Workout for weight loss: specifics of the building plan

The extra weight is the most common problem in the modern world. Often, many people begin to go outdoors or purchase subscriptions in fitness gyms. The process of losing weight starts, weight is reduced to a certain point and then stops at a certain figure.There is a "plateau" phenomenon when the weight simply does not go away. A person increases the load, but does not get the effect. In addition, many people torment themselves with long and exhausting workouts, which also negatively affect their overall health.

This article will cover how to build a workout plan that will help not only get rid of excess weight, but also, by speeding up the metabolism, achieve the desired result.

1. Conditions under which fat burning is possible.

As mentioned above, in order to reduce the volume of fat deposits, it is necessary to speed up the metabolism. This can be done by constantly affecting energy systems. Simply put, it is necessary to make the body constantly spend energy.

Directly fat begins to be spent only on 40 minutes of continuous running. At the same time, a workout lasting more than an hour begins to have a detrimental effect on muscle tissue: muscle fibers begin to break down and go to cover energy costs.

Therefore, weight loss training should last from 45 minutes to 1 hour, so that the fat has already started to break down, and the muscle protein is preserved.

2. the Specifics of training and performing exercises.

Among the exercises that are suitable for weight loss, running and other similar cardio exercises are undoubtedly in the first place: jumping rope, swimming, etc. But this does not mean that the training should consist exclusively of them.

In the training plan, there must be exercises for individual muscle groups, but between the series of these exercises, the above cardio training must be present.

As for the number of approaches, there should be at least 3-4. At the same time, it is not recommended to work with large weights if you use exercises with weights. The load should be average, which means using average weights and the average number of repetitions per movement. For full fat burning between approaches, rest should be up to 60 seconds.

The number of workouts per week for weight loss can vary from 2 times at least to 5. the best option is considered to be 4 workouts per week. At the same time, the body constantly receives loads and has time to recover.

With more frequent training, the body is exhausted, because it does not have time to recover, and begins to break down not only fats, but also proteins. As a result, the result is not obtained, there are problems with health.

From all of the above, we can say that the training plan for weight loss:

• should consist of 4-5 training sessions per week with mandatory rest between training sessions;

• must include cardio exercises in between the series of individual muscle groups;

• consists of individual training sessions lasting from 45 minutes to 1 hour;

* implies the use of average load values.

By adjusting your plan in this way, you can easily speed up your metabolism and ensure a stable weight loss. In addition, training is not exhausting, and rest between them allows the body to fully recover, and problems with well-being with the correct selection of loads do not occur.

Healthy weight loss is the key to a healthy and beautiful body in the future.