According to statistics, the largest number of gym memberships are sold in the spring - everyone is in a hurry to get back to normal before the onset of warm days. On the one hand, it’s funny, but on the other, when, if not now, should you take care of yourself? After the winter cold, everyone usually gains weight - such is our human nature. And as soon as all the lavish holiday feasts are behind us, we are looking for the fastest and most effective ways to lose weight and get fit.
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Whatever training option you choose - the gym, aerobics or fitness, swimming, treadmill or cycling - there are still several “secret”, most energy-intensive exercises for weight loss that will definitely help you get rid of excess fat. By doing them at least 3-4 times a week, you can achieve the desired results very quickly.
The uniqueness of our selection is not only in its proven effectiveness, but also in the fact that you can practice not only in the gym, but also at home.
The most energy-consuming exercises in the gym. The most energy-intensive exercises to lose fat
Interval training.
Today they are considered one of the most effective and, by the way, very fashionable - the whole of Hollywood and famous star trainers are literally “sick” of them. CrossFit, Tabata, circuit training - you've undoubtedly heard all of this somewhere. These systems have the same principle: high-intensity exercises alternate not with complete passive rest, but with low-intensity loads
. Research shows that this is precisely the secret - when you don’t allow your body to rest, or when the rest is very short, fat is burned many times more efficiently! We will take a closer look at what exercises interval training can consist of using the example of the protocol of Izumi Tabata, a Japanese doctor from the National Institute of Fitness and Sports in Tokyo. Its uniqueness lies in the fact that it takes on average only 15 minutes, and can be done every day. Each exercise is done for 20 seconds, after which you can rest for only 10 seconds. 1 exercise. Place your feet shoulder-width apart, squat down deeply, and then jump up, raising your arms up. Exercise 2. Run in place, raising your knees high to your chest. Exercise 3. The starting position is the same as in the first exercise. Squat down deeply and then straighten up, raising your bent leg to your chest. Reach towards it with the elbow of your opposite hand. Exercise 4 Jumping in place, moving and spreading your legs. This exercise is known as Jump & Jack. You can keep your hands on your belt, or you can raise them up when you jump with your legs spread wide apart. Exercise 5 You'll need a rug. Lie on it in the “Plank” position, place your palms on the floor. Jump your legs towards your chest and straighten them to their starting position. Exercise 6 Lie down on the mat and do one push-up. Now straighten up and jump up. This exercise will be quite difficult at first, but over time you will get the hang of it.
Double wave rope
A study by Charles J. Fountaine of the University of Minnesota Duluth found that a 10-minute double-cable workout burned 111.5 calories—about twice as much as running. Participants in the experiment performed a vertical wave with both hands for 15 seconds and then rested for 45 seconds. And so 10 times.
During this exercise, the latissimus dorsi and anterior deltoids are well loaded, while the rear deltoids and trapezius act as synergists. Thus, the exercise not only helps burn calories, but also works the entire upper body well. The quadriceps and glutes are also involved, while the abs and back extensors stabilize the core.
This video shows rope exercises, including the double wave.
Try repeating Fountain's experiment and doing 10 sets of 15 seconds. If it’s hard, reduce the work time to 10 seconds. You can also create an interval workout from the different rope exercises shown in the video.
The most energy-consuming exercises in the gym for men. Number of repetitions and exercises
In order for men to have an effect from working in the gym, you need to clearly understand how a set of exercises for weight loss is structured.
The first element of training is cardio. You should start with 5-10 minutes, without much acceleration. If it’s an ellipsoid or an exercise bike, you can work even more in the first workouts. If it’s a treadmill, you need to dose the load.
If you are overweight, exercise on a treadmill should begin with walking at a brisk pace. Then everything depends on the state of the cardiovascular system and joints. If walking is easy for you and you do not experience any discomfort either during or after training, increase the speed a little. Gradually build up to an easy jog. Speed running is not needed here. Do not forget about sneakers with thick soles, as the load on the knee joints will be significant.
After the cardio comes the main part of the workout, which consists of strength exercises. Here your task is to expend maximum energy.
To burn fat, you need to do 15-20 repetitions of each exercise. You need to do it at medium speed, without jerking, but also without stopping at the extreme points.
The goal is to get rid of fat over the muscles and tone them. Muscle mass will not grow at this stage. You will do it later, when you lose weight. Of course, the program will be different.
As for the weight loss program given in this article, even some exercises should not be excluded. Try to use everything: both the base and secondary elements to strengthen the muscles. All this will ensure active burning of calories and reducing your weight.
If you use another program, remember that the base is the most energy-intensive among the exercises, so it is better that they are included in your complex. Even with a little weight, they will make you work up a good sweat. All that remains is to ensure control on the part of the trainer so that you do not harm yourself by doing anything incorrectly.
