Two main constituents of weight loss process are sports and diet. If you strictly follow the rules as for the first as for the second one you will lose weight faster and without bringing any harm to your health. Only a range of delusions can prevent you from acquiring the harmonious body shape.
You can lose weight faster and easier in case you have some essential knowledge concerning the right choice of sports for you, the right way of exercising and balancing of your ration.
The wrong opinions about diets and sports can prevent you from reaching your set goals.
Delusion 1. Aerobic exercise is better than strength training
Many people are sure that the more aerobics (shaping) they do the faster they lose weight, but they seldom reach the set goals here.
The matter is if we do only aerobic exercise the body draws on the resources from the muscle as it ‘thinks’ if they are not involved they are not needed much.
As a result you lose weight not at the expense of fat mass but at the expense of muscle mass.
The combination of aerobic exercise with strength training will help you to normalize the weight loss process as you will lose not the muscle weight but the fat weight.
Besides the strength training will make the metabolism faster, so you will burn more calories while sleeping than those who prefer aerobic exercise only. It is also not true that thanks to physical exercise the fat is transformed into the muscle tissue. Neither fat is transformed into the muscle tissue nor the other way round. The excessive fat mass appears in case you consume too many calories. But while physical exercising the muscle tissue develops and fat tissue decreases. One more important thing is that strength training is irreplaceable to shape your body and give relief to your arms, breast, buttocks, and abdominal muscles.
There are special exercises for every body part, and everything you need is weights and patience, and you will succeed for sure! Here is a couple of exercises for upper back muscles.
Arms lifting with weights
Sit at the edge of the chair and bend forward. Keep your back straight, and press your elbows to your hips. Breathe out and lift your arms in the V position, with your thumbs up.
You must feel your back muscles straining hard. Breathe out and return into starting position. Repeat 12-16 times.
Arms lifting without weights
Starting position of your arms is the same but now your fingertips touch your toes. Breathe out, stretch your arms forward slowly with palms facing each other. Count up to 8 and return slowly into starting position. Repeat 6-8 times.
Delusion 2. Strength training makes a woman’s body look less feminine.
This delusion has no grounds at all. A woman or a girl even (if she will take much effort) won’t be able to make her body look manly with the help of strength training only. First of all she has less muscle tissue than a man do. Secondly the woman’s body doesn’t produce enough male hormones for that. The only thing you should pay attention to while your strength training is its systematic character and moderateness.
When a woman lifts weights that are too heavy for her there is the risk of muscle pull or rupture of muscle fibers. And it is already the harm to your health.
Delusion 3. You cannot drink while training.
As your body loses a lot of water while training you should drink anyway. For you to compare: at the time of your night sleep 1,5-2 glasses of water are emitted while you are breathing. And all of the essential processes of your body pass in aqueous medium.
That is why you should make up a deficiency of water having 2-3 drinks of fresh clean drinking water in short time periods. You should drink even if you are not thirsty, as you start feeling thirsty only after your body is dehydrated. Take a bottle of water with you to the gym and drink it during the short breaks you do while training. Remember that you should drink not less than1 literof water for every30 kgof your body weight every day.
Delusion 4. You cannot eat anything for 2 hours after your training
The human body is like a computer where there is a response for any external action. But the system of our body functioning is the same as it was hundreds years ago.
Physical exercise for your body is a job that must be followed by the reward… in the form of food.
Training at the gym is the voluntary torture of your body. It doesn’t even guess about it and is quite reasonably waiting for the just reward.
When it doesn’t get it, it starts ‘cry foul’ and switches into the resource saving mode. In the end the metabolic processes get slower and instead of burning fat your body starts accumulating it. That is why you should eat after training anyway. Remember that to reduce your weight you should burn more calories that you consume. For example, if during your training you have spent 350-400 calories, have 250-300 calories with your meal.
Delusion 5. The choice of a diet doesn’t depend on physical activity. In case of any physical activity your diet should be based on the rules of healthy nutrition.
The only difference is that in case of strength training you need to consume more proteins that is essential for cells damaged while training process and the construction of new muscle fibers. Proteins are better to consume them from food not from the protein shakes.
The diet with high protein and low carbohydrates is ideal for losing weight. People put on weight because of the excess of calories not carbohydrates.
Some carbohydrates (like bread or potatoes) contain less calories than fillet of beef or roast beef.
You don’t have to be afraid of the fact that intensive training will increase your hunger and reduce your chances to lose weight. Moderately intensive training doesn’t increase your hunger at all.
The expert research showed that people living sedentary life even feel the decrease of hunger in case of physical training.
In a word the combination of physical training and diet provides you with flexible body, strong muscles and loss of excess body fat.
Delusion 6. Yoga doesn’t help if you want to shape your body.
Yoga is not intended for losing weight but as an addition to the lose-weight complex it develops and strengthens the deep muscles that make the frame of our body and keep it healthy. These muscles are not practically activated in any other kind of physical activity.
Of course yoga is the way to harmonize as your body as your physical state and develop flexibility and gracefulness that make your body look even more feminine.
Delusion 7. Several kinds of fitness practiced simultaneously are more useful than only one.
To be true to lose weight it is enough to go in for one kind of physical activities but do this regularly.
To decide what kind of fitness is better for you it would be a reasonable solution to attend some classes on different sports like fit ball, yoga, aerobics… or try your hand at the gym.
For example, after you attended the gym you clearly understood that it is not for you, but you really enjoyed yoga…
It is important for the physical training to give you pleasure, not to be your duty. If you will make yourself go to the training soon you will refuse it. But in about half a year or even earlier you should repeat your try and to attend sports class that you didn’t like for the first time.
Maybe in some time the well-trained body will be happy with the additional exercise stress. It can happen also that step-aerobics or belly dance will also become a part of your sport training program.
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