if you are a woman with a waist over 80 cm, this is already a serious problem. For men, the waist in volume should not exceed 90 cm. But this is not the canon to which you need to strive! This is the line through which it is dangerous to cross! Behind it – obesity, and after it already and heart problems and not only, since visceral fat (in the waist area) at times complicates the normal healthy life of all internal organs.
So how do you find the willpower to lose weight?
It’s not difficult: you just need to answer some questions. Would you like:
- be healthy;
- receive attention from the opposite sex;
- have a prestigious job (Healthy fit people are more often promoted up the career ladder.);
- to have healthy children (An unhealthy body is not capable of producing healthy offspring.)?
- Think for yourself.
Without understanding an adequate algorithm of actions, no willpower will help you simply because you will not see the result. And so you and I smoothly approached the question of N. Chernyshevsky “What is to be done?”
- First you need to understand what fat is, and how it brings our body to fullness.
- You need to know what foods contribute to the accumulation of excess weight.
- It is important to navigate the types of physical activity in order to understand which one will contribute exactly to fat burning.
- It will be helpful to introduce cleansing techniques into your life.
- It is important to start loving yourself now, and it is out of love for yourself to make efforts to become even better …
Having answered the above questions, having mastered a clear algorithm of action-skills, your willpower will begin to grow for one simple reason: you can see a way out of this situation and the way to it.
What is fat
The place where fat is stored in our body is fat cells – lipocytes. There it is stored in the form of a chemical substance called “triglycerida”. In order for our body to be able to spend it, the fatty cell must split this triglyceride into fatty acids and glycerol, which will subsequently be released from the fatty cell into the blood and transported to the place of the plant.
Hormones act as a signal to start this process: adrenaline (when the body prepares for an emergency load), glucagon (in response to hunger) and cortisol (in response to severe hunger, and even in conjunction with heavy physical or mental stress). And even if this process of splitting is started, we must understand that fat can only be burned: spent on the needs of the body (during a diet, for example) or through intense physical activity!
So fat is broken down, but how does it accumulate? The hormone insulin is responsible for filling the fat cell, the main task of which is carbohydrate metabolism, in particular, the utilization of glucose in the body.
And here it becomes clear to us that not only the fat that we eat is responsible for the accumulation of fat, but also those carbohydrates (“fast”) that cause a sharp jump in insulin in the blood. And if we do not get on the treadmill after eating a pie (exaggerating), then the body will send this glucose straight to the fat cells.
The so-called fast carbohydrates:
- products from premium flour;
- shop sweets (drinks, soda, sweets);
- soft wheat pasta;
- sugar-fortified canned fruits;
- alcohol (in any form !!);
- sugar and products with its addition, ice cream, preserves, jams;
- fast food and almost all meals in fast food restaurants.
About load types
“How to Lose Weight: Exercise” is a request of many people who want to lose weight, and this is great! You cannot lose weight without increasing physical activity. But, mindlessly doing the exercises, there will be little sense. It is important to understand the essence of the fat burning training process.
During the day, when a person is active, he spends glucose, and at night spends fatty acids – the deposits of our fat cells. In our body, there is both fuel, but as soon as we actively do something, then glucose is consumed, in the case when we are in no hurry, we sleep, the nervous system works in a calm mode, the body will spend what something less fast, but more energy intensive, and these will be fatty acids.
This is a nightly way of supplying energy. Thus, the well-known recommendation to go to bed early will allow you, at least, not to have dinner for the second or even the third time, but as a maximum, it will contribute to the consumption of fatty acids.
During the day, there is also the possibility of spending fatty acids, but this happens again in the resting stage. For example, during the day you are engaged in vigorous activity, and at some stage your blood glucose level drops sharply.
And you also decided to do some workout. As a result, first the body will empty all possible glucose storage depots, and only then, when you stop and calm down, it will waste fatty acids, perhaps even within a day.
But there is such a danger: the harder and more intensely you train = burn calories, the less intensively the body will subsequently consume the deposits of glucose in its depots. The fact is that, receiving excessive loads, the body experiences stress – and the brain sends a signal to the body about the need for the most economical expenditure of energy in order to survive.
Thus, a rollback is obtained: instead of effectively burning calories and losing weight, the body will actively fill its reserve depots for future use and subsequently burn calories very economically. And it will look like this: you have worked out very hard and, having come home, you feel very tired, lethargic and apathetic – this is how the body’s transition to an energy-saving mode looks like.
Aerobic and anaerobic exercise
From here we smoothly move on to such a concept as types of load. Allocate aerobic exercise and anaerobic exercise.
Aerobic loads – long-term continuous loads of medium intensity (up to 50% of efforts). Such loads are the most wasteful in terms of glucose. An example of such loads is running, swimming, aerobics, fitness, it can be yoga, if the complex is continuous dynamics.
