Losing weight is most often one of the main goals in the training of the fairer sex.Fitness centers seem to be full of all kinds of exercise, from yoga to swimming or from dancing to the gym.However, choosing the wrong load from all the 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 toning muscles and improving well-being.
What weight loss workouts are there at home and in the gym and who are they suitable for?
The choice of such training is actually huge.But all these zones are built on the same principle - aerobic exercises.This means that in order to ensure fat burning, it is necessary to increase the heart rate to a certain zone where the lipolysis process begins.Simply put, these are vigorous, constant loads in a 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 fat burning workouts.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, aqua aerobics, bosu, fitball and tai-bo.
Despite the fact that the level of load is quite high, sometimes it is not possible to catch the pace and repeat the choreography of the trainer from the first time, so beginners often rest and not 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 the training from the basic level.
Power classes
Here, unlike machine loading, free weight exercises are performed in the same rhythmic non-stop mode as in aerobic classes.That is, the training pace is quite high, which implies good health, including the heart.In areas such as functional training, body pumping, super sculpting, muscles are trained using lightweight fitness equipment while performing strength exercises such as squats, lunges, presses and the like.Such loads are ideal for beginners, but you should start with a light load weight.
Cardio workout
This includes jogging in the park and doing cardio.That is, unlike fitness classes, the load is carried out on one or several machines for a certain time.Not only does running on a treadmill or treadmill allow you to burn fat, but so does alternating between strength and cardio exercises.Jumping rope and plyometrics are also cardio exercises.Exercises 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 selection of appropriate exercise equipment that does not provide shock and compression loading, for example, an orbiterk and an ergometer.
This already allows people with joint problems, as well as the elderly, to exercise.
Interval training
One of the most effective methods of losing weight.The weight loss benefit is to perform strength exercises for a period of time followed by cardio.Either there is more intense exercise followed by less intense or rest.The order and names of the exercises depend on the program, 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 preliminary physical training.In addition, any heart or joint problems are a contraindication 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 mode of exercise.Thus, the emphasis should be not on the weight of the load, but on the number of repetitions.Accordingly, the more repetitions, the less the weight of the weight.The choice of load weight is chosen to perform a minimum of 15 repetitions.Such training can be either circular - for all muscle groups in one training, or split training - 2 muscle groups in one session.In any case, the goal of 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 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 from 50 to 70% of the maximum heart rate.
- If the heart rate is less than the lower limit of this zone, the body will become stronger and healthier, but the fat will not burn.
- The same applies to overcoming the upper threshold, which will help strengthen the heart or improve speed qualities, and for beginners, on the contrary, will provide an excessive load on the heart.
That's why it's important to calculate your heart rate zones before you start losing 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, take the upper and lower limits of the fat burning zone.
Frequency of training is also important.You don't need to train every day, on average 3-4 training sessions per week are enough.We will not dwell long on the importance of recovery after training.Even if there is no soreness the day after a cardio workout, the absence of muscle soreness does not mean that the workout was unproductive and pointless.On the contrary, the heart has received enough load, even if it is not noticeable.Accordingly, rest is also necessary between such training sessions.
And one more 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 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 in the form of jogging in the park or on one of the cardio machines in the gym, it is important to stick to the permissible 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 the more intense load is replaced by a less intense one.
Option 2: Alternate strength training and cardio
Alternate strength and cardio exercises.Here it is important not to overload yourself and to clearly dose the load on all muscle groups.To do this, you need to create a set of 6 basic exercises for all muscle groups and alternate them with cardio exercises.An example will be given below, the main thing is to take into account which muscle groups are involved in which exercises.For example, there should be no more than 2-3 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 variation, choose 8-10 exercises for the main 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 isolating ones, i.e.for one muscle only - arm curls, arm extensions, deltoid muscle exercises.
Top best exercises to lose weight
Using an example, we will look at circuit interval training for the gym, as well as a fat burning complex for home training without equipment.
A set of exercises for weight loss in the gym
Day 1
- Squats in Smith x 15-20.
- Running on a treadmill - 2 minutes.
- Romanian deadlift x 15-20.
- Running on a treadmill - 2 minutes.
- Low bar pull-ups x 15-20.
- Running on a treadmill - 2 minutes.
- Push-ups in TRX x 15-20.
- Running on a treadmill - 2 minutes.
- Dumbbell press x 15-20.
- Running on a treadmill - 2 minutes.
- Bicycle x 15-20.
- Running on a treadmill - 2 minutes.
After completing the first circuit, rest for 2 minutes, then repeat two more times.
Remember that every workout should start with a warm-up and end with stretching.
Day 2
- Leg press x 15-20 times.
- Jumping rope - 50 times.
- Attacks x 15-20.
- Jumping rope - 50 times.
- Pulling a block to the belt x 15-20.
- Jumping rope - 50 times.
- Bench with dumbbells x 15-20.
- Jumping rope - 50 times.
- Standing Dumbbell Swing x 15-20.
- Jumping rope - 50 times.
- Leg lifts x 15-20.
- Jumping rope - 50 times.
Do the same 3 rounds.
Day 3
- Ple squats x 15-20.
- Burpees x 10 times.
- Hyperextension x 15-20.
- Burpees x 10 times.
- Sweater x 15-20.
- Burpees x 10 times.
- Extension of arms with dumbbells behind the head x 15-20.
- Burpees x 10 times.
- Bending hands with dumbbells in supination x 15-20.
- Burpees x 10 times.
- Settings x 15-20.
- Burpees x 10 times.
Repeat the complex 3 times.
Fat burning workout at home
As an example of a home workout, consider a complex that is repeated every other day and 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 varied and supplemented with other exercises.
Warm up with jumping rope for 5-7 minutes.
- Jump in place x 20 times.
- Lunge forward in succession x 20 times on each leg.
- Jumpin Jacks x 20 times.
- Forearm plank x 20 reps.
- Air strikes x 20 times.
- Reverse push-ups x 20 times.
- Burpees x 20 times.
- Plank jumps back and forth x 20 times.
After the round, rest for 2 minutes.Do three rounds, at the end of the workout you can jump rope for 5-10 minutes and stretch your muscles.
What results can you get in a week and in 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, results will vary.Some will lose weight by only 2 kg, and others by 5 kg.The main thing is to see the result in reflection, because first the volumes will disappear, so it is better to observe the result by measuring the body volumes, and not by weighing.