The gym offers those who want to lose weight not only the help of qualified trainers, but also a huge amount of equipment. Thanks to this, everyone can make the best choice and create an individual training program for weight loss, taking into account the characteristics of the body.
With such a load, the fat burning process will go quickly.
A carefully thought-out training program will help you achieve results in a shorter time. However, the set of exercises should be varied, including training on machines and with additional weights.
Types of fat burning workouts
Fitness training for weight loss, aimed at destroying subcutaneous fat, can be divided into 3 main types:
- cardio: strengthens the cardiovascular and respiratory systems;
- interval: involve performing exercises at the limit of physical capabilities; represent an alternation of high load and rest;
- strength: they start the process of burning fat by increasing energy consumption (circuit training), using free weight (barbells, dumbbells).
Program for losing weight at home. Monthly weight loss program at home
Losing weight in a month is not an easy process, but achieving results and losing kilos is possible with the right approach to training and nutrition. Create a menu for the next day based on the tips below. Build a workout program for the month, adding cardio to burn fat and strength training to build muscle. As a result of a combination of nutrition and physical activity, you will understand how to lose weight in a month, losing a lot of weight and toning your figure, without going on strict diets.
Exercises
When selecting exercises for losing weight in a month, focus on cardio exercises. With the help of running and intense jumping rope, the accumulated kilocalories are quickly lost and go into minus. If desired, add gymnastics or exercises. They warm up the muscles, preparing them for joint stress.
Diet
Take your menu seriously. Restructure it by making your food intake rational. There is no need for a special diet for a month. There are calculators and formulas for calculating kilocalories. Use the following:
- For girls 655.1 + 9.6 × body weight + 1.85 × height – 4.68 × age;
- For guys, 66.47 + 13.75 × body weight + 5 × height – 6.74 × age.
Subtract 20% from the result obtained and get your daily calorie intake. You must fit into this norm, but not thoughtlessly. There is such a definition as BJU - proteins, fats, carbohydrates in percentages of 30, 20 and 50%. Knowing your daily need for kilocalories, you can easily calculate the calories obtained from BZHU. Bad habits contribute to weight gain, so try to get rid of them. Drink several liters of water per day.
The menu is structured as follows:
- For breakfast, choose complex carbohydrates and fiber (porridge from oatmeal, buckwheat and rice cereals and vegetables), proteins (eggs and cottage cheese), tea, coffee, crispbread or bread made from coarse flour. If calories, proteins, fats, and carbohydrates allow, take a piece of cheese as a source of fat. You can drink juice, but freshly squeezed and natural without sugar, since store-bought ones contain simple carbohydrates.
- Take fruit for your second breakfast or snack.
- For lunch, cook meat or fish, adding potatoes or vegetables to it. Avoid salt as a seasoning. Replace it with spices.
- For an afternoon snack, you can take dried fruits, light yogurt or low-fat fermented milk and dairy products.
- For dinner - meat and fish, but with less carbohydrates than for lunch.
Which sport is best for losing weight?
For 1 full-fledged cardio session you can burn from 500 kcal. Cardio exercises are good for the cardiovascular system and lungs. One of the disadvantages of cardio exercise is that it burns not only fat, but also muscle mass. Without including strength exercises in the program, muscles will not recover.
If you follow a training and nutrition regimen, the weight will come off, but the body will not become as toned as possible with strength training.
Strength exercises help to achieve significant changes in appearance, improve muscle tone, and increase their number. Strength training has longer-term effects. The absence of this type of load can lead to loss of muscle, body elasticity, and slow down metabolism.
Interval training, which puts a high-intensity load on the body, is also considered one of the most effective for burning calories. Monotonous, monotonous and habitual exercises will not lead to the desired effect. To achieve the desired result, it is recommended to combine different sports.
As a result of using more muscles, efficiency will be significantly higher. It is not necessary to complete all types of workouts on 1 day. They can be alternated.
When choosing a specific type of activity, it is important to consider possible contraindications.
