the palms;
- Leap upward to the exhalation back to the starting position.
This exercise well trains the upper shoulder girdle. You can perform such exercises through 2 – 3 days, as the small muscles quickly recover. Push-ups form a correct posture, the main thing is to keep the press in tension, not allowing the waist to sag. Perform from 10 – 15 repetitions. Consider a variant with a wide setting of the palms.
- From the position of the bar, the palms are wider than the shoulders, the feet are the width of the pelvis;
- Breathe: lower the thoracic region to the level of the elbows. The elbows look to the sides;
- Exhalation: push up and go to the starting position.
Effective exercises for abdominal muscles
You can train the muscles of the press quite often. Enough three – four workouts a week. The complex will help burn extra centimeters in the waist area. With these exercises, you can finish any workout. As far as possible, the complex runs one round without rest. After that it is repeated three more times.
Exercise is fat burning, but at the same time respiratory. Improves blood circulation and prepares the body for other exercises.
- Starting position: lying on the back, legs bent at the knees at right angles. The drumstick is parallel to the floor in weight. Hands along the body;
- We tear off the scapula from the floor and hold the position at the expense of the abdominal muscles. Chin over the clavicles. Hands in front of you palms down;
- We perform five gradual short breaths, with hands clapping in the air, as if on water;
- Also five short exhalations, without lowering the scapula on the floor;
- Perform ten more such cycles without pausing.
Stretching the legs alternately
Exercise is the beginning of the complex. It trains the deep muscles of the abdomen, as well as stretches the back and legs.
- Lying on his back, his right knee is pulled to his chest, his hands are holding his knee. The second leg is straight, we hold it above the floor, at an angle of 30 degrees. The blades are torn off the floor;
- On inhale – a pause. With an exhalation we change legs, pulling the opposite knee;
- We repeat the change of legs 20 – 30 times.
Stretching legs simultaneously
Strengthens the muscles of the press, stretches arms and legs.
- Starting position: lying on the back, the scapula is detached from the floor, legs together over the floor at an angle of 30 degrees. Hands are straightened behind the head, stretch back;
- Keeping a stable position, on exhalation – we pull both knees to the chest, touching the shins with the palms of the hands;
- Breathe: we return to the starting position. Repeat the exercise 20 – 30 times.
It trains the muscles of the abdomen. The lower part of the press especially works.
- Lying on his back, his hands behind his head, his shoulder blades are torn off the floor, his legs are straight at the top. Stop over the pelvis;
- Breathe: we lower our legs to an angle of 45 degrees, without lifting the waist from the floor;
- Exhalation: we raise our legs at the expense of the press in the starting position. Repeat 20 – 30 times.
Strengthens oblique abdominal muscles, forms a waist.
- Lying on the back, palms behind the head, legs straight at an angle of 45 degrees;
- Blades are constantly on weight. Exhale: the elbow of one hand reaches out to the opposite knee;
- Breathe: we return to the center;
- Exhalation: twisting to the other side. Total 30 repetitions.
Interval training for losing weight
Very simple and effective complex. Performed without rest, as quickly as possible. It is important to monitor the pulse. Performing this complex in a day can quickly reduce weight.
Performed with a special cabinet or bench.
- Exhale: standing in front of the bench, we jump with two legs;
- Breathe: smoothly return to the floor. Perform from 20 to 40 jumps.
Jumping helps to accelerate fat burning by increasing the heart rate. We perform one minute, immediately move on to the next exercise.
Exercise trains the abdominal muscles, leading them to tone. We perform at a fast pace, we follow the breath. At the same time, we fall smoothly, without falling on our backs. Exercises for the press are performed every other day.
- Lying on the back, the feet are connected to each other, the knees apart;
- Exhalation: we raise the body due to the muscles of the abdomen, hands touch the feet from behind the head;
- Breathe: gently down.
We repeat jumps with a skipping rope for one minute. Without rest, we immediately go to the first exercise of the complex. We perform at least ten laps.
We bring to your attention a small video lesson with simple but very effective fat-burning exercises:
Do not forget, during the training you need to drink plenty of water, the liquid also improves metabolism. If you train only at a later time, try not to eat after them, then the burning process will continue at night. Follow the technique of doing exercises and breathing, then training will only benefit.
After the birth I try to remove the stomach. Started at home on the system Turchinskaya "slender mother." Also, the book was bought by her "A New Life in an Ideal Body". There are a lot of cool tips for losing weight. And I see the first results)
This complex will not help you lose weight, just tighten your muscles and lift your muscle tone. If you want to lose weight, it is better to go on a diet that is protein-rich with a low carbohydrate content, if it's hard for you, then buy kitchen scales, and start counting the calories consumed, and once a week just cut them down will go down. But that would be a beautiful sports figure here you need to go to the gym and it's very hard to work on yourself.
the stomach is the most problematic .. Legs have gotten worse after eating properly (vegetables, fruits, turbochromatic bars, nuts, dried fruits ate), in general, all the delicious substitutes for useful products. Legs then lost weight, and the stomach is not very much! add your exercises and see what happens ..
Slacker diets here are given, I was hoping to find here something like abc, ad and similar diets From the summer I.
A good drug, most importantly – do not overdo it with a dosage, which seems to have been a couple of times.
Hey. I even did not know that there are such drugs for slimming, and it's very good to make them in syrups, pills, tablets.
And women also 3-4 times a week doing exercises?