How to lose weight in a gym. The best complexes of exercises for slimming of girls in the gym

The date: 16.10.2019

Many people think that it is impossible. In the hall you will dial only muscles, and the subcutaneous fat will not leave. Why do you need to get even more if you, on the contrary, do you want to become more skidy? In fact, to lose weight, doing in the gym, perhaps performing. And at the same time increase muscle mass so that the views of others were chained only for you. This statement is true for both men and women. You only need to follow some conditions. Let's deal with what.

Everything is very individual

Many athletes and publications claim to lose weight, dealing with only power training, it is impossible. And they are right. But do not forget that the rule that is suitable for one person does not work completely on the other. I will explain on my example. I started actively going to the gym a year and a half ago. I am only practical training. As for aerobic loads, the maximum what I did - climbed the stairs to a couple of floors. I am engaged in a day, that is, 3-4 times a week. For a year and a half I dropped 24 kilograms already, and also scored a bit of muscle mass. This is an indication that you yourself must determine if the path you selected is suitable for your goal or not. Do not dwell on beaten ways. If one does not work, try another. Just follow your indicators and listen to your body. If you do something wrong, then your body yourself will tell you about it. This method approached me and, most likely, will not suit you.

Do not forget about aerobic load

Almost all the fitness centers have special aerobic zones, and you must become a constant visitor. Most people are aerobic workouts help to lose weight and find the desired figure. In addition, they have another sea of \u200b\u200badvantages. They strengthen the cardiovascular system, increase the endurance and working capacity of the body, improve the mental state, etc.

It is the combination of power and aerobic workouts that will help you get rid of excess weight. Having finished engaging with the gland, go to the treadmill or stepper. Yes, it will take quite a lot of time, and you will not be walked home early. But no one said that it would be easy. To have a certain base before starting, I advise you to read articles about running on our site, such as "," ", etc.

Plus aerobic training is their availability. After all, for example, you can run absolutely everywhere. Tired of running because of the summer heat? Go to the nearest pond and swim. The main thing is not to learn, because there are no hopeless situations.

Do not forget about the diet

It is impossible to lose weight, flying around the cake every evening. You can not leave the gym by day and do not lose weight. Do not forget about the most important principle of weight loss: the number of calories obtained per day must be less than the number of spent. When choosing a diet, you will surely consult your doctor. Perhaps starting to lose weight, you just harm yourself. And if the doctor is not against, then go to a healthy diet and gradually reduce calorie nutrition. Yes, you will have to think about what you eat, but without it anywhere. Calculate how many calories you consume per day. Then slightly reduce this figure.

Having got on two weeks, you did not notice the difference? So, still cut the calorie content of your food, but do it gradually. A sharp caloric heap jump will not give anything good to your body. Noticed weight loss? Fine! So stay at the same level and continue workout.

Muscles and muscles leave with excess weight? Find the balance in training

When you are engaged only with iron, you enhance the anabolic processes in your body. That is, you gain weight due to muscle growth and subcutaneous fat. With the help of aerobic workouts, you run the catabolic processes. So you lose weight at the expense of fatty and muscle mass. I think both options do not suit you.

All you need is to find a balance between two types of training. Immediately do it will not work, but over time you will learn to understand your body and create an athletic figure. With the right balance, the excess weight will start to leave, and the muscles will become all the tremendant and more noticeable. But you may notice that there will be no weight of the body. It is easy to explain. Muscles are heavier than adipose tissue. It means that with an equal weight of the body you may look like athletic and started. Consider this before you stop there at all. And finding a balance, you can change accents with weight loss on a set of mass and vice versa.

What exercises do to run or not swim?

All the same. You just have to perform a lot of approaches, with the average for you weighing and a short temporary gap between approaches. So your training turns into aerobic, due to an increase in heart rate. Thus, you may not be able to dial a lot of muscle mass. But, as mentioned earlier, it is possible, and without changing the weight, look perfectly.

