Learn a new kind of fitness for fast weight loss with minimal physical effort. To lose weight quickly and then keep fit, it is not enough to change your eating habits and optimize your diet. You can achieve success in this difficult matter thanks to sports. Now there are many types of fitness, strength and other training. If you decide to tidy up your body, then you will definitely find the sport that you enjoy.
However, there are systems that harmoniously combine the elements of several training complexes at once. Against the general background, the body sculpt fitness for weight loss stands out sharply. This is a strength fitness cardio type that produces an athletic effect on the body. In order for you to quickly understand the essence of this training system, you should remember a few definitions:
- Target - increase in muscle mass or weight loss.
- The essence - strengthening the muscular corset, increasing the body's endurance index, creating relief muscles.
- Efficiency - achieved through a combination of muscle tension and relaxation through heavy and light exercise.
- Uniqueness - the system allows you to correct your figure without a quick set of muscle mass and get rid of excess weight.
Regular training will help you improve the appearance of problem areas, relieve stress on the articular-ligamentous apparatus and muscles, and at the same time strengthen them. Also, fitness for weight loss body sculpt normalizes the work of the main body systems. The training program includes various complexes, the task of which is to strengthen certain muscle groups. Most movements are performed with weights and various auxiliary equipment.
Fitness for weight loss body sculpt: the main differences
Strength training is done in cardio mode, but the emphasis is on athleticism. The name of the system speaks volumes about its essence - you sculpt your body by adjusting the amount of physical activity on each muscle group. Everyone involved in this area of fitness can safely say that they are the architects of their body.
The body sculpt differs from most similar methods of fitness for weight loss primarily in the ability to qualitatively load not only the lower body, but also the top. Thanks to the use of special devices, athletes can pump the entire muscular frame. This type of fitness is versatile, as you have the ability to choose the load and adjust it in accordance with the existing training experience.
The training works in two directions at once - you not only get rid of excess fat and create a beautiful figure, but also heal the body. The system is very popular, which is primarily due to its high efficiency. In most types of fitness, positive results can only be obtained with the guidance of an experienced instructor. In the body sculpt, you yourself regulate the loads.
Fitness for weight loss body sculpt: advantages and disadvantages
Since body sculpting fitness for weight loss involves strength training using weights combined with cardio load, then you not only strengthen the muscles, but also expend a lot of energy. At the same time, many types of positive effects are produced on the body. All this makes the system the best choice for those people who not only want to lose weight, but also care about their health. Here are the main positive effects of body sculpting:
- Bone, respiratory and cardiovascular systems are strengthened.
- The quality of blood supply to the brain improves.
- The efficiency of the immune system is enhanced.
- Metabolic processes are activated and accelerated.
- The body tolerates stressful situations better.
- The rate of production of endorphins increases.
- Mood improves and concentration increases.
These are the main advantages of the system, however, do not forget about its other advantages. First, you do not run the risk of overloading your body or getting injured. Secondly, the muscle tissue does not adapt to the load, which allows you to constantly progress. In addition, body sculpt fitness for weight loss is very versatile and available to everyone. However, there is one negative point - people with a large body weight should refrain from exercising.
The main stages of body sculpting
Body sculpting workouts are interval and are done in cardio mode. During the training, you have to perform three main types of movements:
- Cardio - allow you to prepare the body for the power stage of training.
- Work with weights - helps to strengthen the muscles and is carried out using special devices.
- Stretching - Prevents the development of DOMS and strengthens muscle tissue.
It is very important to carry out all the stages of the training session discussed above in a quality manner and in the specified order. Let's talk about them in more detail.
Cardio load
For many fitness people for weight loss, the body sculpt is precisely cardio that is the most favorite stage of the training process. However, you shouldn't treat cardio as fun. At the first stage of the lesson, you will be able to well load all the muscles of the body and thereby prepare them for the upcoming power loads.
