Weight loss is most often one of the main goals of training for women.It seems that fitness centers are full of all kinds of exercises - from yoga and swimming to dancing and hitting the gym.However, choosing the wrong filler from all the variety sometimes does not lead to positive results.Indeed, 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 are weight loss workouts at home and in the gym, and who are they suitable for?
The choice of such training is actually 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 in which the process of lipolysis begins.Simply put, these are vigorous and constant loads in non-stop mode.These loads include not only fitness activities, but also running, cycling and other cardio exercises.Even home workouts can be adapted for fat-burning loads.The main thing is to know a few simple rules, which we will talk about a little later.
Aerobics class
This category of fitness 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 keep up with the rhythm and repeat the trainer's choreography the first time, which is why 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 at a basic level.
Power classes
Here, unlike the load on machines, exercises with free weights are performed in the same non-stop rhythmic mode as in aerobics classes.That is, the training pace is quite high, which also implies good health, including heart health.In areas such as functional training, strength training, super sculpt, muscles are trained using lightweight fitness equipment while performing strength exercises, such as squats, lunges, presses, etc.Such loads are perfect for beginners, but you should start with a light load.
Cardio workout
This includes running in the park and doing cardio exercises.That is, unlike fitness classes, the load is carried out on one or more machines for a certain period of time.Not only does running on a treadmill or orbitrack burn fat, but also alternating strength and cardio exercises.Jump rope and plyometric exercises are also cardio exercises.Workouts such as running or plyometrics are only suitable for people who do not have joint, spine or heart problems.But the advantage of such training lies in the choice of suitable exercise equipment that does not provide shock load and compression, 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 advantage for losing weight is to perform a strength exercise for a period of time, followed by a cardio exercise.Either there is a more intense exercise, followed by another less intense one, or rest.The order and names of the exercises depend on the program, type of training and are subject to change.These workouts include classic interval training, HIIT, Tabata protocol and some CrossFit complexes.Before starting such training, you must undergo preliminary physical training.In addition, any heart or joint problem constitutes a contraindication to high-intensity training.
Strength training for endurance
Even strength training in the gym can help you lose weight, the main thing is to choose the right loading regime.So the emphasis should not be on the weight of the load, but on the number of repetitions.Accordingly, the more repetitions, the less the burden.The choice of load weight is selected to perform a minimum of 15 repetitions.Such training can be either circular - for all muscle groups in one workout, or split - 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 train to lose weight
All these types of training have one thing in common: the heart rate range during the exercise period, namely in the zone of 50-70% of the 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 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 put excessive stress on the heart.
It is therefore 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, an average of 3-4 workouts per week is enough.We will not dwell long on the importance of recovery after exercise.Even if there is no soreness the day after a cardio workout, the absence of muscle pain does not mean that the training was unproductive and useless.On the contrary, the heart received sufficient load, although it is not noticeable.Accordingly, 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 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 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 cardio machines in the gym, it is important to observe the permitted heart rate zone when performing the exercise.Train for 45 to 60 minutes on average.In this case, you can perform the load in the interval mode provided in the simulator menu, or alternate running and walking, when a more intense load is replaced by a less intense load.
Option 2: Alternate weight training and cardio
Alternate strength and cardio exercises.Here it is important not to overload 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 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 solely of strength exercises.In this option, choose 8-10 exercises for the main muscle groups.The first exercises in the program should be aimed at the largest muscles - preferably the legs, then the smaller ones.The complex can include both basic exercises - squats, rows, presses, and isolation exercises, that is, only for one muscle - arm curls, arm extensions, exercises for the deltoid muscles.
The best exercises to lose weight
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 for losing weight in the gym
Day 1
- Smith squats 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.
- Pumps in TRX 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, then repeat two more times.
Remember that any workout should begin with a warm-up and end with stretching.
Day 2
- Press the legs x 15 to 20 times.
- Jump rope – 50 times.
- Slots x 15-20.
- Jump rope – 50 times.
- Block traction up to the waist 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
- Bent squats x 15-20.
- Burpee x 10 times.
- Hyperextension x 15-20.
- Burpee x 10 times.
- Sweater x 15-20.
- Burpee x 10 times.
- Arm extension with dumbbells behind the head x 15-20.
- Burpee x 10 times.
- Arm curling with supinated dumbbells 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 a home workout, consider a complex that repeats every other day and is 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 diversified and supplemented with other exercises.
Warm up with a jump rope for 5 to 7 minutes.
- Jump in place x 20 times.
- Throw yourself forward alternately x 20 times on each leg.
- Jumpin Jacks x 20 times.
- Forearm plank x 20 reps.
- Aerial lunge x 20 times.
- Reverse push-ups x 20 times.
- Burpee x 20 times.
- The board jumps 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 your muscles.
What results can you achieve in a week and a month?
By training regularly 3 times a week, you can achieve great results in 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 the metabolic rate and nutrition, which is important to adjust when losing weight, 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 in reflection, because first the volumes will disappear, so it is better to monitor the result by measuring body volumes rather than weighing them.