Losing weight is most often one of the main goals in training the fairer sex.It would seem that fitness centers are filled with all kinds of exercise - from yoga to swimming, or from dancing to the gym.However, choosing the wrong load from the whole variety sometimes does not lead to positive results.This is because losing weight is a complex process and requires not only regularity, but also compliance with certain nuances that will ensure fat burning, and not just tone muscles and improve well-being.
What weight loss workouts are there for home and gym, and who are they suitable for?
The choice of such training is actually huge.But all these areas are built on the same principle - aerobic exercise.This means that in order to ensure fat burning, it is necessary to increase the pulse to a certain zone in which the process of lipolysis begins.Simply put, these are vigorous, constant loads in non-stop mode.Such loads include not only fitness activities, but also running, cycling and other cardio exercises.Even home workouts can be adapted to fat-burning loads.The main thing is to know a few simple rules, which we will talk about a little later.
Aerobic classes
This fitness category includes all types of classical aerobics - step aerobics, aqua aerobics, bosu, fitball and tai-bo.
Despite the fact that the load level is quite high, sometimes it is not possible to catch the pace and repeat the trainer’s choreography the first time, so beginners often rest rather than train.But it is also worth understanding that in these directions there is a shock load on the knees and heart muscle.It is worth starting training from a basic level.
Power classes
Here, in contrast to the load on the machines, exercises with free weights are performed in the same rhythmic non-stop mode as in aerobic classes.That is, the training pace is quite high, which also implies good health, including the heart.In areas such as functional training, body pump, super sculpt, muscles are trained using lightweight fitness equipment while performing strength exercises, such as squats, lunges, presses and the like.Such loads are perfect for beginners, but you should start with a light load weight.
Cardio training
This includes running in the park and doing cardio exercises.That is, unlike fitness classes, the load is performed on one or several machines for a certain time.Not only running on a treadmill or orbitrack allows you to burn fat, but also alternating strength and cardio exercises.Jumping rope and plyometric exercises are also cardio exercises.Workouts such as running or plyometrics are only suitable for people who do not have problems with the joints, spine and heart.But the advantage of such training is the choice of suitable exercise equipment that does not provide shock and compression load, for example, an orbitrek and an exercise bike.
This already allows people with joint problems, as well as older people, to train.
Interval training
One of the most effective methods of losing weight.The benefit for losing weight is to perform a strength exercise for a certain period of time, followed by a cardio exercise.Either there is a more intense exercise, followed by a less intense one, or rest.The order and names of exercises depend on the program, type of training and may change.Such workouts include classic interval training, HIIT, the Tabata protocol and some CrossFit complexes.Before starting such training, you should undergo preliminary physical training.Also, any problems with the heart or joints are a contraindication to high-intensity training.
Strength training for endurance
Even weight training in the gym can help you lose weight, the main thing is to choose the right load regimen.Thus, the emphasis should be not on the weight of the load, but on the number of repetitions.Accordingly, the more repetitions, the less the weight of the burden.The choice of load weight is selected to perform a minimum of 15 repetitions.Such training can be either circular - for all muscle groups in one workout, or split training - 2 muscle groups in one session.In any case, the goal of training is to perform as many repetitions as possible, from 15 to 25, with a short rest interval between sets - 1 or 1.5 minutes.
How to train to lose weight
All these types of training have one thing in common - the heart rate range during the exercise period, namely in the zone from 50 to 70% of the maximum heart rate.
- If the pulse is less than the lower limit of this zone, the body will become stronger and healthier, but fat will not burn.
- The same applies to overcoming the upper threshold, which will help strengthen the heart or improve speed qualities, and for beginners, on the contrary, provide excessive stress on the heart.
Therefore, it is important to calculate your heart rate zones before starting to lose weight:
- 220 – age = X.
- X multiplied by 0.5 is the lower limit.
- X multiplied by 0.7 is the upper limit.
Thus, get the upper and lower limits of the fat burning zone.
The frequency of training is also important.You don't need to train every day, an average of 3-4 workouts per week is enough.We will not dwell long on the importance of recovery after exercise.Even if there is no soreness the day after cardio training, the absence of muscle pain does not mean that the training was unproductive and pointless.On the contrary, the heart has received sufficient load, even if it is not noticeable.Accordingly, rest is also needed between such workouts.
