Barbell: weight loss with a set of exercises, squats and workouts, a special program for women and men

Experts have long been convincing those who want to lose weight that they should do exercises with a barbell rather than running. Indeed, a well-designed set of exercises with this equipment helps not only to lose weight, but also to make your figure slim and toned. For overweight people who have 20 - 30 or more kilograms of excess weight, exercises with a barbell will be much more useful and effective than running.

Benefits of barbell exercises for weight loss

Both women and men can do the barbell; you just need to choose the right set to achieve your goal. There are several advantages of this method of getting rid of extra pounds:

Barbell exercises are a slow but effective method of losing weight. While performing them, a person begins to breathe actively, his lungs absorb a lot of air, and blood circulation accelerates. All tissues are saturated with oxygen, which leads to the burning of calories. The same effect can be achieved by running, but it is difficult and, for some people, dangerous.
With regular exercise, muscle mass increases. In terms of weight loss, this is very useful because the muscles themselves burn calories. Even if a person is at rest, independent weight loss occurs. As a person gains muscle mass, he or she will need more calories for an active lifestyle, eliminating the need to adhere to strict diets, limit food intake, and give up favorite foods.

Group exercises with barbells

Ligaments, joints, tendons work in comfortable conditions. Any exercises are performed calmly, without jerking, there is no need to “tear” the muscles. After just 15 minutes of intense exercise, a person becomes tired, feels tension in the muscles, and sweats increase. To achieve the same effect, you need to perform at least 100 abdominal exercises and run on a treadmill for at least 40 minutes at high speed.
Just 2 - 3 exercises make all the muscles of the body work. This means that you don’t need to devote separate time to your abs, buttocks, and waist. By performing a set of exercises, you can lose weight in all parts of the body at once.

And one more advantage of such weight loss is that if you perform the exercises correctly and follow the trainer’s recommendations, you will not need to fight loose, sagging skin. And this moment confuses many, forcing them not only to carry out expensive and complex cosmetic procedures, but also to turn to plastic surgeons - “extra” skin inevitably appears when losing weight.

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Strength training for weight loss for men

Weight loss programs for different sexes differ significantly, which is explained by the physiological characteristics of the body structure.
The male body stores fat more slowly than the female body and burns calories much faster. In addition, representatives of the stronger sex have much more digestive enzymes, and accordingly, fat burning is much easier for men. A standardized weight loss program for men through strength training will be structured as follows:

Day 1:

Leg raises hanging on the bar 3-4 sets of 12 times;
Bench press 4 sets of 12 times;
Dips on parallel bars 3-4 sets of 12 times;
Barbell rows to the chin 3-4 sets of 12 times;
Horizontal block rows to the chest 3-4 sets of 12 times;
Exercise “Hammer” 3-4 sets of 12 times;
Extension of arms on the upper block in a standing position 3-4 sets of 12 times.

Day 2:

Crunches with body raises on an incline bench 3-4 sets of 12 times;
Deadlift 4 sets of 7-8 reps;
T-bar row 3-4 sets of 12 reps;
Swing dumbbells to the sides 3-4 sets of 12 times;
Butterfly exercise 3-4 sets of 12 times;
Lifting the barbell for biceps while standing 3-4 sets of 12 times;
French press 3-4 sets of 12 reps.

Day 3:

Ab crunches 3-4 sets of 12 times
Squats with a barbell 4 sets of 7-8 times;
Lunges 3-4 sets of 12 times;
Reduction of arms in a crossover 3-4 sets of 12 times;
Seated dumbbell press 3-4 sets of 12 times;
Bending arms with handles using upper crossover blocks 3-4 sets of 12 times;
Close grip bench press 3-4 sets of 12 reps.

You can warm up by walking or low-intensity cardio. Don't forget to cool down at the end of your workout.

