Losing weight is often one of the main goals in training the fairer sex.It seems that fitness centers are filled with all kinds of exercises - from yoga to swimming, or from dancing to the gym.However, choosing the wrong load from 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 certain nuances that will ensure fat burning, and not only muscle toning and improved well-being.
What weight loss workouts are there for home and 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 the burning of fat, it is necessary to increase the pulse in a certain area in which the lipolysis process begins.Simply put, these are powerful, continuous 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 fat burning loads.The main thing is to know some simple rules, which we will talk about a little later.
Aerobic class
This fitness category includes all types of classical gymnastics - step aerobics, water aerobics, bosu, fitball and tai-bo.
Despite the fact that the load level is quite high, sometimes it is not possible to catch the rhythm 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 non-stop rhythmic way as in aerobic classes.That is, the pace of training is quite high, which also means good health, including the heart.In areas such as functional training, body pump, super sculpting, muscles are trained using light 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 weight.
Cardio training
This includes jogging in the park and cardio exercises.This means, unlike fitness classes, the load is carried out on one or several machines for a certain time.Not only running on a treadmill or treadmill allows you to burn fat, but also alternating strength and cardio exercises.Jumping rope and plyometric exercises 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 choice of suitable training equipment that does not provide shock and compression load, for example, an orbitrek and an exercise bike.
This already enables people with joint problems, as well as the elderly, to exercise.
Interval training
One of the most effective methods to lose weight.The benefit for weight loss is to perform a strength exercise for a certain period of time, followed by a cardio exercise.Either there is a more intense workout, followed by a less intense one, 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.Also, any heart or joint problems are a contraindication for high-intensity exercise.
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.Thus, the emphasis should not be on the weight of the load, but on the number of repetitions.Therefore, the more repetitions, the less weight of the burden.The weight of the load is chosen to perform at least 15 repetitions.Such training can be either circular - for all muscle groups in one workout, 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 area from 50 to 70% of the maximum heart rate.
- If the pulse is less than the lower limit of this zone, the body will become stronger and healthier, but the fat will not be burned.
- 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 on 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, get the upper and lower limits of the fat burning zone.
The frequency of training is also important.You don't need to train every day, on average 3-4 workouts per week are enough.We will not dwell long on the importance of recovery after training.Even if there is no pain 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 visible.Therefore, rest is also necessary between such 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 for 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 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 a more intense load is changed to a less intense one.
Option 2: Alternating 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 need to create a set of 6 basic exercises for all muscle groups and alternate them with cardio exercises.An example will be below, the main thing is to consider 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 repetition strength training
Another example of circuit training consisting only of strength exercises.In this option, 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, that is, only for one muscle - arm curls, 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 squats x 15-20.
- Treadmill - 2 minutes.
- Romanian deadlift x 15-20.
- Treadmill - 2 minutes.
- Pull-ups on a low bar x 15-20.
- Treadmill - 2 minutes.
- Push-ups on TRX x 15-20.
- Treadmill - 2 minutes.
- Dumbbell press x 15-20.
- Treadmill - 2 minutes.
- Bicycle x 15-20.
- 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.
- Lunges x 15-20.
- Jumping rope - 50 times.
- Block pull on belt x 15-20.
- Jumping rope - 50 times.
- Dumbbell bench press x 15-20.
- Jumping rope - 50 times.
- Dumbbell fly x 15-20.
- Jumping rope - 50 times.
- Leg raise x 15-20.
- Jumping rope - 50 times.
Make the same 3 circles.
Day 3
- Plie squats x 15-20.
- Burpees x 10 times.
- Hyperextension x 15-20.
- Burpees x 10 times.
- Sweater x 15-20.
- Burpees x 10 times.
- Arm extension with dumbbells behind the head x 15-20.
- Burpees x 10 times.
- Dumbbell push-up arm curl x 15-20.
- Burpees x 10 times.
- Configurations 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 above recommendations.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.
- Jumping in place x 20 times.
- Step forward alternately x 20 times on each leg.
- Jumpin Jacks x 20 times.
- Forearm plank x 20 reps.
- Air flies x 20 times.
- Reverse push-ups x 20 times.
- Burpees x 20 times.
- The board bounces 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 the 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 shouldn't expect drastic changes within a week, but you can still observe the appearance of muscle tone and a slight decrease in volume.Depending on the metabolic rate and food, which is important to adjust for weight loss, the results will vary.Some will lose only 2 kg, while others will lose 5 kg.The main thing is to look at the result in the reflection, because first the volumes will go away, so it is better to monitor the result by measuring the body volumes and not by weighing.