Fat burning workout for the gym. In the Gym: Fat Burning Circuit Workout for Girls

15.05.202027.05.2017

All people who come to the gym want to look slim and beautiful. To do this, both men and girls are trying to lose weight and build muscle a little so that the body takes on a more or less aesthetic appearance. But, very few people know how to do it right. Therefore, in this article I will tell you about specialized fat burning workouts gym for girls and men.

In order not to mislead you, I want to say right away that such workouts that would purposefully burn subcutaneous fat- does not exist. Each type of load is designed for its purpose. To lose weight, you need to burn a lot of calories, and one way to burn a lot of calories is through exercise.

We can make a workout that will spend a large number of calories. That is why, it will be a specialized fat burning workout. In this article, I will write two training programs which are designed for training in the gym for girls and men. The meaning of these programs is the same, there will just be some differences in exercises, depending on your gender.

These schemes are very intense, so they are contraindicated for beginners. I recommend using these schemes for advanced athletes who do not have pronounced medical contraindications for heavy loads. Include this scheme when the fat burns worse and worse, while the diet is less and less calories. Such training will give new stress to the body and allow you to spend more calories than usual, which will ultimately have a positive effect in terms of losing weight. In these programs I will combine the anaerobic style(power training)+ aerobic style (cardio workout). Also, different rep ranges, rest times and different training methods will be taken into account.

Before each workout, be sure to do a good warm-up. A good warm-up includes 3 stages: general, articular and stretching. Each stage lasts an average of 5 minutes. A general warm-up is any cardio at a slow pace. (fast walk, orbitrek, exercise bike, etc.). Articular - these are various swing movements of the arms and legs, jumps, lunges, tilts, turns, etc. Well, stretching, I think, and so it is clear (stretch muscles). The first two stages are mandatory, and the third is optional. (you can stretch at the end of the workout, it will be like a hitch).

Still very important point is a technique. Technology should always come first. Initially, work out the correct technique for performing exercises, and then proceed to a gradual increase in working weights. The training plan built according to the FULL BODY type (working out all muscle groups in one workout). Since the load on muscle goes much less (than if you were training like a split-training), we can work them out more often than usual.

Fat burning workout in the gym for girls:

Warm up
Rest - 30 seconds
(emphasis on buttocks)– 9 repetitions
Barbell pull to chin wide grip– 9 repetitions
Bench Press horizontal bench narrow grip– 9 repetitions
Rest - 2 minutes

40 seconds - slow pace (pulse: 120 beats per minute)
20 seconds - fast paced (pulse: 160 beats per minute)
40 seconds - slow pace (pulse: 120 beats per minute)
20 seconds - fast paced (pulse: 160 beats per minute)
40 seconds - slow pace (pulse: 120 beats per minute)
20 seconds - fast paced (pulse: 160 beats per minute)
40 seconds - slow pace (pulse: 120 beats per minute)
20 seconds - fast paced (pulse: 160 beats per minute)
40 seconds - slow pace (pulse: 120 beats per minute)
20 seconds - fast paced (pulse: 160 beats per minute)

Rest - 2 minutes
thrust vertical block on the chest - 9 reps
Bench press lying on a horizontal bench - 9 reps
Standing barbell curl - 9 reps
Rest - 2 minutes
Interval running on a treadmill - 5 approaches in this style:

40 seconds - slow pace (pulse: 120 beats per minute)
20 seconds - fast paced (pulse: 160 beats per minute)
40 seconds - slow pace (pulse: 120 beats per minute)
20 seconds - fast paced (pulse: 160 beats per minute)
40 seconds - slow pace (pulse: 120 beats per minute)
20 seconds - fast paced (pulse: 160 beats per minute)
40 seconds - slow pace (pulse: 120 beats per minute)
20 seconds - fast paced (pulse: 160 beats per minute)
40 seconds - slow pace (pulse: 120 beats per minute)
20 seconds - fast paced (pulse: 160 beats per minute)

Rest - 2 minutes
Deadlift on straight legs with a barbell - 12 reps + Bending of the legs lying in the simulator - 20 reps
Bent Over Barbell Press – 12 reps + Bent Over Dumbbell Swing – 20 reps
Triceps bench press - 12 reps + french press lying barbells - 20 reps
(pulse: 120 - 130 beats per minute)
Bent Over Row - 12 reps + Hammer Lever Row - 20 reps
Dumbbell bench press incline bench(30 degrees) - 12 reps + Layout in the simulator for pectoral muscles– 20 repetitions
Barbell curl for biceps reverse grip– 12 reps + Dumbbell curl with supination – 20 reps
Exercise bike or Orbitrek - 10 minutes (pulse: 120 - 130 beats per minute)

At first glance, it seems that this is some kind of hellish fat-burning workout, the duration of which is about 3 hours. But don't worry, it's only at first glance that it seems so big. In practice, you can do all this in 80 minutes. (including warm-up). 80 minutes is ideal when the gym is almost empty and no one bothers you + you are already involved in the training cycle. And if you have just started training according to this program + there are a lot of people in the gym, then in this case the training can take up to 2 hours (this is not very good, because in this case, the training loses its intensity and meaning). For explanations and an overview of the program, see the end of the article.