A set of exercises for women

If a woman has to lose weight, then she should perform only a certain set of exercises with a barbell. This will help make her figure harmonious, without “bulging” muscles, toned and slender. What is included in this complex:

Deadlift . This exercise uses the leg muscles to the maximum. You need to do a half squat with your legs spread wide apart, your pelvis should be pushed back so that your knees are in line with your toes. In this position, the barbell is taken, arms extended in front of you. Slowly raise your pelvis, straighten your back, then return to the starting position at the same pace.

The advantage of this exercise is that you can “take” light weight, the back muscles are safe, since there is practically no load on them.

Squats . This is generally one of the most effective exercises with a barbell for weight loss, because all the muscles of the body work, regardless of the weight of the equipment. The barbell can be placed on the chest or shoulders. In the first case, the muscles of the legs, back and abdominals will be worked, in the second the main load goes on the back muscles.

During the exercise, your legs stand wider than your shoulders; you need to perform movements only with a straight back and at a slow pace.

Chest press . The woman stands straight, her legs are wider than her shoulders, she takes the barbell in her hands and places it on her chest. Exhale - straighten your arms, inhale - return the bar to your chest. The exercise is performed slowly, breathing should be deep and preferably through the nose. At the top point, when the barbell is raised, you need to hold for 2 - 3 seconds and only after that the exercise continues.

The chest press works the muscles of the back, shoulder girdle, and chest. Hands on the bar should be palms up.

Bend forward . The barbell is placed on the shoulders, the legs are spread wide, the back is straightened. The bends are performed forward, the barbell is not removed from the shoulders, the back should be straight.

This exercise helps to make your waist slimmer and has a good effect on the strength and elasticity of the muscles of the back and forearm.

Lunges . The barbell is placed on the shoulders and is grasped with the palms facing up. The woman takes a wide step forward, bends the knee of her exposed leg until the thigh line is parallel to the floor. At this time, the back leg bends at the knee, but does not touch the floor. When performing the exercise, you need to alternate legs.

Lunges are the only barbell exercise that works the muscles of the buttocks and hamstrings. Thanks to it, it will be possible not only to burn fat, but also to get rid of cellulite in these places.

For a set of exercises with a barbell for weight loss, watch this video:

Types of barbells

There are several types of straight chrome bar: Olympic bar for weightlifting, powerlifting and special for women. They are used for basic exercises: squats, deadlifts, barbell presses, and the like.

Olympic bar

The bushings on this plate bar rotate, which is important for weightlifting exercises that require jerking.
The neck rod has notches. Options:

Weight – 20kg.
2 locks – each 2.5 kg.
The neck diameter is 20 mm.
Length – 2200 mm.
Total weight with locks – 25 kg.

Olympic bar for women

This type of straight bar differs from the previous one in size and weight.

Weight – 15 kg.
Length – 2050 mm.
Diameter – 25 mm.

Powerlifting bar

This bar has slight differences from the Olympic bar: the length of the bar is 2200 cm, but the diameter is 29 mm, and the weight is also 20 kg. Withstands heavy loads.

Trap neck

A hexagonal or hexagonal bar is designed for deadlifting. It replaces the Olympic bar and shifts the load to the quadriceps. By holding the bar in your hands, as opposed to a straight bar, you can avoid compressive stress on the spine.

EZ-neck

A curved bar is essential for exercising the arm muscles, especially the biceps. The special shape of the bar is able to remove excess stress from the wrists, which greatly facilitates the technique and makes it anatomically more comfortable for the joints.

Neck length – 1200 mm.
Weight – 6500 grams.

W-shaped neck

The curved bar is very similar to the ez-shaped bar visually and in technical characteristics, but is designed specifically for performing the French press, namely for the triceps. You can also perform biceps and forearm exercises with this bar.

Parallel grip bar

Another common name is oval. Necessary for a parallel (neutral) grip, which provides an anatomically comfortable load on the biceps and forearms. This variety can replace the two previous options for working out the arm muscles.

Universal bar (home non-professional)

These options are found in home equipment lines. A straight bar allows you to select the load for all muscle groups, but the technical characteristics must be selected depending on your physical fitness. Typically, such equipment is of poorer quality, but also costs much less.

The length of the neck is from 1250 to 2000 cm.
Weight – from 6 to 10 kg.

