You have probably said or heard the following sentence: I really have to exercise because I have arrived. Then you stand in the gym 3 times a week with the hope that the kilos melt away.
It is certainly possible to lose weight by exercising intensively, but then there are a number of things that you have to take into account.
Your diet always plays the biggest part during weight loss
Do not overestimate the number of calories burned
Do not eat extra.
- 1 How Fast Can You Lose Weight With Sports?
- 2 Burn Fat
- 3 Types of Sports
- 4 Team And Game Sport
- 5 A Good Sports Schedule
- 6 Warming Up And Cooling Down
- 7 Example Sports Schedule
- 8 What Is The Best Thing To Lose?
- 9 Only Sports Does Not Work
- 10 Sports and Supplements
- 11 Known Supplements That Athletes Take:
- 12 Benefits Of Losing Weight Through Intensive Exercise
- 13 Disadvantages Of Losing Weight Due To Intensive Exercise
How Fast Can You Lose Weight With Sports?
How Fast You Lose By Intensive Exercise Depends On:
Kind Of Sport
Intensity With Which You Sport
How Long Your Sport
How Often You Sport
Here is an Example; If you keep eating 2000 kilocalories and you go on an intensive workout for 5 hours a week, then you fall off faster than when you sport moderately intensively 3 days a week. Intensive exercise means that your heart rate is clearly increased, you can no longer talk, but only a few words can be emitted. Moderate intensive exercise means that your heart rate is increased, you can still talk, but can no longer sing. The higher your heart rate, the more kilocalories you burn per hour.
Do you want to do it all right? Then take a look at a good heart rate monitor. With a heart rate monitor, you can see exactly how high your heart rate is and you can ensure that you train in the right zone. This is the heart rate zone in which you burn the most fat. To find out, you first calculate your maximum heart rate according to the following formula: 220 – your age = maximum heart rate. You train in the right zone if you train at 80 to 85% of your maximum heart rate. Example: you are 42 years old. Your maximum heart rate is: 220 – 42 = 178. Your fat burning zone is 142 – 151. According to recent studies, it is sufficient to train in this zone for 20 to 25 minutes to get rid of some fat.
Previously, the rule was always that you had to train between 60 and 70% of your maximum heart rate. After 20 minutes, your body would start to burn fat. This would be because after 20 to 60 minutes you burn all the glucose in your muscles and then switch to your fat supply. Nowadays it is often indicated that this information is dated. In this case, you also have to work longer in one piece, which is not feasible for many people. If you still have time for this, for example, if endurance training is a big draw. Then it is good to ensure that you are in this zone during your training.
Types of Sports
Running, cycling, rowing, skating or swimming are forms of endurance sport. In endurance sports, you practice a long time in an intensive way. By the longer time, we mean longer than an hour.
Cardio and Interval
In recent years, interval training has become very popular, especially the HIIT training courses. With these training, you change a period in which you dedicate yourself to a period of rest and recovery. For example 30 seconds of sprinting, 30 seconds of walking and repeating this a number of times. There are many different forms of interval training. In addition, half an hour of running also belongs to cardio.
With strength training, you try to make your body more muscular and tighter by means of resistance training. Strength training can be done with:
Dumbells And Dumbbells;
Own Body Weight.
Team And Game Sport
Think of football, handball, hockey, volleyball, tennis, squash and badminton. What all team and game sports have in common is that the intensity of the sport during a match is very different. Sometimes you stand still for a moment and at another moment you have to take a sprint. The races usually last longer than an hour.
A Good Sports Schedule
If you are just starting out exercising, it is not wise to go running 10 kilometers immediately. If you want to improve your fitness, lose weight or become stronger then you have to build up your sports first. If you do not do this, then you have a high risk of injuries, which means that you have to take it for granted after 2 times. Of course, that does not bring you closer to your goal.
Whether you’re running, doing interval training or starting with strength sports: you always have to build up and that means that you need a sports schedule. Fortunately, we have the internet that is full of sports schedule for beginners and advanced players.