Fat burning workout in the gym for men:

Warm up (brisk walking - 5 minutes + joint warm-up- 5 minutes)
Exercise bike or Orbitrek - 7 minutes (pulse: 120 - 130 beats per minute)
Rest - 30 seconds
Barbell Squats (emphasis on quadriceps)– 6 repetitions
Wide Grip Barbell Row – 6 reps
Close Grip Bench Press – 6 reps
Rest - 2 minutes
Interval running on a treadmill - 5 approaches in this style:

40 seconds - slow pace (pulse: 120 beats per minute)
20 seconds - fast paced (pulse: 160 beats per minute)
40 seconds - slow pace (pulse: 120 beats per minute)
20 seconds - fast paced (pulse: 160 beats per minute)
40 seconds - slow pace (pulse: 120 beats per minute)
20 seconds - fast paced (pulse: 160 beats per minute)
40 seconds - slow pace (pulse: 120 beats per minute)
20 seconds - fast paced (pulse: 160 beats per minute)
40 seconds - slow pace (pulse: 120 beats per minute)
20 seconds - fast paced (pulse: 160 beats per minute)

Rest - 2 minutes
Wide grip pull-ups - 6 reps
Bench press lying on a horizontal bench - 6 reps
Standing barbell curl - 6 reps
Rest - 2 minutes
Interval running on a treadmill - 5 approaches in this style:

40 seconds - slow pace (pulse: 120 beats per minute)
20 seconds - fast paced (pulse: 160 beats per minute)
40 seconds - slow pace (pulse: 120 beats per minute)
20 seconds - fast paced (pulse: 160 beats per minute)
40 seconds - slow pace (pulse: 120 beats per minute)
20 seconds - fast paced (pulse: 160 beats per minute)
40 seconds - slow pace (pulse: 120 beats per minute)
20 seconds - fast paced (pulse: 160 beats per minute)
40 seconds - slow pace (pulse: 120 beats per minute)
20 seconds - fast paced (pulse: 160 beats per minute)

Rest - 2 minutes
Deadlift on straight legs with a barbell - 10 reps + Leg extension while sitting in the simulator - 15 reps
Standing Military Press - 10 reps + Dumbbell Bent Over Swing - 15 reps
Dips – 10 reps + French Bench Press – 15 reps
Exercise bike or Orbitrek - 10 minutes (pulse: 120 - 130 beats per minute)
Bent Over Row - 10 reps + Hammer Lever Row - 15 reps
Incline Bench Press (30 degrees) – 10 reps + Chest Row – 15 reps
Reverse Barbell Curl – 10 reps + Dumbbell Curl with Supination – 15 reps
Exercise bike or Orbitrek - 10 minutes (pulse: 120 - 130 beats per minute)

Main factors:

Rest comes only when it is prescribed. That is, exercises No. 4, 5 and 6 are performed in only 1 approach and without rest between these approaches. Rest only under numbers: 3, 7, 9, 13 and 15. Everything else is done without rest.
Interval running on a treadmill - 5 sets in this style (40sec + 20sec = 1 set). For convenience and example (to be clear) I wrote all 5 approaches.
Exercises No. 16, 17, 18, 20, 21 and 22 are performed in the superset style.
In those exercises where 6-9 repetitions are written, you do 3 seconds of the negative phase + 1 second of the positive phase (in this style, one set should last 30 to 40 seconds for girls and 20 to 30 seconds for men).
In those exercises where it is written 10 - 20 repetitions, you do 1 second of the negative phase + 1 second of the positive phase (regular easy pace).
Number of workouts per week: 3 workouts (Monday, Wednesday, Friday ... or ... Tuesday, Thursday, Saturday).
All exercises, rest and cardio - must go in strict order. Do as it is written (for convenience, everything is signed with numbers).
I picked the most best exercises(In my opinion) . But, if you don’t like something, you can replace these exercises with your own. Just stick to these rules:

Exercises No. 4, 5, 6, 10, 11, 12 - basic
Exercises No. 16,17,18,20,21,22 - basic + isolated
Don't mix muscle groups(one after the other) where the same functions are used (eg: back + biceps = pull + pull). As you can see, I put my chest between them, and in the end, it turns out: pulling - pushing - pulling.

For the first time, you can reduce the number of interval runs to 2 - 3 sets + add rest between each set and each superset in the amount of 20 - 30 seconds. This, of course, will slightly reduce the intensity of the workout, but it will allow you to enter the training cycle smoothly and without much strain.

Fat burning workouts in the gym for girls and men- contraindicated for those people who have serious medical contraindications for health (especially the heart). This is a very intense and heavy program, so be careful. If you are a beginner, then start with easier programs to prepare your body for such stress (easier programs can be found on this site, in the category: "weight loss")

Sincerely,

It is often considered that The best way losing weight for girls is more about dieting than doing fat-burning workouts. However, due to the metabolic differences between the male and female body, while for girls the most fast way achieve tightened and elastic body are precisely active workouts (1) .

The main task of fat-burning workouts for girls is not at all to maximize the calories spent during sports, but to switch the body to the mode of using glucose (that is, carbohydrates) as the main source of energy. This literally changes the metabolism, forcing the body to actively get rid of existing fat stores.

Features of female metabolism

The main difference between the female metabolism is that the body of girls prefers to use free fatty acids as a source of energy for training, and not carbohydrates at all, like the body of men. It is precisely because of this factor in typical "problem areas" - at the waist and on the hips (2) .

