Weight loss is often one of the main goals for women in training.The fitness center seems to be filled with all kinds of sports - from yoga to swimming, or from dancing to gym.However, choosing the wrong load from the entire breed sometimes does not bring positive results.This is because weight loss is a complex process that requires not only regularity but also the observance of certain nuances to ensure fat burning, not just muscle building and improved health.
What weight loss exercises are available at home and in the gym, and who are they suitable for?
The training options like this are actually huge.But all of these areas are built on the same principle – aerobic exercise.This means that in order to ensure fat burning, it is necessary to increase the pulses to a certain area where the lipolysis process begins.Simply put, these are severe, constant loads in non-stop mode.These loads include not only fitness activities, but also running, cycling and other aerobic activities.Even home workouts can be adapted to fat-burning loads.The main thing is to know a few simple rules, which we'll discuss later.
Aerobic classes
This fitness category includes all types of classic aerobics - step aerobics, water aerobics, bosu, fitball and tai-bo.
Although the load level is quite high, it is sometimes impossible to keep up with the rhythm and repeat the coach's choreography, so beginners often rest instead of training.But it’s also worth understanding that in these directions the knee and myocardium are impacted by shock loads.It pays to start training at a basic level.
Power level
Here, free weight exercises are performed in the same rhythmic non-stop pattern as aerobic classes compared to loads on machines.The training pace is quite high, which also means good health for the body, including the heart.In areas such as functional training, body pumps, and super sculpting, use lightweight fitness equipment to train muscles while performing strength exercises such as squats, lunges, and presses.Such loads are great for beginners, but you should start with light loads.
aerobic exercise training
This includes running in the park and doing aerobics.That is, unlike fitness classes, loads are performed on one or more machines over a period of time.Running on a treadmill or track not only burns fat but also provides an alternating strength and cardio workout.Jumping rope and plyometrics are also aerobic exercises.Exercises such as running or plyometrics are only suitable for people with no problems with their joints, spine and heart.But the advantage of this kind of training is to choose suitable fitness equipment that does not provide impact and compressive loads, such as track bikes and exercise bikes.
This has allowed people with joint problems and the elderly to train.
interval training
One of the most effective ways to lose weight.The advantage of losing weight is to do strength exercise for a certain period of time first, and then do aerobic exercise.Either do more intense exercise first, then less intense exercise, or rest.The order and names of exercises depend on the program, type of training, and may change.Such workouts include classic interval training, HIIT, Tabata regimens, and some CrossFit workouts.Before starting such training, preliminary physical training should be carried out.Additionally, any heart or joint problems are contraindications to high-intensity training.
endurance strength training
Even weight training in the gym can help you lose weight, the main thing is to choose the right loading regimen.Therefore, the focus should not be on the weight of the load, but on the number of repetitions.Therefore, the more repetitions you perform, the lighter the weight you carry.Choose a load weight to perform at least 15 repetitions.This type of training can be circuit training (targeting all muscle groups in one session) or split training (targeting 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 short rests between sets - 1 or 1.5 minutes.
How to train to lose weight
All of these types of training have one thing in common - the heart rate range during exercise, which is the 50 to 70 percent zone of maximum heart rate.
- If the pulse is below the lower limit of this zone, the body will become stronger and healthier, but fat will not be burned.
- The same applies to overcoming the upper threshold, which will help strengthen the heart or improve speed quality, while for beginners, on the contrary, put too much stress on the heart.
Therefore, it is 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.
From this, the upper and lower limits of the fat burning zone are obtained.
The frequency of training is also important.You don’t need to train every day, an average of 3-4 times a week is enough.We won’t go into detail about the importance of post-exercise recovery.Even if there is no soreness the day after aerobic training, the absence of muscle pain does not mean that the training was unproductive and pointless.On the contrary, the heart has received a sufficient load, even if it is not obvious.Therefore, rest is also required between these exercises.
