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Fitness workout plan for weight loss. Training program for girls in the gym. Workouts for weight loss

Olya Likhacheva

Beauty is like gem: the simpler it is, the more precious :)

Content

It is easy to eat a dozen extra pounds in a short time, pretty spoiling the figure, but it can be very difficult to say goodbye to such a burdensome and annoying consequence of losing control over appetite. How to start losing weight without harm to health? Nutritionists say: in order to lose weight qualitatively and irrevocably, you need to properly organize your nutrition and training - draw up an individual weight loss plan, clearly and steadily follow every step that a weight loss program thought out on your own or with the help of specialists provides.

What is a weight loss plan

It is not difficult to determine the meaning of this concept simply by the meaning of the words. The plan is step by step instructions actions to achieve the most satisfactory result. In order to reduce body weight and body shaping, such a plan is a kind of training and nutrition program that provides a detailed schedule step by step of what to consume for breakfast, lunch, snack, dinner on a certain day, when and how much time to devote to sports. The weight loss program combines a food diary and an exercise schedule.

How to lose weight

The fight against excess fat is not equally easy for everyone - the stumbling block is often the individual characteristics of each organism. A certain diet may help one person lose weight, but in another, it will slow down the metabolism even more, exacerbating problems rather than helping to solve them.

Therefore, advice on how to lose weight properly should be given by an experienced nutritionist, based on the studied causes of obesity and the health of the person losing weight. If it is not possible to contact a specialist in person, you can contact a free nutritionist on the Internet. Unlike a face-to-face consultation, this will not take much time.

How to start losing weight

The first step on the way to a slim body should be motivation, because if there is no clear goal, the fight against obesity can become painful and unproductive. Where to start losing weight is mandatory for everyone - good example personal ideal figure, constantly in front of our eyes. Weight loss begins only if you reduce the calorie content of your usual diet and add active movement to your life. Therefore, starting to lose weight, you need to radically change your views on food and choose the best type of physical activity.

Make a weight loss plan

An individual weight loss schedule always includes planning a low-calorie menu and a gym routine. Before you draw up a weight loss plan, you need to determine its main characteristics. Depending on the factors contributing to the weight loss process, the weight loss program may be different:

  • strict or sparing, depending on the state of health and level of physical fitness;
  • short-term or long-term, depending on the goals and the initial weight;
  • in a specialized institution or at home, depending on the possibilities and availability of free time;
  • for women or men, based on the physiological characteristics of the body.

All of the above factors determine the period for which you need to plan an individual program. It can be a week, 15 days, a month or several months.

In the gym

Many people who are losing weight for weight loss choose classes in a sports center or fitness club, because with the help of different simulators you can not only burn fat well, but also successfully adjust your figure. A weight loss plan in the gym should include the following items:

  1. The frequency of classes.
  2. The intensity of training.
  3. duration of each workout.
  4. Exercises for the main muscle groups with an indication of the number of approaches.
  5. A detailed menu for days with and without training, based on the number of calories consumed and wasted daily.

Houses

Work on the correction of body weight at home should follow the same principles as in the gym. Before starting a weight loss journey, you need to clearly and competently develop your own weight loss plan at home, where the calorie content of the diet, diet and training must be detailed. If you are going to connect special dietary supplements or other nutritional supplements for weight correction, their intake should also be prescribed in the plan.

Diet plan for weight loss

rational, healthy, balanced diet- the key to success effective result in the fight for a beautiful slim figure. A diet plan for weight loss can be included in a comprehensive weight loss program along with a training plan or compiled separately. In any case, it must comply with the basic principles proper nutrition:

  1. Consume the correct ratio of proteins, fats, carbohydrates daily.
  2. Start eating by the hour - regularly and fractionally.
  3. Drink enough liquid.
  4. Lean on plant foods - vegetables and fruits, not excluding lean meat, cereals, dairy products.
  5. Eliminate high-calorie foods from the diet. If this is difficult to do, then at least try to use it in the morning, but not in the evening.

Workout plan for weight loss

No diet can be effective if you do not simultaneously improve your physical form. It is not necessary to exhaust the body for hours on simulators, you can safely work out at home when you have some free time. The main thing is a well-designed weight loss training program. It will depend on age, health status, level of physical fitness, life schedule, problem areas of the figure and other determining factors.