The only time a woman's athletic metabolism is similar to a man's is when her menstrual cycle begins. During this period, the minimum level of estrogen causes the body to prioritize carbohydrates for energy - just as in male body(3) . And it is during this period that fat-burning workouts will be most effective.

fat burning workout at home

Most in a simple way conducting a fat-burning workout at home will use the technique. The essence of such a workout is to alternate without any break 30-40 seconds of active load with 60 seconds of moderate intensity load. The total duration of the training is 20-25 minutes.

First, a warm-up for 3-4 minutes will be performed, then 5-7 cycles of HIIT workouts - 30-40 seconds maximum fast spin pedaling an exercise bike, jumping rope or any other activity available at home; then - 60 seconds of moderately fast workouts (exercise bike at a medium pace, and so on). After completing two cycles - a break of 30-60 seconds.

Fat burning workout in the gym

In the conditions of the gym, girls have much more opportunities to conduct a successful fat-burning workout. One of the most effective for emptying glycogen stores will be the so-called "" - a set of exercises performed one after the other, with minimal interruptions and the maximum possible number of repetitions.

The immediate choice of exercises depends, first of all, on the available sports equipment and confident knowledge correct technique doing these exercises. Seven exercises make up one fat burning cycle. After the cycle (“circle”) is completed, a break is made for 30-90 seconds, then the cycle of exercises is repeated. A total of 5 to 7 cycles.

Fat Burning Exercise Cycle:

Pull-ups on the low bar (option -)
Squats with arms outstretched forward
Fitball push-ups
Lifting dumbbells in front of you
Reverse push-ups from the bench for triceps
Twisting on the press or
jump rope

Fat Burning Workouts - Metabolism

High Intensity Interval Training (HIIT) is essential to trigger a whole range of fat-burning processes, from optimizing your body's use and glucose to boosting your overall metabolism. Circuit training, in turn, increases the level of growth hormone, which is directly responsible for burning subcutaneous fat reserves.

Another category of effective fat burning workouts for girls are basic strength exercises performed with relatively heavy weights and 12-15 repetitions. The role is played by the fact that such training will force the body to switch to the use of carbohydrates as the main fuel. Among other things, muscle recovery will also require carbohydrates.

How do diet pills work and? Are they effective for weight loss?

Strength fat burning workout

By itself, strength fat burning training for girls should consist of five, performed 12-15 times with an average working weight. The goal is the most technical repetition of exercises and a complete feeling of muscle work. Break between sets - 30-45 seconds, between exercises - 60 seconds. Before starting a workout, warm up.

Note that if you are unfamiliar with the technique for performing these strength exercises it is best to consult with your gym. In this case, you will not only reduce the possible risk of getting sports injury, but also significantly increase the effectiveness of the workout. At the end of the workout - 20-30 minutes of fat-burning cardio at an average pace.

- 3 sets of 10-12 reps
- 3 sets of 12-15 reps
- 2 sets of 10-12 reps

Since the main goal of fat burning workouts for girls is to change the metabolism of glucose in the body, it is extremely important to give up any sources (including sugar, sweets, pastries and any starchy foods) in favor of complex high-fiber carbohydrates (i.e. vegetables and various cereals).

In addition, a fat burning diet should contain a lot of healthy vegetable fats (primarily olive and) and - in total about 30-40% of the total caloric content of the daily diet. Protein sources in the diet should be nuts, lean lean meats and, optionally, sports nutrition(Whey Protein).

Sample menu:

The basic daily calorie intake is 2000 kcal (a 25-year-old girl, 170 cm tall and 55 kg in weight, who goes in for sports 3-4 times a week). Deficit for weight loss, 15% - 1700 kcal. The recommended amount of protein - 110-125 gr, fat - 80-95 gr, carbohydrates - 60-80 gr.

Breakfast: 3 egg omelette, whole grain toast, one medium fruit.
Lunch: steak from (100-150 g), Brown rice(70-100 g), a little grated cheese.
Afternoon snack: two servings, a handful of almonds or other nuts.
Dinner: fried in olive oil chicken breast (100-150 g), garnished with broccoli or green beans.

***

The main task of fat-burning workouts for girls is not at all to maximize calories burned, but to change the body's metabolism in order to switch it to the mode of spending glucose and carbohydrates. That is why, in order to achieve a quick result and successful weight loss, it is recommended to follow a diet with a maximum restriction of fast carbohydrates.

Scientific sources:

Gender Differences in Metabolism,
Why is Stubborn Fat Stubborn?,
Period Workout: Lifting the Curse,

There is a lot of discussion in the fitness world about what kind of exercise best for fat burning. But here one question arises: why should people stop their choice on one thing? Can't they just combine several types of effective training, such as high-intensity cardio, moderate-intensity cardio, and strength training to lose weight and achieve optimal results?

Wait a second. Has anything been said about strength training? For weight loss? What?

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

1. Strength training (3 days a week)

This part of the program is designed specifically to increase strength and build some 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, but more flabby version of themselves, instead of becoming more fit and more elastic.

What the set/rep scheme looks like will depend on your training history and fitness level. But in general, more advanced athletes can do fewer reps with heavier weights, while intermediates should stick to moderately heavy loads, and beginners need to master the technique first, and then they can start adding weights.

2. High Intensity Interval Training (2 days per week)

Various types interval training(often referred to as HIIT) can be very confusing, but they become extremely easy once you know that they include periods of intensity followed by periods of rest, and are performed over a relatively short period of time (usually 4-20 minutes).