Another very important point– Training duration.On average, a fat-burning workout should last 40 to 60 minutes.This interval is optimal for achieving your goals, but if the training time is 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 do fat-burning workouts at the gym and at home
Option 1: Aerobics
If you choose to perform monotonous aerobic exercise on a piece of cardio equipment in the park or gym, it is important to adhere to the permitted heart rate zones while performing the exercise.The average training time is 45-60 minutes.In this case, you can perform loads in the interval mode available in the simulator menu, or alternate running and walking when a more intense load changes to a less intense one.
Option 2: Alternate strength training and cardio
Alternate strength and cardio exercises.Here it is important not to overload and to clearly distribute the load to all muscle groups.To do this, you should create a set of 6 basic exercises for all muscle groups, alternating with aerobic exercises.An example will be given below, mainly considering which muscle groups are involved in which exercises.For example, the leg muscles should not be trained more than 2-3 times, and the smaller muscles should not be trained more than 1 time.
Option 3: High-repetition strength training
Another example of circuit training consists of strength exercises only.In this option, choose 8-10 exercises for major muscle groups.The first exercises in the program should target the largest muscles - preferably the legs, followed by smaller muscles.This complex can include two basic exercises - squats, rows, presses and isolation exercises (i.e. targeting only one muscle - arm curls, arm extensions, deltoid exercises).
The best exercises for weight loss
As an example, we'll consider circuit interval training in the gym and a fat-burning combination workout at home without equipment.
A set of weight loss exercises for the gym
first day
- Smith Squat x 15-20.
- Run on the treadmill – 2 minutes.
- Romanian Deadlift x 15-20.
- Run on the treadmill – 2 minutes.
- Low bar pull-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.
- Bicycle x 15-20.
- Run on the treadmill – 2 minutes.
After completing the first circuit, rest for 2 minutes before repeating two more times.
Remember, any workout should start with a warm-up and end with stretching.
the next day
- Leg press x 15-20 reps.
- Jump rope – 50 times.
- Lunges x 15-20.
- Jump rope – 50 times.
- Resists pull on belt x 15-20.
- Jump rope – 50 times.
- Dumbbell Bench Press x 15-20.
- Jump rope – 50 times.
- Standing Dumbbell Flyes x 15-20.
- Jump rope – 50 times.
- Leg raises x 15-20.
- Jump rope – 50 times.
Do the same 3 rounds.
The third day
- Push-ups x 15-20.
- Burpee 10 times.
- Hyperextension x 15-20.
- Burpee 10 times.
- Pullover x 15-20.
- Burpee 10 times.
- Extend your arms x 15-20 behind your head with dumbbells.
- Burpee 10 times.
- Supination curl arms with dumbbells x 15-20.
- Burpee 10 times.
- Set x 15-20.
- Burpee 10 times.
Repeat the complex 3 times.
Fat-burning workouts at home
As an example of a home workout, consider a compound exercise that is repeated every other day and performed only three times per week.You can substitute the exercises based on the examples in the suggestions above.If there is sports equipment at home, the complex can be diversified and supplemented with other sports.
Warm up with a skipping rope for 5-7 minutes.
- Jump in place x 20 times.
- Alternate forward lunges with each leg 20 times.
- Jumping jacks x 20 times.
- Forearm Plank x 20 reps.
- Air lunges x 20 reps.
- Reverse push-ups x 20 reps.
- Burpee 20 times.
- Jump back and forth into plank 20 times.
After the cycle, rest for 2 minutes.Do three rounds. After the exercise, you can jump rope for 5-10 minutes to stretch your muscles.
What results can be obtained in a week and 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.Results will vary based on metabolic rate and nutrition (which is important when adjusting for weight loss).Some only lose 2 kilograms, while others lose 5 kilograms.The main thing is to see the results by reflection, since first the volume will disappear, so it is better to monitor the results by measuring the body volume rather than weighing.