For girls

For women’s workouts, aerobic (cardio) exercises are optimal for weight loss, but you shouldn’t forget about strength and press approaches either - the weight loss training plan for girls should be made comprehensive, including exercises to work out different muscle groups. If there is no time for active activities, you can just run in the park in the morning, swim in the pool in the evening, or get to work on foot. However, it is better to make an individual training plan and follow it regularly. For example, like this:

  1. Aerobic exercises (running, walking, jumping, cycling) - 3 sets of 10 minutes.
  2. Strength exercises (squats, presses, push-ups) - 3 sets of 5 minutes.
  3. Exercises for the press (twisting, lifting the body, legs, pelvis) - 3 sets of 5 minutes.

For men

Men's activities should be richer, tougher, more active than women's. A weight loss training plan for men should be built on the basis of strength exercises - they will help not only remove excess fat, but also form beautiful relief muscles. When building your own individual program, you can build on the following approximate training plan:

  1. Warm up - 7 minutes.
  2. Twisting of any kind - 2 sets of 10 repetitions.
  3. Squats with weights - 3 sets of 10 reps.
  4. Push-ups (any) - 3 sets of 20 repetitions.
  5. Weighted Lunges – 2 sets of 10 reps per knee.
  6. Bench press from a prone position - 2 sets of 10 repetitions.
  7. Cardio exercises (running, jumping, cardio exercises) - 5-10 minutes.
  8. Cooldown - 3 minutes.

Monthly weight loss plan

Most of those who have declared war on excess weight want to lose weight quickly, so they resort to low-calorie diets, but they understand their mistake only when, after deviating from strict restrictions, the lost kilograms return with a plus. Numerous nutritionist recommendations say that it is better to lose weight slowly but steadily. The optimal time for the restructuring of the body on new style life will be a month, so the most appropriate for beginners to lose weight from scratch will be a weight loss program for a month at home. The 30 day weight loss program should consist of:

  • A detailed or approximate daily dietary menu.
  • Individual training plan.

Weekly weight loss plan

If you need to lose weight quickly, and you are not afraid of the boomerang consequences of such weight loss, then you should resort to one of the options for a ten-day low-calorie diet and start moving more. However, it would be right to build a weight loss plan for yourself for a week by switching to proper nutrition and connecting active workouts. It might look like this:

  1. The alternation of vegetable and protein days in the diet.
  2. Regular drinking of clean water in the amount of 25-30 ml per kilogram of weight.
  3. The first, third, fifth, seventh days are classes in the gym.
  4. Second, fourth, sixth, eighth days - aerobics.
  5. The ninth day is a complex training, including cardio and strength training.
  6. The tenth day - therapeutic fasting on the water without exercise.

10 kg weight loss plan

Compiling a weight loss program for 10 kg will be determined by the period during which you are going to lose weight. If you are counting on a month, you can start losing weight according to the monthly plan higher, but if you need to significantly build 10 kg in 2 weeks, then the regime will be tougher. For example, like this:

  1. Restriction of the daily diet to 1500-1800 kcal.
  2. Intensive complex daily workouts in the gym or at home.
  3. In the morning - breathing exercises, in the evening - jogging.
  4. Taking special supplements for active fat burning.

Attention! The information provided 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.

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Svetlana Markova

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

Content

A set of workouts for all muscle groups is the basis of the weight loss program in the gym for girls. If you strictly follow the recommendations, the exercises will help you cope with excess weight, give you a slim and fit figure. Any woman will benefit from such a training set, carried out with her own weight or additional weights. Learn about correct selection programs, features and the correct method of performing exercises.

Training program for girls

Those who want to lose weight quickly will need a special exercise program. It contains recommendations on the correct load on muscle groups, working out problem areas and building an ideal body. Workouts for girls in one hour should be carried out over the entire body. Weight loss for women suggests that in addition to sports, attention should also be paid to the nutrition program. It is worth giving up fried, fatty and smoked, observe water balance and add more protein to your diet.

How to make a workout plan for a girl

A well-constructed plan gives results in a month. It is worth remembering that the body is hard to tolerate changes - it adapts only when creating unusual, stressful external conditions. It is necessary to eliminate the main mistakes of athletes: too light load and insufficient effort in training. To form beautiful forms, you need to work hard and a lot, giving the body an increasing load.

The last repetitions of the exercises are especially difficult for girls due to short rest breaks. A good personal plan contains the following items:

  1. Determination of large muscle groups, the choice of a pair of target methods of study.
  2. Carrying out work with repetitions and complexes.
  3. Classes twice or thrice a week.
  4. The inclusion of exercises to work out the maximum number of muscle groups.