They can be very effective catalysts when it comes to fat loss if properly scheduled and executed. You can use kettlebells, barbells, dumbbells, own weight and much 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 inventory.

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

Get your training program right. An example of inattentive exercise selection would be doing an overhead squat after you've done a headdown pushup. Are your shoulder muscles completely tired and you want to hold the weight over your head and squat? I don't think so!
Take your fitness level into account. If you're completely new to barbells and you think it's a good idea to do a workout that includes several barbell exercises? 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 inventory. If you have access to a gym, then schedule a workout that will affect the entire functionality of the gym.

3. Cardio of moderate intensity

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

This is a fantastic way to improve your base. aerobic exercise, which allows you to recover faster between exercises during strength training or high intensity interval training, so you can use heavier weights or shorter rest periods. These cardio workouts 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 dominant state. nervous system, because of which we constantly feel stress, anxiety or apathy. This cardio can help you switch to a dominant parasympathetic state of the nervous system, allowing you to relax, feel less anxious, and even sleep better.

Common Mistake: Most of us think that traditional cardio is, for example, walking on a treadmill or elliptical trainer about 30 minutes, but it's not. You can perform any exercises, the main thing is to monitor the rhythm of the heartbeat, while your pulse is in the range of 120-140 beats / min, you will lose weight by burning fat, which will be used as an energy source.

Weight loss program in the gym for girls

So what should a proper training plan look like?

This is an example for more or less trained athletes; always pay attention to your level of preparedness.

Monday– upper body + HIIT;
Tuesday
Wednesday– lower body + HIIT;
Thursday- rest;
Friday- full body workout
Saturday- moderate intensity cardio;
Resurrection- rest.

Before each workout, you need to properly warm up to warm up all the ligaments, joints and muscles. This will save you from injury and allow you to be more productive in your workouts to burn even more calories.

Monday (upper body + HIIT)

Pull-ups (if necessary, ask for help): 3-4 × 6-10 reps
Dumbbell Bench Press: 3-4 × 6-10 reps

3a. Row in the block to the face with a rope: 3 × 10-12 reps

3b. Push-ups (complicate as needed): 3 × maximum amount repetitions

4a. Stretching the rubber band in front of you: 3 × 12-15 reps

4b. Pallof Rotation Press: 3 × 10

Tuesday

Wednesday (Them Body + HIIT)

Front Squats: 4 × 6 reps
Romanian deadlift: 3-4 x 6-10 reps

3a. Glute Bridge: 3-4 × 10-12 reps

3b. Bulgarian split squats: 3-4 × 8-10 reps

Band Leg Raise: 3 × 6-10 reps

Cooldown: 4-15 minutes of moderate cardio

Thursday

Friday (full body workout)

Deadlift: 4 × 4-6 reps

2a. Squat on one leg (per box / chair): 3-4 × 8-10 reps

2b. Dumbbell row with one hand to the chest while standing: 3-4 × 8-10 reps

3a. Kettlebell swing: 3-4 × 8-12 reps

3b. thrust upper block: 3-4 × 8-12 reps

4a. Climber (at a slow pace): 3-4 × 8-10 reps

4b. Reverse crunches: 3-4 x 10-15 reps

Saturday

Cardio of moderate intensity for 30-40 minutes with a pulse of 120-140 heartbeats per minute.

Resurrection:

Small additions:

Exercises numbered with only one number (i.e. 1 or 2) are performed individually. Exercises indicated by a number and a letter are performed in a superset (for example, climbers and reverse crunches), which means you do one set of Climber, then move on to reverse crunches (no rest) and return to Climber until all sets have been completed.
If the exercise is performed separately, then the rest is 90-120 seconds between sets. If the exercises are in a superset, then the rest is 30-60 seconds between the superset.
Make sure you always try to raise more weight, but always leave 1-2 reps "in reserve", which means you could do 1-2 more reps with good form.

A training program for girls whose goal is to burn fat can be designed for classes in the gym and at home. In the first case, even with independent training in the gym, the athlete will be able to achieve the desired result and bring her body into shape as quickly as possible, in just 3-4 weeks of regular exercise on the simulators. Despite the fact that the implementation of complexes with additional weights in itself is considered the most effective method lose weight, this approach to body shaping should be systematic in every sense. It requires the correction of a person’s nutrition, following the basic recommendations for changing the current lifestyle and regular exercise of a specific intensity, depending on the purpose of the girl’s training.

In order for an athlete, without the help of a fitness trainer, to be able to competently draw up a training plan for herself for a month or longer, she must understand what exercises for weight loss she needs to do, based on age features physiology of the female body. To minimize the risk of harm to health, a woman should study the recommendations of experts on how to properly distribute cardio and strength training in a training program, as well as how to eat right during weight loss.

How to organize self-weight loss in the gym: recommendations for beginners

In order not to get confused when visiting the gym for the first time, you need to know the sequence of actions: where to start and how to finish your weight loss workout correctly. Self-compilation of fat burning training should be based on the principle of a gradual increase in intensity and constant monitoring of the main physical indicators athletes (pulse range, respiratory rate, arterial pressure and general well-being).