Home workout program for weight loss. How to exercise to lose weight?
This question interests everyone who wants to be in good physical shape. Working out at home for weight loss can give attractiveness to those who do not find time to visit gyms. Experts in this field emphasize that good results can only be achieved by competently combining a set of strength exercises.
and cardio exercises. Interval training for weight loss has been found to be the most effective when performed at home.
Aerobic exercise can burn more calories than strength training for the same duration. However, when considering the selection of exercises, it is necessary to take into account that strength training increases the metabolic rate during rest. Thanks to aerobics, fat is burned exclusively during exercise; when it stops, this process stops. If we are talking about strength exercises, then the situation looks radically opposite. Fat burning does not stop even after completing your workouts. The increased metabolic rate persists for 6 hours, then gradually returns to normal.
An effective training program for weight loss involves performing a strength training program at the beginning and moving on to aerobic exercises. The strength complex burns carbohydrates, and the aerobic complex burns fat.
Cardio training
Cardio training is one of the key workouts in the weight loss process.
Cardio exercises:
- strengthen the cardiovascular system;
- contribute to the enrichment of blood with oxygen;
- improve metabolism;
- relieve stress and psychological tension.
To achieve the maximum possible weight loss results, you must comply with the following basic requirements:
- the room should be well ventilated; outdoor activities will be more effective;
- The optimal time for 1 workout is considered to be from 40 to 60 minutes: the fat burning process begins after 30 minutes. after the start of the lesson, 60 minutes later. “muscles” begin to burn;
- the pulse should be from 120 beats/min: you can calculate the optimal rhythm depending on age as follows - from the maximum heart rate of 220, you need to subtract the age, then multiply by 0.65 (minimum limit) or 0.85 (maximum permissible limit);
- It is recommended to alternate exercises of different intensity and duration.
Calorie expenditure varies by age, weight, and type of workout. The table shows examples of common cardio exercises, indicating the number of calories burned.
| Type of activity | Calorie consumption |
| Race walking | 2 thousand steps/day will help keep your figure in shape; in order to get rid of extra kg, the load should be increased by 5-7 times; in 1 hour you can burn from 417 kcal with a weight of 70 kg. |
| Run | On average in 30 minutes. By running, a person weighing 60 kg can lose about 249 kcal. |
| Exercise bike exercises | Trains most of the muscles, serves as a prevention of cellulite; in 30 min. training at a speed of 10 to 15 km/h can burn about 10 g of fat; for 1 hour of training at an average load you can spend from 490 kcal. |
| Ellipsoid | Acts primarily on the lower body; 1 hour of training consumes from 340 to 540 kcal. |
| Jumping with a rolling pin | In 1 hour, with a weight of 70 kg, you can lose from 700 kcal; The exercise is especially effective for those who want to get rid of excess weight in the hips; Despite the fact that this activity affects a specific area to a greater extent and does not have a local effect, jumping with a rolling pin helps eliminate lymphatic congestion. |
| Rowing machine | More suitable for working the muscles of the upper body; in 1 hour of exercise at a moderate pace, a person weighing up to 90 kg will spend approximately 470 kcal. |
Alternative types of cardio exercises also include:
- skiing, skating, roller skating;
- swimming;
- athletics;
- team sports (badminton);
- rhythmic gymnastics.
Workout program for weight loss. The first workout option for weight loss
Our workout will include five weight-bearing exercises: two for the lower body, two for the upper body, one for the abs.
Each exercise is performed 10 times without a break. This is one circle. In total, you need to perform five circles, resting between circles until complete recovery (but no more than three minutes).
For beginners, it is better to perform the easy version; it will be indicated for each exercise in the “How to simplify” paragraph.
Lunges with weights
You perform 10 lunges on each leg for a total of 20 reps.
Target muscle group: gluteal muscles, quadriceps, hamstrings.
How to simplify: lunges without weights. If you find it difficult to perform lunges with weights, you will most likely not complete the complex or will reduce the number of lunges. Therefore, if you are just starting to train, lunges with your own body weight are enough.
