How to lose weight in the gym? Selection of simulators and training program

Many of us at least once in our lives realized that they needed to lose weight. Moreover, everyone puts their personal meaning in these words. For one person, the indicator of weights is fundamental, for another it is important to be fit and slender, the third wants to remove the extra centimeters only from problem areas, and so on. The first thing that comes to mind for a person who wants to lose weight is a diet. Today, there are many different dietary regimes aimed at burning fat, but they are ineffective without physical exertion.

For people who need only to slightly lose weight and tone the body, it is enough such types of physical activity as walking, swimming, cycling, running and so on. A good option for a modern constantly busy person is a treadmill for weight loss. Reviews show that this time-tested simulator allows you to maintain the body in good shape and control weight. However, those who want to lose weight significantly and quickly go to the gym. For weight loss, they use serious physical activity. In order for everything to be in order, they need to be dealt with under the guidance of an experienced instructor. Today we will learn how to lose weight in the gym, and consider a few typical workout programs.

Getting Started: Key Aspects

To train, at least initially, is under the guidance of a professional instructor. The fact is that the right technique is crucial in exercises. If you do the exercise incorrectly, it will be ineffective. Moreover, an illiterate approach to the technique of movement creates the risk of serious injuries, because almost all exercises are done with weights.

Starting classes, do not be shy to ask the names of the simulators in the gym, the way they are used, and safety precautions. All were once newbies. Training clothes should be comfortable so that they do not hamper movement. It is recommended to give preference to natural, breathable fabrics. Synthetic fabrics that are poorly breathable create inconvenience, especially during intense training.

You need to deal wisely, without fanaticism. Excessive fatigue is fraught with microtrauma of the muscles, so you should not allow it. For beginners, it will be quite enough to do 45-60 minutes three times a week. You can train daily, the main thing is that the same muscle group is not loaded for two days in a row. Otherwise, the muscles will not have time to recover.

Preparation of a training plan

Before you go to the gym for weight loss, you need to draw up a clear lesson plan. Being engaged in its development, it should be borne in mind that a full week takes an average week to complete muscle recovery after intensive training. It makes no sense to load the same muscle group every day, both in terms of losing weight and in terms of health. Of course, training once a week is ineffective. The optimal schedule is when the muscles are divided into two categories, a specific muscle category is activated every other day, and training is carried out 5 days a week. Consequently, all muscle groups rest for three days in a row (2 days off and one day attaching to the days off when they were not working). Muscles are sometimes divided into three categories. Both approaches give the muscles time to relax, but do not allow the body to lose tone. If you can’t train for five days, three will be enough, at least for the first time.

Having figured out the schedule, it is worth distributing the muscles for two or three days. It is recommended to work out at least three muscle groups in one session. In this case, it is desirable to combine large and small groups. The most important thing to consider in this case is the fact that there are muscles that help each other in their work, and there are antagonists. For example, in the bench press, which is the main exercise for training the chest, triceps and shoulder are secondary. Therefore, it is advisable to train these muscle groups in one day. If you work out your chest today, and triceps tomorrow, then the latter will not rest.

It should be borne in mind that muscle groups consist of several departments / bundles (for that they are groups). Each department is usually worked out by one or another modification of one exercise. Small changes in the form of, for example, the tilt of the body or the rotation of the hand can redirect the load from this beam to another.

Each exercise is done in 2-4 sets, between which you need to rest for up to 5 minutes. In order to burn fat reserves intensively, it is necessary to gradually increase the weight of the shells. Weight loss exercises for men in the gym are not much different from women. The difference lies in the level of workload and focusing on other problem areas. The program for girls in the gym usually involves working out the legs, buttocks and abdomen, while men pay less attention to the lower body.

Food

Answering the question of how to lose weight quickly while exercising in the gym, many inexperienced instructors may advise eating less. This is an erroneous approach. Our body, being a complex self-regulating system, has a mass of compensating functions. If a deficiency of nutrients occurs during increased physical activity, the body goes into self-preservation mode and directs all the substances received to the fat reserve, in case the deficit reappears. Therefore, nutrition during training should be complete. Of course, overeating is also not worth it. It is worth eating about 350 grams of food every 4 hours.