Where to start practicing

It is recommended to start training for weight loss with cardio loads. In the absence of medical contraindications, a girl should warm up her muscles on a treadmill or exercise bike. In this case, it is important to ensure that the pulse is below 120 beats per minute. Otherwise, instead of burning the fat layer, the reverse process will occur: loss muscle mass and decreased overall skin tone or increased volume in the lower body. If, for health reasons, a girl cannot exercise on cardio equipment, she can also prepare the body for further stress with the help of a jump rope, squats without weights (for the number of repetitions) or base loads on a sports bench (warm up legs, buttocks, abs and arms).

The main part of fat burning training should consist at the initial stage of performing classic exercises with the simplest equipment, such as dumbbells, kettlebells or barbells. To lose weight quickly while working out in the gym, women should give preference to circuit training in aerobic mode(pulse up to 120 beats per minute).

Meal plan to lose weight

To get rid of the fat layer, it is not enough for a girl to simply engage in intensive training in the gym. In this case, it is extremely important for her to also monitor the quantity and quality of food consumed daily. According to the recommendations of experienced fitness trainers, when losing weight, you must abandon:

products with a high content of sugar, salt, dyes, preservatives;
fast food;
semi-finished products;
products containing wheat flour;
meals, the calorie content of each of which is more than 1/3 of the daily calorie content, calculated individually, taking into account physical activity, age and the presence of diseases;
diets that promise instant results without harm to health.

Almost every meal for weight loss should include complex carbohydrates(the main source is cereals, vegetables), proteins (fish, chicken, turkey) and a small amount of fat (high content in dairy products and red varieties of fish). A woman should drink at least 1.5 liters of pure water per day, and on training days, increase this volume by 400-500 ml.

Important! Ideally, a diet for losing weight should be based on the principle that the consumption of calories burned during training exceeds the amount contained in food consumed during the day.

Is it possible for a woman to lose weight by exercising on simulators

It is a mistake to assume that the gym are only suitable for gaining muscle mass and will not be effective in losing weight or maintaining the current weight of the girl. Being engaged in simulators, the athlete will be able to achieve the desired result, regardless of its direction. This opportunity can be realized through an integrated approach to the organization training process, namely the correct alternation of cardio and power loads within the framework of one circuit training and individual selection of the working weight in each exercise, depending on the initial data and the goal of the woman.

For example, for those who visit the gym in order to "dry" the body and give relief to the legs, buttocks and abs, the emphasis in the training program on a rapid increase in working weight would be optimal. Girls who want to get rid of subcutaneous fat, on the contrary, need to train their endurance by working out all muscle groups with minimal weight. Being engaged in “the number of approaches”, and not “weight”, losing weight physically will not be able to build muscle due to the minimum number of breaks muscle fibers in the course of the lesson.

When losing weight, the pulse range is 110-120 beats per minute, and when building muscle mass - 120-140 beats per minute.

Maybe fitness is better

To burn subcutaneous fat in the back, priests, sides, abdomen and arms, women also attend group fitness classes. To draw conclusions about the effectiveness of this method of losing weight should be based on its objective advantages and disadvantages:

Advantages	Flaws
Additional motivation for the girl in the form of other members of the group who are engaged in the same program with her.	Lack of an individual approach during the selection of the load.
Universal intensity of training, suitable for the absolute majority of those who lose weight.	The need to adapt to the schedule of classes within a particular direction.
Constant control of the instructor during the lesson.	High cost compared to a gym membership.
The minimum number of contraindications (even people with hypertension can attend fitness).	The absence of a subsequent increase in the load for an already prepared organism.

Important! In view of the large number of fitness areas that are losing weight, before buying a monthly subscription to a specific group, you should first purchase a weekly subscription in order to experience the level of actual load and the intensity of the upcoming workouts.

Which exercise equipment is suitable for burning fat

To lose weight, as well as tighten the main muscle groups (thighs, buttocks, arms, abdomen), experienced instructors recommend that girls use the following as the basis of their workouts:

exercises with sports equipment;
a treadmill (or other cardio equipment available in a particular gym);
ellipsoid (most commonly used in bodybuilding when preparing athletes for competitions);
simulator for semi-horizontal leg press.

Regular maintenance of muscles in good shape, accompanied by training of cardio-vascular system, will help the girl not only make her body slim, but also improve her health, minimizing the risk of developing age-related diseases in the future (hypertension, osteochondrosis, arrhythmia, and so on).

We select effective exercises for fat burning

In order for a woman’s body to become beautiful, and the motivation to go to the gym does not weaken over time, an athlete needs to correctly select exercises for her complex.

Power

The benefit of strength exercises lies in their ability to accelerate the metabolism of losing weight as during morning classes and workouts in the evening. For fat-burning workouts, fitness instructors recommend choosing basic loads:

Exercise	Short description
Squats with sports equipment	Taking inventory of the working weight and placing it on her shoulders (when working with a barbell) or in her hands (when using dumbbells or kettlebells), the athlete needs to bend her knees while exhaling until a right angle is formed. Then, without stopping at the bottom point, while inhaling, return to the starting position.
Dumbbell or kettlebell press from a prone position	The girl should sit on a horizontal bench, picking up a sports equipment of working weight (the grip depends on the area of \u200b\u200bthe hands that needs maximum study). On exhalation, it is necessary to straighten your arms so that the selected weighting agent is strictly at the level chest and then return to the original position.
Hyperextension with weights	Sit in the hyperextension machine, firmly fastening your legs under the rollers, and pick up a metal pancake, pressing it tightly to your chest. On each exhalation, you need to raise upper part body due to the gluteal and dorsal muscle groups. Having fixed the body in this position for 3-5 seconds, you should slowly return to the PI while inhaling.

