Healthy weight loss is a fairly long process, the goal of which is not only to fight extra pounds, but also to tone muscles and skin.
A set of measures helps to achieve this goal: diet correction (reducing the amount of carbohydrates, increasing the protein and fiber content), regular training (there are various fitness areas aimed at burning fat), massage and hydrotherapy (necessary for the prevention of stretch marks, sagging - undesirable consequences of the fight against overweight).
Modern sports clubs offer many training options. Some types of exercise help to make the body elastic, tighten and build muscles, while the goal of others is to actively burn fat. Read on to learn about the most effective types of fitness for weight loss.
How to exercise correctly
To lose weight, exercise in exercise equipment is perfect. The principles are of interest to girls and men. Just training is not enough, you will have to adjust your diet, keep a diary of your exercises, and observe the calorie content of the food you eat. When visiting the gym, prepare to work out all the muscles, and not individual parts - an integrated approach will give quick results and help you lose weight. You can consolidate the achieved effect with intense training.
How to lose weight in the gym: optimally train three times a week, doing strength exercises and cardio exercises. Running alone won't do it; your muscles won't be toned, so training with your own weight or dumbbells is important. To lose weight in the gym, it is best to work out for an hour and a half. The class begins with a warm-up to develop joints, then strength training lasts an hour, cardio lasts half an hour.
Is it possible for a girl to lose weight in the gym?
Trainers say that losing weight in the gym is possible with the right approach and no contraindications from doctors. To lose 4 kg in a month, a girl must visit a fitness club three times a week and do moderate-intensity workouts. To maintain the effect, you need to switch to a low-calorie protein diet, eat small meals, limiting harmful foods. This way you can lose weight quickly and maintain the results.
How to work out in the gym without a trainer
In order for weight loss exercises to be effective, you will still have to undergo training with a trainer first. He will teach you how to perform the exercises correctly, correct mistakes, and set the optimal load according to your individual characteristics. After a month of such training, you can do it yourself. Here are some rules for them:
- When doing strength training, work your legs, back and chest - the largest muscles, the work of which expends the most energy;
- do 3-4 sets and 15-20 repetitions;
- Rest no longer than a minute between repetitions to maintain a high intensity workout;
- take light weights, gradually increasing them, the maximum weight depends on the athlete’s capabilities.
What is fitness?
The word “fitness” is a way of life that allows you to maintain, improve health and balance your emotional state. It is derived from the English verb “to fit”, which means to conform or be in shape. Besides this, the word “fitness” has several other meanings.
In its broadest sense, this term refers to the general physical fitness of a person.
In biology, the word “fitness” means the individual characteristics of any individual, which are expressed in how successfully it passes on its genetic information to its descendants.
Among the fair sex, the term “fitness” is used in a narrower sense – it is a health program that allows you to change the parameters of your body and maintain yourself in the desired shape.
Fitness is the ideal solution for losing weight!
In addition, fitness is also an effective program for losing weight. Modern women strive to find at least a few hours a week to visit a fitness club. Fitness exercises are needed not only to lose weight, but also to ensure that the body remains slim and fit for many years. Fitness classes are effective for losing weight due to the following factors:
- Exercising helps burn fat cells. The more intense the exercise, the more fat the body gets rid of. An important feature of fitness exercises for weight loss is that the burning of fat cells continues for several hours after the end of the workout;
- By doing fitness to lose weight at home or in a fitness club, you burn glucose in the blood. After approximately 20-30 minutes of intense physical activity, carbohydrate reserves are depleted and active burning of subcutaneous fat begins;
- During fitness classes for weight loss, the body's metabolism accelerates, the functioning of the liver, lungs, stomach and other internal organs improves. Active and healthy activity of all organs helps to quickly get rid of extra pounds.
Types of fitness
There are many types of fitness for weight loss - jogging, race walking, gymnastic exercises, cycling and much more.
The most effective fitness routine for weight loss is the one that burns the most calories during exercise. It is also important that you enjoy this type of physical activity and enjoy doing exercises in the fitness room.
Fitness for quick weight loss is based on intense and active physical activity. Cycling, aerobics, running - these types of fitness allow you to lose up to five hundred kcal per hour.
