Although I am not a coach, and the process of losing weight by 80% depends on the diet and only 20% of training, good body quality and holding weight in the long term Perhaps only when playing sports.And what should it be?
I'll start with the fact that The best sport for weight loss is walking.Suitable for almost everyone, does not require special equipment and time spent, you are simple:
- Go down the stairs, not an elevator/escalator;
- Go to the stop earlier;
- Parking the car away;
- Go to the store, not traveling;
- Walking around the park with a friend (and do not eat rolls in a restaurant).
At least 30 minutes a day, 150 or more minutes a week - an excellent average level of motor activity.More - better.
Power training.
Myth: First you need to lose weight, and then only connect power loads.A competent approach with its weight, with low weight, combined with cardio loads - this is the path to success.
It is the muscles that consume our energyTherefore, strength training is determined.
Remember, there is no point in swinging the press frantically, in the hope that fat will leave from the stomach.Here you need competent nutrition, and the press exercises will help strengthen the abdominal muscles.
Do I need to count the pulse?
The recommended pulse during loads is considered as follows: 220 minus age.
The resulting number is the maximum recommended pulse frequency.Then, from this number we count 50 and 70% - this will be the recommended range for sports.
Key recommendations
- Choose the sport you like.
- Try to increase everyday motor activity.
- Do not “work out” calories sports, sports are an addition to a healthy diet, and not a reason to eat a little more.