Effective training for. Workouts for effective weight loss - exercises at home and in the gym

We have translated from scientific language on the human several important knowledge that will help you grow muscle as efficiently as possible.

We believe that almost everyone who reads texts and fitness understands that exercise can increase both strength and muscle size. However, there is a clear difference between strength training, and training aimed specifically at increasing muscle size.

How muscles grow

By itself, weight training does not cause muscle growth. But the load received in training causes fatigue and stimulates physiological mechanisms, which are mainly during rest and cause the muscles to increase. Growth occurs as a result of an increase in the thickness of muscle fibers and the volume of fluid in muscle cells.

Ability to grow muscle mass depends on gender, age, weight training experience, genetics, quantity and quality of sleep, nutrition and fluid intake, and even stress levels can affect the ability to increase mass. For example, work overload or insufficient sleep can significantly reduce muscle growth despite proper training and nutrition.

Mechanical and metabolic stress

There is no doubt that if you regularly and correctly draw iron, then this leads to an increase in muscle volume and strength, however, scientists still have not decided what exactly causes muscle growth.

Training causes two specific types of stress: mechanical (micro tears in the muscles - read more: "") and metabolic (starting chemical recovery processes due to the energy expended by the muscles), and both can provide the necessary stimulus for muscle growth.

The problem for research is that both mechanical and metabolic stress act in pairs, and it is not easy to isolate the effect of each of them separately on muscle growth.

"Slow" and "fast" muscle fibers

To develop an exercise program for maximum muscle growth, you need to understand the physiology.

There are two main types of muscle fibers: slow twitch and fast twitch. Fast twitch fibers are larger in diameter than slow fibers and therefore occupy a more prominent place in your muscles.

"Slow" fibers are also referred to as aerobic, due to their high oxidative abilities, which enable them to contract for a long time. They are best suited for long-term, low-effort activities (such as long-distance running).

Fast twitch muscle fibers have a high threshold of excitation, as well as a high speed of signaling, and are better suited for fast efforts (so runners on short distances look like athletes compared to stayers). In other words, it is precisely these fibers that are needed to successfully pull a heavy barbell.

Repetition method. If you want to grow, do sets to failure

It's not enough to just lift weights for high reps if it doesn't lead to muscle failure. The body stores and uses energy very efficiently, so if you repeat exercises with a constant load, this can limit the amount of mechanical (roughly, they will tear badly) and metabolic stress (little growth hormones are released) for muscles and minimize training results.

Simply put, for maximum muscle growth, it is advisable to do exercises to muscle failure (I can’t anymore!)

3 types of training

Scientists Zatsiorsky and Kremer in 2006 identified three fundamental types of training: the maximum effort method, the dynamic effort method, and the repeated effort method. The first two methods are good for their purposes, but are not the most effective for muscle growth.

1. Maximum effort method

For this method, significant weights are used to increase the activity of “fast” muscle fibers (which we wrote about in more detail above). Roughly speaking, the maximum effort method is associated with lifting the maximum possible weight (respectively, and a small number of repetitions in the approach).

The main stimulus from the maximum effort method is mechanical (aimed at creating microfractures in the muscles), myofibrillar hypertrophy with a significant increase in strength and a moderate increase in muscle mass.

The maximum effort method is effective for developing strength, but not the best. effective remedy increase in muscle mass.

2. Method of dynamic forces

Dynamic effort training does not use maximum weight, but the emphasis is on moving the weight as fast as possible to stimulate the motor units.

This method is most effective for increasing the rate of force development and contraction power needed in many sports or dynamic activities. However, it does not provide enough mechanical or metabolic stress to the muscles needed to stimulate growth.

3. Method of repeated efforts

The method of repeated efforts does not provide for maximum loads, but the need to do exercises until muscle failure occurs (when it is no longer possible to complete any of the next repetitions in the approach).

The last few reps that have to be done through burning can involve all the fibers in the target muscle in contraction and cause significant overload. When using the method of repeated efforts, slow motor units are activated at the beginning of the approach, as they become tired, “fast” muscles will also be connected.

The repetitive effort method of exercising to failure is the most effective for muscle growth, science says. At the same time, it is important to work to failure. If the load is insufficient or the set is not performed to failure, stimulation of the “fast” motor units (as you read above, they are the main ones that give muscle volume) does not occur or the necessary metabolic conditions are not created that promote muscle growth.

