Although I am not a coach and the weight loss process with 80% depends on the diet and only 20% of training, good body quality and retention of weight in the long run Maybe only when you play sportsSAnd what should it be?
I will start with the fact that The best sport for weight loss is walkingSSuitable for almost all, does not require special equipment and time, you are simple:
- Get down the stairs, not an elevator/escalator;
- Go to the stop earlier;
- Parking of the car;
- Go to the store, don't travel;
- Walking through the park with a friend (and don't eat rolls at a restaurant).
At least 30 minutes a day, 150 or more minutes a week - excellent average motor activity.More - better.
Electricity power.
Myth: First you need to lose weight and then connect only the power loads.A competent weight approach with low weight, combined with cardio loads - this is the way to success.
It is the muscles that consume our energyTherefore, strength training is determined.
Remember, there is no point in waving the press frantically in the hope that the fat will leave from the stomach.Here you need competent nutrition and press exercises will help to strengthen the abdominal muscles.
Should I count my heart rate?
The recommended impulse during loads is considered as follows: 220 minus ageS
The resulting number is the maximum recommended pulse frequency.Then, of this issue, 50 and 70% count - this will be the recommended range for sports.
Basic recommendations
- Choose the sport you like.
- Try to increase your daily motor activity.
- Do not "develop" calories sports, sport is a complement to a healthy diet and is not a reason to eat a little more.