What to replace:
- Side lunges.
- Back lunges with weights.
- Walking lunges around the hall.
Features of the technology:
- The angle between the knee and hip in a lunge should be 90 degrees.
- In a lunge, the knee does not extend beyond the toe.
- The knee is directed forward, looking at the toe, not turning inward.
Push ups
Target muscle group: triceps, chest muscles, abs.
How to make it easier: push-ups from a hill, push-ups on rubber fitness bands, push-ups from your knees.
What to replace: another version of push-ups.
Features of the technology:
- Your elbows should be close to your body (unless you choose wide-arm push-ups).
- Constantly keep your abs tense - this will help avoid arching in your back.
Deadlift
Target muscle group: hamstrings, gluteal muscles.
How to simplify: deadlift with an empty bar, with dumbbells.
What to replace: deadlift with a barbell or dumbbells.
Features of the technology:
- Keep the barbell close to your body, almost sliding the bar along your legs.
- Do not hunch your back, otherwise the load will be placed on the lumbar spine.
- During the deadlift, the knees practically do not bend, which allows for a good stretch of the hamstrings.
Dumbbell row
Target muscle group: latissimus dorsi.
How to simplify: take light dumbbells.
What to replace: lower block pull.
Features of the technology:
- Keep your elbow close to your body and try to point it further behind your back.
- Keep your back straight, don't round it.
- Try to pull the dumbbells with your back muscles, not your arms.
Ball plank
Target muscle group: core muscles.
How to simplify: classic floor plank, elbow plank.
What to replace: different plank options.
Features of the technique: keep your abs in constant tension to prevent arching in your lower back.
Interval training
One of the modern methods of losing weight is interval training. This type of sports activity helps not only to get rid of excess weight, but also to form the correct body contours in a shorter period of time and significantly increase the body's endurance. 1 lesson lasts from 20 to 40 minutes. The principle is to alternate physical activity of varying intensity.
During training, the body works to the limit of its capabilities. Therefore, in order to avoid harm to health, it is recommended to consult with a specialist about the absence of contraindications when conducting this type of training.
Tabata
Tabata was developed in Japan. This is a super-intensive class that works all muscle groups. Each exercise must be performed to the limit of physical capabilities. The lesson includes 5 cycles of 4 minutes each. every. 20 seconds are allotted for 1 exercise in a cycle with a break of 10 seconds. The second part is about stretching to avoid muscle spasms.
Every minute of training, about 15 kcal are consumed, which is almost 2 times more than during jogging (up to 9 kcal/min). In total, a person loses an average of 480 kcal in 20 minutes.
At the end of the exercises, fat burning continues for another day at the same pace as during Tabata. As a result of research it was proven: 4 min. Tabata, which includes jumping squats, increases the metabolic rate by 2 times for 30 minutes.
Fitmix
Fitness training for weight loss can combine several areas.
Fitmix is a dynamic workout that includes elements:
- yoga;
- dance;
- stretching;
- aerobics;
- fitbox.
The following can be used as equipment:
- fitball;
- special platform;
- rubber bands;
- dumbbells.
The combination of statistical and energetic exercises of fitmix promotes: uniform use of all muscle groups and strengthening of body contours; improving posture; effective weight loss. In 1 session you burn 360 kcal.
Workout
Workout involves working with your own weight. Exercises are performed at an explosive pace. This could be: alternating pull-ups/push-ups with squats, jumping rope at different paces, plank (performed during rest).
For 1 workout, women can spend from 300 to 600 kcal, men from 500 to 1000 kcal. The benefits of the exercise include all the benefits of interval training.
Fartlek
Fartlek means “game of speeds” in Swedish. The exercise process consists of cyclically repeating alternating running at different speeds at several paces. Explosive acceleration doubles energy consumption. After class, the calorie burning process continues. In 40 min. you can burn from 300 kcal.
Fartlek is an effective weight loss method that helps: maintain the body in good shape; activation of the body's metabolic processes; general strengthening of the body as a whole.
