Weight Loss Exercises Allow Women To Fully Eliminate

Women naturally have less muscle, more stored fat and thus lower basal metabolism. Moreover, their job is mostly sedentary (secretaries, clerks) , so they have more problems with overweight and obesity. At the same time nice character plays in the lives of women in many cases more important than the life of man.

Women are bombarded from all sides by various nonsensical diets and aerobic activities unnecessarily high energy expenditure in order to achieve a guaranteed weight loss. The problem is women, but the low value of lean body mass that low and unbalanced food intake still fall a high caloric expenditure improper activity of the whole situation even worse. Prevention of muscle loss today is strengthening. Muscle mass is closely related to the value of basal metabolism. The more - active muscle mass we have, the better we will be "fired."

Weight Loss Exercise Programs - To strengthen muscle and increase the basal metabolic rate , we should choose Anaerobic exercise activity - strengthening and greater squaring burning stored fat to include the aerobic activity done , but at a lower pulse frequency count ideally in the morning on an empty stomach or immediately after a workout booster .

A few important words of basal metabolism

Basal metabolism is the energy that the body uses for basic daily functioning at normal ambient temperatures and for the physical and mental rest (simply put, the energy needed to keep you in veins flowed the blood at all, the breathing muscles provide a sufficient intake of oxygen breathing, brain function and all authorities metabolism in cells , the body 's immune function , restoration of skin, nails , etc. ) . Size basal metabolism depends among others on age, sex, height, body surface area, but mainly on lean body mass (total weight minus fat content in the body). For us it implies that unlike adipose tissue that does not consume too much energy, muscle mass in terms of the percentage composition of the body's largest dictates how much energy per day vernacular burn.

Most of you have already guessed and seeking how to lose weight in the gym while basal metabolism - yes, just booster training increases the percentage composition of lean body mass of your body and thus the amount of energy that your body burns each day .

How can this even better imagine in practice?

A simple example - imagine that by the sweat on his face honestly spend a few hours a week of aerobic activity while, but burn their fat reserves only for a maximum of what you are performing aerobic activity (i.e, usually not more than 45-60 min). In contrast, if a regular booster training will increase your basal metabolism, burns fat just after returning from a workout while watching TV or reading, but also throughout the sleep and the next day sitting at school or at work ! Basal metabolism is increased after each workout about 36-48 hours, which means that it is most ideal for a woman to attend 3 times a week best exercise to lose weight.

Other benefits of understanding how to lose weight in the gym under proficient trainer:

• Increasing the basal metabolic rate to achieve a more burning fat stores every day , therefore, when you are not directly on the training , as in the case of aerobic activity
• Firming and shaping parts of the body achieve a healthier, sportier and younger looking
• Fitness training forms the stronger parts of the body not only " the look" , but also strengthens the connective tissue such as ligaments, tendons and joints, helping back pain, neck pain, headache, extremity joints , increases flexibility etc.
• Can eliminate problems caused by injury, disease, but can very well affect pregnant women.
• Has a preventive effect against breast cancer, cardiovascular disease as affecting lipid metabolism, as well as modifying the blood pressure
• Women regularly weight loss exercise programs compared with women more physically passive menstrual cycle . This results in a lower level of stimulation of breast tissue , and thus lower the risk of cancer
• Reducing insulin resistance in tissues contributes significantly to workout in the gym to prevent diabetes ( diabetes) and the second type of improvement during the first type of diabetes
• Weight training is one of the most effective ways of preventing osteoporosis ( bone thinning ), which in Europe affects 25 % of women over 50 years old and 75 % of women over 70 years
• Strengthening the so-called "muscle pump" ( the muscles surrounding the vein wall ) of the lower extremities leads to the prevention of venous insufficiency of the lower extremities , swelling of the legs and leg ulcers
• Regular weight loss exercises improves psychological and counteracts depression, which together with improved appearance through weight training workout helps to strengthen self-confidence and suppress depressive states.
• According to research published in The Journal of Strength and Conditioning Research regularly empowering women burn for one day on average one hundred calories more than those who pay only aerobic activities.
• According to recent U.S. research, strengthening delivers up to seven years longer periods when a person can devote their work. Those seven years, their earnings may surpass the first twenty years of productive life.

Other suitable aerobic activity to promote weight loss

Walking - It is suitable for all, it does not occur when the vibration and shock as if running . Important is the correct shoe that should support the arch of the foot , ankle fixed and be breathable . For weight loss , it is important to go sharply and without stops.

Nordic Walking uses special walking sticks, canes that are similar to cross country skiing. Involving staff on the motion, increasing the intensity of walking, but also relieves the weight-bearing joints .

Run - Running promotes weight loss and circulatory system also improves endurance and stamina. The weight loss is better to choose a slower run 30-45 minutes . We may also combine fast walking with running. A better option is to run on the soft terrain such as forest paths , etc. Do not forget the good warm-up and warm-up before running and in the end would not miss elongation.

Swimming - In this sport you exercise your whole body and alleviates back pain when breathing out into the water , improves lung capacity.

Cycling - It is the healthiest way of losing weight naturally, because does not affect the joints shocks. For weight loss is preferable to flat terrain with not too much elevation. Importantly suitable clothing, which should cover the large joints due to colds possible air flow.

In-line skating - Horse " in- line skates " engage in a range of motion of muscles and releasing relatively large amounts of energy. Only problem is that not every terrain to ride such suits. Also be on guard.

Inappropriate aerobic activity for weight loss

Unfortunately, it just today the most popular activities with high energy expenditure - zumba , aerobic , heat, etc. Spinning problem is too high heart rate, which in these activities have instructor . In the result it does not kill the body fat reserves, but uses a faster source of energy from carbohydrates and proteins of muscle, which breaks down this. This means that although a person releases large amounts of energy, lose some weight, but not losing fat but muscle!

Therefore, these activities are suitable for endurance athletes and for people who need to improve their physique, but only while adequate caloric intake.

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