If you want to improve your weight and body composition, you must combine a healthy and balanced hormonal diet with exercises to lose weight and burn fat.
As for diets we have already known that they should incorporate healthy foods to lose weight , but only the diet is not enough. It is necessary an increase in physical activity that also helps you reduce bad cholesterol (LDL) and increases the good (HDL), releases endorphins and feedback your motivation.
To lose weight quickly and permanently, you have to “burn your fat deposits” from the waist, hip or bust. For this, it is necessary to “burn” first the immediate energy reserves, the glucose in the form of glycogen that is stored in the muscles and in the liver. This process produces a rapid thinning during the first 15 days, due to the water that you lose when you burn glycogen; but you will rehydrate like a sponge, as soon as you leave the diet.
From the third week of a hypocaloric diet, they begin to “burn” fat deposits, however our concentrated muscle toning program, provides results from the first day.
Sometimes the exercise is fattening, because certain poorly designed exercises generate hypertrophy of the muscles, which increase their size, increase your contours and therefore fattening in volume, which is definitely what you notice most at a glance. Therefore, our Sports Nutritionists , recommend a different muscle toning program based on sex, since women, to stylize their silhouette, work more gluteus maximus and pectorals and less quadriceps or arms.
Tips and exercises to lose weight fast
To burn calories in the short term aerobic exercise (running, swimming, cycling, dancing, walking …) is the best, but in the long term, they are better exercises to lose weight fast, muscle toning (weights, rubber bands or machines of gym).
Aerobic exercises help you burn fat deposits from 30 minutes, while muscle toning activates muscle mass and speed of metabolism. All these techniques to lose weight positive impact immediately if we do it correctly. On the other hand, we must bear in mind that the routines of exclusively aerobic exercise become ineffective after a few months, causing the loss of muscle mass and a slowing down of the metabolism as a saving mechanism, having to adjust the diet to the bottom in order not to gain weight .
Therefore, the best routine of exercises to lose weight fast must alternate both types of physical activity. Keep in mind that rest and recovery are very important . Do not do the same type of exercise two days in a row. Your muscles get used to certain types of movements, they become more efficient, consume less energy and burn fewer calories. Modify your workouts and make periodic changes in speed, pace, loads, etc.
Exercises to tone, lose weight and burn fat
- Before starting it would be convenient to evaluate your physical condition and perform a basic postural analysis to detect decompensations or back pathologies.
- Eat consistently so that the exercise program meets all your goals: burn fat, tone and increase muscle mass.
- Drink lots of water , as exercise causes water loss from sweating.
- Start gradually and go increasing the intensity and duration of the exercise, little by little.
- Aerobic exercise to be effective must last at least 20 minutes.
- Muscle toning exercises should last about 5-15 minutes. With 13-20 repetitions per series is enough.
- Stretching immediately after lifting helps to release tension and improve body posture and slenderness. It is highly recommended to stretch the cervical and lumbar area before going to sleep to improve your sleep quality.
Aerobic exercises to lose weight
Try to perform 30 minutes of moderate cardiovascular activity, 5 times a week. Activities that increase heart rate and make you sweat but allow you to have a conversation: walking, swimming, riding a bike, dancing, etc. In case of overweight it increases to 40-60 minutes daily.
It is advisable to try 20 minutes of intense cardiovascular activity, 3 times a week: football, basketball, tennis, running, step, aerobics, spinning, etc.
Muscle Toning Chart
These exercises to lose weight quickly are the basis of our method of muscle toning. To complete the daily table more agile, I recommend you do the first series of each exercise, then the second, then the third and end with the stretches.
Doing more series or more repetitions than recommended, is not convenient because it produces muscle exhaustion and the increase in energy expenditure is not significant.