Where to start losing weight in the gym
According to the advice of trainers, training on exercise machines for beginners should be carried out with a gradual increase in load. Choose a weight that suits your strength, and perform exercises weekly to strengthen your muscles. Then go to the gym twice and three times a week, increase the weight. In order for your metabolism to work at a high level and help you lose weight, do not forget about correcting your diet - the number of calories incoming should be less than those burned.
How to quickly lose weight in the gym for beginners: maintain high intensity training approaches, do them until you are completely tired, and allow the muscles to recover. You will have to follow a regime outside the fitness club: walk more, don’t eat junk food, monitor the calorie content of your food and water balance. Give up bad habits, follow an exercise plan and get quick weight loss results.
To the girl
Gym training for girls involves a combination of strength and cardio exercises with an emphasis on fatty areas - buttocks and thighs. Unlike men, the weaker sex works with lighter weights on equipment and performs fewer repetitions and approaches. An integrated approach will give a clear relief, a beautiful figure and allow you to lose weight. To do this, pay attention to all muscle groups during class.
How to lose weight as a woman in the gym: start with a warm-up, do strength training and finish with cardio. You need to work the whole body at once, moving from the abs, buttocks and legs to the arms and shoulders. When doing the exercises correctly, girls do not “swing” and do not become masculine. At the same time, to lose weight, you need to follow proper nutrition - eat often, but in small portions, pay attention to proteins and give up fast food.
To a man
Classes in the gym for weight loss for men are aimed at pumping up the back muscles, biceps and triceps, plus the abs. Compared to women's exercises, which include working out the whole body at once, it is better for the stronger sex to choose a split direction, where a couple of muscle groups are trained in one lesson. This way the effect is achieved faster, attention is paid to each muscle. This type of approach requires responsibility - you cannot skip training, otherwise the result will be lost.
How to lose weight for a man in the gym: start with a warm-up, finish with cardio equipment. The main training time is devoted to pumping up the muscles - one day involves loading the chest and biceps, the second on the legs and back, the third on the back and triceps, the fourth on the deltoids and shoulders.
If your abs are the problem, you should start there. Strength training lasts 45 minutes, exercises are done 10-12 times in 3-4 approaches. Be systematic, gradually increase the weight you lift - this way you will be able to lose weight faster.
A set of exercises for weight loss
The weight loss program, consisting of the following blocks, has proven itself to be excellent:
- warm-up;
- load and pumping of muscles;
- fat burning.
How to lose weight in the gym: pay attention to cardio training combined with strength training. During training, ensure that each muscle is worked, breathe correctly (exhale when you tense, inhale while relaxing) and do not allow your body to dehydrate. It is important to structure classes in such a way as to work problem muscles - special attention is paid to them.
To lose weight quickly, repeat the sets many times, without using weights or resistance. A full-fledged session can be called if the athlete’s pulse is at around 130-160 beats per minute for cardio and 170 for strength training.
Warm-up
Without a set of special actions to warm up the body, it is impossible to imagine a single workout in the gym. This warm-up program develops muscles and joints, tones the body, and increases the heart rate. The purpose of it is to prevent injuries to muscle groups, increase the intensity of training and speed up metabolism. There are complex exercises for warming up before training that are suitable for all athletes:
- rotation of the limbs, development of joints;
- easy running;
- jumping rope;
- for strength training, the warm-up is an imitation of the athlete's movements, but with minimal weight.
In addition to warming up before the main activity, it is recommended to do a cool-down or stretching after it. This includes relaxing actions for 5-10 minutes, which allow the body to calm down, remove lactic acid from the muscles, reduce the heart rate and body temperature, and normalize blood flow. Common cool-down actions include slow running followed by walking, muscle stretching, and stretching.
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Cardio exercises
Cardio exercises for weight loss in the gym bring visible results. They help correct body shape, give vitality, strengthen the heart muscle and blood vessels. Cardio relieves chronic fatigue and is a kind of “marathon” that works well on all muscle groups of the body. Exercise machines used in this direction include a treadmill, elliptical, exercise bike and stepper.
How to Lose Weight at the Gym While Using Cardio: Keep your heart rate between 60-80% of your maximum (counts as 220 minus your age). Perform exercises with a gradual increase in load and back again, monitor the functioning of the joints so as not to harm them. On a treadmill, walk first, then run. On the stepper, train your arms, legs and buttocks, adjusting the load yourself, and on the exercise bike, gradually increase the “mileage”, maintaining your posture and watching your knees while doing the exercise.