P-neck

An unusual and custom U-shaped bar that enhances the range of motion in the bench press that cannot be achieved with an Olympic bar. The special shape of the bar allows you to lower your arms lower, thereby stretching the pectoral muscles more, and this, in turn, will improve the appearance and accelerate the growth of the pectoral muscles.

Weight: 20 kg.
Length: 225 cm.
Protrusion height: 35 cm.

Bar with rotating knobs

This invention is designed to provide additional supination of the biceps and pronation of the triceps, which is simply not possible with a conventional barbell lift. Rotating handles inside rings on bearings provide free rotation of the hand, as if working with dumbbells.

Length: 120 cm.
Weight: 12 kg.

Hatfield Vulture

Weightlifter and powerlifter Frederick Hatfield, who invented this design, once suffered a shoulder injury, after which he could not train with a regular bar. Thanks to this, his invention was born. A bar with a shifted center of gravity provides both comfort and safety at the same time, and increases the load on the quadriceps. Special rollers do not put pressure on the shoulders, and the shift in the center of gravity does not overload the shoulder and knee joints.

Weight: 35-40 kg.
Length: 225 cm.

Training according to a special program for men

To lose weight, a man must perform a slightly different complex. The barbell can be replaced with two dumbbells, but instructors do not recommend doing this at the beginning of your journey to the ideal weight. In one workout you need to do:

Bench press. Lie on your back, take the equipment in your hands so that your palms “look” up, and place the barbell on your chest. The press is performed slowly, 15 - 20 times in a row.
Seated barbell press. The exercise involves lifting and lowering an apparatus onto your chest, but in a sitting position. It is important to sit on a hard surface, straighten your back and place your feet wider than your shoulders, spreading your knees to the sides.
Standing arm extension. You need to take a stable standing position - spread your legs wider than your shoulders, straighten. Take the barbell in your hands - the starting position is when the limbs are lowered down. Then 15 lifts of the barbell to the chest are performed, bending and straightening the elbow joints.
Lunges with a barbell on the shoulders. They are done in the same way as in the women's training complex - one leg is put forward, a squat is done, but exactly until the thigh is parallel to the floor.

In order for a man to lose weight and build muscle, three additional exercises must be included in the complex:

running on a treadmill for 10 - 15 minutes;
working out the abdominal muscles;
lifting the legs at right angles while hanging on a horizontal bar or wall bars.

For a set of exercises with a barbell for weight loss, watch this video:

Main complex

In order to evenly pump the entire muscular system of the musculoskeletal system using a barbell, it is enough to use basic exercises on the arms, legs, back, and chest.

Barbell curl

To perform this exercise, you must adhere to the following rules:

Place your feet shoulder-width apart.
Take the barbell in your hands so that your hands are turned up.
As you inhale, bend your elbows, lifting the barbell to your chin.
As you exhale, return the upper limbs to their original position.

This exercise simultaneously pumps up the biceps, forearm, strengthens the wrist and tendons that activate the phalanges of the fingers.

French bench press

The French bench press is a fairly complex exercise, the technical side of which is as follows:

You need to lie down on a bench with a flat surface so that your head is at the very edge.
Pick up a barbell with a working weight.
As you inhale, move the sports equipment behind your head as far as possible.
As you exhale, straighten your elbows, returning the bar to its original position.

This exercise effectively develops the triceps, covering this muscle from the shoulder to the top of the elbow joint.

Lifting the barbell up overhead

Lifting a barbell overhead is a simple but energy-intensive exercise that is performed in compliance with the following rules:

Place your feet shoulder-width apart.
Bring the barbell to your chin.
As you inhale, straighten your elbows and lift the barbell above your head.
As you exhale, return the sports equipment to its original position.

This exercise pumps up the entire shoulder girdle, and also creates additional stress on the triceps and upper segment of the pectoral muscle.

Squats

Squats with a barbell are a basic exercise that pumps up all the muscles of the lower extremities, as well as the buttocks.