And one more important point– duration of training.On average, a fat-burning workout should last from 40 to 60 minutes.This interval is optimal for achieving the goal, but if you train for less than half an hour, the effect will be insignificant.But you shouldn’t exceed the duration either.More doesn't mean better.
How to create a fat-burning workout for the gym and at home
Option 1: Cardio
If you choose monotonous cardio exercises in the form of running in the park or on one of the cardio machines in the gym, it is important to adhere to the permissible heart rate zone when performing the exercise.Train for an average of 45-60 minutes.In this case, you can perform the load in the interval mode provided in the simulator menu, or alternate running with walking, when a more intense load is changed to a less intense one.
Option 2: Alternating strength training and cardio
Alternate strength and cardio exercises.Here it is important not to overload and clearly dose the load on all muscle groups.To do this, you should create a set of 6 basic exercises for all muscle groups and alternate them with cardio exercises.An example will be below, the main thing is to take into account which muscle groups are involved in which exercises.For example, there should be no more than 2-3 exercises for the leg muscles, and one exercise for smaller muscles.
Option 3: High Repetition Strength Training
Another example of circuit training consisting of only strength exercises.In this option, choose 8-10 exercises for the main muscle groups.The first exercises in the program should be aimed at the largest muscles - preferably the legs, then on the smaller ones.The complex can consist of both basic exercises - squats, rows, presses, and isolating ones, that is, only for one muscle - arm curls, arm extensions, exercises for the deltoid muscles.
Top best exercises for weight loss
Using an example, we will consider circuit interval training for the gym, as well as a fat-burning complex for home workouts without equipment.
A set of exercises for losing weight in the gym
Day 1
- Squats in Smith x 15-20.
- Running on the treadmill – 2 minutes.
- Romanian deadlift x 15-20.
- Running on the treadmill – 2 minutes.
- Pull-ups on a low bar x 15-20.
- Running on the treadmill – 2 minutes.
- Push-ups in TRX x 15-20.
- Running on the treadmill – 2 minutes.
- Dumbbell press x 15-20.
- Running on the treadmill – 2 minutes.
- Bicycle x 15-20.
- Running on the treadmill – 2 minutes.
After completing the first circuit, rest for 2 minutes, then repeat two more times.
Remember that any workout should begin with a warm-up and end with stretching.
Day 2
- Leg press x 15-20 times.
- Jumping rope – 50 times.
- Lunges x 15-20.
- Jumping rope – 50 times.
- Block pull to the belt x 15-20.
- Jumping rope – 50 times.
- Dumbbell bench press x 15-20.
- Jumping rope – 50 times.
- Standing dumbbell fly x 15-20.
- Jumping rope – 50 times.
- Leg raise x 15-20.
- Jumping rope – 50 times.
Do the same 3 circles.
Day 3
- Plie squats x 15-20.
- Burpee x 10 times.
- Hyperextension x 15-20.
- Burpee x 10 times.
- Pullover x 15-20.
- Burpee x 10 times.
- Extension of arms with dumbbells from behind the head x 15-20.
- Burpee x 10 times.
- Curling arms with dumbbells in supination x 15-20.
- Burpee x 10 times.
- Setups x 15-20.
- Burpee x 10 times.
Repeat the complex 3 times.
Fat burning workout at home
As an example of a home workout, consider a complex that is repeated every other day and is performed only three times a week.You can replace exercises according to the example in the recommendations above.If you have sports equipment at home, the complex can be diversified and supplemented with other exercises.
Warm up with a jump rope for 5-7 minutes.
- Jumping in place x 20 times.
- Lunges forward alternately x 20 times on each leg.
- Jumpin Jacks x 20 times.
- Plank with forearms x 20 reps.
- Air lunges x 20 times.
- Reverse push-ups x 20 times.
- Burpee x 20 times.
- Plank jumps back and forth x 20 times.
After the circuit, rest for 2 minutes.Perform three circles, at the end of the workout you can jump rope for 5-10 minutes and stretch your muscles.
What results can you get in a week and in a month?
By training regularly 3 times a week, you can achieve excellent results within a month.You should not expect drastic changes in a week, but you can still observe the appearance of muscle tone and a slight decrease in volume.Depending on the metabolic rate and nutrition, which is important to adjust for weight loss, the results will differ.Some will lose only 2 kg, while others will lose 5 kg.The main thing is to see the result in reflection, because first the volumes will go away, so it is better to monitor the result by measuring body volumes rather than weighing.