Lose weight. It may be enough to refine our diet and eliminate certain products from it. But if we also add the physical exercise component, the benefits and results will be better.
Below are some of the exercises that benefit us when we lose weight or are not restricted to work that everyone should do.
These exercises usually consist of large muscle groups and cause us to move large muscles when doing it.
Main Difference between “weight loss” and “fat loss”
First of all, when we talk about “weight loss” rather than “fat loss”, it is different. It is normal to hear someone say, “I lost weight.”
A person’s weight is the sum of their muscle mass, their bone mass (bones), their fat (both body and visceral) and their organs. Since the two factors that tend to vary the most are muscle mass and fat mass, when we refer to the issue of weight, we are dealing with these two points.
But when we talk about “weight loss”, we point out that we also lose fat and muscle. Muscle mass loss or it may be a problem over time. One clear example is that of the elderly and because of the relatively low muscle mass, it applies to all of the lesions (thus promoting physical activity among the elderly).
In contrast, when we talk about “fat loss,” we may lose at least muscle mass. Also, by losing fat, our body is suffering a body recomposition, and we are losing volume. We are becoming more defined or more compact as we reduce our body fat percentage.
What exercises are most effective for fat loss?
When talking about more effective fat-reducing exercises, I recommend activities that involve multiple muscle groups, the so-called compound exercise, for practice. They will require the involvement of several muscles, which means higher calorie expenditure and therefore, more fat burning. Of course, when you leave the gym, don’t go directly to Burger King, because that won’t help you.
The burpees are an excellent exercise for fat loss, as well as involving almost all of our muscles. Please contribute to the effect later known as EPOC (stands for oxygen consumption after exercise), which It is what helps us burn more fat for a long time after training.
Also, this exercise can introduce different varieties that make it even more fun. As a general rule, burpees are love as haters or rulers.
For beginners this exercise, in Vitónica, we explain the keys to perfect burpees.
Exercise of love for equal parts like burpees. Although this is an exercise that will affect our back, we may ask for more muscle or arms-like participation in other muscle groups depending on the type of restraint we use (back, or neutral).
Warning about this exercise: Patients who have shoulder problems or I recommend not exercising restraint due to the instability of the shoulder joint. It is where the abduction and external rotation takes place, which is not good. I don’t want to say with this that you are going to get injured, but it is always worth minimizing the risks. Or not?
- Jump to the drawer
With this exercise, we mainly use the power of the lower train. If we do it at sufficiently full and high speed, we will achieve an effect similar to that of the burpees, contributing to COPD and subsequent fat burning.
Also, like almost all the exercises, the jumps to the drawer admit multiple variants not to get bored.
This exercise could be a list of all the things that already exist. Because in practice, it can do virtually anything without it, and its mechanics allow us to create nearly endless varieties. Its primary objective muscle is the pectoral, but depending on the opening of arms that we use and the positions, we can request to a greater or lesser extent the work of other muscles such as the triceps.
- String beats
This exercise can include in the same section as the burpees or the jumps to the drawer: it will serve to gain strength (the ropes used here are not those of tending clothes precisely), they will put our hearts to thousand and will contribute to what we have called COPD, increasing fat burning after exercise
- Turkish GetUp or Turkish Uprising
It is a more complex exercise than those seen so far since it requires perfect control of the body and A certain degree of coordination and stability. I suggest you start at one point until you fully understand the principles of the exercise and try it out, once we go forward, do not use excessive weights, since we can lose efficiency in the movement and cause some injury.
How should I choose a routine to lose fat?
There is much debate about the general procedure to follow. A fairly everyday routine for fat loss is the whole body type, and we train all muscle groups in the same method. Following this type of system, we can derive frequency two or frequency 3 for each muscle group by performing strength training on basic or multi-joint exercises (squats, bench presses, deadlifts, rowing, and military news).
Benefits of these exercises
Among the benefits of this routine, I mainly emphasize the following four aspects:
- Work in detail: Exercising each muscle over a long period allows you to perform more other isolated exercises that do not occur in different types of routines, such as the whole body, so you can focus on details and work Correct these muscles or parts more backwards
- High capacity is not always a bad thing: this may be one of the most common criticisms of this kind of training, and may not be favorable for novices, but for advanced users, high capacity sometimes comes in handy. Over time, as you train and progress, increasing the amount of training may be a good idea.
- Possibility of training almost every day: If you are preparing without a doubt, this is an advantage, and other types of routines you cannot do. By training very few muscle groups every day, despite training every day, we can still spend three to four days between two exercises of the same muscle group, and we can recover without problems even if we don’t stop.
- More congestion: No muscle congestion is better than four to five exercises on the same muscle. This effect and feel is unique and can only achieve through these types of routines.
Not all advantages are real. These routines are not best for beginners and do not allow you to work frequently (already found in useful research). Even so, these issues can be correct with a good plan.