If you want to start doing fitness to lose weight and don’t know which training program to choose, then you’ve come to the right place. We have selected the best exercises and training regimens, which include training on machines, with free weights, as well as cardio, for the fastest possible weight loss by burning the fat layer.
Benefits of working out at the gym
When it comes to working out in the gym, many girls react negatively, believing that equipment and exercise equipment will make them masculine. But this is impossible. The female body does not produce enough testosterone, the strength hormone, so gaining a mountain of muscle mass with such a hormonal background is simply not realistic. This is what happens during strength training: muscles become toned, a beautiful and athletic silhouette is formed, skin texture is evened out and subcutaneous fat is burned. It turns out that strength training in the gym will make your body even more feminine. After all, only with the help of power loads, if desired, can you make rounded and appetizing shapes.
Group health classes
Group training in a fitness club
FLEX (stretching)
The workouts are low intensity. During the exercises, all muscle groups are stretched. The program includes static positions to deepen stretching and lengthen muscles. During training, it is important to control deep breathing so that the stretching is as soft and painless as possible. If you have insufficient flexibility, you can use a belt or towel to help prevent the development of pain. It is necessary to avoid external influence on the stretched muscles, this can cause injury.
PILATES
Pilates training in a group is aimed at working out the muscular corset. The referral is recommended for those whose problem areas are the back, abdomen or buttocks. In addition, this type of fitness helps improve posture and eliminate health problems. Group Pilates classes usually take place on the floor. You can diversify your activities by using additional sports equipment.
BODYFLEX
A set of exercises in which special attention is paid to breathing. Positively affects health. This type of fitness is recommended for women in the postpartum period, when intense and impact loads are contraindicated. Bodyflex is also a great way for older people to recover from injury. During the training, carefully listen to all the trainers’ recommendations, since the result directly depends on the correct execution of the breathing technique.
Yoga
Yoga has many different directions. Hatha yoga is most suitable for group exercises. If you have just started studying this direction and do not understand all the intricacies, then you should give preference to it. Yoga also varies in difficulty. They start studying the direction from the initial level, regardless of what success you have achieved in other sports.
Joint gymnastics
Group exercises for joints will be useful for women at any age. The training consists of a set of dynamic exercises that stimulate improved joint mobility.
Principles of nutrition
In addition to physical activity, proper nutrition plays a huge role in losing weight. By following simple nutritional rules, you can increase the speed and effectiveness of the result by 70%. An unbalanced diet, full of calories and sugar, will hide beautiful forms under a layer of fat.
Basic principles of proper nutrition for weight loss:
- We remove sweets and flour products from the diet;
- We consume complex carbohydrates in the first half of the day;
- Do not exclude fats, add 1 - 2 tablespoons of unrefined oil (olive, flaxseed, pumpkin, sesame);
- Fruits are allowed until 16.00;
- Proteins and vegetables are allowed for dinner;
- We consume a lot of water, up to 2 liters per day;
- We don’t overeat at night; dinner is 3–4 hours before bedtime.
Example of a daily diet
- Breakfast: oatmeal with dried fruits, tea or coffee;
- Snack: 20 g of nuts, apple or banana;
- Lunch: rice with steamed vegetables;
- Afternoon snack: low-fat cottage cheese, kefir;
- Dinner: baked chicken fillet, vegetable salad with olive oil.
This is only an approximate weight loss nutrition program for girls; at the link you will find several menu options.
The most effective exercises for burning fat
The more muscles and joints an exercise involves, the more effective it is for weight loss. Thus, the body spends more energy than when isolating one muscle. Exercises should be performed with free weight: barbells, dumbbells, kettlebells.
The more the body needs to maintain balance and overall tone, the more calories are burned. Such exercises can use additional equipment - fitball, medicine ball, bossa. All exercises should be performed as many times as possible, from 20 to 30 repetitions per set.
Basic and isolation exercises
- twisting at an angle;
- lunges with weights, wide deep steps with weights (can be made more difficult by connecting steps in a chain);
- extension, bending of legs;
- push ups;
- weighted arm raises;
- leg lift;
- hyperextension;
- barbell squats;
- push-ups on the legs or knees;
- squats, plie squats, on one leg;
- run;
- exercises on an exercise bike, ellipse;
- jumping using a skipping rope;
- swimming;
- lifting dumbbells;
- pull-ups;
- block thrust;
- barbell bench press;
- deadlift, Romanian;
- dumbbell press;
- hyperextension.
