There are just over a couple of weeks left to officially welcome summer. Like almost every year, the bull has caught us and the time has come to put our batteries to look spectacular in a bikini. Yes indeed, miracles do not exist and doing crazy things (such as stopping eating or killing ourselves in the gym) is zero recommendedso it is best to take it easy, add sport to our daily routine and follow a balanced diet with healthy and light recipes.
Before we get fully into the subject, it’s essential to know what separates “losing weight” and “losing fat”, which may sound like the same thing, but it’s not. In Vitónica they detail that weight loss involves the loss of fat and musclewhich “can be a problem if the loss of mass is very large or if it is extended over time”.
On the other hand, losing fat means that “our body is undergoing body recomposition, and we are losing volume and we are seeing more defined or more compact as we reduce our percentage of body fat.
Once we know the differences between both concepts, we focus on fat loss. Experts point out that it is better to opt for exercises that “involve several muscle groups, the so-called compound exercises, since to perform the movement they will require the participation of several muscles, which translates into a greater caloric expenditure and, therefore, greater fat burning”.
burpees
We start with a fitness classic: burpees. First, it is key to know how to do them correctly to avoid injuries. Once we have the technique learned, we can play with different variants that make it more fun or complex.
The experts detail that “in addition to involving almost all of our muscles, they contribute to the subsequent effect known as COPD (Post-Exercise Oxygen Consumption)which is what helps us burn more fat for a longer time after training is finished.”
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box jumps
If you have joined the gym this spring and you have been freaking out with the people who jump into the box, it is understandable. This exercise is usually present in all Crossfit routines (which follow celebrities as Martina Klein) and helps work the power of the lower body.
In Vitónica they add that “if we do it at a sufficiently intense and high speed, we will achieve an effect similar to that of burpees, contributing to COPD and subsequent fat burning”
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Just like burpees, pull-ups are loved and hated alike. Focused especially on our backthis exercise admits several variants (such as the prone grip, the supine grip and the neutral grip).
If you have suffered a shoulder injury, you should take this into account: Miguel Fitness, editor of Vitónica points out that “I would advise against using the overhand grip due to the position of instability to which we subject the shoulder joint, which is placed in an abduction gesture plus external rotation and this is not good”.
Press bench
To work chest, shoulder and triceps we have the bench press. “It is an exercise that increases both hypertrophy and strength of those who perform this exercise,” say the experts. At Vitónica they explain to us how to do a bench press if you are a beginner in the gym and want to avoid risks.
Battle Rope
It may not sound like much to you by this name, but the Battle Rope is the classic exercise that consists of mobilize in different ways, thick and heavy ropes with the handsas explained in Vitónica.
The specialists point out that “it will help us to gain strength (the ropes used here are not precisely the ones used to hang clothes), they are going to put our hearts to a thousand and they will contribute to what we have called COPD, increasing fat burning after exercise”. In addition, it is an exercise that is part of Blanca Suárez’s sports routine, which is committed to full body training.
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Turkish Get Up or Turkish uprising
The Turkish Rise is one of the most complex moves on this list. Thus, the most important thing is to perform the technique perfectlyas they teach us in Vitónica, since this exercise “requires good control of our body and a certain degree of coordination and stability”.
When we know the mechanics of movement, we shouldn’t experiment too much. Experts advise “not to use excessive weights, because we can lose efficiency in the movement and cause an injury.”
Mountain Climbers
We reach the end with the climbers (or “climber movement”) of all life. This exercise will shoot our heart rate to a thousand and admits endless variations depending on the moment or the level, since they can also be done with fitballs or medicine balls. It is also a suitable movement to do at home, just like planks or squats.
Types of routine: full body or strength, the best options
Now that we are clear about which exercises favor weight loss, it is time to know which routine fits best to achieve the goal. Experts recommend full body sessions, as Aitana does, “in which we train all muscle groups within the same session. By following this type of routine, we can get frequency two or frequency three for each muscle group.”
In addition, they also recommend strength routines. On this, they add that “as strength routines are based on basic or multiarticular exercises (squat, bench press, deadlift, rowing and military press), we are going to have a series of exercises that will involve a large muscle mass and, therefore, will require greater energy expenditure“.
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