Losing weight is usually one of the main goals in training the fairer sex.Fitness centers seem to be full of 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 tone muscles and improve well-being.
What weight loss workouts are there for home and gym and who are they suitable for?
The choice of this kind of training is actually huge.But all these areas are built on the same principle - aerobic exercise.This means that in order to ensure the burning of fat, it is necessary to increase the pulse to a certain zone where the lipolysis process begins.Simply put, they are energetic, constant loads in a 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 a few simple rules, which we will talk about a little later.
Aerobics classes
This fitness category includes all types of classic aerobics - step aerobics, aqua aerobics, bosu, fitball and tai-bo.
Despite the fact that the load level is quite high, sometimes it is not possible to catch the pace 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 an impact load on the knees and heart muscle.It is worth starting training from the basic level.
Power classes
Here, in contrast to machine loads, exercises with free weights are performed in the same rhythmic non-stop mode as in aerobics classes.That is, the pace of training is quite high, which implies good health, including the heart.In areas such as functional training, body pump, super sculpt, muscles are trained with the help of 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.
Cardio training
This includes jogging in the park and doing cardio exercises.That is, unlike fitness classes, the load is performed on one or more machines for a certain time.Not only does running on a treadmill or treadmill burn fat, but so does 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 problems with their joints, spine and heart.But the advantage of such training is the choice of suitable training equipment that does not provide shock and compression loads, 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 of losing weight.A weight loss benefit is to perform strength training for a period of time, followed by cardio.Either there is more intense exercise and then less intense, or rest.The order and names of the exercises depend on the program, the type of training and can be changed.Such workouts include classic interval training, HIIT, Tabata protocol and some CrossFit complexes.Before starting such training, you should undergo preliminary physical training.Also, any heart or joint problems are a contraindication for 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.Accordingly, the more repetitions, the lighter the load.The choice of load weight is chosen so that a minimum of 15 repetitions are performed.Such training can be either circular - for all muscle groups in one training, 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 train to lose weight
All these types of training have one common feature – the heart rate range during the exercise period, i.e. in the zone of 50 to 70% of the maximum heart rate.
- If the heart rate is lower than 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 qualities, and for beginners, on the contrary, provide excessive stress for 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.
This gives you the upper and lower limits of the fat burning zone.
Frequency of training is also important.You don't have to train every day, an average of 3-4 training sessions per week is enough.We will not dwell long on the importance of recovery after exercise.Even if there is no pain the day after cardio training, the absence of pain in the muscles does not mean that the training was unproductive and pointless.On the contrary, the heart has received enough load, even if it is not noticeable.Accordingly, rest is also needed between such trainings.
And one more important thing– duration of training.On average, a fat burning workout should last from 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 does not mean better.
How to do 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 adhere to the permitted heart rate zone when performing the exercise.Exercise for an average of 45-60 minutes.In this case, you can perform the load in the interval mode specified in the simulator menu, or alternate running with walking, when the more intense load is changed to a less intense one.
Option 2: Alternate strength training and cardio
Alternate strength and cardio exercises.Here it is important not to overload yourself and clearly dose the load on all muscle groups.To do this, you should 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 leg muscles and one exercise for smaller muscles.
Option 3: High-rep strength training
Another example of a 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 be aimed at the largest muscles - preferably the legs, then the smaller ones.The complex can consist of both basic exercises - squats, rowing, push-ups, as well as isolation exercises, i.e. for only one muscle - arm flexion, arm extension, exercises for the deltoid muscles.
The best exercises for weight loss
As an example, we will consider circuit interval training for the gym, as well as a fat-burning complex for home training without equipment.
A set of exercises for weight loss in the gym
Day 1
- Squats in Smith x 15-20.
- Running on a treadmill – 2 minutes.
- Romanian deadlift x 15-20.
- Running on a treadmill – 2 minutes.
- Pull-ups on the low bar x 15-20.
- Running on a treadmill – 2 minutes.
- Push-ups in TRX x 15-20.
- Running on a treadmill – 2 minutes.
- Dumbbell push x 15-20.
- Running on a treadmill – 2 minutes.
- Bicycle x 15-20.
- Running on a treadmill – 2 minutes.
After completing the first round, 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.
- Lunge x 15-20.
- Jumping rope – 50 times.
- Belt Block Pull x 15-20.
- Jumping rope – 50 times.
- Dumbbell press x 15-20.
- Jumping rope – 50 times.
- Standing dumbbell x 15-20.
- Jumping rope – 50 times.
- Leg lifts x 15-20.
- Jumping rope – 50 times.
Do the same 3 rounds.
3rd day
- Plie squats x 15-20.
- Burpees x 10 times.
- Hyperextension x 15-20.
- Burpees x 10 times.
- Pullover x 15-20.
- Burpees x 10 times.
- Stretching arms with dumbbells behind the head x 15-20.
- Burpees x 10 times.
- Curling arms with dumbbells in supination x 15-20.
- Burpees x 10 times.
- Settings x 15-20.
- Burpees x 10 times.
Repeat the complex 3 times.
Exercise for burning fat at home
As an example of home training, take a complex that is repeated 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 skipping 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 lunges x 20 times.
- Reverse push-ups x 20 times.
- Burpees x 20 times.
- Plank jumps back and forth x 20 times.
After a round, rest for 2 minutes.Perform three rounds, at the end of the training you can jump on the rope for 5-10 minutes and stretch your muscles.
What results can you achieve in a week and a month?
With regular training 3 times a week, you can achieve excellent results within a month.You shouldn't expect drastic changes in a week, but you may still notice an increase in muscle tone and a slight decrease in volume.Depending on your metabolic rate and diet, which is important to adjust for weight loss, results will vary.Some will lose only 2 kg, while others will lose 5 kg.The main thing is to see the result in the reflection, because first the volume will disappear, so it is better to monitor the result by measuring the volume of the body, and not by weighing.