Important! The working weight in the first classes should be minimal (no more than 5-7 kg) and gradually increase as the body gets used to physical activity in the gym.

Cardio

Cardio training is considered the most effective for both male athletes and girls who want to adjust their figure. This type of load not only accelerates metabolic processes, but also forces the body to spend additional calories to provide a person with the necessary energy during sports. The most common fat-burning workouts include cardio exercises such as:

running or walking at a fast pace on a treadmill;
exercises on an exercise bike;
walking in an ellipsoid or on a stepper;
jumping in place;
running with high hips;
squats at a fast pace without weights;
"burpee";
jumping rope.

In order for cardio loads to contribute to weight loss, and not just train the heart, it is important for an athlete to ensure that when performing exercises of this type, the pulse does not exceed the maximum allowable value - 120 beats per minute.

Rules and scheme of fat burning training

In order for training in the gym to contribute to the speedy disposal of excess weight, it is important for a girl to know the basic rules when compiling it:

Give preference to exercises for large muscle groups. The body will need a large amount of energy to restore protein, which it will take mainly from body fat.
Support physical activity throughout the day. Maintaining a passive lifestyle after an active workout in the gym will double the fat burning process. This is due to the concomitant relaxation of the slowdown in metabolic processes in the body.

During the actual workout in the gym, it is important to give the body time to rest. Such intervals will restore heartbeat, normalize the pulse and provide the athlete with energy sufficient to perform the next exercise. An approximate scheme of a fat-burning workout (not circular) looks like this:

cardio;
rest (no more than 1 min);
strength training (about 4-5 exercises with a rest between sets of 30 seconds);
rest (no more than 1 min);
cardio.

Important! If discomfort occurs during sports, it is necessary to finish the workout and consult with a therapist as soon as possible regarding the examination of the state of the athlete's body.

Examples of ready-made complexes for a month

The sequence of exercises for losing weight for a girl in a gym depends on the number of classes planned by the athlete per week.

Classes 3 times a week

running on a treadmill at a moderate pace - 30 minutes;
straightening the legs in the simulator from a semi-horizontal position - 3 sets of 20 repetitions;
thrust of a sports equipment on straight legs - 4 * 15;
extension of arms in a simulator with weights - 3 * 20;
bench press on an inclined bench - 3 * 15;
push-ups from the knees - 1 min;
holding the body in a horizontal position ("bar") - 1 min;
"burpee" - 1 min.

Wednesday:

walking in an ellipsoid - 30 min;
lunges with weights - 30 times for each leg;
stepping on a hill - 4 * 20 for each leg;
tilts with dumbbells - 3 * 15;
traction of the lower block in the simulator - 4 * 20;
lifting legs from a prone position - 1 min;
jumping rope - 5 min.

Friday (circular training - only 5 circles with a break between them - 1 minute, and between exercises - 10 seconds):

running on a treadmill - 3 minutes;
squats with a barbell on the shoulders - 15 times;
hyperextension with a metal pancake - 20 times;
leg press in the simulator - 15 times;
"Pullover" with a dumbbell from a prone position - 20 times;
"burpee" - 30 times.

We train according to the scheme 2 times a week

Tuesday:

riding an exercise bike - 30 min;
extension of arms with dumbbells from a prone position - 4 * 20;
breeding sports equipment (dumbbells or kettlebells) while standing - 4 * 15;
bending the legs in the simulator - 3 * 25;
lifting on toes, standing on a metal pancake with dumbbells or a barbell in his hands - 4 * 20;
twisting, lying on the floor - 1 min;
plank - 1 min;
running on a treadmill - 45 min.

Thursday:

"burpee" - 3 min;
bending the arms in the simulator - 3 * 30;
thrust of the upper block - 3 * 20;
hyperextension - 4 * 20;
squats with a sports equipment - 3 * 30;
leg press in the simulator - 3 * 20;
hanging leg raises - 1 min;
plank - 1 min;
walking in an ellipsoid or on a stepper - 35 min.

How to draw up an individual plan

To individual program training as soon as possible helped her owner to throw off excess weight, its compilation requires compliance with the main recommendations:

increase the load gradually;
start and end the workout with a warm-up and a hitch, respectively;
choose most of the exercises based on which part of the girl’s body needs more work;
to determine the initial working weight, you must perform basic exercises programs using sport equipment different weight;
do cardio for at least 1 hour in total for 1 workout.

If a girl doubts that the program she has compiled will really be effective in burning fat, you should use the services personal trainer. The specialist will not only write out a set of exercises, taking into account the initial parameters, the desired result of the client and the presence of contraindications, but also, if necessary, give recommendations on a smooth transition to proper nutrition.

How to lose weight fast

Regardless of the frequency of training in the gym, the girl will not be able to quickly lose weight. The process of fat burning, subject to an integrated approach, will give the first results only after at least 3-4 weeks after making adjustments to the lifestyle of losing weight. You can speed up this process with:

strict adherence to the principles of proper nutrition (not diets);
getting enough sleep (at least 8 hours a day);
consumption of a large amount of liquid (at least 1.5 liters per day);
inclusion in the diet of natural fat burners;
a properly designed program of classes in the gym (a combination of cardio and strength exercises, competent selection of working weight, correct exercise).