Sleep and recovery are just as important as exercise and nutrition.

Rest is the most underestimated element of training. No matter how long you endured the pain of the last repetitions and how diligently you added protein and calories to your diet, it is not as important as the time it takes to promote nutrients and hormones for muscle protein synthesis after exercise.

Exercise and food are an important part of the muscle growth equation, but not all. Adequate recovery is very important - it is necessary to give the muscles enough time to replenish glycogen stores and the processes of reconstruction and creation of new muscle tissue.

The recovery required for muscle growth is 48-72 hours between workouts for a particular muscle group. This scientific argument, by the way, speaks in favor of split training - when each muscle group receives the main load, for example, once a week.

Inducing mechanical and metabolic stress during your gym workouts will only make sense as long as the hormones and substances needed for muscle growth are released during REM sleep. And this means that a good night's sleep is important for muscle growth after a workout. Insufficient sleep and recovery will ruin your efforts in and out of the gym. dining table. Moreover, sleep deprivation can increase adrenaline and cortisol levels, which can also reduce the ability to form new muscle tissue.

Lack of sleep, poor appetite, prolonged illness, and loss of growth as a result of exercise are all symptoms of overexertion that can significantly impact a person's ability to achieve their fitness goals.

“Under recovery” is another reason to think about overvoltage. “To promote muscle growth, you need time to rest ( active rest), providing the opportunity to fully recover,” says Schoenfeld (2013).

Training program for gaining muscle mass

Number of repetitions

Science suggests that for maximum muscle growth, choose the weight so that you do 8-12 repetitions to muscle failure - it's good that almost every trainer in the gym seems to know this simple fact. True, now, unlike you, not everyone knows exactly why.

The amount of rest between sets

Short or medium rest between sets (30 seconds to 2 minutes) can cause significant metabolic stress.

Number of sets in each exercise

According to scientists, performing 3-4 approaches provides the most effective mechanical tension for all involved muscles.

Travel speed

Scientists recommend that the movement with maximum effort is faster - 1-2 seconds (for example, lifting the bar), and the eccentric phase of the exercise (for example, lowering the bar) is longer (2-6 seconds). Slower execution of the eccentric phase is necessary to ensure sufficient mechanical tension - it is this "lighter" phase of movement that is most important for muscle growth. “In terms of hypertrophy, eccentric contraction has a greater impact on muscle development. In particular, eccentric exercise has been associated with greater increases in protein synthesis” (Schoenfeld, 2010).

Free weights or machines

Schoenfeld, a scientist, states that each type of weight plays a role in optimal muscle growth: “Free weights that involve a large number of muscles help to increase muscle density, while the stabilization provided by machines allows for more stress on individual muscles.”

Preparing for serious training

When training for muscle growth with a large metabolic and mechanical effect can cause serious muscle damage and are recommended for people with at least one year of training experience.

It is necessary to start with a dynamic warm-up, loading the core muscles (abs, stabilizer muscles, and others) to prepare muscle tissue for the stress of high volume training.

Order of exercises

It is preferable to start training with complex movements with free weights to include the maximum number of muscles (for example, squats with a barbell, deadlifts are best done at the beginning of a workout), and gradually move to simulators that affect individual muscles during the session.

Extreme exercise

The last exercise in each workout must be performed in the simulator with weight reduction: after all repetitions of the set to failure, the weight is reduced and the maximum possible number of repetitions to failure must also be done with it.

Weight reduction approaches can cause significant mechanical and metabolic stress, as well as significant discomfort, so they should be performed at the end of the session.

It is important to dose the load that is right for you, because “overload” can be no less harmful to muscle growth than “underload”. For example, the scientists-recommended muscle-building program (see below) limits cardio. According to Schoenfeld, "Exercising too much energy can reduce muscle growth."

The exercise program below is based on the latest scientific research related to muscle mass gain.

Attention: RM - repeated maximum

Day 4. Rest or low-intensity cardio exercise

There is no getting away from the fact that to lose weight safely and permanently, you need to eat right and exercise.

Exercise burns calories, builds muscle so you burn more calories and lose more weight.

