In the modern world there is a cult of beauty. People primarily pay attention to external data. The more attractive and slimmer a person is, the more enthusiastic looks he will catch. Therefore, gyms are gaining more and more popularity every day.
Such classes require knowledge of the basics of drawing up a training plan, the choice of food. If you do not have such knowledge, then it will be best to contact a trainer.
Most gym visitors are interested in what kind of training plan to choose for burning fat and drawing relief. With the onset of heat, everyone wants to have a toned body without deposits in the wrong places. This interests both girls and men. The training of the first and second will be slightly different. Let's try to parse them.
The basic rules in losing weight
Before considering a training plan, you need to familiarize yourself with the basic rules:
- you need to work not only on problem areas of the body, but on each muscle group, otherwise the form will look inharmonious;
- strength training and cardio loads should be combined, not to allow their differentiation;
- Before starting a workout, it is necessary to warm up well to avoid injuries;
- It’s worth starting a workout with simple exercises, gradually moving to complex ones;
- first of all, there are strength exercises, and after - cardio;
- You can’t train every day, it will be optimal every 2 days.
Weight Loss Workout
The most effective from the point of view of getting rid of excess weight are exercises supernets. As you know, burning subcutaneous fat will occur if a lot of calories are burned during training, and this can be achieved by high-intensity training. An increase in sets and reps, a decrease in rest time and the addition of cardio workouts will help the weight loss process.
What are supersets?
Supersets are often included in a weight loss workout plan. This concept means performing in one approach two exercises without rest. Thus, at the same time, you can do twice as much as in a classical way in training. The intensity makes the body work in accelerated mode, spend more energy, so the fat burning process is faster.
Workouts for girls
The training plan in the gym for girls on weight loss is designed to perform several tasks:
- improved stamina;
- strengthening the cardiovascular system;
- fat burning;
- muscle preservation.
All muscle groups will be divided into three days, each exercise should consist of 3-4 approaches and 15-20 repetitions. Optimal training in 3 sets of 20 reps or 4 to 15.
The first day we swing legs, abs, shoulders, back, biceps:
- hyperextension and leg lift;
- bench press and alternate sitting dumbbell bench press
- hip extension in the crossover and head pull from the upper block;
- bringing the foot in the crossover and traction of the horizontal block.
The second day we train legs, abs, chest:
- twisting on an inclined bench and tilting with a barbell on the shoulders;
- Squats and bench press dumbbells lying (30 degrees);
- sitting leg extension and dumbbell wiring;
- leg curl and pullover.
The third day we swing legs, calves, abs, back, shoulders, triceps:
- lifting legs on a bench and lifting socks with dumbbells;
- deadlift and traction from the upper block (reverse grip);
- lunges and bench press from behind a head while standing;
- Squats in Hakka and the French bench press.
Training for men
The training plan for men on weight loss performs the following tasks:
- fat burning;
- muscle relief
- development of stamina.
The first day we train the abs, back and chest:
- twisting on the bench and lifting legs (3 sets of 12-20 reps);
- deadlift 3x8-12 and inclinations with a barbell on the shoulders 5x10-15;
- bench press 4x8-12 and the layout of dumbbells 4x12-15;
- draft of the rod in the slope (reverse grip) 4x10-15 and draft from the upper block behind the head 4x10-15.
The second day we shake hands:
- push-ups from the bars 5x8-12 and extension of the arms from the upper block 5x10-20;
- pull-ups (reverse grip) 4x8-12 and bending the arms with a barbell standing 4x12-15;
- French bench press 3x10-20 and bending arms with dumbbells 3x10-15;
- bending brushes sitting 3x12-20 and pullover 3x12-15.
The third day we train the abs, legs and shoulders:
- twisting in the hanger 3x12-20 and hyperextension 3x10-15;
- 5x8-12 squats and leg extension 5x12-20;
- bench press standing 4x8-12 and swing the dumbbells to the sides 4x12-20;
- press the bar from behind the head while standing 4x10-12 and swing the dumbbells forward 4x12-20.
Circular training
The training plan in the gym for the girl in a circular manner does not differ from men's studies. The advantage of a circular training session is that you can work out all muscle groups in one visit to the gym. For fat burning, this is truly amazing.
In addition, such workouts speed up metabolism, improve stamina and reduce time for exercise. The bottom line is to perform exercises on all muscle groups one after another without stopping. That is, the lesson will include one approach for each muscle group. This is a very energy-intensive training and takes a lot of strength and energy, therefore, even a man will not be able to work with large weights.
