Burn calories can not only in the process of obtaining sports loads but after that. Everyone who trains to lose weight and keep fit, it’s worth reading this.
Burn more calories at each exercise – it’s not difficult, as well as adjust the process of losing weight during the recovery between training. This will require a close look at your diet.
Even in a state of rest, the human body continues to waste energy; it goes to the implementation of internal processes. This energy must regularly enter the body; it is formed by the breakdown of carbohydrates, fats, and proteins. Calories measure the energy value of food, if a person does not receive sufficient physical exertion, then the calories will go to increase fat deposits, so high physical loads will help get rid of excess calories and solve the problem of excess weight.
How to start burning more calories?
The strategy of increasing the load for weight loss cannot be called ideal. The amount of calories consumed is influenced not only by the intensity of physical exertion but also by some internal factors, for example, the level of physical training of a person and the speed of his metabolism. For a person who has never been involved in sports, it will be straightforward to spend a significant amount of energy; beginners usually have the most straightforward exercises – walking, straight backs, squats and others. If a person has proper sports training, then it will be much more difficult for him to spend calories, he will have to resort to explosive exercises such as birch, a combination of push-up and jump, interval run with alternating 30-60 seconds acceleration and 2-3 minutes of quiet running, squats and attacks not on flat ground, but not on an unstable platform.
To perform a compound exercise, a beginner will spend a lot more calories than a professional.
The body of an experienced athlete has already adapted to the load; it can stretch and relax the right muscles, that is, act with less energy. This process occurs involuntarily, the human body is continually adapting to the usual load for it. If a professional and a beginner perform light exercises, then the expert will spend more calories, this will happen due to the correct technique of performance, an experienced athlete will bring each activity to an end.
Increased pulse and weight loss
The human body is a fascinating system. To lose weight, that is, to split fats, it needs a lot of oxygen, the higher the pulse will be in training, the more oxygen will flow to the tissues. As long as the pulse does not reach 60-70% of its maximum value, the rule will work: the higher the vibration, the higher the chance to lose weight. When the pulse rises higher, the situation changes, the body begins to burn more calories, but it takes them no longer from fat deposits, but from glycogen in muscles, that is, weight loss stops. Muscle glycogen is the body’s reserves of hunger and so intense physical activity.
The intensity of training should increase gradually, for weight loss it is best to alternate heavy and light loads, this is the technique of interval training. You can use interval training for any occupation, both on the treadmill, and during power and functional training. We must not forget that intensive exercise is a stress for the body, positive stress gives a sound effect, it increases the synthesis of hormones that affect metabolism, that is, it speeds up the process of losing weight. But there is also harmful stress; it leads to overtraining, physical and moral decline. That’s why intensive training should be conducted under the guidance of a qualified instructor; he will be able to choose the ideal measure of the loads for you.
How to recover from training and lose weight?
Calories burn not only during training but also after it; it will last from 8 to 24 hours, depends on the intensity of exercise and metabolic rate. This period lasts much longer than practice, so when burning, more calories burn out than during practice. The higher the metabolic rate, the more calories it will allow you to lose. Most people lose weight and maintain physical fitness is enough three visits to the gym in a week, between training it is recommended to do light cardio or go for a walk, that is, burn calories without affecting the reserves of glycogen in the muscles. To accelerate metabolism, you should add to your daily diet foods high in protein. If you immediately after a workout drink a protein shake, then the metabolism will be higher by 5-10%.