Find your workout clothes, choose one of nine the best exercises for weight loss and get on the path to a healthier and leaner self today.

In this article you will find the most effective exercises for weight loss, when they really work and help burn excess fat. But if you expect to see here a complex of simple movements that can be easily performed at home, then you are mistaken.

Immediately watch the video with a set of exercises for losing weight at home.

Effective ways to reduce the amount of subcutaneous fat is always physical activity and the more intense the training, the greater the results can be achieved. Yes, some of the suggestions can be done at home, especially if you have a lot of excess weight and it’s hard to immediately transgress to enhanced tinting. We are talking about exercise, that is, you will need to exercise, and I suggest that you exercise in what is really effective in helping you lose weight. Proper nutrition will help stop accumulating fat, and physical activity will help burn body fat faster.

If you don’t know what to cook for breakfast for more effective weight loss, then be sure to watch this video:

1. Walking

Walking is a great exercise for weight loss: it doesn't require any equipment other than a decent pair of comfortable shoes, and you don't need a gym membership.

It's a low-impact exercise, which means you won't break your knee or get some sort of injury that could leave you on the bench for a week or even months.

For those with health problems, including obesity and heart disease, walking is an effective, low-impact activity that will result in both improved general condition health and mental well-being.

Depending on how much you weigh, walking 6 miles in 1 hour will burn 5 to 8 calories every minute, or 225 to 360 calories in a 45 minute walk.

At this rate, walking for 45 minutes a day almost every day, you can lose a pound a week without changing your habits.

So, grab your walking shoes, turn on your iPod, and go for an invigorating walk around the neighborhood.

If you live close to your work and store, make walking your main mode of transportation and you will notice how your calories are burned. When the weather is bad, take a walk on a local path or alley, or run on a treadmill.

2. Workouts with kettlebells for weight loss

Weights are cylindrical iron balls with one handle. Unlike traditional hand dumbbells, the weight of the kettlebell is not evenly distributed, which means your body will have to work to balance you with the weight of the kettlebell.

Kettlebell training not only burns up to 400 calories in 20 minutes, but also strengthens the heart, soothes, corrects posture, acts on all important muscle groups, and also stabilizes them.

Since kettlebell exercises involve all the muscles in the body, such workouts will speed up the metabolism so that the body burns fat faster, “pump up” the heart, so you get an aerobic workout. In fact, a 20-minute kettlebell workout is equal to a ten-kilometer run in terms of calories burned and the effect on the functioning of the cardiovascular system.

However, successful kettlebell training requires proper dexterity to avoid injury and get the most benefit from your workout. If you're just getting started with kettlebells, take the class for tips on exercise technique and safety rules to follow when training with heavy weights.

Active swimming can burn 400 to 700 calories per hour. When losing weight, all types of swimming are effective, starting with front crawl, breaststroke, and even doggystyle swimming.

Swimming is a very effective and tonic method of losing weight. These are low impact exercises on the legs, they give strength, tone and train the whole body.

Swimming is especially beneficial for women in their third trimester of pregnancy and people suffering from arthritis, obesity, and musculoskeletal disorders.

It is also a great choice for those who suffer from bronchial asthma because the moist air helps clear the airways.

Many athletes use swimming as a side exercise during injury recovery. When the body is immersed in water, your weight is 10% of your actual body weight. In addition, water is 12 times denser than air, which makes it ideal for strengthening and maintaining muscle tone.

Excess weight is the eternal problem of millions of women around the world. Everyone knows that the most effective way to cope with extra pounds is regular exercise.

Workouts for fast weight loss

But not everyone knows what type of fitness helps you lose weight faster and what loads burn fat more efficiently: cardio or strength training.

In order to choose the most effective type of fitness, you must first understand the concepts.

Strength training is an exercise that is performed using various types of weights, such as dumbbells. Cardio workouts are exercises aimed at strengthening the cardiovascular system. These include loads without additional weights, such as aerobics, cycling, running and others.

How is fat burning during strength training?

Power loads well disperse the blood and improve the metabolism in the body. At the same time, the metabolism remains elevated for a long time after classes. There is an opinion that cardio training burns fat much faster than strength training. This statement is suitable for short and intense strength training, because in this case there is an active burning of carbohydrates, not fats.