Circuit training for weight loss: outdoor sports ground
This is not the first time for those who don’t like to train outside. (Starting outdoor training in winter if you previously exercised exclusively indoors is not the best choice). Use the program compiled by Ilya Frank, an expert at the federal network of fitness clubs X-Fit. It is designed for a standard yard “sports town”, where there will certainly be a horizontal bar, parallel bars, a monkey bars and a bench for the press.
1. Jumping rope or Jumping Jack
A jump rope is a universal exercise machine that is easy to put in your pocket and go to training. Jumping Jack - jumping “feet apart - feet together” with arms spread to the sides. Don't forget that jumping can be dangerous for your spine and joints. Therefore, if you are overweight, replace them with running in place.
2. Push-ups
You can do push-ups from the ground, but if there is a low bar on the sports ground, use it. Amplitude is very important in this exercise: lower your chest as low as possible.
3. Jump Squats
You can jump forward or jump over a low bar. Squat with your body weight on your heels, keeping your back straight. Land on your toes, reducing impact.
4. Handlebar
A very difficult exercise. You must, while hanging by your hands, “walk” a series of bars that are parallel to the ground or at an angle. The exercise involves a large number of muscle groups. It also develops endurance and coordination.
5. Running in place with high knees
We actively work with our arms bent at the elbows.
6. Dips
Here we focus on the arm muscles. To do this, try to tilt your body forward and keep it vertical. Point your elbows back.
7. Ab crunches
Use a bench. Choose any exercise option that is convenient for you: lying on a bench with your feet up, down, bent, etc.
Perform each exercise for 45 seconds. The pace is above average. The pause between exercises is 15 seconds. The task at this time is not to recover, but to change the starting position and prepare for the next exercise. Rest between circles—2-3 minutes. Do 3-4 circles.
What workouts are best for girls losing weight?
Circuit training
We can say that for losing weight and increasing the tone of the whole body, circular training is most suitable for the female body. First, they involve all muscle groups in one session. Exercises are performed in a circle, moving from one to another without rest. Secondly, the increased heart rate necessary for fat burning is constantly maintained. After such training, the muscles have time to quickly recover. 1 – 2 days is enough for rest.
Fitness program
A variety of fitness areas in sports clubs makes it possible to choose any load and variety of workouts. For example, the most popular activity for women remains step aerobics. Such areas as: functional training, aerobics, fitball, of course, will help with weight loss, but you can still “sculpt” beautiful shapes in the gym.
A set of exercises for working out in the gym 3 times a week
1st day
- Press crunches;
- Leg extensions in the simulator;
- Thrust of the upper block to the chest;
- Leg bends in a lying position;
- Leg curls in the simulator;
- Pull the lower block to the chest;
- Standing barbell curls.
2nd day
- Side crunches;
- Bench press on an incline bench;
- "Butterfly";
- Deadlift;
- Bend one leg while standing;
- Press leg raises.
3rd day
- Press crunches;
- Bench push-ups;
- Extension of arms on the upper block;
- Lunges with weights;
- Sumo squats with dumbbells;
- Pushups;
- Leg extensions while sitting in a machine.
Fat burning complex
An effective fat-burning complex can include both strength training and cardio. It can also be called interval. The essence of the lesson is that after performing the exercise in the simulator or with free weight, without rest, cardio exercise begins (running, jumping in place and with a skipping rope). The complex is performed non-stop, which does not allow you to rest, maintaining a constant level of calorie burning.
Mon: Basic exercises for major muscle groups
- Leg press in the simulator - 5 x 8-10;
- Romanian barbell deadlift - 5 x 8-10;
- Pull-ups in a gravitron (or pull-down of the upper block) - 5 x 8-10;
- Seated dumbbell press - 4 x 10-12;
- Push-ups - 4 x 8-10;
- Plank - 4 x 40-60 sec.
Rest between sets – 2-5 minutes.
Tue: HIIT Cardio
- Running on a treadmill at a fast pace - 2 minutes;
- Plank - 1 minute;
- Burpee - 1 minute;
- Punches (on a punching bag or “imaginary opponent”) - 1 minute.
4 circles, exercises are performed without interruption. Rest between circles – 1-3 minutes.