For the training you need to go 3-5 circles and do 12-20 reps without rest between exercises in the same circle. Consider a workout plan.
First day:
- twisting on the bench;
- hyperextension;
- traction from the upper block behind the head;
- Squats
- wide grip push-ups;
- lunges;
- standing dumbbell bench press;
- leg extension sitting;
- tilt dumbbell traction;
- raising legs in focus.
Second day:
- lifting legs on the bench;
- slopes with a barbell on the shoulders;
- dumbbell bench press lying at an angle;
- deadlift;
- tilt rod pull (reverse grip);
- Squatting in Gakka;
- push-ups from the bars;
- leg curl;
- bench press standing behind the head;
- bending arms with a barbell standing.
Although this training plan in the gym is designed for twice a week, it will be optimal to practice 3 or even 4 times, simply alternating between training. This will help burn more calories and lose weight faster.
The training plan is suitable for both women and men, because the load is evenly distributed, and there is no emphasis on any one muscle group, since fat burning requires a complex effect on the body, rather than aiming to train certain muscles.
Performing an average of 15 repetitions in one exercise, in four rounds (1 hour), you can perform 600 actions (10 per minute). This is a very intense load, due to which the fat will burn well. From the point of view of implementation, such a training is very time-consuming, and work will have to be worn out. However, after a couple of months, the results will be felt, and you will understand that all the energy spent was not in vain.
Cardio training
Cardio sessions from 30 minutes must be included in the training plan in the gym for enhanced fat burning. After training, all glycogen in the muscles is used up, and this time is the most optimal for cardio. For energy, the body will be forced to burn fat stores almost immediately, since there is no more glycogen. The optimal time for aerobic exercise is 45 minutes.
If you do cardio before strength training or on another day, then the fat will begin to burn about thirty minutes after the start, because it will be consumed primarily glycogen. Therefore, the optimal time for aerobic loads is after power. Cardio loading can be performed on an exercise bike, treadmill or ellipsoid, which is not so important. It is more important to keep the pulse in the target zone, in which fat is burned most intensively. It can be calculated as follows: 220 minus age and multiply by 0.7.
Sports diet for weight loss
The training plan in the gym for girls and for men is not the most important thing in losing weight. The desired result cannot be achieved without proper nutrition. Therefore, in the fight against fat, you need to follow a diet - spend more than receive. There are many diets, just like training, but lately athletes have preferred protein-carbohydrate. The bottom line is to alternate the intake of proteins and carbohydrates, which helps to slowly and correctly lose weight.
Diet for girls
For girls, diet cycles will be as follows:
- Day 1 and 2 - protein (2 g of protein and 0.5 g of carbohydrates per 1 kg of weight);
- 3 day - carbohydrate (5 g of carbohydrates and 1 g of protein per 1 kg of weight);
- Day 4 - mixed (2 g of protein and 2 g of carbohydrates per 1 kg of weight).
Diet for men
For men, the norm of food consumed should fall within the limits of:
- Day 1 and 2 - protein (3 g of protein and 0.5 g of carbohydrates per 1 kg of weight);
- 3 day - carbohydrate (6 g of carbohydrates and 1.5 g of protein per 1 kg of weight);
- Day 4 - mixed (2.5 g of protein and 3 g of carbohydrates per 1 kg of weight).
Slimming supplements
The most popular fat burner supplement is L-Carnitine. This substance is produced in our body, but it is not enough to burn fat reserves. It is worth noting that without a diet, the drug will not work. That is, you need to consume less calories than you spend. Together with diet, exercise and carnitine, this will give an excellent result.
L-carnitine is available in powder and liquid form, it is relatively inexpensive. Also a popular fat burner is Lipo 6, it costs an order of magnitude more expensive than the previous tool, but it is more effective. Speaking athletes have repeatedly noted a good visible effect from fat burners, so if you are clearly focused on the result, you can safely use them. By incorporating assistants for fat mobilization into your training plan, you can achieve your desired results faster.
Thus, combining all the methods of losing weight correctly, you can achieve results in a short time and lose extra pounds. The main thing is to remember that everything must be approached wisely and not rush to extremes. A sharp reduction in food or excessive loads will not lead to a positive result, but rather, on the contrary, will bring a completely undesirable effect in the form of deterioration and a slowdown in metabolism. Train and eat wisely!