Losing weight is often one of the main goals in training the fairer sex.It seems like gyms are filled with all kinds of exercises - from yoga to swimming, or from dancing to the gym.However, choosing the wrong load among 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 tone muscles and improve well-being.
What weight loss exercises are there for home and the gym and who are they suitable for?
The choice of this type of training is really huge.But all of these areas are built on the same principle - aerobic exercise.This means that to ensure fat burning it is necessary to increase the pulse to a certain zone where the lipolysis process begins.Simply put, these are vigorous and constant loads in uninterrupted mode.These loads include not only physical activity, 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, water aerobics, bosu, fitball and tai-bo.
Despite the fact that the level of load is quite high, sometimes it is not possible to keep up with the pace and repeat the coach'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 at the basic level.
Power classes
Here, unlike the load on machines, exercises with free weights are performed in the same rhythmic and uninterrupted mode as aerobics classes.In other words, the training pace is quite high, which also implies good health, including your heart.In areas such as functional training, body pump, super sculpt, muscles are trained with light gym 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 cardiovascular exercise.In other words, unlike fitness classes, the load is carried out on one or more machines for a certain time.Not only does running on a treadmill or orbittrack allow you to burn fat, but also alternating strength and cardio exercises.Jumping rope and plyometric exercises are also cardiovascular exercises.Exercises such as running or plyometrics are only recommended for people who do not have joint, spine or heart problems.But the advantage of such training is the choice of suitable fitness equipment that does not provide shock and compression load, for example, an orbitrek and an exercise bike.
This already allows people with joint problems, as well as the elderly, to train.
Interval training
One of the most effective methods for losing weight.The benefit to losing weight is to perform a strength exercise for a certain period of time, followed by a cardiovascular exercise.Either there is a more intense exercise, followed by a less intense one, or 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, Tabata protocol, and some CrossFit complexes.Before starting such training, you must undergo preliminary physical training.Additionally, any heart or joint problems 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 load regime.Therefore, the emphasis should not be on the weight of the load, but on the number of repetitions.Consequently, the more repetitions, the less weight the burden will be.The choice of load weight is selected to perform at least 15 repetitions.This training can be circular - for all muscle groups in one workout, or split training - 2 muscle groups in one session.In any case, the objective 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 train to lose weight
All these types of training have one thing in common - the heart rate amplitude during the exercise period, namely 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 the fat will not burn.
- The same applies to overcoming the upper limit, which will help strengthen the heart or improve speed qualities, and for beginners, on the contrary, it 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.
- X multiplied by 0.5 is the lower limit.
- X multiplied by 0.7 is the upper limit.
Thus, obtain the upper and lower limits of the fat burning zone.
Training frequency is also important.You don't need to train every day, an average of 3-4 workouts per week is enough.We won’t dwell too much on the importance of recovery after exercise.Even if there is no pain the day after cardiovascular training, the absence of muscle pain does not mean that the training was unproductive and useless.On the contrary, the heart received sufficient load, even if it is not noticeable.Hence, rest is also necessary between these workouts.
And one more important point– duration of training.On average, a fat-burning workout should last 40 to 60 minutes.This interval is ideal for achieving the goal, but if you train for less than half an hour, the effect will be negligible.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 gym's cardio machines, it is important to adhere to the permissible heart rate zone when performing the exercise.Train for an average of 45-60 minutes.In this case, you can load in the interval mode available in the simulator menu, or alternate running with walking, when a more intense load is exchanged for a less intense one.
Option 2: Alternate strength training and cardio
Alternate 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 set of 6 basic exercises for all muscle groups and alternate them with cardiovascular exercises.An example will be 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 leg muscles and one exercise for smaller muscles.
Option 3: High Repetition Strength Training
Another example of circuit training that consists of strength exercises only.In this option, choose 8 to 10 exercises for the main muscle groups.The first exercises in the program should target the larger 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 - push-ups, arm extensions, exercises for the deltoid muscles.
The best exercises for weight loss
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 squat x 15-20.
- Run on the treadmill – 2 minutes.
- Romanian deadlift x 15-20.
- Run on the treadmill – 2 minutes.
- Low bar push-ups x 15-20.
- Run on the treadmill – 2 minutes.
- TRX push-ups x 15-20.
- Run on the treadmill – 2 minutes.
- Dumbbell press x 15-20.
- Run on the treadmill – 2 minutes.
- Bike x 15-20.
- Run on the treadmill – 2 minutes.
After completing the first circuit, rest for 2 minutes and repeat twice more.
Remember that any workout should start with a warm-up and end with stretching.
Day 2
- Leg press x 15-20 times.
- Jump rope – 50 times.
- Lungs x 15-20.
- Jump rope – 50 times.
- Traction from block to belt 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 raise x 15-20.
- Jump rope – 50 times.
Make the same 3 circles.
Day 3
- Plie Squat x 15-20.
- Burpee x 10 times.
- Hyperextension x 15-20.
- Burpee x 10 times.
- Pullover x 15-20.
- Burpee x 10 times.
- Extension of arms 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.
Workout to burn fat 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 as per the example 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 to 7 minutes.
- Jumping in place x 20 times.
- Advance alternately x 20 times on each leg.
- Jumpin Jacks x 20 times.
- Plank with forearms x 20 reps.
- Air thrusts x 20 times.
- Reverse push-ups x 20 times.
- Burpee x 20 times.
- The board bounces back and forth x 20 times.
After the circuit, rest for 2 minutes.Make three circles, 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 in a month.One should not expect drastic changes in a week, but it is still possible to observe the appearance of muscle tone and a slight decrease in volume.Depending on the metabolic rate and nutrition, which is important to adjust for weight loss, the results will be different.Some will only lose 2 kg, while others will lose 5 kg.The main thing is to see the result on reflection, because first the volumes go away, so it is better to monitor the result by measuring body volumes than by weighing.