Training program for beginner girls

Particular attention deserves introductory classes on simulators for beginners. Beginners should choose a gradual increase in load. In the first week, spend two sessions, the second - three, and after a month - up to five. The body will get used to the load, the desire to go in for sports will not disappear, and this period will be enough for a prepared body for restorative rest. Due to the gradual increase in the load during training, the muscles will be evenly loaded, there will be no “skew” in the pumping of body parts - it will be evenly toned and beautiful.

A ready-made training program suggests rules for beginners that should be followed to make it easier to practice and get the desired result faster:

  • pay attention to the pulse, do not allow shortness of breath;
  • use the calculator on coaching websites to calculate the optimal weight to strive for;
  • high average heart rate gives intensive burning of fat reserves;
  • for a warm-up, choose running, an exercise bike, a jump rope;
  • Reduce your daily caloric intake by at least 400 kcal.

What type of workout to choose for weight loss

The trainer must choose the right type of training. The main types are cardio and strength training. The weight loss program in the gym for girls produces the maximum effect when combined with a strength technique with cardio approaches. You can also choose the right direction for losing weight like this: to maintain shape in the absence of a lot of excess weight, it is better to base on cardio training, in the presence of a solid overweight, exercises with weights are necessary.

Circuit training

Fat burning, weight loss and giving the body relief contributes to circular training. The approach of the program is as follows: completed one exercise, moved on to the next without rest and continued to perform until the end of the set. After a short rest, it is repeated the required number of times. The weight loss program aims to burn fat, has high level difficulty, designed for experienced athletes.

In the lesson, work is carried out on all muscle groups, hips and buttocks, which tend to accumulate fat faster than other parts of the body, are of particular interest. An approximate schedule for a weight loss system includes the following exercises (optional):

  • twisting at an angle;
  • lunges with weight;
  • extension, flexion of the legs;
  • push ups;
  • hand divorces with weight;
  • leg lift;
  • hyperextension;
  • barbell squats.

Fitness program

To maintain a figure in order, restore weight after childbirth, or if you want to lose weight, a fitness training program for girls is suitable. Simplicity and ease of direction in terms of loading, gives an advantage over the gym. In the classroom, you can relax, enjoy stretching the muscles and maintain the condition of the figure. Fitness is not suitable if you want to throw off a large number of overweight - only help here intense load using heavy weights and fat burning activities.

Fat Burning Complex

The most difficult is fat-burning training, which combines strength and cardio exercises. From strength training, preference should be given to multi-joint movements that help work on parallel muscle groups and burn calories. Self-study with individual weights form muscle relief, force the body to produce hormones that promote fat burning. The complex for weight loss consists of squats, lunges, thrust, push-ups and bench presses.

Cardio allows you to achieve enhanced fat burning. It is optimal to combine power loads with jogging, riding an exercise bike, exercising on an ellipsoid. Sample weekly fat loss plan:

  1. Leg press, Romanian deadlift, gravitron, dumbbell press, push-ups, plank.
  2. Running on the track, plank, burpee, punches on an imaginary pear.
  3. Deep wide steps, platform leg raises, Romanian deadlifts, kettlebell raises, upper pulldowns, leg raises.
  4. Rest.
  5. Plie squats, dumbbell lunges, hyperextensions, leg curls, butterfly arms, glute bridges, crunches, calf raises.
  6. Slow cardio on the track.
  7. Rest.

Power loads

Muscle tone support, skin tightening and body elasticity are distinguished by a strength training program for girls. The complex actively develops muscles, burns a layer of fat even after the end of training. Strengthening the muscles of the body occurs from top to bottom - from pumping the arms and chest, dorsal muscles and abs, buttocks and thighs, ending with a load on the legs and shins.

To create muscle relief without increasing volume, work is carried out with a quick or average speed, with repetitions of each exercise 15 times. Between repetitions, it is allowed to rest for up to three minutes, and you need to repeat the approaches three times. The most effective force methods:

  • push-ups on the legs or knees;
  • divorce of hands with weights;
  • twisting;
  • squats;
  • lifting, leg extension;
  • lunges.

cardio training

The cardio training program for girls helps to develop endurance, train the heart muscle and lose excess weight. Exercises reduce the number of fat cells, remove the sides, make the body beautiful in the photo. To get the result, cardio training should last at least 30-40 minutes. The effect of cardio exercises is short-lived, calories are burned only with direct exercise. It is better to engage in simulators three times a week, using the following techniques:

  • classes on an exercise bike, ellipse;
  • jumping rope;
  • swimming.