Is it effective to practice without a coach for beginners

Classes without a professional trainer in the gym will be effective for a beginner only if he has previous experience in the gym.

If a girl sees simulators for the first time, then self-study not only will not contribute to her weight loss, but can also cause injuries of a different nature (tendon ruptures, sprains, bruises, and so on).

A personal trainer, controlling the correct execution of the complex, ensures the safety of his client, and in an emergency will be able to adjust the program, for example, in case of discomfort or an incorrectly selected initial working weight.

To form the girl's most complete picture of the process of losing weight in the gym, she needs to get acquainted with the opinion of professionals on this issue.

Julia Igonina, personal trainer

Julia recommends that her clients take into account the days of their cycle when drawing up a plan for fat burning exercises and adjusting their diet. The hormonal background of a woman, which changes during the month, has a direct impact on her general well-being, appetite, mood and energy reserve for physical activity.

Artem Ziminko, psychologist

Artem considers psychological comfort to be the key to success in losing weight to women. A girl who smoothly switches to proper nutrition and does not set strict restrictions for herself will get the desired result much faster than an athlete who “lives” in the gym and constantly sits on various diets and does not experience pleasure from what is happening.

Maria Zakharenko, nutrition specialist

Maria is sure that the girl will be able to achieve results in losing weight, at least giving up flour products and sweets. Adjusting your diet will not only help active weight loss women, but also maintaining her health, as well as normalizing the hormonal background and psychological state.

Useful video

Main conclusions

The correct organization of the process of losing weight consists not only in the competent combination of physical activity of various types, but also in adjusting the diet and lifestyle of a woman.
During weight loss, a girl should focus on her cycle, as well as psychological comfort, which directly affects the effectiveness of classes in the gym.

The woman's body is ready to fight overweight both in the gym or in group fitness classes, and at home. It is important to understand that it is not enough just to exercise. Safe work on the figure implies A complex approach, which ideally should be carried out by a girl under the guidance of experienced professionals.

What do you think is the most effective way to lose weight for girls? Express your opinion, share your experience on this issue!

Cardio training is one of the favorite and proven ways to lose weight in girls. Thanks to cardio, extra pounds begin to go away.

This occurs due to the increasing work of the heart and blood vessels, as well as blood saturation with oxygen. In combination with strength training, cardio workouts give a powerful result. Cardio workouts have a good effect on the functioning of the cardiovascular and nervous systems.

Cardio Goals

Coming to the gym for the first time, every girl wants to lose weight first of all, because it is with intensive cardio training a large amount of fat is burned.

At the same time, it doesn’t matter at all which simulator the fair sex will choose for this, since cardio training speeds up metabolic processes throughout the body rather than in individual parts.

The second most popular goal of cardio training is strengthening the cardiovascular system. It is the heart that receives a tremendous load during such activities. Due to the circulation of blood in the body, the walls of blood vessels are strengthened, and the blood is saturated with oxygen.

Cardio training also contributes to profuse sweating. Along with sweat a large amount of toxins and harmful substances are removed from the body which affects the health of the skin and the body as a whole.

The basic rules of cardio for burning fat

Watch your heart rate. If heart rate (HR) low, then you will not achieve the desired result. Conversely, if the heart rate is high, there is a risk of harm to health.

Reference. If you don't have a fitness tracker or heart rate monitor, just measure your heart rate with your hand.

Make your workout interval. You should not engage in monotonous aerobic exercises - you need to both pick up speed and slow down at the same time, not forgetting about rest. Modern treadmills, steppers and other cardio equipment are equipped with special interval programs that are designed specifically for burning fat.

Photo 1. Class in the gym on a treadmill. On this simulator you can set an interval training program.

Do cardio even if you are overweight. Do not be afraid of the treadmill, even if you have never been on it before, and, in principle, it is difficult for you to withstand high speeds due to your large body weight. Cardio is the best way to burn fat, so at least walking at a brisk pace is highly recommended.

Important! Choose your load according to your own feelings. If you feel like you're pushing yourself to the limit, you can slow down a bit. Full girls are advised to carefully monitor the condition of the knee joints, as they suffer in the first place due to weight.

Combine cardio and strength training. The stronger your muscles, the better they "burn" fat. It is not necessary to immediately take dumbbells 8 kilograms and try to lift them - start with small weights.
Vary the types of cardio. For example, if you are exercising in the gym, then from time to time switch from a treadmill to an ellipsoid, etc. This will help to use different groups muscles, and accelerate fat burning.

Control and maximum heart rate

You can control your heart rate during cardio training both independently and with the help of special devices. For example, there are now many fitness trackers and smart watch , which sync with your smartphone and use apps to track your heart rate. Many models of cardio machines have special devices that control the pulse.

Photo 2. Special fitness bracelet for measuring the pulse. Worn on the wrist, looks like an electronic watch.

In order to burn fat, the pulse must be in the area 120-150 beats per minute. Long-term cardio loads are recommended for 50-60 minutes with an average Heart rate (120-130 beats per minute).

Recommended number and duration of workouts per week

It is recommended to do cardio several times a week. Optimal quantity classes - 2 or 3 per week. You can make such a schedule: Monday, Wednesday and Friday. This is a classic cardio workout. It is also recommended to do break between training days. That is, on Monday we train, on Tuesday we rest, on Wednesday we train, and so on.

