Strength training for weight loss: programs, exercise sets, nutritional features

Often, while in the gym, you can observe a picture: coaches incorrectly select a set of exercises for their players. There are a couple of explanations for this: either the trainers are not very competent or they do it deliberately (so that people go to the gym longer. The effect comes gradually).

Instead of regular exercises, girls, women, men, guys do incomprehensible, unnecessary things. Anyone who wants to lose weight, tighten their stomach, and lose excess weight in the shortest possible period of time cheaply and effectively should read this article to the end.

This is not an advertisement for exercise equipment and dietary supplements, these are simply practical tips that I would like to share to create a healthy, strong and beautiful nation.

How to train effectively to improve your body

You can do daily workouts at home. What is necessary for a successful result? This is motivation. Nothing will work without her.

The motivation could be as follows: a girl should play sports every day in order to attract a successful man. The latter stare at fit, well-groomed women.

The second point is drawing up a special program. It can be done without a specialist, based on sensations and knowledge about the body. Now let's talk in more detail about creating a training program.

Doing strength training at home

Sports experts have long proven that strength training has a beneficial effect on the body. This is expressed as follows:

Strengthening the skeletal system.
Reduces the risk of internal damage.
Strengthening the immune system.
Acceleration of the metabolic process in the body.
Creating an obstacle to the formation of subcutaneous fat deposits.
Improving heart function.
Strengthening the respiratory system, which also increases endurance.

What results can be achieved

How many pounds can a woman lose by relying on strength training to lose weight? Exercises in the gym and at home provide gradual weight loss and long-term stable retention of results if you follow the training regimen.

In order for a beginner to lose about 2 kilograms every month, he needs to exercise at least 3-4 times a week. Even such a seemingly small loss of excess weight will allow you to feel a significant surge of energy. The figure will begin to correct itself. Outwardly, it will seem that much more kilograms have been lost. This is explained by the fact that the volume of strong muscles occupies significantly less internal space of the body than the zones of untrained internal areas. In addition to this, the volume of adipose tissue much exceeds muscle tissue.

You need to exercise 3-4 times a week

Permitted payloads and body check measures

What needs to be done to get the given result or even improve it in many ways? First of all, follow some rules:

Exercises should be performed regularly, 3-4 times a week, with a gradual increase in the number of workouts to 6. In practice, this means that you can train every day.
Initially, practice time should be at least 30 minutes per day. When the body becomes stronger and can withstand more serious loads, the time allotted for exercise can be increased to 1 hour.
When performing strength exercises, it is important to check your pulse and listen to your heartbeat. Aerobic exercise involves the number of pulse beats in the region from 65 to 80% of the maximum permissible value.

Strength training for weight loss is designed to work the entire body or a specific muscle group. The program includes exercises that promote not only weight loss, but also the further acquisition of relief and beautiful abs.

Important! The exercises should be performed to failure, gradually increasing the load, adding the number of repetitions while working all the muscles.

How to improve the quality of strength training

As an additional effective aid in the process of losing weight, women use various equipment. For example, these could be dumbbells weighing from 4 to 5 kg or one weight up to 8 kg. Thus, the muscles of the arms and shoulders are pumped well. As an alternative to a kettlebell, you can also use a sandbag or a bag filled with sand weighing 10 kg.

Main points when creating a training program

A home training program for girls includes:
Finding out everything about the cycle, when ovulation occurs. The loads are distributed as follows: until the 12-16th day of the cycle (when the egg is not mature, the woman is full of strength and energy, then the loads need to be increased). When the period of ovulation occurs, the female body becomes sensitive to excessive stress (approximately 2 weeks); the load is reduced to a minimum.

Nutrition control. Carbohydrates turn into fats faster in girls. There should be a norm of them in the body, not in excess. It's better to have too little than too much.

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There is no need to overexert yourself (this approach is more suitable for men). A brisk half-hour walk is best.

Workouts for girls in the gym for weight loss

Just a second. Was something said about strength training? For weight loss? Whaaat?

Yes it's true. Strength training is one of the best ways to increase your weight loss effect when combined with a proper and balanced diet. So, what does this miracle program look like? There are three main components:

Strength training (3 days a week)

This part of the program is designed specifically to increase strength and slightly increase or at least maintain muscle mass. This is important because if you lose too much muscle during the weight loss process, you will slow down your metabolism. And very often, in such cases, people end up turning into a smaller, flabby version of themselves, instead of becoming more toned and firmer.

