At present, overweight is an acute problem in Russia. Many people mistakenly think that this negative factor is reflected only in appearance. In fact, due to the high body mass index, the most terrible diseases develop: diabetes, heart attack, anemia, and much more. There are many methods to get rid of excess stocks. According to experienced specialists, the most effective of them is strength training for burning fat.
Several factors provoking the appearance of excess weight
Before you talk about how to properly organize strength exercises at home, you need to remember about where such a negative phenomenon as body fat comes from. There may be several reasons:
- The first, most obvious factor is eating the wrong foods. Fans of sweet, fast food, fried foods, beer and soda are at risk for obesity.
- Low activity. Many people become fat because of sedentary work and inactive lifestyle.
- Another factor is stressful situations that negatively affect the appearance.
In addition, there are medical reasons: hormonal failure or impaired metabolism. With the appearance of extra pounds, you should take speedy measures until this problem develops into obesity. The fastest and most effective way is to create a weight training program for burning fat. You can do it yourself or seek help from an experienced instructor.
Strength Training Concepts
What is strength training for burning fat? This is a complex of intensive exercises aimed at correcting a figure in a particular area. Many women neglect her, they believe that the inflated muscles will make the body masculine. In fact, this is far from the case. If everything is done correctly, then you can find quite elegant forms.
In addition, such exercises have a positive effect on the state of health: they strengthen the skeletal system, make the joints more resilient, and the heart is stronger. After a month of regular training, a person begins to notice that he has become less tired, is better at a certain job and has ceased to feel weak after awakening. Similar exercises also produce hormones of happiness. Perhaps, for this reason, all athletes are cheerful and self-confident?
Strength training in the gym is based on performing exercises with extra weight: dumbbells, barbells, cuffs, sand balls, discs and much more. If desired, such conditions can be created at home. To do this, you need to take any weighty cravings: water bottles, a heavy iron object, etc. If you wish, you can buy any equipment in a sports store.
Strength Training
Before you begin to do strength exercises at home or in the gym, you need to properly prepare:
- The first thing to do is to visit a therapist. He will give direction to the necessary tests and comprehensively evaluate the state of health. After the examination, he will issue a verdict: can the patient engage in such a sport.
- Next, you should purchase comfortable clothing so that it does not hamper the movement. Special attention should be paid to light and comfortable shoes.
- If the training will be held in the room, then it is worth stocking up not only with the necessary equipment, but also with a rubber mat, on which it will be convenient to carry out the exercise.
- The load must be increased gradually. First you should take the lightest dumbbells, then you can gradually increase the weight and switch to another inventory.
- During the exercise, you should listen to your state of health, if there is discomfort, a feeling of vomiting or dizziness, then the classes should be stopped immediately.
Before the training itself, you also need to prepare a small bottle of water and a small towel. It is also recommended that you prepare a list of energetic compositions that will make your workout even more fun. 2 hours before class, you do not need to eat.
Workout planning
It is worth preparing a strength training plan in advance. For this, it is not necessary to contact an experienced specialist. If desired, this can be done independently. It is important to pay attention to several basic rules:
- The duration of the training should be from 45 minutes to 1 hour.
- After each series of exercises you need to take a short break, 1-2 minutes are enough. At this time, you can shake the limbs, drink a sip of water and normalize breathing.
- Experts recommend choosing a time from 15.00 to 18.00, during this period the process of burning fat is more active.
- You need to pay attention to sports at least twice a week, otherwise all the work will be in vain.
- From the whole variety of exercises you need to choose the most suitable for yourself. It is worth focusing on which area needs to be worked out to a greater extent.
- Next, you should distribute the complex of these exercises by day. Gradually, you need to increase their complexity and number of approaches.
- For convenience, you need to create a colorful calendar in which you need to paint each lesson in detail. You can combine several different workouts. For example, once a week to focus on the muscles of the press, and the next time to conduct a general strengthening workout.
Strength training for girls should be supplemented with a 10-minute stretch, this will make the body sophisticated, elegant and flexible.
Full Body Workout
There are several effective exercises for creating a training program aimed at burning fat throughout the body. Due to them, the pulse should work several times faster, the blood will circulate better, due to which all subcutaneous deposits will begin to burn.
- You should run around first. You should start with a light workout, gradually increasing the pace. The knees should be lifted strictly to the hip area. This action should be performed at least 5 minutes.
- Once the body has warmed up, you can begin to perform strength training. Heavy cuffs should be worn on the ankles. Next, you need to do a deep squat, spreading your legs as wide as possible. From this position, it is recommended to make a jump by connecting the feet.
- Now the body again needs to be warmed up as much as possible. To do this, you need to take the emphasis lying down and at a fast pace, begin to alternately pull the knees to the chest.
- Then you can repeat the squats, but without cuffs, but with dumbbells in hand.
- The next part of the training is to jump over an obstacle. You need to put any object in front of your feet and try to overcome this obstacle at an energetic pace.
- It is worth taking care of the arms, back muscles and abs. You need to take dumbbells in two hands and lift your arms up. In this case, you can not slouch, it is necessary to tighten the stomach and pull the buttocks.
Strength training should be at least 45 minutes. This period is enough for the body to start burning fat. At first, 8 repetitions of each exercise is enough, gradually you need to increase this number to 3 sets of 10 repetitions.
Waist correction
Many girls face a problem such as “ears” on their hips. Accordingly, they begin to worry about how to remove the stomach and sides. Exercises must be performed at a fast pace, otherwise the desired effect will not be achieved. In total, there are three most effective ways to make a waist thin and elegant:
- All kinds of twisting. You need to put your hands on the back of your head and quickly turn the body in different directions. You can do them from a standing position, sitting and even lying down.