And a small advice for girls. Many beautiful sex representatives are afraid to go to the gym, because they go looks to look feminine and miniature, and not to become a good one. Do not be afraid to deal with iron. Correctly entering the program, you can become much slimmer and stop envying girls from the picture. Just know that there are small things that you need to know. And if you have never been to the gym, then read ours.

Boldly throw away packs with chips and go for your dream in the gym. You will have to spend a lot of time and effort, change many of your habits and abandon many familiar things. But believe me, the result will please you, and you will not regret.

Have you tried to discharge weight with the gym?

Today I will tell a little about what features of the female body, how to eat girls and train to lose weight, what errors should be avoided, what loads and in what order to give preference.

One of the key differences in the female organism from male, which affect the approach to training, is quite large fat content in the body. The norm is indicator of 25%. But most women have higher and often reaches 30-40, and even 50%.

What is characteristic, even slender girls may suffer from excess of fatty fiber, because, unlike men who followed, women have so-called. "Inner fat", from which to get rid of it is very difficult. Accordingly, in order to get rid of it, for women you need another approach to training, exercises, among other things, should be adjusted in such a way that to overcome this problem. And here without the help of a qualified specialist, not to understand, at least in the first stages of training. Develops an individual classes program for you, which will take into account the specifics of your body.

Very often I hear the stories about how girls begin to go to the gym and, instead of losing weight, become even more.

In the first stages of training - this is the norm. So the body reacts to an increase in loads. The untrained muscles are as it were in the "drop of" condition and when we begin to give them loads - they "inflated" and become dense. From here it seems that the volume of the body has grown, and there is no weight loss. The body simply needs some time to adapt to the loads and adjust the metabolism.

Another thing when the girl has been engaged for a long time, and there is no desired effect. There may be several reasons here. I will tell you about the most common mistakes.

Incorrect nutrition

In order to speed up the combustion of fats, it is worth adjusting its nutrition. Try to minimize the use of harmful carbohydrates - cakes, frozen, cakes, etc. Also, forget about semi-finished products - dumplings, pancakes, cabbageans ... Use as much vegetables as possible, especially fresh. From meat, low-fat veal and poultry meat will be preferred. But sausage, sausages, stew should be excluded from your menu. The same can be said about dried and salted fish, canned fish. In general, salts need to be used as little as possible: it is only necessary to salt a little bit. In order to not completely exclude carbohydrates from the diet - eat muesli or cereal (for example, oatmeal or buckwheat).

Well, do not forget about the power mode - it is better to eat often and small portions than several times a day, but a lot. The toughest diet should be in the first two weeks of classes on the simulators. After that, the diet can be made a little more democratic, and three months later to switch to the "2 + 1" scheme: we escape the diet for two days, we eat on the third day at your discretion.

In order to lose weight, you should not eat for an hour and a half before classes and the same after. The replacement of food here can serve as fresh juices and muesli bars.

Incorrectly selected training program

A typical error here, which is allowed both independent beginners and fattened coaches - excessive zeal with loads (for example, immediately take too much weight and make instead of 20 approaches with small loads of 5 with large). For men, this approach can be justified, but it is better to deal with women on another program.

In order to lose weight, the load on the muscles should be uniform and gentle. It is better to make more repetitions and approaches to load the muscle and train her endurance. Here a good visual example can serve as runners for short and long distances. The first muscles on the legs are large and spherical, and the second is normal in size and beautiful in shape.

Wrong training schedule

In order to lose weight, it is necessary to pay attention to both the gym, and cardiography, and attend the pool, if it is in your club.

For example, you can start with a 10-15 minute total warm-up, then it's an hour to work out in the gym, then for 20 minutes to move to the treadmill or to engage in aerobic load.

Also, many newbies, seeking to lose weight as soon as possible, begin to go to the gym almost every day. It's not worth loading the muscles here so far - it can bring more harm than good. At first, it is enough to visit the hall 1-2 times a week. Then, naturally, you need to increase the load, but not immediately.