Wed: Fat burning workout with light weights
- Walking lunges with dumbbells, -4 x 10-12 (each leg);
- Climbing onto the step platform - 4 x 10-12;
- Romanian deadlift on one leg with dumbbells or in a crossover - 4 x 10-12;
- Swings with a kettlebell - 4 x 10-12;
- Wide-grip lat pull-down to the chest - 4 x 10-12;
- Lying leg raises - 4 x 12-20.
Fitness Apps: Which Really Work?
Our regular contributor Lyudmila talks about which fitness apps for training, running and yoga helped her start her love affair with sports again. I have a special relationship with sports. Sometimes we have a romance lasting several years with languid evenings spent in group classes with equally dumbbell-loving comrades. And sometimes there is such a gap between us that I can’t imagine how just recently I could systematically motivate myself to perform sports feats three times a week.
At some point, the stars aligned, and a complex schedule with constant travel was added to the second type of relationship. This made purchasing a gym membership pointless.
At first, the solution was found in running, which required nothing more than sneakers and good music in the playlist. But later, I still started to miss working out and started studying different apps for exercising at home.
For the last six months I have regularly used two or three programs, but in the process of preparing this article I discovered so many interesting options that now I feel like I’m starting a long sports love affair again.
Johnson & Johnson Official 7 Minute Workout App
Platform: iOS, Android
Price: free
This is the first application that I added to my phone when remorse began to torment me with enviable regularity.
Ideal in its simplicity: 12 high-intensity strength and aerobic exercises, each exercise lasts 30 seconds, between them a break of 5 to 15 seconds, 7 minutes for the entire workout and the necessary equipment is a chair. A specially designed sequence of exercises allows you to perform them with minimal breaks and with an ideal load on different muscle groups.
Anyone who has attended an aerobics class at least once or walked past a gym will be able to do the entire complex with their eyes closed. For the rest, a step-by-step description with video instructions for each exercise is included. I usually do 2-3 approaches. The developer himself advises exercising 3 times a week for 20 minutes or 3 approaches.
iOS users can sync with the Apple Health app. After analyzing the data, 7 Minute workout will determine your fitness level and post a workout optimized specifically for you in the Smart Workouts section. For example, the workout proposed to me differed from the classic one in that it had longer breaks between exercises and because of this it stretched out to 10 instead of the original 7 minutes.
Pros:
- You can exercise anywhere without special sports equipment;
- the most useful exercises are “packed” into a minimum period of time;
- nice interface with a very user-friendly design and high-quality video instructions.
Minuses:
- The classic seven-minute workout can quickly get boring because the set of exercises and their variations do not change. That's why it's classic. In this case, a selection of 72 exercises arranged in 22 alternative programs will be useful to you. It is also possible to make your own program by selecting exercises from the proposed list;
- For beginners, the workout may seem very intense - you may need a little time to get into the rhythm and withstand the load;
- The app is only available in English.
Like it or not? Definitely like it. The app is great for when you're feeling guilty or short on time.
Nike+ Training Club (aka N+TC or NTC)
Platform: iOS, Android
Price: free
That is the case when you feel close to the sports Olympus, where you are instructed by real goddesses with perfect bodies. Isn't this the best motivation to spit out the chocolate you just bitten and polish your sneakers?
Nike Training Club is about a hundred different workouts developed by professional athletes and Nike coaches. Absolutely all content is free, which is especially impressive in an application of this level.
Simple design and intuitive navigation make it easy to choose an activity in one of 4 categories:
- Get Lean (cardio training for weight loss),
- Get Toned (light weight training to help tone muscles),
- Get Strong (strength training),
- Get Focused (a whole set of specialized workouts from 15 to 30 minutes, aimed at different muscle groups).
I enjoy just the process of choosing and searching by name. Hollywood Ab Blast, Butt Buster, Gotham Arts, Solar Power Yoga are just a few workouts from the whole list.
I recommend not ignoring beginner workouts, even if you exercise regularly. And don't be discouraged if you don't have dumbbells or a medicine ball at home, which sometimes appear on the list of necessary sports equipment. Try working out without them. Often the loads are very intense and effective even without additional weight. For those who still want to bother purchasing the minimum necessary sports equipment, Yana has already shared excellent recommendations.
In the application, you can choose one of the proposed four-week programs or create your own. For added efficiency, you can add runs by syncing with the Nike+ Running app.
