The main task of physical activity is modeling the body and shaping muscle mass, while reducing body fat. Therefore, diet alone is not enough to get your dream figure. Sometimes, due to mistakes made, the effectiveness of fat burning during training is very low. The following tips will help increase the effectiveness of training.
The process of adipose tissue reduction is called lipolysis and is initiated during increased energy needs, i.e. during increased physical effort. Lipolysis may also occur in the event of a decrease in ambient temperature and in stressful situations (during fasting). During lipolysis, the body draws energy from adipocytes, which ultimately leads to a reduction in body fat – shapewear UK
Healthy nutrition affects the effectiveness of training
If you do not pay attention to what you eat, you can exercise for days, and the effect will not be as satisfying as in the case of exercises combined with a healthy diet. Consuming empty calories can also make training harder to do because your body will not be able to use its full potential.
It is recommended to reduce calorie intake, give up sugar and eat more lean protein, healthy fats, complex carbohydrates (including fiber) from fruits, vegetables and whole grains.
Build muscle mass
Strength training is important even when the goal is to reduce weight, including reducing body fat. The more muscles, the more calories burned. Muscles burn more calories at rest than adipose tissue, which has a positive effect on training effects.
By exercising more, you get your body used to the effort
The body has the ability to adapt to new conditions. If you exercise more and more, after some time the body begins to burn fewer calories than at the beginning. The body adapts to changing conditions – it becomes more efficient and uses less energy.
To avoid the appearance of adaptation, trainers use the FIIT principle, which consists in determining the appropriate frequency, intensity, time and type of exercise. Changing one of these factors means that the body does not jump to a higher efficiency mode and use less energy. As long as the body is forced to adapt to increasingly difficult workouts, the more calories will be burned during each workout.
High intensity interval training
If you want to increase the rate of fat burning, you should consider using a type of training called HIIT (high-intensity interval training), which in literal translation into Polish means high-intensity interval training / waist trainer UK
The Humane Performance Laboratory (University of Wisconsin-La Crosse) conducted a study to see which group of study participants burned more calories. One group did HIIT training for 20 minutes. The second group did running for 20 minutes. Participants who exercised HIIT burned about 15 kcal per minute, i.e. about 2 times more kcal than those who did running normally.
The advantage of HIIT training and its advantage over aerobic exercises is that after the exercises, the effect of burning calories appears even when at rest, throughout the next day and during recovery. Aerobic exercises will not provide this effect. Instead of burning 250 kcal during 30 minutes of aerobic exercise, you burn 40% more calories on the second day, due to the effect of post-workout calorie burning.
Generally, interval training should last a minimum of 20 and a maximum of 40 minutes, it is carried out a maximum of 3 times a week, not more often than every other day. Training must be started with a warm-up to prevent potential injury and injury – it should last up to 7 minutes. Warming up warms up the muscles and prepares them for physical activity. Dynamic stretching of individual muscle groups also causes a gradual increase in body temperature and pulse. Then we carry out the right training – intervals (usually from 5 to 10 repetitions of each exercise). Intervals are short periods of intense effort that are intertwined with longer periods of light, moderate effort. The duration of one exercise at high and moderate intensity is called the interval. Appropriate training should last about 15-20 minutes. Recommended exercises include: running, cycling, roller skating, jumping rope, for more advanced people and those wanting to increase strength and endurance, as well as muscle growth, we recommend pushups, squats, lunges, pull ups, burpees and other exercises using exercise accessories e.g. a stick. After the proper training, there is a cooling stage – very slow exercises, this stage should last about 8-10 minutes. The final stage of training is stretching. Stretching helps avoid injury and post-workout soreness. The stretching stage should last about 5 minutes.
When training intervals, you must be healthy and fit, this type of physical activity should not be used if you are on an elimination diet.