Treadmill
Interval running training - alternating 10-30 seconds. acceleration with measured running. A calm run should last no more than 2-3 minutes.
Benefits of interval running:
- improving body performance;
- cardiovascular activity and lung function improves;
- metabolism accelerates;
- fat burning occurs faster: in 6 weeks of regular exercise you can get rid of 12.4% of fat;
- energy consumption (calories) continues up to 48 hours after the end of the lesson.
Using cardio equipment
Cardio equipment can be used during interval training. The most effective for these purposes are: treadmill, exercise bike, ellipse. The treadmill can be used to alternate between high and low levels of exercise: sprinting, jogging, walking.
Thanks to the saturation of the body with oxygen and interval training, fat deposits will disappear quite quickly. Energy consumption in 30 minutes. classes is up to 425 kcal. To increase efficiency, you can use a sharp change in the inclination angle of the running belt in different ranges (25%, 65% of the maximum height).
Cycling cardio exercises at a vigorous and leisurely pace will also be an effective method of burning fat.
It can be:
- squats;
- jumping rope;
- jumping out;
- push-ups from different starting positions.
Weekly weight loss training program!
This training program is designed for intense fat burning and overall muscle strengthening. By performing this complex regularly and adhering to proper nutrition, you will soon achieve good results, the main thing is not to hesitate and believe in your dream!
1 day:
1. press. 3 sets of 25. 2. squats. 3 sets of 20. 3. raising dumbbells in front of you. 3 sets of 10 times. The same exercise can be done with one dumbbell. 4. raising legs in a lying position. 3 sets of 25.
Day 2:
1. push-ups. 3 sets of 10 times. 2. Reduction of dumbbells overhead: do this exercise while standing, four sets of 10 times. 3. jumping rope. 5 minutes. 4. squats with dumbbells: four Sets of 15-30 times. 5. lunges with dumbbells: four Sets of 10-12 reps.
Day 3:
On the third day of training, take a break and rest.
Day 4:
1. press. 3 to 25. 2. push-ups. 3 to 15. 3. plank - lying position. 1.5 minutes. 4. lifting dumbbells for biceps: do 4 Sets of 10-12 times.
Day 5:
On the fifth day of training, take a break and rest.
Day 6:
1. plank - lying position. 1.5 minutes. 2. Calf raises with dumbbells in your hands: do five sets of 20-40 reps. Only if you have enough physical strength, you can do this exercise with a backpack with weight or perform the exercise on one leg. 3. raising the legs in a lying position. 3 times 25.
Day 7:
1. push-ups: place your feet on the sofa. Do 3 sets of 10 times. In this case, perform the first approach to failure. The break between Sets should be 60 seconds. 2. press. 3 times 20. 3. squats with dumbbells: do seven sets of 10-20 times;
Attention: the break between all specified exercises, except those where the break time is indicated, is three minutes.
Power training
Strength training is work with a constant increase in weight load, with your own weight or iron.
The positive effect of these classes is manifested in the following:
- the skeleton, ligaments, tendons are strengthened;
- the risk of sagging skin is reduced;
- the size and strength of muscle fibers increases;
- metabolism improves;
- As a result of losing excess weight, the body becomes not just thin, but toned.
Workouts for weight loss in the absence of regular strength loads become ineffective as the body gets used to it. When doing fitness without elements of strength training, a person begins to lose muscle mass. On average, over the age of 20, you can lose 250 g in 1 year; after 60 years, the figure becomes 2 times greater.
Muscles are the main consumers of calories obtained from food. The greater their mass, the higher the metabolic rate (1 kg of muscle tissue uses 15 kcal every day, 1 kg of fat uses 5 kcal).
Calories are consumed not only during training, but also after training for 24 hours. By performing strength exercises, the body works for the future. If the sports regimen is followed correctly, the results last for a long time.
Power yoga
Power yoga is one of the latest trends. The following types of power yoga are considered the most effective (the number of calories burned is indicated for 1 person weighing 60 kg per 1 hour of classes).