Each workout is accompanied by detailed instructions with a text description, as well as high-quality photographs and videos. Voice instructions will help you navigate through the exercises and provide motivational encouragement.
NTC can also synchronize with the Apple Health App - all your workouts will be automatically taken into account and uploaded to the Workout section.
Pros:
- one of the best applications in terms of design quality and ease of use;
- completely Russified and adapted for Russian users;
- ability to synchronize with Apple Health App and Nike+ Running;
- photo and video instructions are beyond praise;
- the ability to personalize and adapt any workout and create your own training program;
- The application provides a point system of motivation, which will allow you to open access to additional sets of exercises.
Minuses:
- When using the application from your phone, videos are only available in standalone viewing mode. The training itself will be accompanied only by voice comments and a title photo. Therefore, the choice is yours: either watch all the videos before the lesson, or do it in the process before each next exercise, which, of course, is not entirely convenient. Apple TV owners will have a little better luck, as they can connect the app to their TV and study along with video instructions on the screen.
Like it or not? Love at first click. A balanced supplement designed specifically for women. Motivates beauty and offers unique workouts.
Workout Trainer
Platform: iOS, Android
Price: basic version - free, PRO - $2.99 per month, PRO+ - $6.99 per month
Another app that will rock your workout routine is Workout Trainer. In it you can find more than a thousand workouts for every taste. This is both a plus and a minus at the same time. Such diversity makes the search process very difficult. Filters make the task a little easier: you can select workouts that differ in time, intensity level, and the need for sports equipment.
You can commit to a program for several weeks (at a separate cost or by subscribing to the premium versions PRO and PRO+) or program a goal (for example, 3 workouts per week) and add it to your calendar.
Each exercise is accompanied by detailed voice instructions and a voice timer. There is also an option for the Russian language. To “turn on” the Russian-speaking trainer Sofia, you will have to download the workout in Offline mode and independently rewrite the names of the exercises into Russian. After all the manipulations, Sofia will begin to monotonously announce the names and count down the time, but detailed voice instructions will still be available only in the English version. I prefer not to start such “dances with tambourines”, but to practice with original accompaniment in English.
Another embarrassing point is the photographs, which, in my opinion, are not always clear, and sometimes are completely absent, so you have to use common sense. Video instructions are mainly available only for the PRO and PRO+ versions.
The advantage over Nike Training Club is that videos and photos accompany each exercise directly at the moment of its implementation. The disadvantage is that the videos and photos will feature completely earthly people in completely earthly pants and T-shirts.
Pros:
- access to a huge number of training sessions;
- detailed voice instructions;
- the ability to customize existing workouts to suit your needs: change the number of approaches, the time allocated to complete an approach, add or remove exercises.
Minus:
- Finding the workout you need may take some time;
- photos and videos are not made as high quality as in other applications;
- Often the set of exercises is very standard. For example, in the same Nike Training Club the classes are much more interesting.
Like it or not? I have mixed opinions. The app itself looks a bit disorganized and boring. But it’s worth a try if only for the access to such a huge amount of training.
Sworkit
Platform: iOS, Android
Price: Sworkit Lite - free, Sworkit PRO - $3.99
The principle and approach is very similar to the seven-minute workout: high-intensity exercises that require no special equipment, lasting 30 seconds with five-second breaks in between.
The main difference is that all exercises are conveniently grouped into 4 main categories: Cardio, Strength, Yoga and Stretching. In each category there are 4 types of workouts, for which you can choose a time from 5 to 60 minutes. The developers themselves recommend exercising every day for 5 minutes (ideally 20), and if that doesn’t work, then at least doing five minutes of stretching to get used to daily physical activity. Apparently, to make it easier for users to follow this advice, the central place on the main page is given to a five-minute workout.
In addition to four categories, the application has access to a dozen custom programs. Among the most popular are “Exercise for the office”, “Set of exercises for pregnant women”, “Training for golfers”, “Training for snowboarders and skiers”.
As a result, you can start any activity in 3 taps by selecting a category, type of workout and desired time. Unfortunately, more comprehensive settings for intervals, transitions and pauses are only available in the Sworkit PRO version, which makes Sworkit Lite less versatile than its competitors.
If you wish, you can create your own workouts by choosing any of the 171 proposed exercises in the catalog. In the Lite version you will be able to save only one “team” workout, whereas in the PRO version the number is unlimited.
