Fat burning workout in the gym. Fat burning exercises for girls

• July 28, 2018
• Workouts in the gym
• Valieva Olga

The problem of excess weight is familiar to almost every woman. After pregnancy and childbirth, in the presence of certain chronic diseases, the chance of metabolic failure increases significantly. As a result, various endocrine pathologies develop and the body begins to store excess fat deposits. In some cases, the cause of obesity is gluttony and poor diet. In order to gain a slim figure in a short period of time, you should pay attention to fat-burning workouts in the gym.

Strength and aerobic training

These are two completely different principles for constructing the training process. Nevertheless, modern programs and some branches of fitness (for example, CrossFit) have been able to combine both strength and aerobic approaches. A fat-burning workout in the gym can consist of both strength and aerobic exercises. There is nothing wrong with such a combination - moreover, you can both lose weight and pump up muscles. As a result, the figure looks athletic and not emaciated.

1. Strength exercises for fat burning in the gym include those that should be performed with weights - dumbbells, a barbell or a barbell. There is an opinion that with their help you can only achieve hypertrophy of muscle tissue. In fact, with moderate weights and performing exercises at a fast pace, relief appears and the subcutaneous fat layer decreases.
2. Aerobic exercise includes athletics and plyometric exercises. These are push-ups at a fast pace, jumping rope, pull-ups, burpees, running. Fat-burning training in the gym must necessarily include such loads. This is necessary to maximize heart rate acceleration.

Iron Health

One of the most common reasons to start going to the gym is the desire to lose weight and burn excess subcutaneous fat. With the help of a set of physical exercises, you can ensure maximum fat burning, which, together with a diet, will help you achieve this goal. In this article we will look at a training program in the gym for weight loss, and also partially touch on the issue of proper nutrition, which is key in this case.

The basis of losing weight is proper diet

The vast majority of beginners are convinced that just the right physical exercises are enough to lose weight. However, the issue of burning subcutaneous fat depends, first of all, on how healthy you eat. Yes, intensive and voluminous work in the gym can lead to kilograms of fat mass being lost, however, if your diet is incorrect and includes a lot of unnecessary things, the lost kilograms will return very quickly.

How to eat right to lose weight? Let me remind you briefly:

• Limit your consumption of fast carbohydrates (flour, sweets) to a minimum - they can be consumed in minimal quantities only in the morning.
• Eat strictly at certain periods of time (breakfast, lunch, dinner) - exclude snacks and other unnecessary meals.
• Reduce your carbohydrate intake (by 10-15%) and increase your protein intake.
• Monitor your weight and subcutaneous fat thickness every month - if the result is not visible, reduce your daily caloric intake even more (primarily due to carbohydrates).

Thus, by paying the necessary attention to the issue of proper nutrition, we significantly increase the effectiveness of our fat-burning workouts, and also speed up the weight loss process itself. At the same time, we consolidate the achieved results and do not gain back the lost kilograms, even if we stop going to the gym for a while.

Gym training program for weight loss

Next, we will analyze a fat-burning training program, which will be based on supersets and an increased amount of work. This technique burns fat the most during training, accelerating your cardio-respiratory system. The total duration of the program is 6-8 weeks.

Training frequency – 3 times a week.

Fat burning training complex - for men

Workout #1 – Monday

Workout #2 – Wednesday

Workout #3 – Friday

The best fat burning exercises for girls

List of the most effective types of physical activity:

1. Interval training is the most effective method to get rid of excess fat in a short time. Below is an example of such a fat-burning workout in the gym, doing which at least three times a week, you can get rid of 2-4 kg per month.
2. Strength training with weights is also an effective way, but you should carefully learn the exercise technique to avoid injury.
3. Boxing or Muay Thai is an effective cardio exercise that, if performed correctly regularly, can burn about 650-700 kcal per hour of exercise.
4. Running is one of the most accessible ways to burn fat. You can go jogging in the morning in the park, or in the gym on a treadmill.
5. CrossFit is a combination of strength and athletics exercises. Allows you to quickly lose weight and gain definition with regular training three times a week.
6. Tabata is a fat loss training program that can be performed either at home or in the gym. These are short series of bodyweight exercises that should be performed at maximum intensity.
7. Swimming is an excellent workout for women whose body mass index is over 30. If you are obese, cardio exercise is prohibited, as the risk of damaging your knees and feet when jumping and running is too great. Swimming can replace athletics until a woman reduces her weight with proper nutrition.

