Is it hard for you to lose weight? With the holidays approaching, we all want to look perfect. Don’t panic: we’ll tell you how to achieve your goals quickly and healthily. Take note!
Fast and healthy weight loss
“First of all, it should be made clear that What needs to happen to lose fat is to generate an energy deficit, that is, expending more calories than we consume. Only in this way can we burn the fat reserves in our body in the form of energy,” says Júlia Ndocky Ribas, graduate in Physical Activity and Sports Sciences, personal trainer and technician of the Physical Activity Division of the Metropolitan gyms.
“Any sport or physical activity that requires the cardio-respiratory and musculature will help us boost fat burning, both during the activity and during the recovery period. It is important that they are activities that we can do at a moderate to high intensity for at least 45 minutes, if not longer, and that we can practice them at least 3-4 times a week. And above all that they have fun and motivation in them. It will be much easier for us to practice it consistently if it is an activity that we enjoy. Ideally, practice exercises that increase energy expenditure. High-intensity exercise is recommended to increase your basal metabolic rate and thus burn calories not only during exercise, but also at rest when you’re done. If, on the other hand, we tolerate less intense sessions better, it will require a greater weekly frequency and duration of the session, where we will perform 5 or 6 weekly sessions from 1h to 1h 30min. Always seek advice from a professional,” says the expert.
The best exercises to burn fat
“HIIT, GAP or CORE sessions are ideal. Combine Cardio (HIIT) with bodybuilding (GAP or CORE). Training with perpetual load or resistance with rubber bands can be a great help to burn calories and maximize the beneficial effects of cardio and bodybuilding,” he says.
“When we have little time to train and our goal is to lose weight by burning fat, the most appropriate method is to apply HIIT type training (high-intensity interval training), which combines performing high-intensity exercises with recovery periods between exercises or between series.In a HIIT session you can burn between 200 and 250 Kcal, although the emphasis on the effect of this type of session is on the recovery period, as the energy expenditure during this period will be greater than normal with Medium Intensity Training It is important that the exercises that make up a HIIT workout have the following characteristics: self-tiring exercises: we understand self-fatigue exercises because exercises in the presence of fatigue will make us stop or reduce the pace of execution, but will not pose a risk of injury. They are usually not very technically complex; Y polyarticular exercises: non-isolated exercises, involving multiple muscle groups at once and preferably the largest muscle groups of the body,” adds Júlia Ndocky Ribas.
Of course, you should know that this type of intense training is not recommended to do more than twice a week. “They should be done with enough time between sessions for optimal recovery (at least 72 hours). Keeping this in mind, we can combine it with a lower intensity and a longer workout,” he adds.
In addition, “we should not focus on just cardiorespiratory activities in a circuit form, with the aim of losing weight, as it has been scientifically proven that strength training has a greater effect on energy expenditure compared to circuit training performed at the same intensity. . Strength training is very effective in regulating body weight in people with excess adipose tissue due to its effect of increasing the basal metabolic rate. Therefore, on those days when we have more training time, it is highly recommended that the session be a strength session,” says the expert.
Exercises to do at home
“In situations where we can’t go to the gym, there are calisthenic-type training alternatives, which are usually performed without additional equipment and with one’s own body weight. Not being able to go to the gym can also give us the opportunity to be active in the natural environment. In the event that physical activity is practiced at home, it is always advisable to have a minimum of equipment for training. A few elastic bands of different resistance, some mini bands, an element that allows us to perform suspension training, would be more than enough. What matters is not the material we have, but how we use it. Many of the exercises that we can do outside the gym, we can do through calisthenics (body weight) exercises,” concludes the expert.
an extra help
How do I get the most out of the training? Which exercises promote stimulation of the body? What genetic predisposition do you have to sustain injuries? Onegen lab has just launched a new set of genetic tests to intelligently define training and, among other things, prevent injuries. The sports genetics study analyzes 90 variations in the 30 most relevant genes related to muscle genetics, aerobic potential, recovery and fatigue, among others.
The test studies muscle genetics and performance by analyzing the type of muscle fiber, whether fast, mixed or slow contraction; the improvement of aerobic capacity, measuring the associated variants that may assume a genetic advantage in the capacity of oxygen uptake. Also the efficiency in explosive or strength exercises and resistance exercises, as well as the genetic predisposition to greater muscle weakness. The brand also introduces an innovative marker: the psychological aspects of exercise. In this part of the test, the genetic factors involved in the duration of sleep and adequate and healthy rest are analyzed and another marker is introduced: the mental disorder due to stress and how it affects us in our daily lives.
Stand in a four-legged position. Hands and feet in contact with the floor, back parallel to the floor and knees slightly separated from the floor without coming into contact with it. Hold this position and move forward 10 meters. You can increase the resistance by placing a rubber band around your hands and feet, creating a rectangle under your body. Keep your abdomen tense while performing the exercise.
Hanging from a bar, raise your feet as high as possible until you are practically touching the bar. Perform the movement through a flexion of the hip, without inertia, in the most controlled manner possible, to increase abdominal tension. Prevent swinging of the body with a scapular retraction. You can do gentler variations, such as bringing your feet to hip height or bringing your knees toward your chest (legs bent). The latter option is recommended for those with limited posterior chain flexibility (mainly hamstrings and lumbar).
In a standing position (standing) with your hips and knees slightly bent, jump from side to side, cushioning the jump with your receiving leg. Make a wide jump.
With no extra weight on your body, perform squats, bringing your hips lower than the height of your knees. Upon returning to the original standing position, fully extend the hip. Perform the exercise at a high speed so that it is intense at a cardio-respiratory level.
Perform pushups in plank position with elbows bent 90 degrees and arms 45 degrees from torso. To maintain the rhythm of execution when fatigue strikes, you can perform the exercise on both knees, or with mixed support, one leg resting on the knee, the other resting on the foot, with the whole leg extended.
Standing and with your hands on your waist, jump with both legs to one side and the other, imagining a line that you cannot step on and without stopping at any time.
Do a plank on elbows and feet. Maintain only 3 of the four supports at a time, alternately separating one foot or one hand from the ground without changing the position of the body. Distribute your weight evenly among the three supports to prevent your hip from tipping over.
Stand in a ½ squat position with good hip flexion. The back should be straight, but in a position almost parallel to the ground. Perform a rubber band traction, keeping your back straight and abdominal tension. In this exercise, in addition to back work, you will notice muscle tension throughout the body due to the sustained posture.
Jump into a lunge position and with your hands on your hips to alternate positions with the opposite leg. Receive the weight with the front leg.
The starting position is a plank on hands. Remember to keep your shoulders, hips, knees and ankles aligned. Alternately bend your knees to bring them toward your chest. Increase the speed of movement of the legs so that the exercise has a cardio-respiratory component.
Source: Marie Claire