Separately, I would like to note the excellent videos and voice instructions, which have no complaints and are perfectly planned down to the second.
It is possible to synchronize with the Apple Health App and the MyFitnessPal application.
Pros:
- no special sports equipment or organized place is required for classes;
- the application is perfectly Russified and equipped with excellent video instructions;
- very convenient navigation;
- there are interesting sets of workouts;
- Great choice of exercises for warming up or stretching.
Minuses:
- many features, including full access to statistics and training settings, are only available in the PRO version;
- before training there is no way to look at the list and order of exercises in advance (but there is always an element of surprise).
Like it or not? The application is not very flexible, but overall I like it. I especially like to use it for stretching and am interested in trying different targeted workouts.
Zombies, Run!
Platform: iOS, Android
Price: free – basic version, PRO – $3.98 per month
If the mere thought of an upcoming run makes you yawn, or there is no suitable marathon on the horizon, then Zombies, run! definitely for you. There will be no more problems with finding motivation, because the goal of “Saving the world”, even if it is a computer one, is better than its complete absence.
Many call this application the most popular mobile fitness game - thousands of fans, several successful relaunches and a twisting plot invented by an English writer.
It must be said that this is not an ordinary running program, but an entire audio adventure built around the story of a city captured by an army of zombies. All you have to do is run, run, run, run in and run across.
The program has several seasons, each of which has 20-40 missions of 40 minutes and a number of individual training sessions, designed for 5, 10 or 21 km. The whole story unfolds through radio communication, through which different characters communicate with you.
The very first mission begins with a spectacular helicopter explosion. Moreover, you have just been offered to make yourself comfortable, and immediately the following thing happens - everything explodes and you are flying by parachute into the center of an abandoned city, where zombies are clustered here and there. It must be said that although all this is achieved only with the help of sound effects, it turns out very believable. I shuddered a couple of times while running.
During the training, every kilometer and a half they “contact” you and provide you with useful and not so useful information, entertain you with gossip about the former residents of abandoned houses and frighteningly remind you that the zombies have not noticed you yet, but they might at any moment. So run and don't look back. And how can you not run when after another couple of kilometers it turns out that zombies are on your tail and you need to immediately speed up.
According to the plot, if the zombies do catch up with you, then you will have to part with one of the artifacts that you collect during each run. For example, I have already collected an impressive collection of axes, first aid kits, water bottles and mobile phones. And if most of it is not particularly interesting to me, then I wouldn’t mind picking up a new mobile phone during each run. Already at home, you can exchange these artifacts for various quirks to arrange your strategic base, a map and detailed description of which are available right there in the application.
I tried several 40 minute missions and one 10 km. In my opinion, the ten-kilometer program went too far with the “scandals, intrigues, investigations” style. There was a lot of talking and little surprise. Shorter missions look more dynamic and interesting.
The app works well with the built-in music player, with the music streaming service Spotify, which I usually use, or Pandora. The sound is delicately muffled with each new “radio message”. Overlaps can happen if you are using some other running program (in my case, Runkeeper), and its voice comments coincide in time with a message from Zombies, Run!. In this case, the sound will disappear in three applications at once (music, running and Zombies, run!). You can correct the situation by pausing and restarting Zombies, run! In this case, each “radio message” can be listened to again.
Pros:
- interesting stories, cool sound effects and performances;
- information about each mission and the entire story can be found on the Internet if any questions arise;
- Works well with any music editor as long as no other running apps are used.
Minuses:
- the application is in English only;
- statistics are available only in the PRO version;
- in the free version you can listen to only the first 4 missions at any time. The rest will be available once a week as the season progresses.
Like it or not? Without a doubt, Zombies, Run! will brighten up any evening jog in a deserted park.
Yoga Studio
Platform: iOS only
Price: $3.99
Immediately after the first lesson, a terrible thing happened - I realized that I would die if I didn’t recommend this application to everyone, everyone, everyone right now. I was literally bursting with delight.
Everything about Yoga Studio is great: the music, the video, the instructor, the voice of the instructor, and even the fact that I finally found a use for the Apple TV, which was a birthday present a hundred years ago and was shamelessly gathering dust on the shelf. Actually, through it I connected the application to the TV and hardly looked at the phone screen, enjoying the voice instructions and relaxing music.