Training program for beginners

An approximate training program for people who have not previously visited the gym might look like this:

• Classes for beginners are held 3 times a week , days: Monday, Wednesday and Friday.
• Cardio training: if you are overweight, it is important not to overload yourself; a quick walk on a treadmill is a good place to start, followed by running at a moderate pace.
• In the first week, on Monday and Friday, training is carried out according to scheme A, which includes: squats with weights, bench and pulley presses with increased load on the triceps, reverse barbell rows, calf raises using a special machine.
• On Wednesday of the first training week, classes are carried out according to scheme B, which includes: plank, barbell lift, deadlift and classic body pull-up.
• In the second week, classes are carried out according to a similar program , according to scheme A and B changing by day.

Fat burning workout in the gym for girls

An example of a classic combined workout aimed at burning fat (with an emphasis on working the buttocks and leg muscles):

1. Warm-up (perform a light joint warm-up for ten to fifteen minutes).
2. Exercise bike, treadmill or orbitrek (pulse: 120 - 130 beats per minute) - about ten minutes without a break. Then move on immediately to another exercise, without a break between sets.
3. Squats with a barbell (classic version) - 10 times.
4. Wide-grip barbell rows to the chin – 10 times.
5. Lunges with dumbbells in your hands at a fast pace, 15 times with each leg alternately forward and backward.
6. Interval running on a treadmill - 5 approaches in this style: 40 seconds - medium pace (heart rate: 120 beats per minute), 20 seconds - maximum pace (heart rate: 140 beats per minute).

Next begins the second part of the fat burning workout in the gym:

1. Squats with a barbell on the shoulders with wide legs - 10 times.
2. Exercise bike, treadmill or orbitrek (pulse: 120 - 130 beats per minute) - about ten minutes without a break.
3. Lunges with dumbbells in your hands at a fast pace, 15 times with each leg alternately forward and backward.
4. Squats in a hack machine - 10 times.
5. Interval running on a treadmill - 5 approaches in this style: 40 seconds - medium pace (heart rate: 10-120 beats per minute), 20 seconds - maximum pace (heart rate: 120-140 beats per minute).

A set of exercises for circuit training

The circuit consists mainly of basic exercises. These include exercises that involve several muscle groups at the same time: different variations of squats, deadlifts and presses.

The best exercises for circuit training:

• squats with a barbell or Smith;
• lunges with dumbbells (bar) or walking lunges;
• plie squats with a kettlebell;
• leg press;
• leg extensions in the simulator;
• Romanian deadlift;
• deadlift;
• pulling the upper block behind the head and to the chest;
• lower side traction;
• standing bent over bar row;
• dumbbell presses standing and lying on a bench;
• hyperextension;
• pull-ups in the gravitron;
• push ups;
• stepping onto a bench with dumbbells;
• lifting dumbbells for biceps;
• triceps extensions;
• twisting;
• hanging leg raises.

This list can also be supplemented with Burpee exercises, jumping rope, and exercise on a treadmill (exercise bike, orbiter, elliptical trainer).

Correct running technique for weight loss

To avoid injuries, running and jumping should be done in professional sneakers with an anatomical insole and elastic sole. To avoid damaging your ankle, you should land on your toes when running, not your heel.

To monitor your heart rate, you should purchase a heart rate monitor and wear it on your wrist or forearm during each session. If the heart rate exceeds 150 beats per minute, then the load on the heart is too great and you should pause. If you have problems with the cardiovascular system, you should definitely consult a cardiologist before you start running. Running is also prohibited for women with varicose veins in the final stages and for diseases of the spine, osteochondrosis, hernias of various etiologies, and scoliosis.

Butt workout

Tilt on one leg: bend your supporting leg at the knee, stand firmly on your foot. Raise your arms up, maintain a strong back, strong core muscles, bend at the hip joint, loading the back surface of the supporting leg. Perform 3 sets of 20 repetitions.

Extension of the pelvis to the ceiling: keep your palms in the direction of your gaze, one foot pressed to the floor, the other standing on the floor on the heel. The pelvis is level, between the palms and heels. As you exhale, extend your pelvis toward the ceiling, lift it until it is parallel to the floor, keeping your other leg suspended, the knee of the supporting leg should be exactly above the ankle. Perform 3 sets of 20 repetitions.

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How to choose dumbbell weights for exercises

Intense weight training is impossible without minimal preparation. At a minimum, you need to perfectly know and follow the technique of performing basic exercises - squats, deadlifts and bench presses.

The optimal weight of the barbell and dumbbells is one with which a girl can perform 10-15 repetitions of the exercise without disturbing the trajectory of movement. A fat-burning workout program in the gym involves performing all exercises at a fast pace. Therefore, it is worth learning how to perform all strength exercises as carefully as possible so as not to get injured. Before starting a lesson, be sure to perform a joint warm-up.

Upper training

Providing stress to the upper back and chest is a challenging task because these muscle groups require highly specialized loading.