In addition to strengthening muscles, cardio training improves the performance of the respiratory system and heart muscle. Aerobic dance moves from the outside may seem like simple fun, but in practice it is not. Thanks to the first stage, you will not only activate the lipolysis processes, but also improve your mood, creating additional motivation to continue exercising.
Work with weights
The next stage of the complex is strength training. To do this, you have to use sports equipment, with the help of which all the muscles of the body are worked out. It is very important to first go through the first stretch stage and only then start strength training. This is associated with high energy costs and the body must be prepared for this.
Stretching
This training phase allows you to strengthen your muscles and improve your figure. Note that stretching is carried out throughout the entire session, including the warm-up. With the help of special exercises, you will release the stress from the muscles and strengthen them.
Diet rules for doing body sculpting
In any kind of fitness, you cannot achieve positive results without observing nutritional rules. Only with a combination of these factors will you progress quickly and achieve your goals. It is quite obvious that if the calorie content of your diet is high, then even playing sports will not help you lose weight. However, you should not only reduce the calorie content of your meal plan, but make it as balanced as possible in terms of nutrient content.
This is a necessary condition, the observance of which will make the body sculpt fitness for weight loss as effective as possible. It should be noted that the main task of the nutrition program is not to achieve a powerful fat burning effect, but to provide the body with the necessary amount of energy and building materials. Combine complex carbohydrates with protein compounds.
Sports equipment and clothing for body sculpting
Today we often talked about the fact that body sculpting fitness for weight loss involves the need to use sports equipment and devices. The complex is built so that the use of each specific type of equipment allows you to work in one direction. However, in combination, you strengthen the whole body.
During the training, a wide variety of sports equipment is used:
- Expanders.
- Step platform.
- Barbell pump.
- Dumbbells.
- Ribbons.
- Fitball, etc.
There are no serious requirements for clothing and you should choose one that does not hinder movement, absorbs moisture well and allows the skin to breathe. But the shoes should provide maximum support for the ankle and at the same time remain lightweight.
Fitness for weight loss body sculpt: training program
The duration of one lesson is from 50 minutes to an hour. During this time, you will perfectly work out all the muscles and problem areas. Power movements allow you to alternately connect large and small muscle groups to work. It is thanks to this approach to organizing the training process that you will quickly give your body a beautiful relief, making it fit.
Very often, supersets are used in training, and the lesson itself takes place at a high pace. At the same time, there is essentially no division into approaches and repetitions, which significantly distinguishes body sculpt from bodybuilding. All exercises must be performed several times, alternating them. The result is a smooth exercise change.
Here are the main stages of the training:
- Warm up - the duration of this phase is about 10 minutes. The main task of the warm-up is to prepare the body for stress.
- High intensity cardio - the duration of the stage is 20 minutes, and you can work with or without sports equipment.
- Strength training - the duration of the stage is also 20 minutes and stretching exercises and Pilates elements are added to the strength movements.
- Hitch - the stage lasts about 10 minutes, and your main task is to bring the body to a normal state.
It is very important to perform all exercises without pauses in an interval style - intensive segments are replaced by gentle ones. It is this approach to the training process that was recognized by scientists as the most effective, both in terms of burning fat and strengthening muscles.
An example of a workout program:
- Warm up - dance cardio movements are performed or a step platform is used.
- Power stage - without pauses for rest, strength movements with weights are performed: lunges, deadlifts, squats, biceps curls, broaches, standing presses, etc.
- Stretching and Hitching.
All power movements must be performed 25 times, with smooth transitions between them. If you engage in body sculpting regularly, then after a month or at most two you will see the first results. First of all, this concerns the strengthening of muscles and the elimination of body fat. Almost all people who practice this type of fitness report a significant improvement in mood. Since exercise accelerates blood flow throughout the body, brain activity will increase. This in turn will lead to increased concentration and improved memory.
Features of body sculpting training in the video below:
