What I learned about training by losing 25 kilograms

Probably, every person who thinks about losing weight sooner or later begins to clear up the picture that it just won't work out. It's not enough just to give up sandwiches before bed or cookies in the office in order to change yourself. And at this time, pictures of terrible and exhausting workouts appear in my head, which seem to help, but bring grief and misfortune for the delicate psyche. It's time to dispel these myths.

Theory

Although exercise is not a major part of the weight loss process (as we already know from this article, the most important thing is nutrition), but, nevertheless, it has a huge impact on the figure. In addition, different workouts will have different effects on the body. Workouts can be divided into 2 types:

aerobic
anaerobic

Aerobic exercise (cardio) is a type of low to medium intensity exercise that strengthens the cardiovascular system. This includes running, swimming, various exercise equipment such as an ellipse, stepper, stationary bike and others. It is these workouts that have the maximum effect in losing weight and maintaining shape. You will have to do cardio for weight loss, whether you like it or not. Of course, with the help of diets in the spirit of "Kefir for 5 days, and then water for 5 days" or "Half an orange in the morning and 1 vegetable in the evening" you can also lose weight, but what is left of you after such diets will look the same as the same vegetable … Therefore, if you want to eat normally, you have to sweat.

Anaerobic training is a type of high-intensity exercise that increases the strength and size of your muscles. These include: bodybuilding, powerlifting, etc. And for us, people who just want to get in shape, all this can be combined in other words - a gym. Such types of loads also help to get rid of excess weight, and, among other things, also change the proportions of your body for the better, by increasing muscle mass.

An experience

What should you choose? For my weight loss, I chose a combined aerobic and anaerobic training program. I trained 6 times a week, 3 sessions in the gym and 3 jogging sessions in the morning, why in the morning, I'll tell you below. But, it is suitable for those who have a lot of free time. For those who do not have enough time, you can limit yourself to 3 lessons per week. Aerobic or Anaerobic? It is necessary to build on the state of the body.

If the amount of excess weight you need to lose is more than 10 kg, then cardio training is more suitable for you, since the calorie expenditure will be higher, and the weight loss will be proportional to them.

If the amount of excess weight is not more than 10 kg, you can choose classes in the gym. In this way, you can achieve an increase in strength and give your body a beautiful relief. In addition, many gyms have cardio zones with many different machines, so you can kill two birds with one stone.

Run

If you have the opportunity, do cardio workouts in the morning and on an empty stomach, since cardio workout draws energy from two sources - first from carbohydrates eaten per day, then from subcutaneous fat. Why not the other way around? This is due to the fact that using processed carbohydrates is much easier for the body than starting to break down subcutaneous fat. And after sleep, the body does not have a supply of carbohydrates and by doing sports in the morning, you can increase the effectiveness of your workout.

For myself, out of all the abundance of different types of cardio workouts, I chose running for several reasons: firstly, due to the fact that running is the most undemanding sport, you just need to get up in the morning, go outside and forward, and secondly, on my look, running is the most effective sport for weight loss. Of course, this is a controversial issue, and fans of other sports will laugh at me, but running really helps. What else is needed?

You can also run in different ways, I settled on two types of running: interval running and jogging. Interval running is running in different intervals or segments. First, you run with all your strength, then, when you are no longer strong, switch to a slow run to recover. And again on a new one. And so several times. We can immediately say that interval jogging will be more effective for fat burning, plus, interval jogging with the same calorie expenditure will take less time than regular jogging. But apart from high intensity, interval running is much harder and more exhausting, so it is worth starting with regular running and smoothly, after a month or two go to interval.

Gym

Working out in the gym is also a very effective way to lose weight. But, for the gym, a program is needed, and for losing weight in the gym, an even more specialized program is needed. Here you can recommend 2 ways: either find a trainer (the best way), or start studying all the features of classes in the gym and try to compose or search for a program yourself. The second method is more difficult, but will bring you more benefits in the long run. You know your body better, you better understand what you need, so the program for yourself, with the proper knowledge, can be chosen more accurately than a trainer in the gym. Here are some universal tips for exercising in the weight loss room:

a large number of repetitions in exercises
short rest time (30 sec - 1 min)
do supersets for more intensity
constantly maintain rapid breathing and heart rate

By doing this and adhering to proper nutrition, you will see the result already in the first month, and after that there will be an incentive to continue. According to my feelings - the first two weeks are the hardest, then it becomes a habit and you already want to go to training, you want to run and you want to eat right. So, the main thing is to find the strength to start, and your body will want to continue!