What your set/rep count pattern looks like will depend on your training history and fitness level. But in general, more advanced lifters can perform fewer reps with heavier weights, while intermediate lifters should stick to moderately heavy loads, and beginners need to master exercise technique before they can start adding weight.

High Intensity Interval Training (2 days per week)

The different types of interval training (often called HIIT) can be very confusing, but they become extremely simple once you know that they involve periods of intensity followed by periods of rest, and are done for a relatively short period of time (usually 4 - 20 minutes).

They can be very effective catalysts when it comes to fat loss if they are planned and executed correctly. You can use kettlebells, barbells, dumbbells, body weight, and more. There may be times when you are traveling and all you have on hand is yourself and your weight, so this is the best equipment.

However, you need to be careful when doing these workouts, so check out these helpful tips:

Design your training program correctly. An example of careless exercise selection would be doing overhead squats after you've done overhead push-ups. Are your shoulder muscles completely tired and you want to hold a weight overhead and squat down? I don't think so!
Take your skill level into account . If you're completely new to barbells and you think it's a good idea to do a workout that has a few barbell exercises in it? If you answered no, then you are right.
Choose the right training equipment . There are several ways to do interval training. You can use your own body weight, kettlebells, barbells, dumbbells and more. There may be times when you are traveling and all you have on hand is yourself and your own weight, so this is the best equipment. If you have access to a gym, then schedule a workout that will cover all the functionality of the gym.

Moderate intensity cardio

Although traditional, moderate-intensity, "aerobic" cardio (heart rate in the 120-140 bpm range) has been completely criticized in the fitness industry over the past 10 years, it is still very valuable and has its uses.

This is a fantastic way to improve your aerobic base, allowing you to recover faster between exercises during strength training or high-intensity interval training, so you can use heavier weights or shorter rest periods. Cardio workouts like these are also great for improving overall recovery from workouts throughout the week so you can feel more refreshed and rested.

Finally, they can help reduce stress and anxiety. Many of us are in a sympathetic nervous system dominant state, which causes us to constantly feel stressed, anxious or apathetic. This cardio can help you switch to a dominant parasympathetic nervous system state, allowing you to relax, feel less anxious, and even sleep better.

Common Misconception: Most of us think that traditional cardio means walking on a treadmill or elliptical for about 30 minutes, but that's not true. You can perform any exercise, the main thing is to monitor your heart rate, as long as your pulse is in the range of 120-140 beats/min, you will lose weight by burning fat, which will be used as a source of energy.

Is it easy to pump up abs and what is needed for this?

A well-designed program is the key to a successful future! During training, you need to train the muscles of the body at the same time. The program lasts for a month. Advanced results will come if you do loads every day and don’t neglect them.

A monthly training program for girls is an excellent solution for pumping up the body without chemicals or hunger strikes. This is a comprehensive sport, compiled in accordance with accepted standards.

What should you do to pump up your abs? The answer is simple: increase the volume of your abdominal muscles, burn fat through diets (not fasting, but a specially designed diet) and daily training.

If you follow the rules of abdominal training according to the program for girls, you can achieve significant and obvious results in just a month. Before you start pumping up your abs, you need to take care of reducing body fat.

Home workout plan for girls

Stress, bad habits, the environment, poor nutrition - all this affects your figure and overall well-being. You can tone up your body and recharge it with energy if you systematically devote several hours a week to effective strength training or fitness. Going to the gym to exercise is not convenient for everyone. Some people don’t have enough time, others are simply shy. That is why you need to create a weight loss program at home.

It is necessary to understand that the training program must be developed individually, taking into account personal preferences, level of physical fitness and body characteristics, and is also aimed at all muscles. The secret of beauty and harmony is harmony and proportionality.

Training rules

Before drawing up an exercise plan, you need to consult with your doctor and make sure that you have no contraindications to physical activity. You will also need to understand the basic rules of strength training.