Strength exercises
After cardio, it is recommended to do strength training for weight loss in the gym. The goal is to restore body muscles, using your own weight or dumbbells, barbells and kettlebells as resistance. Training increases the amount of muscle tissue, which gradually replaces fat - body volumes are adjusted, the metabolic rate rises, calories are burned more intensely, and it is possible to lose weight faster.
Strength training includes working with weights - lifting barbells, deadlifts, biceps and triceps presses. In addition, popular exercises include push-ups, sit-ups and pull-ups, which work all the major muscles. This can be done from the floor, using a wall bars or a special bench for working on your abs.
Stretching and flexibility exercises
To improve muscle elasticity and work out joints, stretching exercises for weight loss are used in the gym. They expand the range of muscle movement and increase the level of stretching. Exercises include elements of yoga, dance, Pilates. Conducted at a slow pace, you can use them as a cool-down, stretching or warm-up, and at a fast pace, stretching exercises will be an excellent stimulator of the heart and blood vessels, and will provide an opportunity to lose weight.
Gym workout plan for women
To lose weight and improve your figure, proper training in the gym will be useful. It refers to an aerobic activity that significantly increases your heart rate and burns fat stores, but not useful glycogen from the muscles. Such training processes in the gym increase endurance and performance of the body, and restore the nervous system after mental stress.
For quick results, it is recommended to follow a diet, eat an hour before classes and two hours after. How to effectively lose weight in the gym: start with a warm-up, begin strength and fat-burning training, ending with cardio. If you are not overweight, you can get by with cardio alone - strength training burns fewer calories. It is better to exercise in the morning for at least half an hour at an intense pace while tracking your heart rate.
Fat burning
People aiming for quick results will benefit from a fat-burning workout in the gym for girls, consisting of three days according to the schedule:
- Exercise bike, incline and reverse crunches, treadmill, barbell squats, lunges, leg press, dumbbell squats, running, seated press, arm raises, running.
- Exercise bike, leg raises, hyperextension, running, pull-down to the chest, barbells to the waist at an angle, running, pull-down, lower pulley, running, curling your arms, running.
- Exercise bike, dumbbell bench press, weighted fly, run, bench press, butterfly, run, arm extension, down press, run, barbell press, arm raise, run.
For problem areas
Girls will benefit from exercises for losing weight in problem areas, which can be performed in the gym. They are aimed at correcting the hips, buttocks and waist, using your own body weight as a load:
- pumping the press - lifting the body from a lying position to the feet;
- plank – an elongated straight line from head to feet, stand with emphasis on your elbows and toes;
- raising the hips from a position on all fours;
- hyperextension;
- lifting the legs from a lying position on the stomach;
- deadlift with a barbell;
- squats with weights on the shoulders or in the hands;
- lunges with weights;
- twisting on the floor.
Circuit training
A quick correction of problem areas and general strengthening of the muscle groups of the body will be circuit training in the gym for girls. It is characterized by energetic movements repeated in a circle several times. The break between approaches will be a minute. The training plan in the gym is conducted according to the principle:
- Cardio warm-up;
- squats with jumps;
- sitting leg raises;
- lifting legs from the plank;
- jumping on a platform;
- pull-ups;
- downward thrust;
- inclined traction;
- raising your arms from a sitting position;
- lateral crunches on the ball;
- stretching for cool down.
What is it and what types of training are considered the most effective?
Fitness classes for weight loss can be very diverse. There are a lot of training methods, but not all of them are considered effective. The main areas that bring practical results include:
- aerobics, that is, a complex of cardio exercises. Can be expressed in regular running, jumping rope, cycling, fitness, or performing a variety of other high-repetition exercises and loads;
- a combination of strength and aerobic exercise, it is advisable not to do them together;
- group classes. Most often aerobic in nature;
- circuit training. You can perform a moderate load of movement, but at a fast pace, which ultimately stimulates the metabolism and consumes a lot of calories.
At different stages of training, different techniques can be used. For example, at the very beginning, simple exercise will be effective to achieve progress. Further, the load will need to be more complicated.
Be sure to check out:
Fitness for the abs at home and in the gym Fitness for beginners: competent workouts for a toned figure and healthy body Fitness at home: a sporty and toned figure Nutrition during fitness for a slim and athletic figure
