It is believed that strength training is useless for weight loss, and only cardio loads give a good fat burning effect. It's a delusion. Strength exercises do not really reduce weight, but they pump muscles, which then expend more energy even at rest. Proper exercises in the & nbsp; gym for weight loss & nbsp; & mdash; these are those in which power and cardio loads are harmoniously combined. If you don't forget about healthy eating, you can get a superbody in just a few months.
- Nutrition advice & indicative training program
- The main thing working out in the gym for weight loss
- Classes in the gym for weight loss: basic principles
Beautiful body — it's not only the ideal weight and size, but also muscle tone, posture, correct proportions. Classes in the & nbsp; gym for weight loss allow you to correct figure flaws, increase the volume of muscle tissue and & nbsp; acquire rounded shapes of the buttocks. Their main advantage is the fact that they accelerate the metabolism, and fat is burned a few hours after the end of training.
Follow us onInstagram If you build a training program correctly, along with the growth of muscle mass, weight will decrease, strength indicators will increase. Exercise stimulates the production of hormones responsible for metabolism, strengthens bone tissue and joints. Thanks to this, when you work out in the gym, you will begin to feel much more cheerful, you will be better able to cope with everyday stresses.
Elastic buttocks in 28 days: home workout program
To successfully lose weight, follow these rules:
- Favor multi-joint movements.
Compound exercises that target multiple muscle groups require more energy. Accordingly, calorie consumption increases, fat is burned faster.
- Don't ignore the basic exercises.
Traditional squats, push-ups, lunges and presses form a beautiful body shape.
- Include supersets and circular workouts in workouts.
These are complex complexes. Supersets are called the performance of two exercises sequentially one after the other without rest. Circuit training — this is the whole complex of exercises in one approach. It is repeated 3-4 times (circles).
- End every strength workout with cardio.
During strength training, glycogen stores are depleted. If, after completing them, you switch to a treadmill, exercise bike or stepper for 20-30 minutes, the body will begin to intensively burn fat to get energy. The process of losing weight will be greatly accelerated.
If you have never been to the gym, start with light weights. When you get used to it, gradually increase the load. You do not need to immediately take on heavy dumbbells or try to perform 20 repetitions in each approach. The only result you get — severe muscle pain and fear of the gym.
Remember, for a beginner, it is enough to perform 8-10 repetitions of exercises in one set. Over time, this amount can be increased to 12-15. You should train 2-3 times week for for 1 hour. If your work schedule allows you to add cardio on your free days, that's great.
Why strength training is needed for weight loss: health benefits and figures Nutrition advice & indicative training program
The good news is that with regular strength training, you don't need to be on a rigid diet. Reduce your calorie intake by eliminating fast carbohydrates and fats, but leave out cereals, whole grain breads, vegetables, and other foods containing complex carbohydrates. Add lean protein (chicken breast, eggs, cottage cheese).
As you can see, the changes in nutrition are minimal. It is not necessary to control every calorie, as strength training increases basal energy expenditure. Growing muscles, even in a calm state, consume a lot of calories. Conduct classes in the weight loss gym according to the proposed program.
Warm-up: warming up and preparing the muscles for loads
10 minutes are enough to warm up. Start with a treadmill, stepper, or exercise bike. Train at an average pace without overloads for 5 minutes. Spend another 5 minutes on the joints: rotate your arms 15 times forward and backward, then knead the joints of the hands and knees in the same way.
Main Workout: 2 sets of choice
We offer two sets of strength exercises to engage different muscle groups during each workout.
Hyperextension. 3 sets of 12-15 reps.
-
Incline leg raises. 3 sets of 12-15 reps. -
Legs Press. 3 sets of 12-15 reps. -
Dumbbell bench press sitting or standing. 3 sets of 12-15 repetitions. It is preferable to perform the exercise while standing, because in this case, energy consumption increases. -
Lunges with dumbbells. 3 sets of 12-15 reps. Lunges can be static and dynamic. To increase calorie consumption, it is better to do dynamic lunges, stepping forward. -
Dumbbell French Press. 3 sets of 12-15 reps. It is important to fully flex and extend the arms during the exercise to work the triceps well. -
Breeding and reduction of legs in simulator. 3 sets of 12-15 repetitions. -
Head pulldown from upper block. 3 sets of 12-15 reps. It is better to perform the exercise slowly to feel the tension in the muscles of the arms and shoulders. -
Horizontal Block Row. 3 sets of 12-15 reps. -
Incline Twisting. 3 sets of 12-15 reps.
-
Deadlift with dumbbells. 3 sets of 12-15 repetitions. It is important to monitor the position of the back in order to pump all muscle groups as much as possible. -
Narrow-grip pull-down from to the chin. 3 sets of 12-15 reps. -
Bench press. 3 sets of 12-15 reps. -
Barbell Squats. 3 sets of 12-15 reps. -
Dumbbell bench press. 3 sets of 12-15 reps. -
Breeding and reduction of legs in simulator. 3 sets of 12-15 repetitions. -
Reverse with dumbbells lying down. 3 sets of 12-15 reps. -
Bending the legs in the simulator. 3 sets of 12-15 reps. -
Exercises can be replaced, performed in any convenient sequence. The main thing is that all the muscles are worked out at each workout.
Any cardio machine will do. It is important that the session lasts at least 20 minutes. Intensity — feasible. If after the main workout you feel dizzy, nausea, or other signs of deterioration in well-being, limit yourself to 5 minutes of walking and transfer the cardio load to the next day. Don try to embrace the immensity. Main — your health.
The main thing about exercise in the gym for weight loss
You can and should lose weight with the help of strength exercises, but this doesn does cancel cardio. Ideal — combined classes that include both types of loads. Proceed as as follows:Adjust the power supply. Without fanaticism. It is enough to give up sweet, starchy and fat. Porridge and bread should remain in the diet. Complex carbohydrates are needed for energy. Add lean protein foods — chicken breast, eggs, cottage cheese.
-
Exercise at least 2-3 times every week. Try not to skip your workouts in the gym, otherwise weight loss will be slow or stop altogether. -
Focus on the proposed training program. Alternate sets of exercises. -
Don't forget about cardio sessions. After strength training, exercise on cardio equipment for at least 20-30 minutes. -
Complex training is super effective. You will be able to evaluate the first results after 1-2 months of classes. Be patient and work on yourself.
Read also:
Metabolic disorders: how to identify and solve the problemYou may be interested in: Arm Exercises.