But strength training has a longer lasting effect., as they require huge energy costs from our body and continue to work for several more days after class. After a workout, our body needs time to recover, which means that it burns more calories even when you are at rest.

How does cardio burn fat?

During cardio training, fat burning is much faster, than with power loads, since our body begins to intensively consume oxygen. Correspondingly, calorie consumption increases.

However, recovery after cardio training is very fast and no changes in the muscles occur. In addition, sometimes the body can use not fat for nutrition, but its own muscles. Therefore, people who lose weight with cardio and diet get rid of extra pounds very slowly.

How to speed up fat burning and weight loss?

Both cardio and strength training have their benefits. Cardio training allows you to quickly burn fat during exercise, but does not have a lasting effect. And strength training, although it does not provide quick results, burns fat even after exercise.

Therefore, to achieve the most pronounced result, it is best to combine these two types of training. Start classes with strength exercises and then move on to cardio.

Cardio exercises can also be done before breakfast, thus, you will use up the already accumulated fat. And the evening is perfect for strength training. Also, don't forget that for effective weight loss you need to eat right.

An excellent solution is a diet low in carbohydrates and fats or a diet high in proteins.

Studying information on bodybuilding, it is easy to see that the main topic for athletes (advanced and beginners) is a set of muscle mass. People are looking for a way to build muscle in the shortest possible time. And this, by the way, is not surprising at all. In the presence of big muscles, to earn some money, to make it more embossed - a matter of technology.

Really useful information in terms of mass gain in virtual space, not so much. Most articles describe truths that are already known to the majority.

In this article, we will talk about how to do it correctly, give a detailed training program that allows you to achieve success in the shortest possible time.

Warm up

Before the main workout, aimed at gaining mass, which includes basic, heavy exercises, you need a good warm-up, warming up the ligaments and joints. It is best to use a treadmill for this purpose. Ten-minute work on the track at a slow pace is quite capable of preparing the body for strength training. The next stage of the warm-up is stretching. Before doing this exercise, identify your problem areas: shoulders, elbows, etc. It is on them that the emphasis should be placed.

Before performing a working set, it is necessary to conduct one or two warm-up approaches using light weight. How to determine your light weight? Very simple: this is approximately forty to fifty percent of the weight of the worker. Warm-up sets give the body confidence, allow it to better feel the exercise.

How much time to waste?

Too long sessions in the gym are undesirable. For a good workout aimed at increasing muscle mass, one hour is enough. The most important rule that every athlete should remember: "The intensity of the training is more important than its duration."

After the end of the workout, you need to take a short break, stretch the joints and muscles. It is best to take a swim in the pool at this time.

It is impossible to be distracted from training for extraneous matters. Unfortunately, in gyms you can often see such a picture - someone is talking on the phone non-stop, the other is playing an electronic game. Units are trained - hence the lack of progress in gaining muscle mass.

It must be remembered that training exists in order to practice. If you intend to gain muscle mass, exercise without allowing yourself to be distracted from the main goal.

Work to failure

The key to success is strict work until the last repetition. The most effective are precisely the last repetitions that we do, overcoming the resistance of the body, severe muscle pain. It is these repetitions that make the muscles grow.

How many times a week do you go to the gym?

After all, what is the process of muscle growth? The athlete deliberately injures muscle tissue (you should not be afraid - these injuries are absolutely safe). Micro tears occur in the muscles, which the body seeks to heal. The healed muscle becomes larger in volume. In order to heal micro-tears, the body needs several days, so daily training is strictly contraindicated.

In this regard, the training program for gaining muscle mass should be divided into, say, three days a week. You can choose from two options:

• Monday Wednesday Friday.
• Tuesday Thursday Saturday.

Rest between workouts should be at least one day. Among bodybuilders, it is customary to divide all muscles into groups: biceps, back, chest, legs, shoulders, triceps. In each workout, you need to pump certain muscle groups.