Split workout

The best option after six months of classes will be a split workout. It includes work on two muscle groups. At one time they can train: calves with an oblique press, back with arms, chest and shoulders. You can start split-classes if you have free time, otherwise there will be no effect. The mood is also important - if you skip classes, then you won’t be able to catch up with the lost time, you will have to start all over again.

It is ideal to do every other day, do up to 15 repetitions of exercises in a couple of approaches. Losing weight will help achieve an increased number of repetitions while reducing the weight lifted. An example split workout schedule:

  1. Monday - legs, buttocks, abs are trained. Exercises – squats, lunges, Romanian deadlifts, leg presses and raises, crunches.
  2. Wednesday - spinal muscles. Body raises, block pulls, weight lifting, dumbbells to the waist, hyperextension.
  3. Friday - chest, triceps, shoulders. Push-ups, bench press and dilution of dumbbells, arm raises, extensions with weights.

Training on simulators

A special program of classes affects the most problematic areas. Particular attention is paid to the study of the press, buttocks and thighs. Due to the peculiarities of female physiology, a significant amount of fat and excess mass accumulate there, which is difficult to get rid of. Weight loss complexes for girls include: training with weight lifting (dumbbells, barbells, kettlebells), body weight, exercise equipment or auxiliary accessories (skipping ropes, step platforms).

Warm up

Warming up is important before exercise. It warms up the muscles and joints, adjusts the body to work, saturates the cells with oxygen. Warming up helps to avoid microtrauma after class. The warm-up program continues for up to 15 minutes - during it it is good to perform rotational joint movements, run, squat, push-ups and lean in different directions.

Similarly, a mandatory hitch is carried out - it stretches the muscles, makes them flexible and elastic, and does not contribute to the accumulation of gravity. To end your workout, run a little, stretch. It is useful to just lie down on the mat, do a couple of yoga asanas, relax and normalize breathing. This is useful for all athletes, especially beginners.

Basic exercises

Building a beautiful body in the gym includes basic exercises for weight loss on simulators for girls. Classes are included in the mandatory daily program of implementation. You can choose from the following types:

  • squats, plie squats, on one leg;
  • wide deep steps with weights (can be complicated by connecting the steps with a chain);
  • lifting dumbbells;
  • pull-ups;
  • block thrust;
  • barbell push-ups;
  • deadlift, Romanian;
  • twisting;
  • dumbbell press;
  • hyperextension;
  • spreading arms to the sides with weight.

Exercises for problem areas

A complex for problem areas will help to lose accumulated fat on the buttocks, legs or abdomen. For a tangible result, it is worth combining training with proper nutrition - it is better to reduce calories consumed. To select exercises, you need to determine the type of body - if losing weight is difficult, then cardio at an average pace should be added to strength training. With a quick weight loss, you can get by with some power.

It is useful to conduct circular training - classes in supersets or trisets. Fast weight loss it will be possible to achieve during training with a surge of energy to the muscles of problem areas, performing phases of tension in the last approaches. For efficiency, it is recommended to make a sequence of basic techniques and isolation (target).

leg workout

Basic and isolation exercises include leg training. The technique of creating beautiful, slender legs and elastic buttocks is carried out three times a week. Exercises should be changed every six months to enhance progress. The result appears after a month. Slimming legs is possible only with an integrated approach - exercises stimulate blood circulation, make the whole body toned and beautiful.

When training the legs, it is imperative to warm up and stretch, after completing the exercises, carry out an additional load (run slowly or walk quickly for half an hour). Repeat the program up to 10-12 times:

  1. Squats, complicate with dumbbells or kettlebells.
  2. Lunges with kettlebells, a chain of steps.
  3. Plie with weight - sit down with your legs wide apart.
  4. Glute bridge - lifting the buttocks from a supine position, putting the legs on an elevated surface.
  5. Pumping the press - repeat as many as you can so that the muscles begin to "burn".

Upper workout

To work out the back, chest and biceps of the hands, top training for girls in the gym will help. It should be performed twice during the week, three sets of 12 repetitions. An approximate comprehensive plan in the hall by day:

  1. Seated barbell push-ups, incline rows, seated shoulder-length raises, bench French presses, standing dumbbell raises to work the biceps.
  2. Push-ups for triceps, lifting the body on the horizontal bar, gravitron, wiring dumbbells to the sides, lowering the dumbbells, lifting the block to the lower biceps.