In this article, I described general approaches to female training and those errors that often allow newcomers, seeking to lose weight as soon as possible.

In the future, I will describe in more detail about the model training program for women and the rational order of exercise.

Those who wish to reset the excess body mass, burn fat stocks and pull the muscles will come in handy to learn how to lose weight in the gym. Visiting training will bring the result when complying with the terms of the integrated approach and the proper execution of the developed program. To lose weight, start the process competently - put the target, form the method, train the exercise technique.

How to study

To lose weight, work perfectly in the simulators. Principles are interested in girls and men. It's not enough to train, you will have to adjust the nutrition, to keep a diary of classes, to comply with the calorieness of the received food. Visiting the gym, prepare for the elaboration of all the muscles, and not separate parts - the integrated approach will give a quick result, help to lose weight. Secure the effect achieved will be intensive training.

How to lose weight in the gym: optimally train from three times a week, performing power exercises, cardion loads. One run is not to do, the muscles will not be touched, so workouts with our own weight or dumbbells are important. To lose weight in the gym, it is best to engage in an hour and a half. An occupation begins with a warm-up for the development of joints, then the time for the power classes, half an hour Cardio.

Is it possible to lose weight in the gym

Coaches say that slimming in the gym is possible with the right approach, the absence of contraindications from doctors. To throw off 4 kg per month, the girl should visit the fitness club three times weekly, perform training with medium intensity. To maintain the effect, you need to go to the low-calorie protein diet, eat fractionally, limiting the harmful products. So lose weight will be able to quickly, securing the result.

How to engage in the gym without a trainer

So that classes for weight loss brought the effect, at first everyone will have to go through the trainer. It will teach the correct exercise, corrects errors, will establish the optimal load according to individual features. After a month, such training can be engaged independently. Here are a few rules for them:

performing power workouts, work out legs, back and chest - the largest muscles, when the most energy is spent;
do perform 3-4 approaches and 15-20 repetitions;
rest between repetitions no longer than a minute to maintain high training intensity;
take light weights, gradually increasing them, the maximum mass depends on the possibilities of an athlete.

Where to start weight loss in the gym

According to the advice of trainers, conduct classes on simulators for beginners should be made with a gradual increase in the load. Choose weight bye, do the exercises weekly to strengthen the muscles. Then go to a two-time and three-time visiting gym per week, increase weight. In order for the metabolism to work at a high level and helped to lose weight, do not forget about the correction of nutrition - the number of incoming calories should be less burned.

How to quickly lose weight in the gym of newcomers: observe the high intensity of training approaches, to make them up to full fatigue, give muscles to recover. It is necessary to observe the mode outside the fitness club: more walk, there is no harmful food, follow the calorie food, water balance. Discard bad habits, follow the exercise plan and get a quick result of weight loss.

Girl

Training in the gym for girls involve the combination of power and cardio-exercises with an emphasis on fat zones - buttocks and hips. Unlike men, the weak floor work with smaller working weights on the equipment, performs fewer repetitions, approaches. An integrated approach will give a clear relief, a beautiful figure and will allow to lose weight. For this, during the class, you pay attention to all muscle groups.

How to lose weight to a woman in the gym: start with warm-up, conduct a power training and finish Cardio. It is necessary to work out the whole body with a time, moving from the press, buttocks and legs on your arms with shoulders. With the right execution of classes, the girl does not "swing", do not become a good one. In parallel, it is necessary to respect proper nutrition - there are often, but in small portions, pay attention to the proteins and abandon Fastfud.

Men

Classes in the gym for weight loss for men are aimed at pumping spinal muscles, biceps and triceps plus press. Compared to female classes, including the workshop of the whole body, the strong floor is better to choose the direction of Split, where a pair of muscular groups is trained for one occupation. So faster effect is achieved, attention is paid to each muscle. The type of approach requires responsibility - you cannot miss training, otherwise the result will be lost.