Effective training program

Monday: chest, abs, triceps

• It is with the press that you need to start. We do five approaches, using absolutely any exercise aimed at pumping the abdominal muscles. It can be twisting, leg raises on the bar, or others. The number of repetitions depends on the complexity of the chosen exercise, but the abdominal muscles must burn when performing the last movements.
• We lie down on a horizontal bench, we start bench press lying down. It is necessary to perform four sets of eight to twelve repetitions. Exercise pumps the pectoral muscles, giving them massiveness.
• Starting position - lying on a horizontal bench. We begin to breed dumbbells to the sides. Do four sets of twelve reps. Exercise increases the size of the muscles, and also gives them a relief shape.
• Next exercise: bench press on an incline bench head up. You need to complete four sets of twelve repetitions. Before this exercise, you need to properly warm up the muscles of the shoulder joint in order to minimize the risk of injury to the shoulder. This exercise is great for the upper chest area.
• Bench press with a narrow grip - aimed at pumping the triceps. Do four sets of twelve reps
• The last stage is four approaches with the maximum possible number of push-ups on the uneven bars. This exercise is extremely effective for gaining muscle mass, perfectly trains the triceps, and involves the shoulder girdle in the work.

So, training on Monday allowed me to pump the pectoral muscles, how to work on their shape. Triceps are fully pumped. Training is hard, after it you need rest. The best option- Take a swim in the pool.

Wednesday: biceps, back

1. You need to do five approaches to the press of your favorite exercise, then warm up the body with a warm-up.
2. The classic exercise is the famous deadlift (if you have back problems, replace it with hyperextension). First we do two warm-up sets, then three sets of twelve times. Before performing, it is necessary to stretch the back, especially the lumbar region. Deadlift It is extremely effective not only for the back, but also for the muscles of the whole body. While doing this exercise the body of an athlete produces an incredible amount of testosterone necessary for muscle growth. It requires maximum effort and full dedication.
3. Wide grip pull-ups: do five sets with as many reps as possible. If pulling up is not possible, you can use the so-called pull-up simulator or use a block simulator for chest traction. The pull-ups themselves are great. basic exercise for the back, it is more effective than any simulator.
4. Dumbbell row to the belt with an inclination and emphasis on the bench is performed four sets of twelve repetitions. The exercise is extremely effective for the back, literally draws every muscle.
5. Lifting the bar while standing is aimed at pumping the biceps. We perform four sets of twelve lifts. Without a doubt, this is the most effective exercise for the biceps.
6. Alternate lifting of dumbbells is performed while sitting. The lifting of dumbbells is aimed, of course, at pumping the biceps, giving it shape and height. You need to do 3-4 sets of 10-12 times for each hand.

As a result, on Wednesday we managed to start the mechanism of muscle growth, work out the muscles of the back, and activate their growth. In addition, we pumped the biceps in the most effective way. You can relax by doing a hitch and stretching.

Friday: legs and shoulders

• We start by lifting dumbbells overhead. The exercise is performed in a sitting position, doing four sets of twelve repetitions. Before you begin to train the shoulder girdle, you need to properly stretch the shoulder joints.
• We perform the lifting of dumbbells in front of us on the front bunches of deltas. You need to do 3-4 sets of 10-15 times.
• Raising dumbbells in an incline will help visually increase your shoulders. We take a small weight so as not to injure the shoulder joints. Two or three sets of 12-15 times will be enough.
• Then the most difficult thing lies ahead - pumping the legs, squats with a barbell on the shoulders. The standard number of sets and repetitions is 4/10-12. This is an extremely difficult exercise that requires perfect technique and full concentration from the athlete. Before performing, it is necessary to knead thoroughly knee joints, waist, ankle.
• The last to perform lifting on socks while sitting. Easy exercise, it can be done before squats. Enough 3-4 sets of 12-15 repetitions.

The result of Friday's workout: great work on the muscles of the legs and shoulders. We perform a hitch, stretching and rest.

On Friday, we finish our muscle building workouts until Monday. The three-day program should be followed for two to three months, then it needs to be radically changed. This is done so that the body does not get used to the load.

Without what there will be no success?

When building muscle tissue, you need multiple and plentiful meals 5-6 times a day. So you do not load the body, and the components regularly enter the blood in equal amounts. Thanks to this, nutrition is always supplied to the muscles. If the diet is taken by the classical method (breakfast, lunch, dinner), then the excess nutritional compounds will go not to increase muscle tissue, but to form fat accumulations. In the future, adhering to a high-calorie diet, it is impossible to remove these unwanted deposits.