You can organize it by training 3 times a week according to the following program:

• First week: dumbbell bench press in a lying position on an incline bench - 3-4 sets of 10-12 repetitions, crossover raises in a standing position - 2-3 sets of 10 repetitions, arm press exercises using the Butterfly simulator - 3 -4 sets of 12-15 repetitions.
• Second week: dumbbell press in a lying position on a bench without an incline - 4-5 sets of 8-10 repetitions, crossover curls in a standing position - the number of approaches increases to 3-4, curls on the Butterfly machine - the number of approaches decreases up to 2-3.
• Subsequently, the schemes described above should be changed weekly.

Exercise intensity

The higher the intensity, the better. However, you should not go beyond the heart rate of 150 beats per minute. If you can monitor your heart rate, that's great. It’s ideal if you can alternate the pace of physical activity from 100 beats to 150. This is the essence of interval training, which is ideal for fat burning: alternating moderate loads with maximum ones.

Only a person with a completely healthy cardiovascular system can withstand such a load. If you have arrhythmia, a tendency to changes in blood pressure, or chronic heart problems, it is better to abandon interval training.

Optimal duration of a fat-burning workout

You should structure your workout in such a way that you spend about half an hour on strength exercises and the same amount on cardio. Experienced fitness athletes can increase the total training duration to one and a half hours. Beginners should spend about forty minutes on one workout, since the cardiovascular system is not yet completely accustomed to the load and is not strengthened enough.

Rest time between sets when performing a workout

The optimal time between approaches is 10-15 seconds. Interval training does not imply any time interval between approaches at all. Rest consists of reducing the intensity of the tempo of the workout. In order to avoid shortness of breath, it is important to take as deep breaths and exhales as possible and monitor your pulse.

Intense training involves the longest rest between sets—about thirty seconds. In some cases, the desired exercise machine may be busy and the waiting time is several minutes - then you can’t hesitate and should move on to the next exercise as quickly as possible so that the workout doesn’t go down the drain.

Nutrition during regular fat-burning workouts

If the diet is not followed, the benefits of training will be minimal. Only with parallel adherence to the exercise regimen and dietary adjustments can you expect results.

The optimal diet for fat loss is a low-carbohydrate diet. You should completely avoid eating:

• sugar and dishes that contain it;
• products made from white flour (bread, buns, pizza, noodles, etc.);
• sweet carbonated drinks;
• any drinks that contain alcohol;
• fried foods and fast food;
• fatty meat (pork, lamb, venison);
• fruits and vegetables high in fructose.

Your daily diet should include: cottage cheese, cheese, kefir (the lower the fat content, the better), poultry, boiled chicken and quail eggs. You can make lean omelettes with milk, smoothies and protein shakes.

Medical contraindications to performing fat-burning workouts

Fat-burning exercises can be dangerous for a woman’s health if she has a history of the following diagnoses:

• chronic kidney and bladder diseases - especially if kidney prolapse is diagnosed;
• chronic liver diseases - cirrhosis, toxic hepatitis;
• phlebeurysm;
• heart failure;
• problems with the spine - hernia, scoliosis, osteochondrosis.

Before starting training, you should definitely consult your doctor and reduce the intensity of your exercise. In some cases, certain fat-burning exercises may be prohibited. For example, if you have diseases of the uterus, you should not do abs exercises, and if you have varicose veins, you should not do squats with free weights. If the restrictions are not followed, the condition will worsen.

Main nuances of the training process

This program gives preference to exercises in simulators, isolation exercises with free weights and cardio exercise.
There are no heavy basic exercises, since during the fat burning period there is no goal of increasing and constant progression of weights.

It is worth paying utmost attention to the technique of performing the exercises (to feel the target muscle and avoid injury) and correct breathing.

General recommendations for successful fat burning:

• Get enough sleep! Healthy sleep (7-9 hours) will help you quickly get rid of extra pounds.
• Drink enough drinking water - 30 ml/kg of body weight (this does not include other liquids drunk - tea, juices, etc.)
• Include more foods rich in unsaturated fats in your diet (flaxseed/olive oil, various types of seafood, nuts) - they will allow you to stay full longer, and their consumption will also help maintain women's health (including skin, hair and nails)
• Consume an adequate amount of carbohydrates per day; you should not go on a carbohydrate-free diet or give them up altogether in order to achieve faster results. Preference should be given to slow carbohydrates - oatmeal and other cereals, whole grain bread and crispbread.
• Eat more often, but in small portions - this will allow you to maintain your metabolism (or in other words, metabolism) at the proper level.
• At the last meal, give preference to protein foods (in combination with fiber - vegetables), preferably dinner no later than 2 hours before bedtime.
• Don't forget to eat after your workout. It’s a myth that you can’t eat within 1-2 hours afterward (supposedly the process of fat breakdown will be disrupted - this is not true), otherwise where will the body get the energy to restore and maintain tone?