With yoga, I have about the same situation as with sports - either all or nothing. There's been nothing at all lately. That's why I was very happy when I got this pocket yoga instructor, paying for it like I would for a cup of cappuccino.
In fact, I still remember when, after completing an amazing yoga class with a relaxing shavasana, a melancholy feeling of hopelessness came over me just from the mere thought of the upcoming journey home through the snow, traffic jams or crowds on the subway. It happened in Moscow several years ago. In Asia, much the same thing happened, only instead of snow there was stifling heat. It was always demotivating.
Now I’m extremely happy with access to classes 24 hours a day at any time of the year, anywhere, and what makes me especially positive is the ability to come out of a meditative coma right at home!
I always feel like a beginner when it comes to yoga. And Yoga Studio is perfect for people like me - people who have already tried several classes with a real instructor and know some basic principles of practice. But more advanced yoga fans will also be interested. The app is loaded with a whole collection of 65 ready-made classes designed for different levels of training and different types of practice, including stretching, balance, strength, there is a yoga routine for back muscles and even yoga for runners.
At the same time, you can create an unlimited number of personal training sessions by choosing from 280 proposed poses and blocks. To be sure that your own training is a real practice, and not a collection of random poses, I recommend using the Link function, which will automatically add linking poses to your list, making the whole complex more harmonious. The application itself will process the program you created and combine it into one continuous video. All workouts can be downloaded to your phone and used even in the absence of the Internet.
And on the application’s website it is written in a separate line that Yoga Studio adheres to a loyal policy regarding kittens present during classes. I love people with a great sense of humor.
Pros:
In my opinion, my entire text above already looks like cotton candy and one big and multi-letter plus. But seriously, then:
- beautiful clean interface with great videos and voice instructions;
- an interesting set of ready-made practices and the ability to create your own classes;
- 4 pre-installed music themes and the ability to add your own playlist.
Minuses:
- the application is only available in English;
- There is a version only for the iOS platform.
Like it or not? Most likely, while you are reading this post, I am already doing the Sun Salutation practice. Namaste.
FitStar
Platform: iOS
Price: Basic version – free, Premium – $7.99 per month
This app positions itself as an accessible version of a personal trainer who is ready at any moment to make you vigorously do push-ups, do lunges and do planks. The personal trainer is former National League of American Football star Tony Gonzalez.
The application has 4 types of programs: Get Lean (designed specifically for weight loss), Get Strong (strength training), Daily Dose (short workouts of 10-15 minutes), Get Moving (basic workouts for everyone who wants to improve their fitness) and Freestyle Sessions (a series of a wide variety of workouts for all occasions - from 10-minute exercises for the abs to exercises for runners).
It should be noted right away that in the free version only 2 workouts per week are available under the Get moving program and part of the Freestyle sessions. For unlimited access to all other classes, you'll have to pay $7.99 per month or $39.99 per year.
The cool thing about this app is that it will adjust to your individual results and goals. At the very beginning, you will be asked to answer a series of standard questions and take a 7-minute test. After each exercise, you will need to note the number of repetitions performed and rate the load from “Very easy” to “Just right” and “Hard”. Based on the test results and your comments, the application will develop a comprehensive program specifically for you.
The application is painfully reminiscent of workouts from the nineties - a dark gym, dynamic music, comments from Tony himself with very correct motivation in the American style. I even became nostalgic for the good old days, when my fitness experience fit into an incredibly worn-out VHS tape of Cindy Crawford.
But it’s more about the atmosphere and sensations, and it’s hard to find fault with the implementation and quality of the content. Very cool videos with detailed instructions before and during training, valuable tips and reminders during exercise - all this enhances the effect of presence and it seems that this Tony is training you for real.
It is possible to synchronize with an impressive list of other applications - UP by Jawbone, MyFitnessPal, Nike+, Twitter, Fitbit, Facebook, Apple Health.
Pros:
- no need for sports equipment;
- an individual approach to the selection of programs taking into account personal results and progress;
- excellent presentation of material, implemented using high quality video.
Minuses:
- the application is only available in English;
- limited access in the free version.
Like it or not? I think Tony can be given a chance. The application will interestingly diversify your usual sports routine.
And in conclusion, I would like to add a few banal tips.
- Don't neglect sports shoes for indoor activities: your feet and knee joints need extra cushioning during jumps and lunges.