How to lose weight to a man in the gym: start with warm-up, finish cardio-simulators. The main time of the workout is paid to the pumping of the muscles - one day involves the load on the chest and biceps, the second on his feet from the back, the third on the back and the triceps, the fourth on the deltoid muscles and shoulders.

If the press is problematic, it should be started with it. Power training lasts 45 minutes, exercises are made 10-12 times in 3-4 approaches. Observe the systemality, gradually increase the lifting weight - it will be possible to lose it faster.

Slimming exercise complex

fat burning.

How to lose weight in the gym: pay attention to cardio training, combined with power. Observe during the workout to work every muscle, proper breathing (straining exhale, relaxing - breathe) and do not allow the body's dehydration. It is important to build classes to work out problem muscles - they pay special attention.

For quick weight loss, repeat the approaches many times, without using weight or resistance. A full-fledged occupation may be called if the pulse at the athlete is at a mark of 130-160 shots per minute for cardio and 170 for power.

Workout

Without a complex of special actions for heating the body, it is impossible to submit any occupation in the gym. Such a warm-up program develops muscles, joints, leads into a tone body, increases the pulse rate. The purpose of it is to prevent muscle injuries to increase the intensity of the training and accelerate the metabolism. There are integrated exercises for workout before training suitable for all athletes:

rotation by limbs, development of joints;
easy running;
jumping with a rope;
for power training, the warm-up is an imitation of athlete's movements, but with minimal weight.

In addition to warming actions, before the main occupation, it is recommended to carry out a harness or stretching. It includes relaxing actions for 5-10 minutes, which give the body to calm down, remove lactic acid from muscles, reduce heartbeat and body temperature, lead blood flow to normal. Common actions for a hitch - non-burst running, turning into walking, stretching muscles, sipping.

Cardio Exercise

The visible result brings the Cardio exercises for weight loss in the gym. They help to adjust body shapes, make vigor, strengthen the heart muscle and vessels. Cardio relieves chronic fatigue, is a kind of "marathon", which works well with all muscle body groupings. The simulators used in this direction include a treadmill, an ellipse, exercise bike and stepper.

How to lose weight in the gym when using Cardio: Follow the pulse rate in the range of 60-80% of the maximum (it is considered to be 220 minus age). Perform exercises with a gradual increase in load and back, follow the work of the joints so that you do not harm it. On the treadmill first go, then run. In the stepper, train your hands, legs and buttocks, self-adjusting the load, and on the exercise bike, gradually increase the "mileage", observing posture and watching the knees when performing a classes.

Power exercises

After Cardio, it is recommended to conduct power training for weight loss in the gym. The goal is to restore the muscles of the body, as a resistance uses its own weight or dumbbells, rods and weights. The training increases the amount of muscle tissue, gradually replacing fat - the volume of the body is adjusted, the level of metabolism is rising, calories are burned intensively, it is possible to lose weight faster.

Power training includes work with weights - a rise of the rod, a rainfall, bench for biceps and triceps. In addition, the popular exercises include pushups, lifts of the hull and pull-ups that work out all major muscles. You can do this from the floor using the Swedish wall, a special bench for work on the press.

Stretching and Flexibility Exercises

To improve the elasticity of the muscles and study the joints in the gym, stretching exercises for weight loss are used. They expand the range of muscle movement, increase the level of stretching. Exercises include elements of yoga, dancing, Pilates. Conducting in a slow motion pace, you can use them as a hitch, stretching or warm-up, and in the rapid rhythm of stretching classes will become an excellent stimulant of the work of the heart and blood vessels, will be able to lose weight.

Training scheme in the gym for women

To reduce weight and improve the relief of the figure, the correct training in the gym is useful. Under it is understood as an aerobic occupation, significantly improving heart rhythm and burning grease reserves, but not useful glycogen from muscles. Such training processes in the gym increase the endurance, the performance of the organism, restore the nervous system after mental load.