By following simple recommendations and tips for beginners, you can significantly improve the quality of your work, start the fat burning process, prevent injuries and guarantee a noticeable result of your efforts:

Adjust your diet . The best exercises will be powerless if you eat too much and incorrectly. First, you can go on a diet, then, when fat burning is started, it is enough to adhere to the principles of a healthy diet. The menu should be based on protein and complex carbohydrates.
Maintain drinking regime . It is important to drink 1.5 liters of clean water daily. Even if you are interested in drying your body, you need to drink in the same volume, because this process involves the elimination of the subcutaneous fat layer, and not the dehydration of cells and tissues.
Breathe correctly . Breathing is the most important component of any workout. When the body is under stress, it needs more oxygen. In addition, it oxidizes fat cells, which speeds up the weight loss process.
Warm up before your workout . Warming up before exercise and stretching after performing the complex are extremely important. With their help, you can prepare the body for the load and consolidate the achieved results.
Exercise 2-3 times a week . There should be 1 day of rest between workouts. The body needs this time to restore strength and build muscle. The duration of the training should not exceed 60-90 minutes.

Be sure to pay attention to clothes and shoes . They should be as comfortable as possible, not restrict movement, and allow air to pass through. Always wear a special sports bra that supports your breasts well.

Don’t overdo it, increase the load gradually, don’t rush things. It is important to be patient and work hard, this is the only way to remove the lower abdomen, tighten the back of the thigh, emphasize the relief of the abs, etc.

Pros and cons of homeschooling

Girls often wonder if a beginner should study at home, will it be of any use? To answer this question, it is necessary to compare the advantages and disadvantages of home workouts for women. The advantages of training at home include:

free schedule, because you don’t have to adapt to the gym’s work schedule;
saving time and personal funds;
the absence of other athletes, which is important for those who have not yet achieved results and are embarrassed to train with a pro;
high level of comfort, the ability to perform hygiene procedures in your own shower;
variety, you can practice different directions and techniques at home, train to your favorite music, etc.

Proper nutrition for weight loss

The diet includes eating foods that are dominated by carbohydrates: rice, buckwheat. They should be eaten before 6-7 pm. After this time, you can also eat, despite the prohibition “not to eat after 6.” Eat in small portions, and after 6, focus on protein foods: eggs, dairy products, lean meat. Eating healthy foods will help burn off years of accumulated fat.

Now we will talk about hypertrophy of the abdominal muscles. With the help of a progressive load, it will be possible to “inflate” the abdominal muscle cells.

Building up your abdominal muscles is as easy as shelling pears. The main thing is to know the “secret” exercises. The most effective in this case are twists (straight, double, reverse, diagonal).

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How to create a training program for girls? Now let's move from theory to practice. To begin with, we take the end of menstruation and begin intensive classes (lasting a couple of weeks) which include:

squats with a barbell 5 times 10-15 approaches;
press lying on your back 4 times;
barbell row to the chin (6 times 10-15 approaches);
vertical pull-down (same amount as the previous exercise). It is recommended to do warm-ups within each exercise.

During menstruation and the front, we reduce the load to a minimum.

Training program for gaining relief and slimness

To gain a toned, beautiful and sculpted body, the emphasis is on working with weights and increasing muscle tone, and the program can be built from the following exercises:

Warm-up in the form of bending the body to the sides and swinging the arms, jumping in place - 20-30 times.
Next, all exercises are 2-3 sets of 10-18 times.
Squats with dumbbells (feet shoulder-width apart and sumo).
Push-ups from a wall, floor or other surface
Lunges your legs to the sides and back while bending your arms at the elbows. In the hands of dumbbells, the arms are extended when returning to the starting position.
Arm press with dumbbells while standing, then leaning forward.
Raising your toes with dumbbells in your hands.
Swing your legs to the sides with support on a chair.
Abdominal crunches are straight and oblique.
Raising fully extended legs while lying down (palms under the lower back).
Lifting the hips while lying on your shoulder blades with emphasis on your heels (legs bent at the knees).
Stretching for all muscle groups.

Exercises are performed in 2 or 3 sets with 10-18 repetitions in each.

General recommendations

Work on building a relief body involves:

An hour or half an hour before training, eat some fruit, and after completion - from 100 to 150 grams of protein and vegetables or drink protein isolate.
The duration of the lesson is 30-40 minutes with pauses between individual sets of 30-60 seconds.
If you are thirsty, drink water.
It is recommended to take 3-5 kg dumbbells.

Repetitions and approaches are increased gradually to avoid overtraining.

What is terrain training?