Namely :
- Hatha – 189 kcal;
- Ashtanga – 351 kcal;
- Bikram – 477 kcal;
- Vinyasa – 594 kcal.
After classes, the fat burning process continues. First of all, yoga is a spiritual practice, so in order to lose weight, it is recommended to combine yoga with other strength and cardio exercises.
The benefits of power yoga include:
- effective muscle strengthening;
- excess weight loss;
- alignment of posture, strengthening of the back;
- relief from joint pain;
- improved stretching and flexibility;
- positive effect on spirit and mind.
Aerobics
Strength aerobics refers to a whole group of fitness classes. This workout can combine several types of loads. The set of exercises necessarily includes strength ones, which involve working with your own weight and equipment. The intense pace of the classes requires physical fitness.
The tasks that strength aerobics copes with are getting rid of excess fat and toning muscles. In 1 lesson you can burn from 500 kcal. Aerobics will not help you build large amounts of muscle mass, but it will be an effective way to stop the loss of existing muscles that burn with age.
Anaerobic training
During anaerobic exercise (eg, jogging, weight lifting), unlike aerobic exercise, the body produces energy without oxygen. For best results, it is recommended to combine both types of loads. Anaerobic training is very stressful for the heart, joints, and nervous system.
The positive effect of classes leads to:
- development, strengthening of muscles, joints;
- development of “explosive” strength;
- increasing the rate of metabolism and elimination of toxins;
- increasing bone density;
- positive effect on regulating blood sugar levels.
For 1 hour of weight lifting, the average consumption will be 420 kcal. Due to active growth and strengthening of muscles, weight may remain the same, but changes in body shape for the better will be noticeable.
Circular
Circuit training - performing 4-8 exercises for different muscle groups and then repeating them. The rest period between cycles should be absent or last 1-3 minutes.
Benefits of this training:
- the ability to use different muscle groups in 1 session;
- ability to adjust the load;
- positive effect on the functioning of the heart and lungs;
- an effective way to get rid of fat (in 1 session you burn 30% more fat than with standard strength training) and increase muscle mass.
Circuit fitness training for weight loss helps you control your weight.
Calorie consumption depends on the intensity of the program. The average is about 560 kcal/1 hour.
Other workouts
Fitness training for losing weight, bringing the body into the desired shape, and combating fat deposits in a certain area additionally includes the following types of strength training.
Scroll:
- sets of exercises with overcoming your own body weight (without weights) - shaping, push-ups, pull-ups (on average consumption is 560 kcal/1 hour with intense exercise);
- exercises with weights and external resistance (use of dumbbells, expanders, strength training equipment);
- isometric exercises, which involve static or dynamic tension while trying to hold or lift a load (helps strengthen the buttocks).
Workout program for losing weight for a week at home. Where is the best place to start?
Every girl wants to look slim and beautiful, but only a few can lead a healthy and athletic lifestyle.
Even if you are not into dancing or aerobics, or go to the gym, you can have a slim and toned figure. To do this, you need to spend 20–30 minutes a day playing sports.
You need to take care of your body and it will delight you with good health and excellent appearance.
Here you will find a practical set of exercises that will help you lose weight at home without exercise equipment. Knowing them, you can create your own individual training schedule.
Before you start training, you should do a warm-up. It will help you warm up your muscles and joints, and also protect you from damage and injury.
You need to start it from top to bottom, gradually moving from warming up the neck, shoulders and arms to the lower back, buttocks, thighs, knees and feet.
If you don't know how to warm up, it doesn't matter. Start making circular movements with each joint. First one way, then the other. Work all parts of the body in this way.
Then you should warm up thoroughly. To do this, rub your palms vigorously until they become hot. After this, warm up your face, neck, ears, and nose with them. Next, rub your entire body from head to toe with warm palms.