The principle of its implementation is as follows:

You need to place your feet shoulder-width apart.
Bring the barbell behind your head, fixing it on your neck.
As you inhale, bend your knees, squatting as deep as possible.
As you exhale, return to the vertical position again.

Squats with a barbell are an effective exercise for girls to pump up their gluteal muscles.

While performing this exercise, you must ensure that your back remains straight at all times. Otherwise, serious injury may occur.

Pumping the calf muscle

Pumping the calf muscle is an exercise that allows you to develop the lower part of the leg from the ankle to the knee joint.

The technique for performing it requires the following steps:

Place your feet shoulder-width apart.
Bring the barbell behind your head, placing it on your shoulders.
While inhaling, bend the ankle joint, fixing the foot exclusively on the toes.
As you exhale, it again covers the entire area of the sole.

Regularly performing this exercise allows you to make your calf muscles beautiful and voluminous.

Lunges with a barbell

Lunges with a barbell are a complex and difficult exercise that is performed as follows:

It is necessary to place the barbell behind your head, placing it on the shoulder girdle.
As you inhale, take a step forward with the leg bent at the knee as deeply as possible so that you actually perform a squat.
As you exhale, the body returns to its original position.

Similar actions are performed in relation to the next limb. This exercise develops the buttocks and all muscle groups of the leg.

Deadlift

The deadlift is considered one of the most difficult, but at the same time effective exercises for developing the back.

Technique:

Place your feet shoulder-width apart.
Tilt your body forward.
Take the barbell in your hands.
As you inhale, bend your elbows, pulling the sports equipment towards your chest, and also straightening your body.
As you exhale, return the barbell and body to the starting position.

This exercise develops the latissimus dorsi muscle, forms strong chest muscles, which protect the spine from injury.

Bench press

The bench press is one of the basic exercises that is performed using a barbell.

The training process technique is as follows:

You will need to lie down on a bench with a perfectly flat surface.
Take the barbell in your hands, holding it in front of you at chin level.
While inhaling, bend your elbows to such an extent that the bar of the sports equipment touches the surface of the chest.
As you exhale, bend your elbows and straighten your arms, pressing the barbell away from your chest.

Rules for performing weight loss exercises with a barbell

It is important not only to regularly perform the recommended exercises with the apparatus, but to do it competently. There are a number of rules, the observance of which gives excellent results in a fairly short period of time:

There should be at least 3 workouts per week. It’s better to do them in the gym, where there will be an instructor nearby who will point out mistakes. But exercises at home will also be effective.
Before the main weight loss exercises, you need to warm up. This involves light cardio, such as running on a treadmill or vigorous walking on the same machine. 15-20 minutes of such a load is enough to prepare your body for more severe tests.
Each exercise is performed 15-20 times by both women and men. If you perform fewer repetitions, you will not lose weight, but build muscle. Since they are “hidden” under adipose tissue, there will be no effect from training at all.

If you are starting a lesson for the first time, then you need to start with a minimum repetition of each exercise. Let it be 2 - 3 times, but they will bring results. Subsequently, you need to increase the repetitions and bring them to the required number.
You need to add weight to the bar gradually; a large mass at once will make it impossible to perform the complex correctly and effectively. But if the exercise is too easy, then adding weight is necessary.
Between each exercise, the break should be no more than 45 - 60 seconds. Experts say that the shorter this gap, the more effective the weight loss workout will be.
You can and should drink water during classes. This is done in small sips, slowly and as often as the body requires.

Useful tips

Exercises with a barbell at home do not require complex preparatory measures.

Despite this, it is recommended to adhere to the following useful tips:

When performing exercises with a barbell, always wear the most comfortable clothes and shoes. The best option would be wide shorts, sneakers or moccasins with stable soles.
Before deciding to start the training process using this sports equipment, it is necessary to undergo a comprehensive examination by a cardiologist, therapist, traumatologist or surgeon. Specialists of the latest profile will diagnose the musculoskeletal system, and also exclude the possible presence of an inguinal hernia.
Training with a barbell should occur no more than 2-3 times a week, subject to proper rest and a balanced diet. Doing exercises more often will not bring any effect, but will only cause physical exhaustion of the body.
If discomfort or even slight pain occurs in the back, joints, or muscles, you must immediately stop further training, since such symptoms may indicate the first signs of injury.
All exercises with a barbell must be performed using a special safety belt, which is fixed on the belt. This element of sports equipment has a wide base, and its functional purpose is to maintain the spine in the correct position, as well as to prevent the formation of an inguinal hernia.