For slimming belly

Isolated exercises for weight loss of the abdomen and sides are considered very effective. It is optimal to train the press twice or thrice a week, performing each session 20-25 repetitions for several approaches. The tangible feeling of "burning" of the body testifies to the correctness of the exercises. The simplest training elements for the press and waist are twisting and lifting the legs from the floor.

It is advisable to work out parallel muscle groups of the press alternately - upper, lower, combined. One-time work on all areas will not immediately bring the desired result, but will only add fatigue, the body will recover for a long time. The following schemes have been developed for the press:

  1. On the upper press - pumping the press on an inclined surface, on a fitball, twisting at the block.
  2. For the lower one - raising the legs with elbows resting or lying down, raising the limbs on the fitball.
  3. Combined - classic twisting, "book".

Video on how to lose weight for a girl in the gym

The training program on simulators in the gym for women and girls consists of a complex of many elements and repetitions that should be performed correctly to get a beautiful figure. The following videos will help with understanding the technique, telling about the secrets of training in gyms and the success of circuit training. The materials show the basic methods, explain the principles of their implementation to achieve a quick and guaranteed result. After watching the video, you will learn the purpose of the classes, you will see new options for performing the usual exercises.

Out of 100 people who decide to lose weight through workouts at home, only 10 achieve results. The situation changes if you buy a subscription to a fitness center: almost 50 out of the same hundred get in shape.

In the first case, relaxation, a large number of distractions, a lack of control and a program affect. Regular visits to the sports complex are responsible. Yes, and doing exercises in the gym is much more effective, since a huge amount of equipment allows you to make the best choice for training.

rules

To get started, measure your indicators: weight, chest, waist and hips. Set realistic goals. Set a deadline for your weight loss - it's great motivating. And only after that proceed with the implementation.

First, you need to follow the rules of training.

  1. Undergo a medical examination to ensure there is no serious illnesses, which could become contraindications for weight loss in the gym.
  2. View information about all the sports centers in the city to choose the best one for training, and not the one nearby.
  3. Another criterion for choosing a gym is a good personal trainer. It is better to look for it by reviews or by acquaintance.
  4. Make a training program and strictly follow it.
  5. Start each workout with a warm-up to prepare the muscles, end with a hitch to relax and restore them.
  6. Combine different types loads: aerobic and anaerobic.
  7. The first month to perform exercises exclusively for beginners. Then it is possible to increase repetitions, the duration of training and the selection of a more complex program for rapid weight loss.
  8. Learn the technique for each exercise.
  9. Do not drink water during exercise.

Secondly, you won’t be able to achieve results if you don’t follow the rules for losing weight outside the gym.

  1. Choose the right diet that will have the maximum amount of protein (for the formation of relief muscles) and a minimum of fat.
  2. Adhere to the principles of proper nutrition.
  3. Get enough sleep.
  4. Eliminate stressful situations and nervous breakdowns.
  5. Ensure physical activity: run in the morning, walk to work, etc.
  6. Drink at least 1.5 liters per day.
  7. Breathe as much fresh air as possible.

Each step is best coordinated with a personal trainer. It is worth the money spent on it. If there is no such financial opportunity, consult with friends who have been training for a long time, or look for answers on the forums.

Types of exercises

This is not to say that cardio workouts include the best exercises for weight loss. They will have the desired effect only in a harmonious combination with power. Consider Various types workouts for good results.

  • Power

Strength exercises are anaerobic: work with a barbell, dumbbells, kettlebells, pull-ups, bar, press. They differ in intensity and complex technique of execution. Equally useful for women and men. Very effective, especially for weight loss, as they increase muscle mass by eliminating fat, and also develop strength. Burn energy by actively spending carbohydrates.

  • cardio

The basis of training for weight loss is cardio exercises: jumps, squats, tilts, turns, work on. They are aerobic. Normalize functioning of cardio-vascular system, increase endurance, effectively reduce weight. Assume multiple repetitions to burn more calories.

According to trainers, in order to lose weight in the gym, it is imperative to perform the following energy-intensive exercises:

  • squeaking - jumping rope;
  • squats and lunges;
  • interval training;
  • burpee;
  • Tabata squats;
  • from power - jerks with a barbell;
  • from simulators - rowing and orbitrek.

Sample program

For the gym, a training program is mandatory, even if there is no trainer. In this case, take an approximate plan, adjust it to fit your physical data and exercise strictly in accordance with it.

For men

It involves not only burning fat, but also building muscle mass. Therefore, its goal is not weight loss, but figure correction, pumping the main muscles. There are more strength exercises and loads are much heavier than for women.

