Top Loads

For weight loss the most effective loads are: light long, so-called aerobic, medium intensity. Note that for the prevention of cardiovascular disease 3 times a week, exercise is enough for 30-40 minutes a day. Khudey, you train optimally, without overloading and increasing the reserve capabilities of the heart and lungs, that is, perform health improvement.

Do not rush to sharply increase the load: the time must pass for the body to adapt to a new diet and level of motor activity.

The body will stop losing weight when your body weight approaches the optimal weight, and further efforts to reduce it can be ineffective. Our body always protects itself from excessive losses, it is "interested" in favorable conditions of functioning.

How to lose weight to increase the effectiveness of training?

First of all, you need to determine the optimal time of day for doing the exercises. Specialists say that on

, our physical abilities are significantly affected by daily fluctuations in body temperature. Sports are most effective when it is maximum. First, warm muscles are more elastic, which reduces the risk of injury;second, you can train with the proper intensity.

The daily temperature difference in a healthy person is approximately 1.5 degrees. The minimum temperature is 1-2 hours before waking up, the maximum temperature is in the afternoon, approximately

at 18.00.But in order to determine your own rhythm, select one day during which to measure the temperature. Naturally, the more often, the better. The best option is every hour. The best time for training is 3 hours before and after the maximum.

If you want to lose weight, then practice better before dinner and in the morning. In the first case, fat will burn not only during training, but also 2-3 hours after, as the result of physical activity will accelerate intramuscular metabolism. In the second case, in the morning after sleep, a low content of carbohydrates is noted in the blood, and the body must draw energy from the fat deposits.

Remember: lose weight, significantly increasing the cost of calories only through sports, it is impossible! Without dieting, it can happen that your body will try to compensate for the energy expended during training, and as a result you will begin to overeat and block the calories expended. You can lose weight only when the energy expenditure prevails over its intake with food.