Losing weight is very often one of the main goals in training the fair sex.It would seem that fitness centers are filled with all types of exercises: from yoga to swimming, from dance to the gym.However, the wrong choice of cargo among the whole variety sometimes does not lead to positive results.This is because losing weight is a complex process and requires not only regularity, but also compliance with some nuances that will ensure fat burning, and not just tone muscles and improve well-being.
What slimming workouts exist at home and in the gym and who are they suitable for?
The choice of such training is actually huge.But all these areas are built on the same principle - aerobic exercise.This means that to ensure fat burning, it is necessary to increase the pulse in a certain area where the process of lipolysis begins.Simply put, these are vigorous and constant loads in non-stop mode.Such loads include not only fitness activities, but also running, cycling and other cardio exercises.Home workouts can also be adapted to fat burning loads.The main thing is to know a few simple rules, which we will talk about a little later.
Aerobic lessons
This fitness category includes all types of classical aerobics: step aerobics, aqua aerobics, bosu, fitball and tai-bo.
Despite the fact that the load level is quite high, sometimes it is not possible to keep up with the pace and repeat the trainer's choreography the first time, so beginners often rest rather than train.But it is also worth understanding that in these directions there is a shock load on the knees and heart muscle.It is worth starting training from a basic level.
Power classes
Here, unlike the load on machines, exercises with free weights are performed in the same continuous rhythmic mode as aerobics classes.That is, the training pace is quite high, which also implies good health, including the heart.In areas such as functional training, body pump, super sculpt, muscles are trained using lightweight fitness equipment while performing strength exercises, such as squats, lunges, presses and the like.Such loads are perfect for beginners, but you should start with a light load.
Cardio training
This includes running in the park and doing cardio exercises.That is, unlike fitness classes, the load is performed on one or more machines for a certain time.Not only does running on a treadmill or an orbittrack allow you to burn fat, but also alternating strength and cardio exercises.Jumping rope and plyometric exercises are also cardio exercises.Workouts such as running or plyometrics are only suitable for people who do not have joint, spine and heart problems.But the advantage of such training is the choice of suitable sports equipment that does not provide shock and compressive load, for example, an orbitrek and an exercise bike.
This already allows people with joint problems and the elderly to train.
Interval training
One of the most effective methods to lose weight.The benefit to losing weight is to perform strength exercise for a certain period of time, followed by cardio exercise.Either there is more intense exercise, followed by less intense exercise, or rest.The order and names of the exercises depend on the program, the type of training and can change.Such workouts include classic interval training, HIIT, the Tabata protocol and some CrossFit complexes.Before starting such training, you should undergo preliminary physical training.Additionally, any heart or joint problems are a contraindication to high-intensity training.
Strength training for endurance
Weight training in the gym can also help you lose weight, the main thing is to choose the right loading regime.Therefore, the emphasis should not be on the weight of the load, but on the number of repetitions.Consequently, the greater the number of repetitions, the lighter the burden.The choice of load weight is made to perform a minimum of 15 repetitions.Such training can be circular - for all muscle groups in one workout, or split training - 2 muscle groups in one session.In any case, the goal of the training is to perform as many repetitions as possible, from 15 to 25, with a short rest interval between sets: 1 or 1.5 minutes.
How to train to lose weight
All these types of training have one thing in common: the heart rate range during the exercise period, i.e. in the zone from 50 to 70% of the maximum heart rate.
- If the pulse is lower than the lower limit of this zone, the body will become stronger and healthier, but fat will not burn.
- The same applies to exceeding the upper threshold, which will help strengthen the heart or improve speed qualities, and for beginners, on the contrary, will provide excessive stress to the heart.
Therefore, it is important to calculate your heart rate zones before you start losing weight:
- 220 – age =
- X multiplied by 0.5 is the lower limit.
- X multiplied by 0.7 is the upper limit.
So, you get the upper and lower limits of the fat burning zone.
The frequency of training is also important.It is not necessary to train every day, on average 3-4 workouts per week are enough.We won't dwell long on the importance of recovery after exercise.Even if you don't feel any pain the day after cardio training, the absence of muscle soreness does not mean that the training was unproductive and useless.On the contrary, the heart has received a sufficient load, even if it is not noticeable.Accordingly, rest between such workouts is also necessary.