Even the most basic exercises using a barbell must be performed with minimal weights and proper technique. Lifting an exercise equipment with a hunched back or too narrow legs can lead to injury to the musculoskeletal system.

Features of nutrition after intense squats and other exercises with a barbell

Many trainers recommend combining exercise and the use of special sports nutrition - protein bars, drinks. But this is only necessary if the goal is to build muscle mass. To lose weight with a barbell, there are other recommendations regarding nutrition for women and men:

You need to give up sweets. If this is problematic, then all fatty confectionery products are replaced with dried fruits, honey, marshmallows and marshmallows with marmalade. These sweets are considered the safest for your figure, but you don’t need to get carried away with them either.
The diet must contain proteins, so a vegetarian diet in combination with barbell exercises is unacceptable. Meat, fish, dairy products, eggs - they can be consumed daily, but with minimal added fat.

For example, it is better to boil or bake meat, eat eggs raw or boiled, and stew fish in its own juice with vegetables.

The last meal before training should take place no later than an hour and a half before. It is better if the meal includes an egg omelet cooked in the oven, cottage cheese with sour cream, a boiled piece of meat, and a milkshake.
After training, you are allowed to drink a cup of tea without sugar, but eating can be done no earlier than one and a half to two hours after training. And it’s better if it’s vegetables, fruits, and dairy products.

If you regularly lift weights, but do not change your usual diet, then there will be no weight loss effect.

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Barbell exercises for weight loss are really effective. They must be performed using the correct technique; it is better to do this under the supervision of a specialist. A barbell is not always mountains of muscles; exercises help both women and men lose weight effectively and safely.

Military standing barbell press

Technique : stand straight, place your feet shoulder-width apart, place the barbell on your upper chest, with your arms slightly wider than shoulder-width apart. Tighten your abs, glutes, and quads. Raise the barbell above your head, pause, and then lower it back down. You may find that you lift more weight if you grip the bar with an open grip (thumbs on top of the bar).

Target muscles : shoulders, triceps

The military press requires strength and balance, as well as good mobility in the shoulders. The exercise strengthens the deltoid and back muscles, which has a positive effect on bench press results.

Center of gravity

To lift the heaviest weight possible, lift the bar straight above your head. “The center of gravity should be through your head, upper spine, hips and ankles,” says Wright. – Keep them in one line, tensing the muscles of the abdomen and buttocks. This will also allow you to increase your working weight by about 10%.”

Overhead press

To perform a military press correctly, you must be able to retract your shoulder blades and extend your arms so that your elbows are directly under the bar. To develop this ability, try doing overhead presses. This variation will work your rear delts and back better, but you will need to reduce the weight by about 30% and use a slightly wider grip.

T-bar press

The shoulder joints are quite vulnerable because they are very mobile and include a group of small stabilizing muscles called the rotator cuff. “To strengthen them, follow the military press with a T-bar press,” says Wright. To do this, rest one end of the bar in the corner of the room, and take the other in your hand and extend it above your head. Remember to keep your abdominal muscles tense.”

Useful video

For information on how to eat after a workout, watch this video:

Barbell clean

Technique : Place the barbell on the floor and grab the bar with your hands shoulder-width apart. Push your heels off the floor, begin to lift the barbell, and when it is at knee level, jerk it (using the inertia of movement) to your chest. Pause and then lower the barbell to the starting position.

Target muscles : whole body

The exercise is aimed at developing power and speed. “The clean has been used by athletes for years to improve performance,” says Wright. “It develops the entire body because it combines deadlifts and hanging cleans.”