A daily diet with a high-calorie diet should consist of 70% high-calorie foods and 30% low-calorie foods. The ratio helps to better assimilate beneficial compounds and avoid overload. digestive system. Vegetable fiber, found in low-calorie vegetables and fruits, increases intestinal motility and makes it difficult to digest high-calorie foods. However, you can not completely abandon vegetables and fruits, just their total volume in the diet should be less than 30%.

The daily amount of food consumed should be distributed in equal parts for each meal. Before 16:00, approximately 70% of the prescribed amount of food should be digested. In the evenings, you can not eat fatty and sweet. In the evening, food should be easily digestible and include plenty of protein. The optimal set for dinner is salads, eggs, fish, vegetables (including legumes) and sour-milk products.

While on a high-calorie diet, reduce your intake of high-fat foods (lard, fatty meats, butter and margarine, sausages, and so on). If there is an appropriate amount of carbohydrates in the body to grow muscle tissue, then the excess fat mass also accumulates in adipocytes, fat cells.

It is also recommended to limit fast carbohydrates (confectionery and bakery products, sweet fruits). They quickly increase blood sucrose levels, and the body is forced to convert glucose into fat in order to lower sugar levels. This reduces the effectiveness of the diet.

However, such products are allowed to be consumed, but only immediately after training. At this time, glucose deficiency occurs in the muscles and organs and they can easily absorb it in large quantities due to increased secretion (release) of insulin.

Ratio nutrients: carbohydrates - 50-60%, proteins - 30-35%, fats - 10-20%. In the process of cultivating mass, you need to consume as many slow carbohydrates as possible, while reducing the use fast carbohydrates. Also, do not reduce the amount of fat consumed below 10%. This will provoke unwanted changes in metabolism. The consumption of exclusively vegetable fats is considered optimal. oily fish can be used without restrictions.

It is impossible to raise these percentage data to the absolute. Each person is individual. Therefore, it is necessary to choose a percentage distribution of nutrients that is ideal for solving the tasks.

Do not forget about fluid intake. Any processes in the body require the consumption of a certain amount of water. A high-calorie diet and muscle growth accelerate metabolism in systems and tissues. This inevitably leads to a sharp increase in water consumption. In such conditions, it is necessary to increase the total daily water intake to 3 liters to avoid dehydration.

A high-calorie diet can be combined with sports nutrition. Supplements allow you to greatly accelerate the development of muscles and replenish the stocks of the most important trace elements required against the background of increasing loads.

Protein shakes are consumed in between meals, just before bedtime, immediately after sleep and at the end of a workout. If a gainer is used instead of pure protein, then it is taken only after training.

AT without fail bodybuilders need a special vitamin-mineral complex that replaces the lack of fruits and greens in their diet. Creatine is consumed only after training. It is better absorbed by muscle tissue in a mixture with a gainer, sweet juices or a protein shake.

We speed up the process

We bring to your attention a reminder that will help you properly take sports nutrition during the mass gain period:

First results - when to expect?

Muscle growth occurs during the period when the amount of total energy for the implementation of all vital processes exceeds the amount of energy received from food. However, given the natural location human body to homeostasis (the ability to self-regulate under the influence of external factors), it is necessary to increase the calorie intake by 50 and even 100%. Experience shows that increasing calories by 10 or 30% in most cases does not lead to the desired results.

It is necessary to gradually increase the caloric content of daily nutrition until the weekly weight gain stabilizes within 700 g. The maximum mass that can be increased in a month of intense training ranges from 4-5 kg.

Conclusion

It should be noted that every year the growth of mass will become more complicated. If you are at the very beginning of this path and really want to achieve results, follow all of the above principles: a balanced diet, optimal plan training, strict adherence to the regimen. This is the only way you can get a beautiful figure and keep the result for a long time.

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious :)

When striving for a beautiful figure, and not just for attractive numbers on the scales, diet is only half the battle. The remaining 50% take physical activity, but not everyone understands what they are - effective workouts for weight loss, whether they can be performed at home, whether there are separate complexes for the stomach, hips, and other problem areas. Is it necessary to go to the gym, take individual classes with a trainer in order to start losing weight?