And another important point– duration of training.On average, a fat burning workout should last 40 to 60 minutes.This interval is optimal for achieving the goal, but if you train for less than half an hour the effect will be insignificant.But you shouldn't exceed the duration either.More doesn't mean better.
How to create a fat burning workout for the gym and at home
Option 1: Cardio
If you choose monotonous cardio exercises in the form of running in the park or on one of the cardio machines in the gym, it is important to respect the allowable heart rate zone when performing the exercise.Train for an average of 45-60 minutes.In this case, you can perform the load in the interval mode provided in the simulator menu, or alternate running with walking, when a more intense load is changed to a less intense one.
Option 2: Alternate strength training and cardio
Alternative strength and cardio exercises.Here it is important not to overload and clearly dose the load on all muscle groups.To do this, you should create a set of 6 basic exercises for all muscle groups and alternate them with cardio exercises.An example will be given below, the important thing is to take into account which muscle groups are involved in which exercises.For example, there should be no more than 2-3 exercises for the leg muscles and one exercise for the smaller muscles.
Option 3: High rep strength training
Another example of circuit training consisting only of strength exercises.In this option, choose 8-10 exercises for the major muscle groups.The first exercises in the program should target the largest muscles, preferably the legs, then the smaller ones.The complex can consist of both basic exercises - squats, rows, presses and isolation exercises, that is, only for one muscle - arm curls, arm extensions, exercises for the deltoid muscles.
The best exercises for losing weight
Using an example, we will consider circuit interval training for the gym, as well as a fat burning complex for home workouts without equipment.
A set of exercises to lose weight in the gym
Day 1
- Smith Squats x 15-20.
- Running on the treadmill – 2 minutes.
- Romanian deadlift x 15-20.
- Running on the treadmill – 2 minutes.
- Low pull-ups x 15-20.
- Running on the treadmill – 2 minutes.
- Push-ups in TRX x 15-20.
- Running on the treadmill – 2 minutes.
- Dumbbell press x 15-20.
- Running on the treadmill – 2 minutes.
- Bicycle x 15-20.
- Running on the treadmill – 2 minutes.
After completing the first circuit, rest for 2 minutes, then repeat two more times.
Remember that any workout should start with a warm-up and end with stretching.
Day 2
- Leg press x 15-20 times.
- Skipping Rope – 50 times.
- Lunges x 15-20.
- Skipping Rope – 50 times.
- Lock the traction on the belt x 15-20.
- Skipping Rope – 50 times.
- Dumbbell bench press x 15-20.
- Skipping Rope – 50 times.
- Standing dumbbell flys x 15-20.
- Skipping Rope – 50 times.
- Leg raises x 15-20.
- Skipping Rope – 50 times.
Make the same 3 circles.
Day 3
- Plie squats x 15-20.
- Burpee x 10 times.
- Hyperextension x 15-20.
- Burpee x 10 times.
- Sweater x 15-20.
- Burpee x 10 times.
- Arm extension with dumbbells from behind the head x 15-20.
- Burpee x 10 times.
- Arm curls with dumbbells in supination x 15-20.
- Burpee x 10 times.
- Configurations x 15-20.
- Burpee x 10 times.
Repeat the complex 3 times.
Fat burning workout at home
As an example of home training, consider a complex that is repeated every other day and is performed only three times a week.You can replace the exercises according to the example in the recommendations above.If you have sports equipment at home, the complex can be diversified and supplemented with other exercises.
Warm up with a jump rope for 5-7 minutes.
- Jump on the spot x 20 times.
- Lunge forward alternately x 20 times on each leg.
- Jumpin Jacks x 20 times.
- Forearm plank x 20 reps.
- Lunge in the air x 20 times.
- Reverse push-ups x 20 times.
- Burpee x 20 times.
- Plank jumps back and forth x 20 times.
After the circuit, rest for 2 minutes.Perform three circles, at the end of the workout you can jump rope for 5-10 minutes and stretch your muscles.
What results can you achieve in a week and a month?
By training regularly 3 times a week, you can achieve excellent results within a month.You should not expect drastic changes in a week, but you can still observe the appearance of muscle tone and a slight decrease in volume.Depending on your metabolic rate and nutrition, which is important to correct for weight loss, the results will be different.Some will only lose 2kg, while others will lose 5kg.The important thing is to see the result on reflection, because the volumes will go away sooner, so it is better to monitor the result by measuring body volumes rather than weighing.