- Tilts (forward, right, left) with extra weight. It is best to use dumbbells as it. If there is no such inventory, then you can twist the towel into a tourniquet and hold it over your head during this action. Hands should be strictly straight.
- It is also recommended to buy a heavy hoop and twist it every other day for 30 minutes.
A similar circular training for girls should be supplemented by warming up exercises. As they may be jumping in place or running. After them, the whole complex can be repeated. After their implementation, blood will begin to circulate faster, and there will be much more benefit from training. People who are concerned about how to remove fat from the abdomen with exercises should know how the bar is implemented. This requires standing for several minutes at rest, resting on the hands and feet. With its regular implementation, the silhouette will become noticeably tightened.
How to lose belly fat
Experienced instructors know firsthand how to remove the stomach and sides. Exercises with extra weight will be equally effective for both men and women. To do this, do the following:
- Take dumbbells and lie on the floor with them so that your legs and arms are extended. Next, you need to lift the body and connect the hands with the feet. The faster the repetitions are performed, the better the effect.
- You can usually pump the press, as everyone is used to doing it, but you should also keep extra traction behind your head.
- To work out the lower abdomen will allow the rise of the legs. The ankles should be weighted with cuffs.
- Effective are also forward bends with a barbell. The back should be strictly straight. It is necessary to move the housing down until it becomes parallel to the floor, after which you can return to its original position.
- A good way to remove excess folds is to do a double press exercise by lifting the upper body and legs at the same time.
It is in this area that extra pounds are deposited faster than on other parts of the body. Therefore, the question of how to remove fat from the abdomen is so relevant. Exercises should be performed regularly, three times a week. Only in this case you can see a noticeable result.
Strength training example for girls
Surprisingly, it is the representatives of the weaker sex of mankind who think more about strength exercises. There is an effective circular training for girls, which will quickly allow you to bring the figure into perfect shape.
- First of all, you need to do a thorough warm-up, having worked out every part of the body from the top of the head to the heels. Take at least 20 minutes to complete this workout.
- Next, you need to do three sets of jumping squats. You should alternate the exercises, performing them with and without cargo. As an additional burden can be used dumbbells or cuffs.
- The second effective exercise is lunges. From the initial standing position, you need to take a wide step forward and bend the front leg at the knee strictly 90 degrees.
- The most useful part of a workout for your back is traction. The body should be tilted forward, while it should be as straight as possible. In each hand you need to take a dumbbell and alternately pull it up and move it away from the chest.
- You can also do this exercise by moving your arms to the sides.
Such strength training for burning fat should not be performed at a fast pace. Each part of the body should be worked out as much as possible.
Strength training example for men
The main goal of sports for representatives of the strong half of humanity is the acquisition of a prominent figure. You can achieve this success at home, performing several simple exercises, at least three times a week.
- Before starting a workout, the body needs to be warmed up as much as possible by doing a small workout.
- Make your hands beautiful, and everyone’s favorite pull-ups will help you keep your back straight. It is important to keep your back level. Feet should not touch the floor.
- Pushups are good for the whole body.
- The most effective strength exercise is the tilt of the barbell. The legs should be spread shoulder-width apart, and the back should be in a straight line with the head. Hands with a barbell must be carefully bent and straightened, the angle between the shoulder joint and elbow should be straight.
- Squatting with a barbell or dumbbells involves all parts of the body. If you do it regularly, you can tighten your back, abs, legs, buttocks and arms.
For men, such a training can last noticeably longer than for women. The time period should be from 50 to 90 minutes. Beginners are recommended to start training without load, then you can gradually increase it.
Weight Loss Lesson Plan
If the main goal of playing sports is to lose weight, and not build muscle, then you can perform a simple workout according to the following plan:
- Monday is a generalized workout. It should include squats, abdominal exercises, lifting dumbbells and, of course, everyone’s favorite bar. The number of repetitions is 8 times.
- Wednesday - correction of the upper part of the body. It is worth focusing on push-ups, twisting, tilting, training the press. You should divide the entire workout into three approaches, doing 12 repetitions in each of them.
- Friday - correction of the lower part of the body. Training should consist of squats, lunges and jumps.
After each exercise, a burning sensation should appear in each worked area, this indicates that the muscles are involved.
Strength pain
A beginner and an experienced athlete may experience pain, which usually manifests itself on the second day after an active training. Do not be afraid, this is an absolutely normal phenomenon that will remind you that the training did not go in vain. You can remove it by making a short stretch, lying in a warm bath with the addition of sea salt or rubbing each area with a massage brush. If the pain becomes unbearable, then you can use a warming ointment or pain medication (for example, "No-shpu"). It is important to continue training even with unpleasant sensations, so that the muscles begin to gradually get used to the loads.
Features nutrition and drinking regimen
If the main goal of strength training for burning fat is to lose weight, then it is worth excluding all harmful products from the diet, focusing on dairy products, boiled meat, fish, fresh fruits and vegetables.
People who want to build muscle should take extra vitamins, which include leucine, protein, and glutamine.
Pure water should be ingested in a volume of 2 liters per day.
About calories
Strength training is the most effective. How many calories can be burned in one hour of a similar load on the body? The opinions of experts diverged for a long time, but they were able to stay on the figure from 250 to 500 calories in one hour! It is worth noting that only a day a person consumes about 1200 calories.
Strength training is a very effective method that will strengthen the body, get rid of the hated extra pounds and build beautiful muscles. It is important to complete all classes correctly and regularly. Only in this case, the result is not long in coming!