What workouts are best for weight loss

Leading nutritionists and sports doctors say that it doesn’t matter if you intend to train in the gym with exercise equipment, prefer to run, or practice video in front of a computer monitor. Not this, but a system of external factors, including the thoughtfulness of the lesson, will be responsible for the rate of fat burning. Here you need to take into account the initial weight, the preparedness of the body, count the pulse during exercise. It is possible to say which workouts are more effective for losing weight - at home or in the gym - only from the standpoint of psychology.

Homemade

Psychologically easy option- in your territory. No one looks at your failures, you don't compare yourself to already pumped up athletic girls, but you may not have the equipment required for productive work. Effective home workouts for weight loss are mainly fitness, tabata, jumping. You can add gymnastics, stretching, but they are more aimed at tightening the contours.

In the gym

The advantage of studying outside the home is the presence of a coach (an exception is a subscription for a free solo visit), who will not give you the opportunity to spare yourself, will control all actions, and if necessary, will provide assistance. Number of inventory and types physical activity is also disproportionately higher, which makes classes more effective. Effective workouts in gym are mainly compiled by a trainer and represent a combination of power loads with aerobic ones.

weight loss training program

Movement is important in the process of burning fat and calories consumed, but simply adding walking or swimming in the pool to your usual schedule is not enough to start losing weight. This measure will be effective only in obese people. The rest need to choose an individual (!) Movement option and understand how weight loss programs are formed - complexes of physical activity, with which fat burning starts in a particular body, and nutrition according to BJU.

Power

If you're moving away from being overweight, a rigid exercise plan that builds your strength doesn't make sense. You will not notice fat burning (as you would like), but after the first lesson, decide that the sport is not for you. The strength training program for weight loss will be effective at the refining stage, because. it will begin to form a muscular relief and help to bring the proportions of the body to the ideal. It does not include exercises for weight loss, but loads that affect endurance. You also spend fat reserves, but less actively.

For fat burning

If you study the effectiveness of classes for weight loss, cardio is the leading option from a small list. The bottom line is to maintain heart rate at an aerobic level throughout the entire workout, while it should last 40-45 minutes. The pulse should not fall, otherwise the load will cease to be beneficial, you will begin to work on endurance. This program may include running on a treadmill, aerobics, dancing, and other activities that meet the specified requirement. Please note that warming up before cardio is not included in the indicated 40 minutes.

For fast weight loss

If you are trying to urgently correct the figure, you can include intensive (or interval) workouts in the program for quick weight loss. In duration, they are shorter than cardio, because the body works at maximum power and a very high heart rate. Such a load must be dosed, otherwise it ceases to be useful. Mostly this set of movements is added to basic cardio, since they do not give a result on their own, but together they accelerate the process of burning fat.

The system of training for weight loss

To create an individual course of classes, you need to take an integrated approach - only as it will be effective. The system of training for weight loss is developed with an eye on:

• initial weight;
• physical fitness;
• specific (!) goals.

Any work gives effect when you see the end result. Decide how you need to reduce the volume: lose an abstract 5 kg or remove 3 cm from the stomach, 5 cm from the hips and tighten the back of the arms? The plan in these situations will be different, as well as for an obese person with a normal BMI, for a beginner and an athlete in the past. Even age and chronic diseases can affect the rate of weight loss and the choice of program.

What is the best time to exercise

When losing a kilogram, experts consider morning workouts to be more effective, since at night the so-called. carbohydrate pit, after which any physical activity leads to the consumption of deferred reserves. If you perform the same exercises for effective weight loss in the evening, you will first begin to burn what you ate during the day. However, the optimal time for exercising is also the time when physical activity does not worsen your well-being.

Mode

The frequency of the sessions is also an important factor in their effectiveness. Even with the fastest weight loss, there is no point in exercising every day, because. the body will begin to work on endurance and burn not fat at all, but muscles. In addition, hypoglycemia will overtake you - a sharp zeroing of sugar. Recommended schedule that does this process useful - with an interval of 2 days for beginners and up to 5 times a week for trained ones.

Plan

When scheduling your workouts, you should separate your anaerobic and aerobic workouts into days. At the initial stage, you should not combine them - you will not achieve the result you are striving for. It is better to stick to such a training plan for weight loss: Monday, Wednesday and Saturday are given to cardio, Tuesday and Friday to strength. This is an option for the "advanced" - in the first weeks you will have only 2 cardio, and by the end of the month you can already add variety to your schedule.