Cardio should last more than 40 minutes. Doctors have long proven that the body begins to burn fat only after the first 40 minutes cardio loads. Average training time - 60 minutes. It is better to do it in the morning, because at this time the body wakes up, and increased fat burning continues throughout the day.

Reference. Be sure to break long cardio loads into small sets, for example, 20 minutes run, 1-2 minutes rest.

How to choose the intensity

Choosing the Intensity of Your Workout depends on your overall sports training and health status.

For girls with excess body weight, too high cardio loads can simply be contraindicated, and for girls with a couple of extra kilos, “calm” workouts will not bring results.

If you feel that you are starting to suffocate, and pain has appeared in your legs, then it is better to reduce the load. And vice versa: if one speed is easy for you (on a treadmill, for example), then go to a higher one and so on. In time you will find the one highest point load intensity and you will be guided by it.

The dangers of too much exercise

Undoubtedly, too long cardio training can harm the body. From intense exercise, diseases such as myocardial fibrosis (the formation of fibrous tissue on the heart muscle), scarring and growth of the muscle heart fiber can develop, which over time can lead to a loss of its elasticity. To an ordinary person who visits the hall 2-3 times a week, nothing to fear.

Such diseases are susceptible professional athletes(cyclists, runners, and so on) whose workouts take place every day for several hours a day. Do not get too carried away with cardio - health is more important. 60 minutes for one workout will be enough.

Separately, it is necessary to say about knee joints. If you have weakened them, or you have a high body mass index, then with intense cardio you should be careful.

How to drink water during cardio

There is an opinion that it is strictly forbidden to drink water during a workout.

This hypothesis is supported by the fact that the fat cell contains some water, and for the body to consume water from fat, You must not drink while exercising.

But this is an absolute lie. Yes, there is water in fat cells, but in order for the body to start using these reserves, it is necessary not to drink, not just for several hours, it is necessary not to drink for several days. So what is it one of the modern "fitness myths".

There is simply no point in refusing water during cardio training. Water must be consumed as much as you want. Moreover, with improper breathing, the throat often dries up, and in order not to damage the mucous membranes, it is necessary to drink water periodically.

Diet restriction for weight loss

The main rule of weight loss is: "Burn more calories than you consume." That is, if you consume per day on average 2000 kcal, to lose weight, you need to reduce this figure for 500.

Average daily calories for weight loss for girls 1500 kcal. To speed up the process of losing weight, of course, cardio loads are needed.

In order to burn one kilogram of fat, you need to spend 7700 kcal.

With daily consumption 1500 kcal can be safely dumped for the body by 1 kg per week.

The program of classes in the gym for weight loss in girls

First determine your average, maximum and minimum speed as follows: minimum - slightly higher than your "normal" walking speed; medium - walking at a fast pace or easy jogging; maximum - the speed at which you work "for wear".

Attention! Watch your body while running top speed. If you start to choke, there is pain in your legs, slow down.

1 day

Warm up. It includes:

forward bends - 15 times;
tilts to the right and to the left 15 times in each direction;

squats - 15 times;
body turns - 15 times to the right and 15 times to the left;
hand circles - 15 times for each;
circular motions head - 15 times in each direction.

First approach— treadmill 20 minutes at minimum speed.

Rest 2 minutes.

Second an approach - 20 minutes on average speed.

Rest 2 minutes.

Third an approach - 20 minutes at maximum speed.

2 day

Cardio: stepper.

First an approach - 20 minutes at minimum speed.

Rest. During rest - 3 sets of 15 squats.

Second an approach: 20 minutes at medium speed.

Rest. During rest 3 sets of 15 leg raises from a lying position.

Third an approach: 20 minutes at maximum speed.

Rest. Exercise during rest "butterfly" with dumbbells for 3 sets of 15 reps. Bend your arms at the elbows parallel to the face, take dumbbells and bring and spread your arms to the sides.

Photo 3. Variant of the butterfly exercise. Hands with dumbbells perform swing movements to the sides.

You can use the trainer "Peck-Deck", in the common people - a "butterfly", if there is one in your gym.

Fourth an approach - 20 minutes. We select the interval program on the stepper. If it's not there - 2 minutes running at low speed 4 minutes- on the middle 6 minutes- at the maximum. So around for 20 minutes.

3 day

Cardio: ellipsoid.

Warm-up (as described in the first day).

First an approach: 20 minutes at medium speed.

Rest. During rest 3 sets of 15 squats.

Second an approach: 20 minutes at maximum speed

Photo 4. Class on the ellipsoid cardio machine. During training, both legs and arms are involved.

Rest. During rest - exercises on the press. We carry out 3 sets of 15 reps. 3 sets of 15 reps- hyperextension.

Third an approach - 20 minutes. We select an interval program on the ellipsoid (if any) or act in the following way: 2 minutes at minimum speed 4 minutes- at medium speed 6 minutes- at maximum speed. We repeat the "circle" for 20 minutes.

Rest. During rest - 3 sets of 15 butterfly reps, as described in the second day + 3 sets of 15 dumbbell raises because of the head.

Fourth an approach - 20 minutes exercises on the simulator at medium speed

Attention! If you are overweight or have a hard time, then in the presented training plan replace high speed to the middle. Do not take too heavy dumbbells for exercises, this is fraught with injuries to the muscles of the hands.

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