Before starting to lose weight, many people forget to choose a special training, focusing on the number of kilograms that they want to lose. A sports physiologist and author of “Beat the Gym” Tom Holland explains that you need to choose different strategies, depending on how many kilos you want to lose. That is why, for those, who want to lose 10 kg or more, there is a special fitness plan. It contains power training (for forming a strong and tightened muscles and encouraging metabolism) and cardio (in order to burn fat and help the heart).
At first, it seems impossible to lose 10 kg or even more. “The more you weigh, the more calories you burn, even with the simplest activities, such as brisk walking” – inspires Holland. So, do not do killer workouts and begin gradually add the load, and soon you will see positive results, that will inspire further achievements. The main task of every beginner is to avoid injuries. Excess weight makes the trainings more dangerous for the joints. Therefore, you should start with the basic exercises with your own weight and you learn to control the body. When you acquire them, joints and muscles will be ready for more complex and sophisticated loads.
Don’t think that the light and flowing aerobic activity are created only for retiree. In fact, such exercises develop endurance, that you need. Prolonged cardio training with moderate intensity makes the body to use fat as fuel, and eventually you will start to burn it more. In parallel, your joints get used to training, and thus the risk to earn injury is low. In the week, do two 30-45 minute trainings with intensity as moderate to light. You can just walk, run on the elliptical or stationary bike, swim – you can choose what you want, just do it less than half an hour. Another good alternative is a combining of two types: one day you can walk, next day you can ride a bike. In such way, different muscles tense up, and you won’t be bored.
- Do this exercise a couple of times a week.
- Perform 2 sets of 12-15 repetitions of each exercise.
- Rest between movements – 20-30 seconds, between sets – 1 minute.
- Stand up straight: feet shoulder width apart with arms extended forward. Sit down as low as possible, retracting the pelvis.
- Make a pause and slowly return to the starting position.
- Make a floor dip with hands under shoulders. Keep the body and legs outstretched in a straight line, bend your arms and lower your chest to the floor.
- Lift your body up, tightening all body.
Pull the muscle in the slope with L-dilutions
- Lean forward with a straight back and lower the hands. Put up spatulas and bring your elbows up through the corner 90 degrees until the shoulders will not be parallel to the floor.
- Now, keeping the right angle at the elbows, raise the forearm forward rotation. Unwind the movement back, return to the original position.
- Do the plank on the forearms: elbows are below the shoulder joints, the body is in one straight line from neck to ankles.
- Stay in this position for 30 seconds.
- Stand up straight: foot on the width of the hips, hands on his belt. Look ahead and keep your chest and shoulders deployed.
- Take a step right foot back and to the left and descends into a lunge – until your left thigh is not almost parallel to the floor. Return to starting position and do the same thing in another direction.