However, the usual diet is still subject to some adjustment. The use of confectionery and flour products is desirable to limit. Palm and transgenic fat should also be avoided. They are poorly absorbed by the body and create unclaimed fat ballast, which is not easy to get rid of. It is also recommended to pay attention to the glycemic index of products. Ideally, it should not exceed 50. The diet of a person engaged in regular physical activity should be rich in protein and vitamins. But the use of fats and carbohydrates can be reduced.

When losing weight with the help of the gym, you should think through your diet so that protein makes up about 50% of all nutrients. Protein-rich foods include: chicken and eggs, fish, nuts and dairy products.

Among the healthy carbohydrates, you should pay attention to: cereals, vegetables, fruits, dried fruits and granola.

Drinking mode

When asked about how to lose weight in the gym, it is worth mentioning the use of a sufficient amount of fluid. The norm of daily water consumption is on average 2-2.5 liters. Of course, it can vary depending on the individual characteristics of the body. There is a very simple way to check if your body is getting enough water. With optimal fluid intake, urine has a clear, light color. If it is yellowish, it is worth increasing water intake. In any case, do not resort to extremes. Excessive fluid intake leads to leaching of valuable minerals from the body.

Contraindications

Before you start talking directly about the exercises, you should pay attention to contraindications. People suffering from varicose veins, hemorrhoids, heart diseases, weight loss using heavy physical exertion is contraindicated. For women, some gynecological diseases should be added to the list of contraindications. One way or another, starting physical activity, it does not hurt to undergo a full examination of the body or at least consult a doctor.

How to lose weight in the gym: exercises

The presented complexes are not suitable for those who have not been involved in sports before. To prepare the body for the load, you need to devote 2-3 months to purely aerobic training. It can be running, swimming, dancing, aerobics and more. It will also be useful to take care of the flexibility of the muscles with the help of yoga or Pilates. Then you can proceed to work with weights. Any workout should start with a warm-up and cardio load (treadmill, jump rope, exercise bike, and so on). Now let's find out how to work out in the gym to lose weight.

To begin with, we will analyze the complex, which is suitable for both men and women. It is quite complex, but very effective. The complex consists of supersets - a couple of exercises for different muscle groups, in one approach, without a break.

Universal program

First day:

1. Raising legs in the hanging + hyperextension.
2. Lunges with dumbbells + French bench press.
3. Reduction of legs + traction of the horizontal block to the belt.
4. Lifting dumbbells for biceps + leg press on an inclined simulator.
5. Breeding legs + traction of the upper block with a wide grip.

Second day:

1. The bench press from the chest with a narrow grip + pull of the upper block with a parallel grip.
2. Leg curl + dumbbell pullover.
3. Twisting (on the floor or bench) + deadlift.
4. Reduction of arms with dumbbells lying + leg extension on the simulator.
5. Dumbbell bench press on an inclined bench + squats with a barbell.

Each exercise needs to be done 15 times. The deuce is repeated three times. The optimal mode of classes, given their intensity - 2 times a week.

Complex for men

Now consider the exercises in the gym for men. This program is not suitable for the fairer sex. Before you start training, you need to pick up the weight of the shells. At first, it should have been such that you could not do more than 13 repetitions of a particular exercise. The first two weeks you need to do one approach. In the third week, the weight of the shells increases, and the number of repetitions drops by half. For the fourth week, everything remains the same, but each exercise is already done in two approaches. You need to strive for such a number of repetitions, which is indicated in parentheses.

First day:

1. Bench press, lying on the bench (8x3).
2. Breeding hands lying on a bench with dumbbells (12x3).
3. “Butterfly” (8x2).
4. Thrust upper block wide grip (10x3).
5. Hyperextension (15x3).
6. Pulling up the head (8x2).
7. Rod draft in an inclination to a belt (103).

Second day:

1. Bench press sitting, from behind the head (8x3).
2. Lifting dumbbells for biceps while sitting (10x3).
3. Steps with dumbbells (10x3).
4. Breeding arms with weight standing (10x3).
5. Lifting the torso to the upper press (20x3).
6. Raising the legs on the lower press (20x3).
7. Push-ups on the bars on the triceps (10x2).
8. French bench press (12x2).

The third day:

1. Leg press in the simulator lying (8x3).
2. Lunges with dumbbells (8x3).
3. Bending the legs in the simulator (10x3).
4. Raising arms on Scott's bench for biceps (12x3).
5. Raising the legs in the hang (12x3).

