The training program is compiled individually, depending on the goals and baseline data. Weight loss training is primarily aimed at reducing the amount of fat in the body, so it is notable for its high intensity and energy consumption. Classes in the hall aimed at improving the figure will be effective only when a person seriously and systematically devotes time to them.
Beginner Tips
- Training in the gym for weight loss is based on the principle of a gradual increase in load. That is, either strength indicators are growing, or the number of repetitions and approaches is increasing.
- Beginners should pay more attention to the technique of execution, so you do not need to take too heavy a weight. The working weight is such that you can perform up to 12 repetitions per set, and the last couple of repetitions will be difficult to perform.
- High-intensity training for weight loss involves a short rest between sets (no more than a minute).
- Before exercising with weights, you should warm up the muscles. As a warm-up, you can work out on an exercise bike for 10 minutes, do stretching and a couple of warm-up approaches. So you do not injure muscles and ligaments, set the training to the desired pace.
- Adjust the diet: the muscles must be nourished, but the fat must not. Eat more protein for muscle growth and complex carbohydrates for energy.
Aerobics or power?
What is more effective in losing weight? Girls often make a mistake and do only
aerobic exercises. Of course, they are aimed at burning fat, but the effect is only valid during exercise. Therefore, weight
training is simply necessary. You burn calories not only during exercise, but also spend energy on muscle recovery and growth for several hours after training. In addition, elastic muscles must come in place of fat, otherwise the body will look ugly.
What exercises to perform
Weight loss training involves several muscle groups. For beginners, it is preferable to perform basic basic exercises: squats, deadlift, bench press and abdominal exercises (twisting and lifting legs). If we set aside two days a week for weight training, a weight loss workout might look like this:
1 day. Squats: 4 sets of 15 repetitions; bench press: 4 to 12; twisting: 4 to 15.
2 day. Squats: 4 to 12; deadlift: 3 to 12; lifting legs in the hang on the crossbar: 3 to 15.
Thus we will work out all the major muscle groups. In the same week, you can do aerobics three times and completely relax for two days.
The main fear of women, because of which they do not attend the gym, - strength training will make them masculine. This is impossible in principle! Due to stupid prejudices and intrusive anti-propaganda of the media, girls deprive themselves of such an effective means of losing weight as weight training. And yet - since weight loss will occur due to fat, and not muscles, there may not be large changes in body weight. Muscle tissue is heavier than fat, so our task is to get a slender elastic body, and not a specific figure on the scales.