"Let's melt it all!": Exercises to burn fat

Before you start improving your body, decide on the goal that you plan to achieve. There are many sports trainings that have specific directions. Some help build muscle mass, others develop endurance and body flexibility, and still others burn the maximum amount of fat. It is about such activities that we will talk today.

Effective exercise for burning fat

Fat burning workouts should be done regularly. The best option is to practice every other day. Then the body will be able to rest and recover, and the metabolism accelerated during training lasts about 48 hours.

If your goal is to lose weight through exercise, buy a heart rate monitor that monitors you throughout your session. Experts have proven an interesting fact that active fat destruction occurs under certain circumstances. For example, the number of heartbeats plays a leading role in this. After all, the blood, circulating through the vessels, supplies oxygen to the cells, as a result of which the decomposition of fatty tissue occurs. But how to determine this level? There is a very simple formula for this:

220 - your age (in years) = HRW (heart rate reading at which fat is burned).

Moreover, in order for the combustion to be active, you need to ensure that the reading does not fall below 65% of the calculated one. But you shouldn't exceed it too much. With an increase in heart rate by more than 85% of the calculated reading, it can negatively affect the state of health. Such active training is permissible only in the presence of a professional trainer.

Today, for weight loss, functional, circular, interval training, Taibo, Tabatu, Crossfit. They all include both strength and cardio exercises. In addition, the complex must have a static load, which helps the smallest muscles to engage in work.

Only by working in a complex can you get the desired result. Pay special attention to nutrition, review your diet, remove fast carbohydrates from it, i.e. sugar and baked goods, limit salt intake. These are general dietary guidelines, and you will find a lot of useful information and tips at our website.

Here are some of the exercise options for burning fat.

Cardio exercise to burn fat

This part of the exercise directly affects the fatty tissue and helps to reduce it. Here are some of the most effective exercises:

• Running with high knees. Keep your back straight, and raise your legs as mono higher.
• Jumping over the fence. Jumping upward, tuck your legs under you as much as possible. If at first this exercise is difficult for you to do, then alternate them. For example, two regular jumps, and the third with curling the legs.
• Rock climber. Starting position lying on your stomach, lift your body on outstretched arms. From this position, imitate a run, preferably an intense one.
• Jump squats. Standing straight, do a squat, while be sure to follow the technique of execution. Bend your knees at an angle of 45 degrees, keep your back straight, and take your buttocks as far back as possible. Then jump as high as possible.
• Jumping rope. A simple inventory, but with regular use it yields amazing results.
• Skater exercise. Standing straight, feet shoulder-width apart, at first jumping on one leg, bring the second as far back as possible, then in the opposite direction. At the same time, imitate the movements of the skater with your hands. Exercise at maximum intensity.
• Jumping lunges. Lunge, while watching the knees and back, lingering a little in this state, change the position of the legs in the jump.
• It is very good for weight loss to do exercises from Taibo. Standing straight, bend your knees slightly, and use your hands to imitate the boxer's movements at maximum speed.
• Running with heels touching the buttocks. In addition to your legs, actively work with your hands, lifting them up.
• Striking lunges. Lunge back, then lift your leg sharply, simulating a hit against a wall. Exercise should be done with maximum intensity.

Strength training to burn fat

Despite the fact that cardio training directly burns fat, strength training is still necessary for exercises aimed at losing weight. After all, they allow not only to form beautiful muscles, but also to accelerate fat burning due to muscle mass. Remember, the more muscle a person has, the more calories he spends during workouts, and, therefore, lose weight faster. For such exercises, you can try the following:

• From the plank position, lower your buttocks to the right and left. At the same time, try not to raise your pelvis high.
• Lying on your side, raise your body using your straight arm and toes. Lower and raise your pelvis. Remember to do the exercise on the other side.
• Push-ups can be performed in several ways. The most difficult is when the arms are close to the body at chest level and the elbows are pointing up. Lift your body and gently lower it back.
• Standing straight, back without bending, feet shoulder-width apart, take the weights and tilt the body forward, stay in this position and rise. While lifting, try to further tighten the gluteal muscles.
• Lying on your back, press it firmly against the mat. Raise your legs slightly straight and write in different numbers.
• The starting position is the same, but raise your legs perpendicular to the floor, lower them alternately to the right and left.

We have given several options for strength and cardio exercises, combining which in complex, you can notice significant changes in your image within a month. The main thing is to try to do everything right and adhere to the tips above.