Most often, women have to fight excess weight. But men also make this decision from time to time and begin to actively take care of their own figure. Of course, they can’t do without sports. That's why some people go jogging in the evening. Others responsibly and scrupulously do morning exercises. Still others take out dumbbells that have been lying around since their youth in the far corner of the room. However, weight loss workouts in the gym are much more effective, allowing you to get rid of extra pounds and work on muscle definition.
Rules
First, measure your indicators: weight, chest, waist and hips. Set realistic goals. Set a deadline for your weight loss - this is a great motivator. And only after that proceed to implementation.
First, you need to follow the training rules.
- Undergo a medical examination to make sure there are no serious diseases that could be contraindications for losing weight in the gym.
- View information about all sports centers in the city to choose the best one for training, and not the one nearby.
- Another criterion for choosing a gym is a good personal trainer. It is better to look for him through reviews or acquaintances.
- Draw up a training program and strictly follow it.
- Start each workout with a warm-up to prepare the muscles, and end with a cool-down to relax and restore them.
- Combine different types of exercise: aerobic and anaerobic.
- The first month, perform exercises exclusively for beginners. Then it is possible to increase repetitions, duration of training and select a more complex program for rapid weight loss.
- Learn the technique of performing each exercise.
- Do not drink water during training.
Secondly, you won’t be able to achieve results if you don’t follow the rules of losing weight outside the gym.
- Choose the right diet, which will contain the maximum amount of protein (for the formation of sculpted muscles) and a minimum of fat.
- Adhere to the principles of proper nutrition.
- Get enough sleep.
- Eliminate stressful situations and nervous breakdowns.
- Provide physical activity: run in the morning, walk to work, swim in the pool, etc.
- Drink at least 1.5 liters per day.
- Breathe fresh air as much as possible.
It is better to coordinate each step 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 forums.
And a little about secrets...
I was especially depressed by my weight; at 41, I weighed as much as 3 sumo wrestlers combined, namely 92 kg. How to completely lose excess weight? How to cope with hormonal changes and obesity? But nothing disfigures or makes a person look younger than his figure.
But what can you do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.
And when will you find time for all this? And it's still very expensive. Especially now. Therefore, I chose a different method for myself...
Types of exercises
This is not to say that cardio training includes the best exercises for weight loss. They will have the desired effect only in harmonious combination with strength ones. Consider different types of training to achieve good results.
- Power
Strength exercises are anaerobic: working with a barbell, dumbbells, kettlebells, pull-ups, planks, abs. They differ in intensity and complex technique. Equally useful for women and men. Very effective, specifically for weight loss, as they increase muscle mass by eliminating fat, and also develop strength. They burn energy by actively spending carbohydrates.
- Cardio training
The basis of training for weight loss is cardio exercises: jumping, squats, bending, turning, working on exercise machines. They are classified as aerobic. They normalize the functioning of the cardiovascular system, increase endurance, and effectively reduce weight. Involves repeated repetitions to burn more calories.
According to trainers, to lose weight in the gym you must do the following energy-intensive exercises:
- scraping - jumping rope;
- squats and lunges;
- interval training;
- burpees;
- Tabata squats;
- from strength - jerks with a barbell;
- Among the simulators are rowing and orbitrek.
Sample program
For a gym, a training program is mandatory, even if there is no trainer. In this case, take a rough plan, adjust it to your physical data and practice strictly in accordance with it.
For men
The program for men involves not only burning fat, but also building muscle mass. Therefore, her goal is not to lose weight, but to correct the figure and pump up the core muscles. There are more strength exercises and the loads are much heavier than for women.
Day 1
Day 2
Day 3
For women
The training program for women can be implemented not only in the gym, but also in the fitness room, specially adapted for lighter exercise. Cardio loads predominate in it. Although there are also a lot of strength ones, there is no need to be afraid: for girls they are not dangerous for building muscle mass. They will simply make the figure more prominent.
An approximate exercise program allows you to understand how each lesson is structured. 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 - on average 1 hour.
How many workouts should there be per week for men to lose weight?
In the presented set of exercises for weight loss for men, the optimal frequency of exercise will be every 1 day. Your muscles must recover, do not forget about diet, it is the key to losing weight. On the other hand, if you are already on a low-carb diet, then you may simply run out of strength, overtrain and apathy will set in. In between workouts, steady cardio, not interval cardio, is perfect. Steady cardio will further boost your fat burning and metabolism, stick to a minimum duration of 45 minutes.