For a quick result, it is recommended to follow the power mode, there is an hour before classes and two after. How to easily lose weight in the gym: start with warm-up, proceed to power and fat burning training, ending cardio. If the overweight is small, you can do with one cardio - the power burns less calories. It is better to do in the morning at least half an hour in an intense pace with the tracking of the pulse frequency.

Fat burning

For people aimed at rapid results, a fat burning training session in the gym for girls, consisting of three days on schedule:

Exercise bike, twisting with tilt and reverse, treadmill, squats with rods, lunges, bench legs, squatting with dumbbells, running, bent sitting, rose, running.
Exercise bike, lifting legs, hyperextension, running, block block to chest, rods to waist under the tilt, running, thrust for head, lower block, running, bending hands, running.
Exercise bike, animal dumbbells lying, hand divorce with weight, running, bench press, butterfly, running, extension of hands, bent down, running, bench rods, rod rise, running.

For problem areas

Girls will use exercises for slimming problem areas that can be performed in the gym. They are aimed at adjusting the hips, buttocks and waist, use their own body weight as a load:

pressing press - the rise of the body from the position lying to the legs;
planck - an elongated smooth line from head to legs, stand up with focus on elbows and socks;
lifting the hips from the position on all fours;
hyperextenia;
lifting legs from a lying position on the stomach;
range traction with a rod neck;
squats with weight on shoulders or in hand;
fees with weights;
twisting on the floor.

Circular training

The rapid correction of problem zones and the general strengthening of muscle body groupings will be a circular training in the gym for girls. It is distinguished by energetic movements repeatable in a circle several times. The break between approaches will be a minute. Scheme of classes in the gym is carried out according to the principle:

warming Cardio;
squats with jumps;
breeding legs sitting;
lifting legs from the plank;
jumping platform;
pull-ups;
thrust down;
oblique thrust;
lifting hands from a sedental position;
side curls on the ball;
stretching for a hitch.

Video: How to train in the gym

Everything is very individual

Do not forget about aerobic load

Do not forget about the diet

Muscles and muscles leave with excess weight? Find the balance in training

What exercises do to run or not swim?

Have you tried to discharge weight with the gym?

Now we will look at the features of training, nutrition and lifestyle when slimming in the gym . As well as the result of such weight loss.

And in conclusion, consider the three main goals of classes in the hall and the associated differences.

Slimming in the gym

Slimming is the most common goal for the female halves engaged in the gym, although it is often of interest and for strong sex. It should be noted that various weight loss methods are effective for people with different levels of overweight. At the same time, weight loss training is one of the key methods.

Immediately begin with one simple truth: from the fact that we train some particular part of the body, it is she who will not lose weight, and if you do not begin to eat in accordance with the goal, it will not lose weight.

There may be questions "But what exercises for the press and a promised flat belly in a month", "like a belt from the store on the sofa" and so on. No, all these "fabulous" ways do not work, otherwise there would simply be necessary in the gym. I will say right away - it will not be easy to lose weight, this does not happen, but if you are ready to make efforts, then full forward!

Training

To achieve a good result, you need to train three or more times a week. For a good figure, we need strength exercises and cardio-loads (running track, stepper, elliptical simulator, etc.). Alas, some cardio-simulators are not enough for a good figure. Since even if you have almost no excess weight, but no muscles, it is unlikely that your body will like 100%.

Training should occupy approximately one and a half hours. We start with a five-minute warm-up on any cardio-simulator to develop joints and bring the body to optimal for temperature training, in other words - you need to stand a little. Next, about an hour we pay for power training and at the end about half an hour we return to Cardio again, but already to burn calories.

We will understand power exercises . Separately, for those who are confident that women become pumped by monsters with hands as at athlete, wide shoulders and all in the same veche, I advise you to see any fitness bikini competition. Believe me, all these slim girls in swimsuits are squatted with a barbell on the shoulders and pumped from the chest lying.

