Go to the gym: weight loss training

The training program is compiled individually, depending on the goals and the initial data. Slimming training is primarily aimed at reducing the amount of fat in the body, so it is characterized by high intensity and energy costs. Classes in the hall, aimed at improving the figure, will be effective only when a person seriously and systematically will give them time.

Tips for beginners

1. Training in the hall for weight loss is built on the principle of a gradual increase in the load. That is, either the strength indicators are growing, or the number of repetitions and approaches is increasing.
2. Beginners should pay more attention to the technique of execution, so do not take too heavy weight. The working weight is such that you can perform up to 12 repetitions per approach, and the last couple of repetitions will be difficult to perform.
3. High-intensity training for weight loss involves a small rest between the approaches (no more than a minute).
4. Before exercise with burdening it is necessary to warm up muscles. As a warm-up, you can exercise for 10 minutes on an exercise bike, do stretching and a couple of warm-up approaches. So you do not injure muscles and ligaments, give the necessary pace to workout.
5. Adjust the nutrition: the muscles must be fed, but the fat is not. Eat more protein for muscle growth and complex carbohydrates for energy.

Aerobics or power?

What is more effective in losing weight? Girls often make the mistake and only do aerobic exercise. Of course, they are aimed at burning fat, but the effect only works during the session. Therefore, weight training for weight loss is simply necessary. You burn calories not only during exercise, but also spend energy on restoring and growing muscles for several hours after your workout. In addition, the place of fat should come elastic muscles, otherwise the body will look ugly.

What exercises to perform

Exercise for weight loss involves several muscle groups. Beginners prefer to perform basic basic exercises: squats, deadlift, bench press and exercises on the press (twisting and lifting of the legs). If we allocate for strength exercises two days a week, the training for weight loss can look like this:

1 day. Squats: 4 sets of 15 repetitions; Bench press: 4 to 12; Twisting: 4 to 15.

2 day. Squats: 4 to 12; Deadlift: 3 to 12; Lifting legs in the vise on the crossbar: 3 to 15.

In this way, we will work through all the major muscle groups. In the same week, you can perform three times aerobics and two days of rest.

The main concern of women, because of which they do not attend the gym, - weight training will make them masculine. This is impossible in principle! Because of stupid prejudices and obsessive anti-propaganda media girls are depriving themselves of such an effective means of losing weight, as we work with weights. And yet - because weight loss will occur due to fat, and not muscles, large changes in body weight may not be. Muscle tissue is heavier than fat, so our task is to get a slender, elastic body, and not a specific digit on the scales.