Day 1

Day 2

Day 3

For women

The training program for women is possible for implementation not only in the gym, but also in the fitness room, adapted specifically for more. It is dominated by cardio. Although there are also a lot of strength ones, you don’t need to be afraid: for girls they are not dangerous for building muscle mass. Just make the figure more embossed.

An exemplary exercise program allows you to understand how each lesson is built. Training scheme: 3 times a week every other day (usually choose Monday, Wednesday and Friday). Duration: for beginners - no more than 45 minutes. A month later: for men - about 1.5 hours, for women - an average of 1 hour.

A set of exercises

The program can be designed for the fact that for 1 training session some one problem area is worked out. But it is much more efficient to choose a complex that will evenly distribute the load.

Warm up

This is an important element in any complex. A warm-up prepares the body for the upcoming loads.

  1. General: jogging, exercise bike (3 minutes).
  2. Warming up the joints: swing and rotational movements, tilts, turns, squats, raising the knees, 2-3 sets on the press (3 minutes).
  3. Stretching exercises: hanging on the bar, vertical stance, crossover (3 minutes).

For abdomen and sides

In the gym, it is much more convenient to do exercises for the press, since for this there is all the necessary equipment that is not at home. They help to lose weight in the abdomen, reduce the waist in volume, remove fat folds from the sides.

  • Leg raise

Hang on the Swedish wall. Raise straightened legs parallel to the floor. Fix the position - slowly lower without bending.

  • bottom twist

Performed on a horizontal bench. Lie down, grab the handrails. Rhythmically raise and lower your legs.

  • Partial twist

On an incline bench. Since the inclination of the body forms more than 180 °, a considerable effort has to be applied. The result is a thorough study of the abdominal muscles.

  • Twisting on the top block

Stand with your back to the block, spread your legs a little, bend at the knees. Take the upper block, exhale - tilt the body forward.


Twisting on the upper block, standing
  • "Lumberjack" on the top block

Stand sideways to the simulator, lean on the exhale to the far leg, try to reach it with slightly bent arms.


Exercise "Lumberjack"

Data can be given to girls with difficulty. And yet, with normal physical training, they will make the waist aspen in a short time. Twisting on an inclined bench is especially recommended. Pumping the press also successfully removes fat layers in this problem area.

For hands

Do not forget to include exercises for the hands in the complex, for the weight loss of which the gyms have all the conditions. Use dumbbells, barbells, expanders.

  • Curls for biceps

Take dumbbells, feet shoulder width apart. Turn your palms forward. Slightly bend your elbows, raise your arms to your chest. Lower slowly.

  • hammer grip

Take dumbbells, feet shoulder width apart. Elbows slightly bent. The palms look at each other. Slowly raise the right dumbbell to the shoulder - lower. Repeat the same with the left. You can not swing the body, helping yourself. Elbows should be tightly pressed to the body.

  • Flexion with an expander

Step on the expander. Take hold of its ends. Pull the straps as tight as possible. Bend your elbows. Pull the arms towards your shoulders. Lower slowly. Keep your elbows close to your body. Unbend your arms slowly, without jerks and sudden movements.

  • Back push-ups from the bench

Sit down on a bench. Rest your hands on its edges on both sides. Stretch your legs forward. Bend your elbows. Slowly lower yourself to the floor. Return to full extension of the arms. To make the exercise easier, bend your legs slightly.

4-5 such exercises in the general complex will allow you to get rid of fatty sagging, which shake like jelly with every movement: women's hands will become thinner, men will have relief muscles.

For legs

For weight loss of legs, choose as aerobic exercise treadmill, exercise bike, stepper or. Do not forget to dilute them with anaerobic exercises with weights: squats, pulls, lunges with dumbbells and a barbell.

  1. Complex exercise: 25 swings with each leg, 20 squats, 15 lunges with each leg forward. Three approaches with an interval of 1 minute.
  2. Squats and leg press lying on the HACK simulator.
  3. Deep squats.
  4. Squats, bench presses, sit-ups, calf raises, lunges on the Smith machine.
  5. Rope.
  6. Power rack exercises.

HACK-simulator

Change weekly to see faster results.

For the back

In the gym, you can and should perform special ones that burn fat layers and contribute to the formation of a strong muscle frame:

  1. "Planck" with traction (dumbbells, kettlebell).
  2. Orbitrek exercises.
  3. Twisting into a T-pose.
  4. Work with a rowing machine.
  5. Pulls and push-ups.
  6. Swimming exercise.
  7. Deadlift.

