Weight loss is a laborious and painstaking process that requires a significant waste of time and effort. Exercising in the gym will not only help you get rid of extra pounds, but can also strengthen your muscles and improve your overall health. As in any training complex, the success of training aimed at losing weight depends on many factors: a set of exercises, intensity and time of training.
Any workout should start with a warm-up that prepares the muscles for the load. All muscles should be kneaded, from the neck to the calves. As the first exercise, it is necessary to do an exercise aimed at burning fat from problem areas. Usually this is the press or sides. They also need to finish the workout. In total, 3 sets of 20-50 repetitions are done in each exercise, depending on the physical condition of the athlete.
Then you should do some kind of aerobic exercise, such as running or an exercise bike. They should be done with moderate intensity for 15-20 minutes. Aerobic exercise actively engages the cardiovascular and respiratory systems, and also helps burn fat molecules.
The exercises listed above should be done every week. The rest must be combined at your own discretion. One training day can be devoted to the legs, another to the back, and the third to the chest and arms. This will allow you to pay maximum attention and work out these muscle groups.
When composing a workout program for weight loss, preference should be given to complex exercises such as squats, various rows and presses. Leg workouts can include squats, leg presses, dumbbell lunges, calf raises, etc. A lesson aimed at developing the back: deadlift (for girls - with dumbbells), pulling to the belt, pulling the upper and lower blocks, hyperextension. Workout for the chest and arms: bench press, standing press, push-ups on the uneven bars, lifts for biceps, dumbbell routing. From the listed exercises, you should choose 2-3 and do them on the appropriate day.
In order to prevent the body from adapting to stress, exercises can be replaced with analogues every month. For example, the bench press can be replaced with a dumbbell set, the squat can be replaced with a leg press, deadlift can be replaced with a deadlift, etc. The loads should also be varied.
At the end of the workout, you should again do aerobic exercise and 2-3 approaches to the sides or press. At the end of the workout, there should be a feeling of complete fatigue, the muscles should ache and ache. It is necessary to train with full dedication, only then the classes will bring the desired results.
Any exercise aimed at weight loss should be done at high intensity so that your heart rate is at a high enough level. The higher the heart rate and the faster the breathing, the more effective the fat burning effect of the workout will be. Breaks between sets and exercises should not exceed 2-3 minutes. The duration of the training should be at least one and no more than two hours. You should do 3-4 times a week.
It should be remembered that weight loss training cannot bring results without following a low-calorie diet and giving up bad habits.
