Losing weight is most often one of the main goals of training the fairer sex.Fitness centers seem to be full of all kinds of exercises - from yoga to swimming or dancing to the gym.However, choosing the wrong load from the whole breed sometimes does not lead to a positive result.Losing weight is a complex process and requires not only regularity, but also the observance of certain nuances that ensure fat burning and not only strengthen muscles and improve well-being.
What weight loss workouts are there at home and in the gym, and who are they suitable for?
The choice of such trainings is actually huge.But all these areas are built on the same principle - aerobic training.This means that in order to ensure fat burning, the pulse must be increased to a certain zone in which the process of lipolysis begins.Simply put, these are powerful, constant loads in non-stop mode.Such loads include not only fitness activities, but also running, cycling and other cardio exercises.Even home workouts can be adapted to the fat-burning load.The most important thing is to know some simple rules, which we will talk about a little later.
Aerobic classes
This fitness category includes all types of classic 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 catch the pace and repeat the trainer's choreography, so beginners often rest more than train.But it is also worth understanding that in these directions there is a shocking load on the knees and heart muscle.It is worth starting the training from the basic level.
Strength classes
Here, in contrast to the loading of machines, exercises with free weights are performed in the same rhythmic non-stop mode as in aerobic classes.That is, the training pace is quite high, which also means good health, including the heart.In areas such as functional training, body pump, super sculpt, muscles are trained with light fitness machines while performing strength exercises such as squats, lunges, presses and the like.Such loads are perfect for beginners, but it is worth starting with a small load.
Cardio workout
This includes jogging in the park and cardio exercises.That is, unlike fitness classes, the load is performed on one or more machines for a certain period of time.Not only running on a treadmill or orbital track allows you to burn fat, but also alternating between strength and cardio exercises.Jumping rope and plyometric exercises are also cardio exercises.Exercises such as running or plyometrics are only suitable for those without joint, spine or heart problems.But the advantage of such training is the selection of suitable training equipment that does not provide shock and compression loads, for example, an orbitrek and an exercise bike.
This already makes it possible for people with joint problems and the elderly to exercise.
Interval training
One of the most effective ways to lose weight.The advantage of weight loss is that we do strength training for a certain period of time, followed by cardio.Or there is a more intense exercise, then a less intense one, or rest.The order and names of the exercises depend on the program and the type of training and may change.Such workouts include classic interval training, HIIT, the Tabata protocol, and some CrossFit complexes.Before starting such training, you must undergo a preliminary physical training.In addition, heart or joint problems are contraindications for 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 exercise regimen.Thus, the emphasis should not be placed on the weight of the load, but on the number of repetitions.Accordingly, the more repetitions, the lower the weight of the load.The weight is chosen to perform at least 15 repetitions.Such training can be circular - for all muscle groups in one training session, or split training - 2 muscle groups in one training session.In any case, the goal of training is to perform as many repetitions as possible, from 15 to 25, with a short rest period between sets - 1 or 1.5 minutes.
How to exercise to lose weight
All these types of training have one thing in common - the heart rate range during the training period, namely in the zone between 50-70% of the maximum heart rate.
- If the heart rate is lower than the lower limit of this zone, the body will be stronger and healthier, but the fat will not be burned.
- The same applies to overcoming the upper threshold, which helps to strengthen the heart or improve its speed, and for beginners, on the contrary, causes excessive stress on the heart.
That's why it's 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.
This is how you get the upper and lower limits of the fat burning zone.
The frequency of training is also important.You don't have to train every day, on average 3-4 training sessions per week are enough.We won't dwell on the importance of post-workout recovery.Even if there is no pain the day after cardio training, the absence of muscle soreness does not mean that the training was ineffective and pointless.On the contrary, the heart received a sufficient load, even if it is not noticeable.Accordingly, rest is also necessary between such training sessions.
And one more important point– the duration of the training.On average, a fat burning workout should last 40-60 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 the duration should not be exceeded either.More does not mean better.
How to prepare a fat-burning workout for the gym and at home
Option 1: Cardio
If we choose monotonous cardio exercises in the form of running in the park or in the gym on one of the cardio machines, it is important to observe the permissible heart rate range during the exercise.On average, he trains for 45-60 minutes.In this case, you can carry out the load in the interval mode specified in the simulator menu, or you can replace running with walking, when you change the more intense load to less intense.
Option 2: Alternate strength training and cardio
Alternate strength and cardio exercises.Here, it is important not to overload and clearly distribute the load to each muscle group.To do this, you need to create a set of 6 basic exercises for all muscle groups and alternate them with cardio exercises.Below will be an example, the point is to consider which muscle group is involved in which exercise.For example, no more than 2-3 exercises for leg muscles, and no more than one exercise for smaller muscles.
Option 3: High repetition strength training
Another example of strength-only circuit training.In this option, choose 8-10 exercises for the main muscle groups.The first exercises of the program should focus on 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, for only one muscle - arm curls, arm extensions, exercises for the deltoid muscles.
The best exercises for weight loss
With the help of an example, we will consider circuit interval training in the gym, as well as a fat-burning complex for training at home without equipment.
Exercise set for weight loss in the gym
Day 1
- Squat in Smith x 15-20.
- Running on the treadmill - 2 minutes.
- Romanian deadlift x 15-20.
- Running on the treadmill - 2 minutes.
- Pull-ups on a low bar x 15-20.
- Running on the treadmill - 2 minutes.
- push-ups in TRX x 15-20.
- Running on the treadmill - 2 minutes.
- Barbell x 15-20.
- Running on the treadmill - 2 minutes.
- Bicycle x 15-20.
- Running on the treadmill - 2 minutes.
After completing the first round, rest for 2 minutes, then repeat two more times.
Remember that every workout should begin with a warm-up and end with stretching.
Day 2
- Foot press x 15-20 times.
- Jump rope - 50 times.
- Bursts x 15-20.
- Jump rope - 50 times.
- Block pull for the belt x 15-20.
- Jump rope - 50 times.
- Dumbbell bench press x 15-20.
- Jump rope - 50 times.
- Standing barbell fly x 15-20.
- Jump rope - 50 times.
- Leg raises x 15-20.
- Jump rope - 50 times.
Do the same 3 rounds.
Day 3
- Plie squat 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 behind the head x 15-20.
- Burpee x 10 times.
- Curling arms with dumbbells in supination x 15-20.
- Burpee x 10 times.
- Settings x 15-20.
- Burpee x 10 times.
Repeat the complex 3 times.
Fat burning workout at home
As an example of home training, let's take a complex that is repeated every other day and performed only three times a week.You can replace the exercises according to the example of the above recommendations.If there is sports equipment at home, the complex can be varied and supplemented with other exercises.
Warm up with a skipping rope for 5-7 minutes.
- Jump up x 20 times.
- Alternately jumps forward x 20 times on both legs.
- Jumpin Jacks x 20 times.
- Plank with forearms x 20 repetitions.
- Air bursts x 20 times.
- Reverse push-up x 20 times.
- Burpee x 20 times.
- Plank jumps back and forth x 20 times.
Rest for 2 minutes after the round.Do three rounds, at the end of the training you can jump on a rope for 5-10 minutes and stretch your muscles.
What results can you achieve in a week and a month?
With 3 regular workouts a week, you can achieve excellent results within a month.You don't have to expect drastic changes in one 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 for weight loss, your results will vary.Some lose only 2 kg, while others lose 5 kg.The point is to see the result reflected, because the volumes disappear first, so it is better to monitor the result by measuring body volume instead of weight measurement.