Another complex for men

This weight loss program for men in the gym is more complicated than the previous two, but it burns fat very well. Alternatively, you can start with the previous complex and gradually move on to this. Here, as in the first program, the superset method is implemented.

First day:

1. Twisting on an inclined bench + hyperextension (20x4).
2. Squats with a barbell + traction of the upper block behind the head (15x4).
3. Bench press from the chest, sitting or standing + bending of the legs while lying (20x4).
4. Push-ups from the bench with hands behind the back + rod pull to the chin (20x4).

Second day:

1. Raising legs in focus + deadlift (20x4).
2. Lunges with dumbbells + traction horizontal block (15x4).
3. Bench press standing or sitting from behind the head + leg extension in the simulator (20x4).
4. Push-ups from the floor with a wide grip + bending the arms while standing with a barbell (15x4).

The third day:

1. Twisting on the floor + hyperextension (15x4).
2. Leg press in the simulator + bench press lying (15x4).
3. The pull of the upper block with a narrow grip + inclinations with a barbell on the shoulders (15x4).
4. Steps on a hill with weight + breeding dumbbells lying. (15x4).

The program for girls in the gym

If the first program was universal, and the second and third were purely masculine, then this complex is perfect for the fairer sex. Training for women in the gym for weight loss is not so difficult to perform, but if everything is done correctly, it gives a good result.

First day:

1. Twisting on the upper press.
2. Leg extension
3. Thrust of the upper block to the chest.
4. Bending the legs.
5. The pull of the lower block to the chest.
6. Mixing legs.
7. Arm curls with weights for biceps.

Second day

1. Twisting on the oblique muscles of the abdomen.
2. Bench press on an inclined bench.
3. "Butterfly"
4. Deadlift.
5. Bending the legs while standing.
6. Raising legs in the simulator or hanging.

The third day:

1. Twisting on the lower press.
2. Push ups from the bench.
3. Extending your arms to triceps, on the block.
4. Lunges with dumbbells.
5. Weighted Squats
6. Pushups.
7. Leg extension.

All exercises are performed in 15 repetitions in three sets. Of course, if it’s difficult, you can do fewer repetitions at first.

Which complex to choose is a personal matter for everyone. In any case, remember that you should always start a workout with a warm-up, and end with a stretch. And do not forget that exercises in the gym for men are not suitable for women, and vice versa. And if a man, having completed the female complex, simply does not get the effect, then the girl, having completed the male complex, may overwork. After 2-3 months, it is worth changing the training program so that the muscles do not get used to it. Periodically, you need to take breaks so that they have a good rest.

Strength training at home

Many are interested in the question of whether it is possible to train at home with the same efficiency as in the gym. In principle, everything is possible if you have the appropriate equipment and knowledge. Many simulators can be replaced with simpler exercises, but not all. If you have dumbbells and a barbell, or at least one dumbbells, then you can work out half of the muscles without exercise equipment. And if you add to this the horizontal bar and the bars that are in every yard, then with due desire, you can work out the whole body.

Dumbbells and barbell can be used in rods and bench presses. Naturally, they will not replace the block simulator in which you need to pull the weight on yourself. But it will replace the horizontal bar, at least in exercises on the back. Replace the extension of the arms in the lower block with triceps only with a tight expander fixed at the same angle as the block lever. The second option is to replace the block simulator - work more diligently with dumbbells. Problems can also arise with working out the legs. There is no replacement for special bending machines at home. Therefore, here you will have to resort to exercises from aerobics, and this is not quite a strength training.

Perhaps the most important problem of home training is the lack of an expert who can pay attention to your mistakes and correct the technique. Therefore, to successfully practice at home, you need to carefully study the essence of the exercises. In the hall, of course, the level of motivation is greater, because people see you, and some of them have already succeeded in fitness.

Conclusions

Today we figured out how to lose weight in the gym. As a result, we can draw a simple conclusion that diligence and a systematic approach to exercise are important for weight loss. And everything else is a matter of technology. Many girls are afraid that when engaged in weights, they will acquire male forms. This is completely untrue. It doesn’t matter that the training for women in the gym is built like a man’s. It's all about hormones that will not allow the girl to develop her muscles greatly. Of course, there are exceptions, but they are very rare.