- Giving up buns for a week works wonders. An increase in sports activity sometimes gives rise to the false hope that now, instead of porridge, you can eat croissants with chocolate in the morning. It's still better to have porridge.
- Drink plenty of water. If you don’t know how, Masha made a wonderful post about how they drink water in the world of high technology.
- Choose a sport and app that makes you happy. This is the best motivator.
NB: I am not an athlete, but a simple amateur. I like to keep myself in shape, and I exercise for fun, not for serious sporting achievements. All my recommendations are what I personally liked, and I hope something can be useful to you too. If you love some app - and we haven't written about it - tell us.
Lyudmila has been living in Singapore for the last three years, and for almost as long she has been actively traveling for work to Myanmar, where she is developing real estate projects. She loves Asia and considers herself lucky to live in two very contrasting and vibrant countries in this region, and whenever possible she tries to travel, discover new places and meet different people. The tropical climate forced her to reconsider her habits and lifestyle: she began to run a lot, lead an active lifestyle and take more care of herself. Lyudmila believes that beauty will save the world, and hopes that her guide to beauty places in Singapore will save, if not the world, then at least some beauty maniacs.
How to create a weight loss program correctly
Let's take circuit training as an example for weight loss. First of all, it is necessary to create a set of exercises, starting with large muscles, starting with the legs, ending with smaller ones - the muscles of the arms and abs. One exercise per muscle group is enough. If you are working on the hamstrings, be sure to include the antagonist muscle, the opposite muscle - the quadriceps. And also, when working on your back, include your chest in your work. Train your lower back and abs in one workout. By constructing the lesson in this way, the muscles will develop evenly, maintaining balance in the muscle corset. Because with a strong lower back, but weak abs, the correct position of the spine is disrupted. The lower back bends, and the stomach seems to fall forward, since the abdominal muscles are not toned. Features of cardio for girls
For the female body, as well as for the male body, it is important to reduce adipose tissue, not muscle, because the loss of muscle protein due to improper cardio will not make the body beautiful. The fat will remain in place. To burn only fatty tissue, you need to maintain a heart rate zone of 120 – 160 beats per minute. The duration of cardio training does not exceed one hour. Universal program for weight loss in the gym
Everyone’s body is completely different and this must be taken into account when choosing a complex. If there are no injuries or any disorders of the musculoskeletal system, you can safely start training. Initially, the muscles should become toned and the correct technique should be worked out. Exercise equipment
Warm-up
Warming up is an essential part of strength training. It eliminates the possibility of injuring muscles and ligaments. Warm muscles are the basis for an effective workout. It can last from 10 to 15 minutes, this time will be quite enough. To warm up, you can do a brisk walk on an incline on a treadmill, a light jog, or choose any cardio machine.
group fitness classes for weight loss
Once upon a time, many years ago, I was a slim)) athletic, dancing girl).
But something began to happen in my life... I was involved in fitness, had an education as a physical education teacher, did an excellent job, led dance groups for schoolchildren and fitness groups for adults from the age of 18..
Next was abroad, group performances, contract work, etc.. It was there that I was inspired by the idea that I needed to get a second degree in the field of tourism, and most importantly, continue to study the functional capabilities of the human body.. Experiencedly)).
I drew up sets of physical exercises, plans for aerobics classes, scheduled them for almost a year... led groups.
At the same time, I studied and compiled a diet for various physical activities, used textbooks, magazines, books, attended master classes and seminars... there was no Internet then... maybe it was somewhere, but not with me). And naturally, I started from myself...because How can I promote one thing to people... and I myself eat dumplings, wash it down with beer and feel great! This didn’t really affect my figure at 20-22 years old, considering that I always went in for sports. ))
So, I started losing weight...to the ideal...I ate almost whatever I wanted, but proper exercise did its job, I achieved an ideal figure...i.e. there was nothing where it wasn’t needed, and everything was right where it was needed.
I became more and more immersed in this matter, because... in order to maintain a figure at a certain level, many hours of exercise and calorie counting were necessary...at the same time, I danced and did fitness. Let's move on..
Then I am fascinated by various theories and ideas: vegetarianism, raw food diet, etc.. I read, study, choose... as if testing my body... can I? , fruits, nuts, dried fruits... I measure myself every day in all places... I melt before my eyes.. People don’t recognize me, what are you doing? What are you doing, where do you get so much strength? I’m happy to death.. another contract abroad ends, I come home and my mother has a bad heart... she sees me and doesn’t recognize me..