A set of exercises for weight loss

From the list of elements presented below, you can make up half of a full-fledged lesson, but it is better to break them into sets for the days of the arms-back and legs-belly (as an example), without combining them into a single complex. For convenience, rewrite them in a table and note how much and how each was done - this way you will have access to an assessment of the fat burning process and an assessment of the effectiveness of the training. Complete the session with a massage of the worked areas - this is how you will help the skin, maintaining its tone.

Warm up

Experts advise warming up the body by jogging or a selection of different jumps. In addition to them, the workout plan for weight loss includes:

• Semi-squats with feet open outward and a flat (!) back.
• Swing your legs forward and to the sides (it is possible with an ankle weight).

Side Exercises

A beautiful waist is not only narrow, but also with a soft curve, so you need to grind the sides for it. The right loads for them are those that affect the oblique abdominal muscles. These exercises for losing weight on the sides will only work when working at a fast pace:

• Tilts of the straight body with the left hand touching the right heel and vice versa.
• Lying on your back with bent knees, tear your shoulder blades off the floor and stretch right hand for the left leg and vice versa.

For the stomach

Simple pumping of the press, familiar from school physical education, is not effective in terms of weight loss. Exercises to reduce the abdomen should involve the deep abdominal muscles, especially in women. The most effective options:

• Scissors. Additionally, it will contribute to the care of centimeters from the hips. Lying on your back, legs torn off 5-10 cm from the floor should be reduced and spread like blades. 2 minutes fast pace.
• Clip. Lying on your back, sharply raise your legs and arms with a separation of the shoulder blades. Relax after 10 seconds.

For the whole body

Water aerobics and any kind of fitness are considered to be the most beneficial in the matter of rapid weight loss. From the latter, you can draw the following exercises for losing weight:

• Burpees for explosive power. Execute quickly. From a vertical position, sharply squat down, after taking a push-up position, group back and jump up. There are no pauses, do 4 minutes with 3 breaks of 10 seconds.
• Plank. Emphasis on elbows and half-fingers, the main task is to keep the body parallel to the floor from 1 to 5 minutes (time grows with each lesson).

For hands

It is better to work out the upper part of the body with weighting, otherwise the effectiveness will be reduced. The most effective exercises for losing weight on the arms are pull-ups, which require the presence of a horizontal bar, and push-ups. The latter can be varied in grip width, speed, weight on the back. There are a couple of other ideas on how to diversify classes:

• From bodybuilding: lying on your back, pull your arms extended in front of your chest with dumbbells to your chest and straighten them back.
• Within 2 minutes, having taken the “plank” position, change the emphasis from the elbows to the palms and vice versa, without losing an even body.

For legs

Jumping is the best form of exercise after running (not allowed for everyone) if you want to achieve slim hips. However, they should be performed with the obligatory landing on a full foot, otherwise you will start pumping your calves. Both types of jumps from the list must be done for 5 minutes:

• Jumping "asterisk": legs together, apart, arms opposite.
• Jumping back and forth, feet connected.

Exercise at night

Before going to bed, you should not give yourself a high-intensity load, because. it promotes a surge of adrenaline, so you will be visited by insomnia. Evening exercises for weight loss at home are more aimed at dispersing the blood and give the muscles little work. Experts advise doing simple stretching and Pilates elements:

• Lying on your stomach, quickly lift your chest off the floor (hands behind your head) 25 times. At the last, linger in the raised position for a minute.
• In the evening complex, you need to include the “fold”: make 50 tilts of the body down with connected legs. Grab them with your hands under your knees, stand for a minute.

Charging for weight loss

In the morning, the body needs to train without depleting reserves: only to help awakening and metabolism. Solo charging does not work, because. you do not enter the aerobic zone, but by doing it every day, in a month you will be able to see the changes. Morning exercises should last at least 20 minutes. This can include working with a hoop, walking up the stairs.

The best weight loss exercises for morning exercises:

• Body tilts at points: forward, sideways, backward, sideways - clockwise and counterclockwise.
• Torso rotations with static hips will work the sides well.

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Attention! The information presented in the article is for informational purposes only. The materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and give recommendations for treatment based on the individual characteristics of a particular patient.