Anaerobic loads are loads over 50% of the effort in which the muscles oxidize glucose without oxygen. This is an intense training in which the muscle fiber is compressed, blood vessels are compressed, through which blood can no longer flow, which means that the nutrition that will ensure muscle work will not come there.
As a result, the body intensively consumes the glycogen that is contained in this muscle, namely the muscle itself oxidizes glucose, but it does it very uneconomically: only a small part of the ATP goes to the muscle to do its short but intense work, and everything else goes into lactate – into various acids, including lactic acid. The next day, these acids, which are crystalline with sharp edges, will injure the muscle tissue, causing pain.
Training in this mode is very acidic to the blood, destroying muscle fiber. But not everything is so bad: it is in this mode that the body begins to produce anabolic hormones – those that will regenerate our body, restoring health and prolonging youth.
It is testosterone and self-hormone. Therefore, we also need this kind of load. But if we acidify our blood in excess and destroy muscle fiber, then there is a possibility that anabolic steroids simply will not have time to cope with the destruction.
And what happens: on the one hand, anaerobic stress destroys the body, on the other hand, it heals and rejuvenates. And how do you find the middle ground between destruction and restoration? There is a way out: to include in training both strength (anaerobic) and endurance (aerobic) loads.
Interval loads successfully cope with this task. For example, according to the Tabata protocol, which is an interval mode – 20 seconds of load, during which glucose is spent, but the blood becomes acidic, then – 10 seconds of rest, during which fresh blood flushes acids from the muscle, and the glucose level is not completely restored going on. And so eight approaches. During this time, the muscle goes to waste fatty acids.
As a result, you will spend both glucose and fatty acids, but without acidifying! It is short anaerobic workouts that are very effective for burning fat during and especially after training and for strengthening and growing muscles.
The sports industry today is replete with directions and trends that promise to return youth and health. Approach the choice consciously: when signing up for classes with a particular teacher, learn as much as possible about him.
- How does he relax after training? Maybe he drinks beer every night, then there is a chance to absorb the same habit into himself. Without noticing it, we begin to resemble those on whom we regularly concentrate. Why such relaxation is dangerous, I think, no explanation is needed.
- Does he smoke? No comments.
- And in principle, what is he like as a person. If the person is unpleasant to you, it is unlikely that your activities will be successful.
Today we can say that such a direction as yoga can compete with fitness and aerobics in terms of fat burning, and most importantly, in terms of the duration of the preservation of the result obtained. It is important to find a group where strength and dynamic sequences, including interval loads, are practiced.
Plus yoga helps to calm the mind and its harmony with the body. And then you will not have to seize stress and other troubles.
When you decide on your diet and choose an adequate load for yourself, it is important to learn one more point: a thin body is not = a healthy body. A healthy body presupposes a certain inner purity, and I am not talking about the spiritual world right now (although this is the most valuable thing in a person).
For some period of time lived, we are all quite heavily contaminated from the inside: both at the level of organs (for example, the small and large intestines) and at the level of cells. Therefore, in order to maintain the overall health of the body, it is recommended to perform a number of cleansing techniques, both well-known (fasting days, for example) and little-known ones, such as yoga shatkarmas. Of the shatkarmas that can help in solving problems with excess weight, one can single out:
- Shankha-prakshalanu – cleansing the entire gastrointestinal tract (from the pharynx to the anus itself) by drinking a saline solution, performing a certain set of exercises and removing it in a natural way (due to which cleansing occurs);
- Vaman-dhauti – cleansing vomiting (Types: kunjala – vomiting with water (on an empty stomach), vyaghra-kriya – with water, but 3-4 hours after eating, gaja-karani – without water, after eating);
- Agnisara dhauti-kriyu – manipulations of the abdomen, kindling the digestive fire, increasing the burning of fat;
- Nauli – manipulation of the abdominal muscles to cleanse the gastrointestinal tract and improve its work;
- Kapalabhati is a cleansing breathing technique to warm up the whole body and improve the digestive tract.
Be careful!! Each of these techniques has a number of contraindications! Carelessness and lack of quality information about the methods of performing these techniques can lead to disastrous results.
How to love yourself
The answer is simple: start thinking about others. Start doing something useful and, if possible, selfless for others. How it works? Receiving gratitude from others (we do not count on it, but educated people in words always thank), we increase self-esteem and a sense of significance and need.
This is often what is lacking so much. At the energy level, we purify our manipura chakra by raising the energy higher. And if the energy goes up through manipura in transit, then excess weight will not accumulate.
In the photo on the left – I am 16 years old (zero children), on the right – I am also, but already at 33 years old (gave birth to three children).
I lost weight long before I got acquainted with yoga, but it was a period of a swayed psyche: stress, occasional alcohol consumption and systematic use of nicotine.
Yoga gave me not only a slender, athletic, enduring body, but also health, and most importantly – adequate, calm work of the nervous system. And, of course, without the slightest use of harmful toxic substances.
Believe in yourself and slowly cultivate your inner motivator, which will help not only yourself not to fall, but also others to rise in time!