Warm-up for arms and shoulders
Rotate your shoulders forward and backward. You can rotate your shoulders one by one, or you can rotate them simultaneously. At the same time, the arms remain straight, the hands are collected as if they are on a support (for example, if you are leaning on a table or machine) - this way the arm muscles will work more efficiently. Rotate your elbows in opposite directions. Next, we rotate our hands, clenched into fists.
Warm-up for the back
Before any workout, you need to stretch your body well to avoid injuries and sprains.
Stand up straight. Start turning left and right. When performing turns, the part of the torso that is below the waist, as well as your legs, should remain in one place and not move.
During twisting, the neck muscles should not tense. Always look straight, no matter which way you turn. Do this for 20–30 turns.
With the next exercise, we will bring the lower back, including the lower back, into combat readiness. Stand up straight. Begin to rotate your body around its axis in a circular motion to the left. Do this 10 times and start repeating in the opposite direction.
From the outside, this should resemble the movement of a boxer in the ring, dodging his opponent’s blows. As with the previous exercise, your hips and legs should remain in place.
Leg warm-up
The feet are warmed up like this: put the toe on the floor and rotate the foot in different directions. Standing on the toes of both feet, rise and lower yourself without resting on your heels. Do this several times.
To make the challenge more challenging and the warm-up more effective, rise up on your toes as high as possible and squat with your legs bent without bending your back.
EMS training
EMS – stimulation of muscle contractions through electrical impulses. Scientists in Taiwan conducted research to study the energy expenditure of the body under the influence of electrical stimuli.
The results showed that at maximum intensity of EMS exposure, caloric expenditure was up to 76 per hour. At the same time, at rest the consumption was 65 kcal/1 hour. Based on the research, conclusions were drawn about the ineffective use of EMS as a means of losing weight. EMS can be used as an addition to the main technique.
Cycle aerobics
Cycle aerobics uses almost all muscle groups and effectively works the body. Cycle can be a cardio workout or high-intensity interval training. Cycling is much more effective than an elliptical, treadmill, or exercise bike.
The lesson takes place in sitting and standing positions. In the latter case, more muscles work. Cycle allows you to work out not only your legs and buttocks, but also your abs, arms, and shoulders. Cycle is a good remedy for burning fat and getting rid of cellulite. 45 min. classes, depending on the intensity and level of difficulty, can save from 400 to 800 kcal.
During exercise, blood circulation improves significantly. Oxygenated blood flows to the muscles and helps accelerate their growth.
Healthy weight loss means, among other things, including cardio and strength fitness training in your daily plan. In the absence of contraindications, these types of exercises can become part of an intense workout, which will significantly speed up the process of losing weight.
Training and nutrition program for weight loss. Nutrition program for training for weight loss
- Porridge. They are rich in complex carbohydrates and break down slowly, so they release energy throughout the day. People who exercise need to have energy to perform physical exercise. Therefore, porridge should be consumed in the first half of the day. It is better to give preference to buckwheat and oatmeal. In addition to carbohydrates, they contain fiber, which helps speed up metabolism.
- Lean fish and meat. During training, a person should receive a complete protein containing all the essential amino acids. However, not all meat and fish dishes can be eaten. You need to avoid fried foods, as well as with various sauces and a lot of spices. These dishes are slowly digested and slow down metabolism, so they are stored as fat. It is better to consume boiled meat and fish, as well as baked and steamed ones. Read our article “nutrition rules for strength training”.
- Dairy products. You should give preference to dairy products with a low fat content. Dairy products are rich in protein and calcium, which are needed to restore cells and build new ones. Therefore, you need to include low-fat cheese, fermented baked milk, yogurt, and kefir in your diet. Read the article “Proper nutrition during training”.
- Vegetables and fruits. They are rich in vitamins, fiber, minerals, pectin and organic acids. Therefore, they provide the body with the necessary substances and promote weight loss. Plant foods should be varied. They can be served fresh or heat-treated.
- Nuts and seeds. They are rich in essential fatty acids, without which normal functioning of the body is impossible. However, there is no need to abuse them; they are very high in calories. You can read our article “diet during training”.