Warming Up And Cooling Down
If you do not want to lie in the wrinkles for 5 days after one exercise, it is crucial to warm up and cool down. This prevents injuries and ensures that your muscles are warmed up and are better blood circulation. Before you start running or any other form of cardio, you can first run warm, row, cycle or step at a moderate pace. You can do the same for your strength training. Take the time for about 10 to 15 minutes.
After exercising, it is good to take your heart rate to a normal level by walking, cycling and the like and also stretch the muscles that you have used.
Example Sports Schedule
Running is often an easy sport to start with. It does not cost extra money (except good running shoes and sportswear) and you only have to get out of your door. If you do not have any experience with running, start building very slowly. For example:
You alternate 4 minutes of jogging with 2 minutes walking you do this twice. Afterwards, you go jogging for 2 minutes and you change this with 2 minutes walking. This is repeated 3 times.
You alternate 6 minutes of jogging with 3 minutes walking, this you repeat 2 times. After this, you go jogging for 3 minutes and after 3 minutes walking, you do this twice.
You alternate 8 minutes of jogging with 3 minutes of walking, you do this twice. Then you go for 4 minutes of jogging and you alternate with 2 minutes walking, this you repeat 2 times.
You continue this way. Until you come to the point that you can jog 15 minutes in one piece and you alternate with 3 minutes walking. After 2 or 3 months you will be able to jog for half an hour.
What Is The Best Thing To Lose?
To lose weight, a combination of strength sports and cardio or endurance sport is best. Thanks to strength sports, you build up more muscle mass, which ensures a better body composition. You exchange fat by muscles and that gives you fat burning a boost. Muscles burn more calories than fat. In addition, your body also looks better if you have beautiful muscle definitions. Muscles also provide better support for your tendons and bones.
With cardio, you burn more calories than with strength training. If you want to lose a lot of weight, it is important that you also burn a lot of calories. For that reason, it is good to have cardio also play a big role in your sports schedule.
Only Sports Does Not Work
The biggest mistake that many people make is that they only start to lose weight and do not adjust their diet. In fact, they are going to eat a little bit more because they are more hungry because of sports. All the calories that you have trained with hard work are simply eaten again by, for example, eating a delicious march after exercise because ‘you would have deserved it’. Unfortunately, it does not work that way.
In principle, losing weight is a bit of a calculation. For example, if you eat 2000 kilocalories and you consume 2000 kilocalories throughout the day, then you remain equal in weight. But if you use more kilocalories than you consume, then you fall away. You could only lose weight if you exercise intensively 3 times a week and do not eat anything extra.
Sports and Supplements
If you pay attention to your diet and you ensure that you get all the nutrients, it is not necessary to take supplements. But then you have to eat very healthily. If you prefer a little help, certain supplements are not harmful to try.
With most supplements, there is insufficient evidence whether they really work or not, but in principle, there is only one person who can determine that for you and of course you are.
Known Supplements That Athletes Take:
Beet juice: the nitrate in beet juice improves oxygen absorption in the blood, which is why it is mainly used by endurance athletes.
Caffeine: two hours before exercise you can take caffeine, this can boost you and make you more alert.
Creatine: especially for strength athletes this can be effective. Creatine provides better performance at times when you have to give explosive power such as sprinting or applying force during weightlifting.
L-carnosine or beta-alanine: can prevent acidification of your muscles during exercise.
Magnesium: good for building your bones and body protein. In addition, magnesium is important for the functioning of your muscles
Benefits Of Losing Weight Through Intensive Exercise
Sports can not only help you lose weight, it is very healthy for you anyway. Sports reduces the risk of osteoporosis, obesity, cardiovascular disease, depression, cancer and type 2 diabetes. If you lose weight with sports you also benefit from the following benefits:
You Do Not Have To Go On A Strict Diet;
You Have More Energy;
It Is Easier To Eat Healthier;
It Gives A Satisfying Feeling When You Become Stronger Or Improve Your Condition.
Disadvantages Of Losing Weight Due To Intensive Exercise
You Get More Hungry And Tend To Eat More;
You Have To Be Consistent And Frequent Your Sports Shoes Again;
It Takes Time;
It Can Cost Money.
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