I explain to her, what are you talking about, mom, this is so cool... I get involved in everything... I have powerful willpower... I’m not dependent on food... then I also eat porridge with vegetables... there’s no meat anymore.
And then it began..mom sounded the alarm..I’m destroying myself..harassing myself..six months have passed, and by the way, by that time I was already heavily into apples..beets..I had even given up nuts..and cereals. Moreover, I entered the system .. mutual responsibility .. I see myself as normal .. not skinny like those around me .. but in order to maintain myself, I must continue in the same spirit .. I feel bad when I see food .. I go out to other rooms , because if I don’t go out, I start telling everyone that it’s harmful, it’s poison, you can’t eat it... I persuade my mother not to eat it either)..
I drink water for breakfast, eat beets for lunch, apples for dinner... that’s it...at the same time, intense physical activity continues, because in the city I taught classes in two fitness clubs. (I didn’t drink tea or coffee - it’s harmful, there’s caffeine, only natural fruits or water))).
I’m waiting for a work visa. I’m studying at the second institute.. I lead groups.. I took sessions on visits... rehearsals in the group.. we’re leaving. And then our group breaks up, the girls get married, they were older than me, I didn’t want to cling to someone else, firstly, you’re not in the system)), and secondly, I no longer had the strength... I didn’t even have the strength to work, girls...
I come home..summer...fitness is out of the question, I have no strength..but I stubbornly don’t eat, and I work out...I count calories, in short, I’m in hell...I’m not happy with myself..I can’t see people..look at men sickening .. (and as luck would have it, they stare, get to know each other .. I growl at them) ... by the way, at a time when I was thin and angry, like a snake, fighting them off with slippers - I had the largest number of acquaintances .. that’s a peasant’s nature )) him at the door, he at the window, and there was no physical contact - they were disgusting to me... I have my own idea... and here they are))).
no physical attraction, the body is exhausted...zero.
I had already heard about anorexia then, but I didn’t apply it to myself, because... I thought that I was leading a rational lifestyle.. I took everything into account.. yeah, bullshit.. that was IT... the nervous system is no good.
Thank God, by that time I had received a diploma, found a job in my profession and that same summer got a job at a travel agency, immediately went uphill at work... and came off like a needle... there is no other way to say it... I got off the system painfully... I mourned every piece I ate .. every millimeter of weight gain was filled with burning tears... I even started smoking !!!!!!!! - this is with my SUPER idea about a healthy lifestyle!!!!!!!! but gradually the obsession subsided.. it was a hot season in tourism.. I had to think ABOUT OTHERS, not about myself... A new team, again... I told them, I showed them photos, they have fifty-kopeck eyes - is that YOU?.. in short, I tried to go out slowly, but seeing how the weight was rushing towards me with terrible speed ..BROKE OUT..ate everything in a row..it was hard to come out because... I gained TOO much from my weight BEFORE losing weight.. Although, please note, I lost weight WISELY.. But it’s hard for me to stop there, As it turned out.. the best is the enemy of the good..
Why did I piss, and today I walked with a stroller and Bogdan to my mother (15 hours) of intensive walking... to another area... I remembered the old time, how I could walk or run for hours... and my spine didn’t hurt.. In general, I’m glad that I got out of it out of all of this there was practically no loss...Mom also cried today...about this...she started telling me details of that time...it turned out I DON’T REMEMBER. Maybe it came from my memory, idk) The main thing is that I lost several of the best, young years of my life ..but I gained experience)).Now, when I see completely normal girls losing weight, they begin to abuse themselves - I am constantly drawn to intervene and warn about the danger, although television is now fruitfully doing this.
Well, the dizzying romance + career growth finally brought me to my senses) in general, 2005 should be engraved somewhere - my year was... as they say, one guy drove me into this century, and another kicked me out of it)).. this is a joke))) )) although it is clear that we create our own destiny.
and now there will be slides))
I don’t have a scanner at home, I just re-photographed it as best I could... but the overall picture, I hope, will be clear).
BEFORE LOSSING WEIGHT
LOST WEIGHT))))))
AFTER))
AND MY CONDITION IS ALREADY NORMAL) IN A YEAR