Jumping rope
When jumping rope, the leg muscles, triceps and pectoral muscles work. Exercise can burn between 700 and 1,000 kcal per hour depending on the intensity. 20 minutes of jumping rope are equal in energy consumption to 45 minutes of quiet running.
Unlike running, jumping puts less stress on your knees because you land on both feet. This is an additional plus for overweight people.
You can start your workout with a jump rope: jumping will help warm up your body well for the next exercises. After warming up your joints, set a timer and jump for 45 seconds at a medium pace, and then 15 seconds at a fast pace. Rest for a minute and repeat 9 more times.
The most energy-consuming exercises at home. Strength training for weight loss
If a person wants to get rid of fat deposits in a short period of time, he needs to combine strength and cardio training. With the help of these exercises, muscle mass increases and immunity increases.
The following types of workouts that promote rapid weight loss should be highlighted:
- Aerobic.
- Interval.
- Power.
Strength exercises for burning fat can be performed both in the gym and in your own apartment. Both women and the stronger sex are allowed to do them. But girls are recommended to purchase light dumbbells weighing no more than 2 kg.
If training is carried out at home, it is allowed to use simple means such as containers filled with water or large sticks.
The most effective strength exercises include:
Bench press The photo of exercises for burning fat perfectly shows how it should be performed. The man lies down on his back. He picks up the barbell. The sports equipment is lifted high up. Then the barbell is lowered down. A person performs four sets of eight repetitions at one-minute intervals.
Squats. In this case, you need to use dumbbells. You need to spread your legs wide and squat with dumbbells. Perform at least three approaches nine times. The interval between performing exercises is 70 seconds.
Paschimottanasana (deep forward bend)
Sit up straight, back straight, legs extended forward. Pay attention to whether your lower back is sagging or whether your shoulders are drooping. Try to reach the top of your head towards the ceiling. As you exhale, tilt your pelvis slightly forward. Bend your knees and lower your stomach onto your thighs. It doesn't matter where your hands reach, it could be your heels, it could be your knees, or your shins. Just try to go lower and lower to your feet with each exhalation.
The most energy-consuming exercises in bodybuilding. The most effective exercises for your figure
Greetings, dear readers! A competent approach to losing weight involves regular exercise.
And the more calories you burn during exercise, the faster the weight loss process goes. I want to introduce you to the most energy-intensive exercises that will help you become slimmer in a short time.
Strength or cardio exercises?
There is still debate about the effectiveness of different types of exercise. Proponents of strength training are confident that “pumping” muscles is more beneficial.
Because it not only allows you to achieve a beautiful relief, but also works for the future, maintaining a fast metabolism even in a calm state.
Cardio lovers insist that these are the exercises that help you lose weight quickly. In fact, it is ideal to combine these types of exercises in one workout. And then, the most energy-consuming exercises are in each of the groups. Let's find out about them.
Jumping rope
This popular childhood activity allows you to burn more calories than running. The faster the jumps, the more effective the training.
To “turn on” the fat burning mode, you need to do at least 70 revolutions per minute. And you can rest no more than the notorious 60 seconds between approaches to maintain the desired heart rate.
Jumping rope allows you to work out the most problematic areas of the body - the abs and thighs; the load on the back and calves is also high. 10 minutes of jumping rope is an alternative to 3 km of cycling.
Read more in the article “How to lose weight by jumping rope.”
Swimming
Another cardio option. By swimming fast, you can burn as many calories as during an intense run.
Only, unlike running, in addition to the lower part of the body, the upper part of the body also works in the pool - in particular, the shoulder girdle. And this is another plus of the swims.
Squats
Now we get to strength exercises. Squats help to quickly pump up the muscles of the thighs and buttocks, tighten them noticeably and quickly, and also use a lot of energy.
This simple exercise will become even more effective if you perform it with dumbbells weighing 1 - 1.5 kg. With your feet slightly wider than shoulder-width apart and holding dumbbells in your hands, you need to slowly squat, standing on your heels.
You will need to perform 30 repetitions in one approach. You can repeat the approaches countless times throughout the day.
Lunges
You will also need dumbbells. In one approach you need to do 6 lunges with each leg. In one workout you need to do 4 approaches.
Plank
One of the most effective exercises for losing weight, burning fat and overall strengthening muscles. It is performed standing on your elbows and resting on your toes. This position should be held for 12 seconds. After which you can relax, and then repeat 8 more times.
Burpee
The combination of squats, push-ups and jumping jacks works all the muscles of the body and helps burn calories intensively, accelerating the weight loss process.
In the classic version, a burpee looks like this: you need to do a push-up, then put your feet close to your hands, push off the floor and jump up. To achieve the effect you need to repeat at least 6 times.