Recently, this type of training has become increasingly popular among women. Its essence is the creation of a sporty, sculpted body.

Relief training according to the program for girls is the development of special strength exercises that must be performed every 6 days. It includes strength (barbell exercises, for example) and cardio (running, cycling, jumping rope, swimming) training. For average weights, you need to perform 12 to 15 approaches.

Interval training for girls at home

High-intensity interval training (HIIT) can help you lose body fat faster. The peculiarity of this workout is that you will have to alternate high-intensity loads with moderate-intensity loads. At the same time, much more calories are consumed than during a regular monotonous cardio workout.

15 minute workout

Interval training example:

As a warm-up, you first walk in place, then run in place, and do jumping jacks on one leg. This takes about two minutes.
After warming up, start a strength exercise: plie squat with your own weight.
Then - walking in a half-squat. First one way, then the other.
After that, run in place again. Please note that there is no rest at all between exercises.
Strength exercises are repeated: plie squats and half-squat walking.
Run in place. Jumping with legs spread and arms raised overhead.
Cycle of strength exercises: push-ups, cross lunges.
Jumping, running in place.
Again push-ups and lunges.
Repeating the last cycle.
At the end - light stretching.

20 minute workout

Pros of interval training:

Helps quickly burn subcutaneous fat.
Increases the body's endurance.
Improves muscle tone.
You can practice at home or in any other convenient place without special equipment.
It won't take much time, only 15-20 minutes.

Do not forget that such training also has a number of contraindications. You should not do it if you have cardiovascular disease, musculoskeletal disorders or any other disorders.

At first glance, training at home for girls seems quite simple. But it is worth considering that classes will only be effective if you do them regularly, without skipping. The result primarily depends on this.

To avoid losing your workouts, bookmark our article or share it on social networks.

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Or maybe I should still go to the gym?

It’s possible if it’s hard for you to do it yourself. But there is one “but”: you must be well aware of what you want to pump up, so that you are not deceived and simply siphoned off money.

Pros of the gym:

special equipment in this place will help you quickly pump up your buttocks, arms and legs. At home, you can only take dumbbells and barbells to pump up;
After training, your metabolism greatly accelerates (for a day or more).

Here is a rough gym workout program for beginners. It can be compiled by a coach (if you trust him):

classes begin with warming up (cardio exercises);
strength exercises on the machine.

For the first 3 months you work out in a circular system - pumping all the muscles at once.

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Workout program for weight loss

The training can be based on the following principle:

Jogging at a slow pace - 15 minutes / jumping rope 5-10 minutes / active swings of arms and legs to the sides - 20 times (the choice depends on the opportunity to go outside and the space in the apartment).
Turn the body, tilt the body to the right and left - 20 times.
Push-ups from the floor (from the knees or straight legs), a supporting surface (the edge of a table or bed, a ball) or a wall - 2 sets of 15 times.
Sumo squats (deep squats with legs wide apart) – 2-3 sets of 15 reps;
Leg lunges back alternately - 2 sets of 15 times.
Classic and lateral abdominal crunches – 2 sets of 15 reps.
Legs “bicycle”, “scissors” horizontal and vertical from a supine position – 2 sets of 15-20 times.
Stretching: bending towards the legs, twisting the body while sitting and standing, “baby pose” until breathing is restored.

To enhance fat burning, before warming up, jump rope 50-100 times, for 5 to 10 minutes, either run in place or hula hoop.

General recommendations

Home workouts for weight loss will bring maximum effect if you adhere to the following recommendations:

An hour and a half or 60 minutes before training, you should eat a portion of protein in the form of chicken, fish or cottage cheese, or a vegetable salad. You should not eat starchy vegetables, cereals, bread, or fruits. These foods are rich in carbohydrates.
Immediately after training, you can eat exclusively pure protein with a volume of 100 grams, and after half an hour you can snack on fruit or porridge. It is recommended to eat carbohydrates in the afternoon, best after 14.00.
During training, you should drink clean water without any additives or impurities, and also monitor your heart rate. If the number of beats per minute is more than 120, the intensity is reduced.
The optimal duration of all approaches should vary between 30-60 minutes. Pauses between sets range from 30 to 45 seconds.

It is recommended to do cardio in good sports underwear, equipped with wide straps that provide excellent support for the chest.

LEGS and BUTTOCKS will BURN! Exercises at home!