"Planck" on weights with thrust to the stomach

Caution should be those who have problems with the spine. They'd better get their doctor's permission to exercise first.

Hitch

  1. Hanging on the horizontal bar.
  2. Slopes on straight legs.
  3. Mahi hands.
  4. Body rotations.
  5. Mill.
  6. Lunges.
  7. Squats.

Very often people break down halfway, because it seems to them that there are no results. In fact, it is very difficult to objectively evaluate the effectiveness of classes. You will have to wait more than 1 month to start being proud of yourself - your persistent character and beautiful body.

To lose weight with strength training, give preference to multi-joint movements that work several muscle groups at once and burn more calories.

Strength training for weight loss is needed in order to:

  • form a beautiful muscular relief;
  • be able to eat normally without strict diets, since muscles require additional energy to build and maintain, allowing you to eat more and still lose weight;
  • more actively produce hormones responsible for fat burning.

The program should include basic exercises - squats, lunges, deadlifts, push-ups and presses. If you are a beginner or have health problems, choose safe options for these exercises by performing them with light weights.

  • a beginner whose body readily responds to stress, building muscle even with a calorie deficit and training with light weights;
  • not interested in growing or maintaining muscle mass.

If you are not just losing weight, but want to “expose” the muscles hidden under the layer of subcutaneous fat, train in a low-rep mode (6-10 repetitions per set) with sufficient rest between sets, trying to keep working weights as much as possible.

Don't forget about cardio. In the process of losing weight, strength training forms a sexy outline of the body and speeds up metabolism, but it is cardio that allows you to burn more calories. There is also a theory that during strength training, the body depletes glycogen stores (a complex carbohydrate stored in muscles for fuel), and if you start cardio immediately after it, the body will have no choice but to use energy from fat.

After strength training, it is better to do 20-30 minutes of cardio in an aerobic mode - this can be jogging on a track, plyometrics, elliptical exercises or an exercise bike. And the days between the main classes can be devoted to HIIT, or, if health does not allow, long-term low-intensity cardio on a track, ellipse, stepper or exercise bike.

How to eat to lose weight?

To lose weight, you must burn more calories than you consume. To do this, calculate your daily energy requirement, taking into account strength and cardio training, then subtract 10-20% from the resulting figure. This will be your average daily caloric intake needed for weight loss.

Your muscles need protein - both for growth and for maintenance. With strength training, a girl needs 1.5-2 g per 1 kg of body weight. To keep in the process of losing weight beautiful hair, strong nails, smooth skin and a healthy hormonal system, eat enough - 0.8-1.2 g per 1 kg of your weight.

Carbohydrates are not recommended to drop below 100 g per day, as they are needed for energy, and for normal digestion, and for the functioning of the thyroid gland. Choose rich foods - cereals, vegetables, legumes. If you really want to eat sweets, do it before training - then the delicacy will bring more benefits, giving a burst of energy and Have a good mood. But make sure that "forbidden" foods - both sweet and unsweetened - take up no more than 20% of daily calories, otherwise it will be difficult for you to control your appetite, and the body will not learn anything useful from such food.

weight loss training program

The training plan is for a week. You can vary and change it depending on your preferences, work schedule or other circumstances. Before each workout, thoroughly warm up by doing joint exercises, after that, do it, which will make the muscles elastic and mobile, and also reduce pain the next day after exercise.

Monday: Basic exercises for the main muscle groups

  • Leg press in the simulator, 5x8-10
  • Romanian deadlift, 5x8-10
  • Pull-ups in the gravitron (or thrust of the upper block), 5x8-10
  • Seated dumbbell press, 4x10-12
  • , 4х8-10
  • , 4x40-60 sec

Rest between sets - 2-5 minutes.

Tuesday: HIIT cardio

  • Jogging on the track at a fast pace, 2 minutes
  • Plank, 1 minute
  • , 1 minute
  • Punches (on the bag or "imaginary opponent"), 1 minute

4 circles, exercises are performed without a break. Rest between circles - 1-3 minutes.

Wednesday: Fat burning workout with light weights

  • Walking lunges with dumbbells, 4x10-12 (each leg)
  • Ascent to the step platform, 4x10-12
  • Romanian deadlift on one leg with dumbbells or in a crossover, 4x10-12
  • Swings with kettlebell, 4x10-12
  • Pulldown of the upper block to the chest with a wide grip, 4x10-12
  • Lying leg raise, 4x12-20

Rest between sets - 1-4 minutes.