Choosing the exercises, we should work out the largest muscle groups, namely legs, back and chest. It is when the operation of such large muscles is spent maximum energy, that is, the very calorie burns. In each exercise you need to make 3-4 approaches of 15-20 repetitions. The rest between approaches should be no more than a minute to ensure high training intensity. Adhere to such a training scheme regardless of the level of physical training. The initial level implies light weights, and not short training or long intervals between approaches.

If you came to the gym for the first time, and you have no more experienced comrade, who will show you exercises, it is worth contacting the personal coach. In prestigious fitness clubs, there is usually such a proposal as an introductory training, which will be shown to you, will tell, and also the training program will be. If there is no such, I advise you to buy several workouts with the coach, while clearly designate him the task - to prepare you for independent classes.

I think that it will be useful for you to familiarize yourself with the reviews about classes for weight loss in the hall.

The best option is to always deal with the coach if, of course, the means allow. Well, as a last resort, if there is no money or desire to contact the help of a specialist, the exercises can be viewed on the video, now there are full of such resources on the Internet. For example, you can familiarize yourself with the overview of mobile fitness applications and services.

Food

Perhaps no less than half of success depends on nutrition. For example, all calories that you burned in the training session can easily be filled with 100 grams of chocolate. Therefore, if you do not start to eat correctly, then your training process will go on the principle of "step forward - two back".

The main rule is your body per day spends a certain amount of calories and, depending on how much it gets, the body grows, losing weight or remains unchanged. Of course, someone has hormonal failures, but 98% of people who say they are full only therefore, did not try to eat right and go to the gym. So towards "excuses".

Calculate how many calories you spend a day very simple, ask about this Internet. Consumable calories consumed a little more difficult, but still I advise you to try - here, again, the Internet to help. If it is too lazy to do this, I will describe the foundation:

we remove sweet completely from the diet
preferably replace traditional eyebrokers for vegetables
we replace the pan on a double boiler (we remove fried)
in the afternoon we try to eat only protein food (for example, degreased cottage cheese and kefir)

Approximate diet of one day:

Breakfast - oatmeal on water or milk 0.5%, tea / coffee (without sugar or substitute)
Second breakfast - fruit
Lunch - chicken broth, fish (not fried) with broccoli or fresh vegetables
Afternooner - chicken / turkey / beef (not fried) with vegetables
Dinner - Degreased cottage cheese, kefir

Lifestyle

It should be admitted that the gym comes much more willing to lose weight than it comes out of it as you should lose weight. What is the problem? In the method of training? In the choice of diet? No, there is generally all right with that. The problem is usually only with us. And it is that we do not do what you have to do .

If everything is usually more or less normal with the frequency and intensity of workouts, then in compliance with the regime outside the training room, it is much more difficult to cope. Numerous temptations and life circumstances are little left from the planned diet.

Probably write off everything on the weakness would be a simplification of the problem. Although, of course, we show impenetrable durability, and the excellent result would be achieved. However, a fairly objective problem is that it is difficult for us to drastically change your lifestyle, we are too firmly built into the system of their habits, relationships, tastes.

Therefore, for an ordinary person, quite realistic is the task of consistently changing its lifestyle, with a methodical refusal of an increasing number of habits and weakness interfering weight loss. It is easier to refuse something more pleasant, but harmful when in return you get no less pleasant results in the form of dropped kilograms. By the way, about dropped kilograms:

Result

For a month, the described system of training and nutrition goes on average from two to four kilograms Your weight. When you achieve your ideal, you can slow down, but completely returned to the sofa lifestyle with regular sweets is not recommended - weight smoothly starts to rise back. However, during this time, most likely you are already heading friends in the hall, embed sports in your life schedule and it will become your new good habit.

Three main goals of classes in the gym

Coming to the gym, you need to immediately decide on your purpose. Since all further actions in the hall are radically depended.