Crunches
For maximum efficiency, you will again need dumbbells. You will need to lie on your back, keep your legs bent at the knees, and your arms with dumbbells perpendicular to your body.
Pulling your body to your knees and holding your arms in front of you, you will need to do a side twist, with one hand on the dumbbells remaining in the same position at the knees, and the other, together with the body, moving to the side.
After twisting, you should turn your body straight, then lie on the floor, holding your arms above you, and repeat the exercises on the other side. A total of 10 approaches for each side.
Leg and torso raises
A very effective exercise that allows you to tighten the muscles of the upper and lower abs in a short time. It is necessary, while lying on your back, to simultaneously lift your torso and straight legs brought together from the floor, literally bending your body into an acute angle. You will need to perform 30 repetitions in one approach.
Dancing
Although dance steps cannot be called exercise, they burn calories very intensely. And this is perceived more as a form of useful leisure time, rather than work on the body. And the result of an hour-long dance training is impressive - minus 300-500 g of weight.
The main thing is not to replenish the spent energy with a large number of calories, which contain tasty, but high-calorie gastronomic joys.
We are pursuing the goal of losing weight. You can dance in clubs, special studios or at home. The main desire. A pleasant bonus will be the development of plasticity and coordination of movements.
I discussed dancing for weight loss in the article at the link.
What to remember
These exercises are good for their versatility - you can perform them either in the gym or at home. The main thing is to do this systematically, setting yourself up to achieve the goal, and not succumbing to the momentary mood and abandoning everything the next day.
The presented exercises help to quickly work out the muscles and tone the body, after which a real desire to continue will appear.
I wish you success in working on your body and suggest subscribing to blog updates! Be beautiful, healthy and energetic and see you again!
Kettlebell Snatch
In January 2010, the American Council on Exercise ACE released the results of a study showing how many calories you can burn with the kettlebell snatch. Subjects performed six jerks in 15 seconds and then rested for 15 seconds. And so on for 20 minutes. Participants burned 13.6 kcal per minute aerobically, and 6.6 kcal anaerobically. It turns out 20.2 kcal per minute and 404 kcal in 20 minutes!
In addition to burning more calories, the kettlebell snatch is good for toning your back and legs, strengthening your wrists, and strengthening your grip. The exercise develops endurance and speed, and trains coordination of movements.
To burn more calories, choose 5 kettlebell exercises and perform three circuits of 15 reps of each, with 30-second breaks between exercises.
Features of training for weight loss
The answer to the question of what to do to successfully lose weight is known: you need to eat right and exercise. These rules are based on an understanding of the weight loss process. And also a reasonable approach, discipline and systematicity. Proper nutrition is not starvation diets. But what are the best workouts for weight loss?
Photo 1. One of the main principles of proper nutrition: vegetables and fruits should make up a third of the diet.
Just about the fat burning mechanism
There is no objection to the statement: “losing weight” means burning subcutaneous fat. The main myth: fat burning is determined by the number of calories consumed in food. To maintain basic metabolism, the body uses a certain amount of calories. By reducing the number of calories, the weight loss process will begin. As it increases, the excess will begin to be deposited in fat. But the body is not a baker. Food that enters the body undergoes many transformations and participates in biochemical reactions.
Subcutaneous fat accumulates in special cells - adipocytes. The breakdown products are fatty acids and glycerol. They exit the cell into the bloodstream. This one is lipolysis. There is a decrease in the volume of adipocytes. Free fatty acids must be oxidized to be used as an energy source.
Photo 2. Content of kilocalories in various food products from the non-dietary diet.
In reality, the process involves many biochemical reactions that occur with the participation of various enzymes. This process is regulated by hormones. The lack of calories will not necessarily be compensated for by the energy from the breakdown of subcutaneous fat. In addition to it, there are many potential sources of energy in the body. Option - from the intramuscular reserve of carbohydrates. Therefore, losing weight in a short time is not the breakdown of fat, but the loss of fluid and the burning of carbohydrates and proteins.
Photo 3. Exercises with dumbbells to reduce body fat.
"Good and bad" hormones
The main task when losing weight is to create such physiological conditions (hormonal balance) so that energy is extracted from fat reserves. There are “good” hormones, an increase in the content of which stimulates the process of lipolysis. Main hormones:
- adrenalin;
- norepinephrine;
- glucagon;
- a growth hormone.
“Bad” hormones are those that prevent lipolysis and stimulate the process of fat formation. The main one is insulin. It stimulates the process of deposition of fats that came with food. Insulin promotes the transfer of glucose into the adipocyte, where it is converted into fat through many biochemical reactions.
Photo 4. The number of calories expended during different types of physical activity.
