The trainer named exercises that help you lose weight quickly

Losing a few extra pounds before the New Year and improving your physical fitness is an achievable goal if you approach it wisely. Mikhail Emirsuinov, a trainer at the Spirit Fitness fitness club, named exercises for weight loss on November 4 in an interview with Izvestia.

"There are no magic exercises that burn fat pointwise. Fat is stored energy, and the body begins to waste it only when we create a total calorie deficit, that is, we spend more than we consume. But there are exercises that consume a lot of energy. The more muscles work at the same time and the more intense the load, the higher the energy consumption," he noted.

According to Emirsuinov, the most energy—consuming and effective exercises are the Asterisk jumps, jumping out of a squat, squatting and pressing dumbbells over his head, swinging kettlebells with two hands, burpees and the climbing exercise

"Rock climbing" is a dynamic plank exercise that makes not only the abs burn, but also the whole body, the coach explained.

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He explained that all training involves a round-robin format. For beginners, it is optimal to do each of the exercises for three laps and 1.5 minutes of rest between them, while amateurs can do five laps with the same rest interval. All these exercises are high-intensity, complex and involve large muscle groups, so the result will not take long to wait.

"Exercise creates a powerful metabolic response, forcing the body to expend a lot of energy not only during but also after exercise. But no amount of exercise, even the most energy-consuming, will help if you eat properly. Nutrition accounts for 80% of the success of changing the body, and only 20% for proper training," the specialist emphasized.

The result comes with patience and hard work, so there is no need to chase a quick result, concluded Emirsuinov.

Nutritionist Mila Maslennikova revealed the effects of low-calorie diets on October 27. According to her, reducing calories by more than 20% of the norm or below the baseline level will increase stress, anxiety, and disrupt the balance of nutrient intake, which will cause deficiencies in essential vitamins and trace elements. This leads to a decrease in immunity, cognitive abilities, energy levels, and will affect the condition of the skin.

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