Thursday: Rest.

Friday: Combined supersets for upper and lower body

  • Wide stance squat (barbell, dumbbell or crossover) + pulldown
  • Lunges with dumbbells + arm raises through the sides while standing
  • Hyperextension + arm raises through the sides in an inclination
  • Bending the legs in the simulator + bringing the arms together in the "butterfly" simulator
  • Glute bridge on the floor + twisting of the body lying down
  • Lifting on toes with dumbbells + extension of the arms from behind the head

In each superset - 3 sets of 12-15 reps. Rest between sets - 2-3 minutes.

Saturday: 45-60 minutes of low-intensity cardio on a treadmill, ellipse, or stationary bike

Sunday: Rest.

Popular female mistakes

A large number of repetitions

The opinion that for weight loss you need to perform 20 or more repetitions in the approach is a myth. So you will only achieve stress for the body, loss of strength indicators and hellish muscle pain the next day after training. Leave high-rep training to experienced athletes who use it for special purposes. For weight loss, the standard rep range is 8-15.

Long intense cardio before strength training

Exhausting cardio before strength training will sap your energy, making it impossible for you to train at normal intensity and keep working weights. In addition, this approach can affect health by causing pressure surges. Therefore, it is better to do it after power loads, choosing the duration and intensity according to your feelings.

Style Outcome

Always measure the load with your well-being and health. Do not forget about high-quality recovery - have a good rest, get enough sleep, spend your leisure time interestingly so that nervous system I also relaxed after training. And most importantly - do not take weight loss as hard labor. This is a creative process in which you improve your body, and it should bring joy.

Losing weight or drying is an important and inevitable process in the life of any sports girl. Someone wants to get rid of extra pounds, and someone just to dry out and get the coveted relief. Before embarking on this process, you should draw up an individual set of exercises in the gym for girls for weight loss, taking into account the characteristics of the body.

It is also worth remembering that even a program from an eminent trainer will not be effective if you do not adhere to proper nutrition and do not limit yourself to food. The amount of calories you consume should be less than the amount of energy you expend during your workout.

Cardio workout

First of all, determine which one is ectomorph, mesomorph or endomomorph. In other words, how your body is prone to weight gain, and how quickly you lose extra pounds. If losing weight is a difficult process for you, then in addition to strength exercises, you should add cardio. Ideally, it is better to do this in the morning after having a snack. protein shake or amino acids, and after the end of the lesson, you can have a full breakfast. Cardio sessions should be carried out at an average pace, brisk walking or leisurely running is suitable. Such exercises can be successfully performed both in the walls of the gym and on the street. The execution time is from 30 to 80 minutes.

Of course, not everyone is comfortable exercising in the morning, so you can do cardio after strength training or at any other convenient time. The number of such classes per week is set individually, depending on the shape of the girl and the deadline for losing weight. The optimal number of cardio workouts is 3 to 5 per week.

When losing weight, one of common mistakes girls in the gym - spend too much time on the treadmill, forgetting about strength exercises and. By training to exhaustion, you can only worsen your own metabolism and bring the body into a state of stress. Everything should be in moderation, and cardio too!

How to train girls for weight loss

There are two approaches to strength training in the gym to lose weight. The first is to exercise at the same pace and not reduce the working weights, and the second is to reduce the working weights, but increase the intensity of the workout, that is, do more repetitions in the approach and reduce the rest time. If you are afraid to lose muscle mass, lose weight easily and consider yourself an ectomorph, then it is better to stick to the first method. And for girls who hardly lose the gained kilograms, it is worth building the training in the second way.

Also useful for weight loss:

  • do circuit training
  • use the principles of superset, triset
  • perform in the last approaches a delay in the negative phase, that is, in the voltage phase
  • train in a pumping style, causing a rush of blood to the target muscle
  • focus on problem areas and train them 2-3 times a week
  • engage in a lot of isolation exercises

A set of exercises at a power pace for weight loss

It is worth noting that there is no universal set of exercises for weight loss. Girls should remember that for maximum efficiency, at least 1-2 basic exercises and 3-4 isolation exercises should be performed at each lesson in the gym.

Legs (with emphasis on the front of the thigh, buttocks)

Shoulders, chest, biceps

Legs with an emphasis on the back of the thigh, buttocks

Back, triceps

At the end of each workout press 5-10 minutes. top bodies can be trained once a week, just varying the complexes every week.