Losing weight is usually one of the main training goals of the fairer sex.It would seem that gyms are filled with all types of exercise, from yoga to swimming to dancing to gym.However, choosing the wrong load among the entire 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 certain nuances that will ensure fat burning, and not just tone muscles and improve well-being.
What weight loss exercises exist for home and in the gym and who are they suitable for?
The choice of this type of training is really huge.But all of these areas are based on the same principle: aerobic exercise.This means that to ensure fat burning it is necessary to increase the pulse to a certain area where the lipolysis process begins.Simply put, these are vigorous and constant loads in continuous mode.These loads include not only physical activities, but also running, cycling and other cardiovascular exercises.Even home workouts can be adapted to fat-burning loads.The main thing is to know a few simple rules, which we will talk about a little later.
aerobics classes
This fitness category includes all types of classic aerobics: step aerobics, water aerobics, bosu, fitball and tai-bo.
Despite the fact that the level of load is quite high, sometimes it is not possible to pick up the rhythm and repeat the trainer's choreography the first time, so beginners often rest instead of training.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 loading on machines, exercises with free weights are performed in the same rhythmic and continuous mode as in aerobics classes.That is, the training pace is quite high, which also implies good health, including that of the heart.In areas such as functional training, body pump, super sculpt, muscles are trained using light fitness equipment while performing strength exercises such as squats, lunges, presses and the like.These loads are perfect for beginners, but you should start with a light load.
cardiovascular training
This includes running in the park and doing cardio exercises.That is, unlike fitness classes, the load is done on one or more machines for a certain time.Not only does running on a treadmill or orbitrack allow you to burn fat, but it also alternates strength and cardio exercises.Jumping rope and plyometric exercises are also cardiovascular exercises.Workouts such as running or plyometric exercises are only suitable for people who do not have joint, spine and heart problems.But the advantage of this type of training is the choice of suitable exercise equipment that does not provide shock and compression loads, for example, an orbitrek and a stationary bike.
This already allows people with joint problems, as well as older people, to train.
interval training
One of the most effective methods to lose weight.The benefit for losing weight is to perform strength exercise for a certain amount of time, followed by cardiovascular exercise.Either you do a more intense exercise, followed by a less intense one, or you rest.The order and names of the exercises depend on the program, type of training and may change.These workouts include classic interval training, HIIT, the Tabata protocol, and some CrossFit complexes.Before starting such training, you must carry out preliminary physical training.Additionally, any problems with the heart or joints are a contraindication to high-intensity training.
Strength training for endurance.
Even weight training in the gym can 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 more repetitions, the lower the weight of the load.The choice of load weight is selected to perform a minimum of 15 repetitions.Such training can be circular (for all muscle groups in a single workout) or divided (2 muscle groups in one session).In any case, the goal of training is to perform as many repetitions as possible, 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 range of heart rate during the exercise period, that is, in the zone of 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 be burned.
- The same applies to overcoming the upper threshold, which will help strengthen the heart or improve speed, and for beginners, on the contrary, will provide excessive stress to the heart.
Therefore, it is important to calculate your heart rate zones before starting to lose weight:
- 220 – age = X.
- X multiplied by 0.5 is the lower limit.
- X multiplied by 0.7 is the upper limit.
In this way, obtain the upper and lower limits of the fat burning zone.
Training frequency is also important.It is not necessary to train every day, an average of 3-4 training sessions per week is enough.We will not dwell too much on the importance of recovery after exercise.Even if there is no soreness the day after cardio training, the absence of muscle soreness does not mean that the training was unproductive and meaningless.On the contrary, the heart has received enough load, even if it is not perceptible.Consequently, it is also necessary to rest between said workouts.
And one more important point– duration of training.On average, a fat burning workout should last between 40 and 60 minutes.This interval is optimal for achieving the goal, but if you train less than half an hour, the effect will be insignificant.But you should not exceed the duration either.More does not mean better.
How to create a fat burning workout for the gym and at home
Option 1: Cardio
If you choose monotonous cardio exercises such as running in the park or on one of the cardio machines at the gym, it is important to respect the allowable heart rate zone when performing the exercise.Train for an average of 45 to 60 minutes.In this case, you can carry out the load in the interval mode provided in the simulator menu, or alternate running with walking, when changing from a more intense load to a less intense one.
Option 2: Alternate strength training and cardio
Alternating strength and cardio exercises.Here it is important not to overload and clearly dose the load on all muscle groups.To do this, you must create a series of 6 basic exercises for all muscle groups and alternate them with cardiovascular exercises.Below is an example, the main thing is to take into account which muscle groups are involved in which exercises.For example, there should be no more than 2 or 3 exercises for the leg muscles and one exercise for the smaller muscles.
Option 3: High rep strength training
Another example of circuit training that consists solely of strength exercises.In this option, choose 8 to 10 exercises for the main muscle groups.The first exercises in the program should target the largest muscles, preferably the legs, and then the smaller ones.The complex can consist of basic exercises: squats, rows, presses and isolated exercises, that is, only for one muscle: push-ups, arm extensions, exercises for the deltoid muscles.
The best exercises to lose weight.
As an example, we will consider an interval training circuit 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 bar pull-ups x 15-20.
- Running on the treadmill – 2 minutes.
- Push-ups on 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 and then repeat two more times.
Remember that any workout should begin with a warm-up and end with stretching.
Day 2
- Leg press x 15-20 times.
- Jump rope – 50 times.
- Lunges x 15-20.
- Jump rope – 50 times.
- Belt traction lock x 15-20.
- Jump rope – 50 times.
- Dumbbell bench press x 15-20.
- Jump rope – 50 times.
- Standing dumbbell fly x 15-20.
- Jump rope – 50 times.
- Leg raises x 15-20.
- Jump 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.
- Jersey x 15-20.
- Burpee x 10 times.
- Extension of arms with dumbbells from behind the head x 15-20.
- Burpee x 10 times.
- Supinated arm curling with dumbbells x 15-20.
- Burpee x 10 times.
- Configurations x 15-20.
- Burpee x 10 times.
Repeat the complex 3 times.
Training to burn fat at home.
As an example of home training, consider a complex that is repeated every other day and performed only three times a week.You can replace the exercises based on the example of the previous recommendations.If you have sports equipment at home, the complex can be diversified and complemented with other exercises.
Warm up with a jump rope for 5 to 7 minutes.
- Jumping in place x 20 times.
- He lunges forward alternately x 20 times with each leg.
- Jumping jacks x 20 times.
- Plank with forearms x 20 repetitions.
- Lunges 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.Do three circles, at the end of the workout you can jump rope for 5 to 10 minutes and stretch your muscles.
What results can you get in a week and in a month?
If you train regularly 3 times a week, you can achieve excellent results in 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 the metabolic rate and nutrition, which is important to adjust to lose weight, the results will be different.Some will lose only 2kg, while others will lose 5kg.The main thing is to see the result reflected, because first the volumes will disappear, so it is better to control the result by measuring body volumes rather than weighing them.