Information for men
Exercises for the pectoral muscles for men at home
Plank exercise for men
Gym workout plan for men
Workout for weight loss for men at home
Set of exercises
The program can be designed to work on one problem area in one training session. But it is much more effective to choose a complex that will evenly distribute the load.
Warm-up
This is an important element in any complex. Warm-up prepares the body for the upcoming loads.
- General: jogging, jump rope, exercise bike (3 minutes).
- Warming up the joints: swinging and rotating movements, bending, turning, squats, raising the knees, 2-3 sets of abdominal exercises (3 minutes).
- Stretching exercises: hanging on the bar, upright, crossover (3 minutes).
For the stomach and sides
It is much more convenient to do abdominal exercises in the gym, since you have all the necessary equipment that you don’t have at home. They help to lose weight in the abdomen, reduce the volume of the waist, and remove fat folds from the sides.
- Leg Raising
Hang on the wall bars. Raise your straightened legs parallel to the floor. Fix the position - slowly lower it without bending.
- Bottom twist
Performed on a horizontal bench. Lie down and grab the handrails. Raise and lower your legs rhythmically.
- Partial twist
On an incline bench. Since the tilt of the body is more than 180°, considerable effort has to be applied. The result is a thorough workout of the abdominal muscles.
- Twisting on the top block
Stand with your back to the block, spread your legs slightly, bend your knees. Take the upper block, exhale and tilt your body forward.
Standing overhead pulley crunch
- "Lumberjack" on the top block
Stand sideways to the simulator, bend as you exhale towards the far leg, try to reach it with slightly bent arms.
Exercise "Lumberjack"
These exercises for the abdomen and sides can be difficult for girls. And yet, with normal physical training, they will make your waist aspen in a short time. Crunches on an incline bench are especially recommended. Abdominal pumping also successfully removes fat layers in this problem area.
For hands
Don’t forget to include arm exercises in your complex, for which gyms have all the conditions for weight loss. Use dumbbells, barbells, expanders.
- Bicep curls
Take dumbbells, feet shoulder-width apart. Turn your palms forward. Bend your elbows slightly and raise your arms to your chest. Lower slowly.
- Hammer grip
Take dumbbells, feet shoulder-width apart. Bend your elbows slightly. Palms facing each other. Slowly raise the right dumbbell to your shoulder and lower it. Repeat the same with the left. You cannot swing your body while helping yourself. Elbows should be pressed tightly to the body.
- Bending with an expander
Step on the expander. Grasp its ends. Stretch the tapes as much as possible. Bend your elbows. Pull the arms towards your shoulders. Lower slowly. Keep your elbows tightly pressed to your body. Extend your arms slowly, without jerking or sudden movements.
- Back push-ups
Sit on the bench. Place 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 your arms. To make the exercise easier, bend your legs slightly.
4-5 similar exercises in a general complex will allow you to get rid of sagging fat, which shakes like jelly with every movement: women’s arms will become thinner, men will have prominent muscles.
For legs
To lose weight in your legs, choose a treadmill, exercise bike, stepper or ellipsoid as aerobic exercise. Do not forget to dilute them with anaerobic exercises with weights: squats, deadlifts, lunges with dumbbells and barbells.
- Complex exercise: 25 swings with each leg, 20 squats, 15 lunges with each leg forward. Three approaches with an interval of 1 minute.
- Squats and bench press on a HAKK machine.
- Deep squats.
- Squats, seated and bench presses, calf raises, lunges on the Smith machine.
- Jump rope.
- Exercises on a power rack.
HACK Trainer
Vary your thigh and butt slimming exercises weekly to see faster results.
For the back
In the gym, you can and should perform special exercises for the back, which burn fat layers and contribute to the formation of a strong muscle frame:
- “Plank” with deadlift (dumbbells, kettlebell).
- Exercises on the orbit track.
- Twisting into a T-pose.
- Working with a rowing machine.
- Rows and push-ups.
- Swimming exercise.
- Deadlift.
“Plank” on kettlebells with abdominal pull.
Those who have problems with the spine should be careful. It is better for them to first get permission from a doctor to exercise.
