Plan workout in the gym for girls and men to lose weight

In the modern world there is a cult of beauty. People first of all pay attention to external data. The more attractive and slender the person, the more enthusiastic views he will catch. Therefore, gyms are gaining popularity every day.

Such activities presuppose knowledge of the basics of preparing a training plan, choosing food products. If you do not have such knowledge, then it will be best to contact the trainer.

Most visitors to the gym are interested in what training plan to choose for fat burning and relief drawing. With the onset of heat, everyone wants to have a tight body without deposits in the wrong places. It interests both girls and men. Training first and second will be slightly different. Let's try to disassemble them.

Basic rules in losing weight

Before considering the training plan, you must familiarize yourself with the basic rules:

• It is necessary to work not only over the problem zones of the body, but over each group of muscles, otherwise the form will look inharmonious;
• Should combine strength training and cardio-operations, not to allow them to differentiate;
• Before training, it is necessary to warm up well to avoid injury;
• Start training is with simple exercises, gradually moving to complex ones;
• First of all there are force exercises, and after - cardio-loading;
• You can not train every day, the optimal will be every 2 days.

Weight loss training

The most effective in terms of getting rid of excess weight are exercises supersets. As you know, burning of subcutaneous fat will occur in the event that the training burns a lot of calories, and this can be achieved by high-intensity training. Increasing approaches and repetitions, reducing resting time and adding cardio loading will help the process of losing weight.

What are supersets?

Supersets are often included in the training plan for weight loss. This concept means performing two exercises in one approach without rest. Thus, for one and the same time, you can perform twice as much as in training in the classical way. Intensity forces the body to work in accelerated mode, to spend more energy, due to which the process of fat burning proceeds faster.

Training for girls

The plan of training in the gym for girls to lose weight is designed to perform several tasks:

• Improvement of endurance;
• Strengthening of the cardiovascular system;
• Fat burning;
• Preservation of muscles.

All muscle groups will be divided into three days, each exercise should consist of 3-4 approaches and 15-20 repetitions. Optimal training in the mode of 3 sets of 20 reps or 4 to 15.

The first day we shake our legs, press, shoulders, back, biceps:

• Hyperextension and lifting of the legs;
• Bench press and alternating bench press of dumbbells
• Extension of the hip in the crossover and pulling the head from the top block;
• The crossover leg in the crossover and the traction of the horizontal block.

The second day we train our legs, press, chest:

• Twisting on an incline bench and slopes with a barbell on the shoulders;
• Squat and bench press of dumbbells (30 degrees);
• Leg extension sitting and dumbbell layout;
• Leg bending and pullover.

The third day we shake our legs, calves, press, back, shoulders, triceps:

• Lifting legs on the bench and lifting on socks with dumbbells;
• Deadlift and traction from the top block (reverse grip);
• Attacks and barbell presses from behind the head while standing;
• Squats in Gakke and French press.

Training for men

The training plan for men for weight loss fulfills the following tasks:

• Burning fatty deposits;
• Muscle relief;
• Development of endurance.

The first day we train the press, back and chest:

• Twisting on the bench and lifting the legs (3 sets of 12-20 repetitions);
• Deadlift 3x8-12 and slopes with a barbell on the shoulders 5x10-15;
• The bench press laying 4х8-12 and the wiring of dumbbells 4х12-15;
• Rod rod in the slope (reverse grip) 4x8-15 and thrust from the top block behind the head 4x10-15.

The second day we shake hands:

• Push-ups from the bars 5x8-12 and extension of hands from the upper block 5x10-20;
• Pulling (reverse grip) 4x8-12 and bending arms with a bar standing 4x12-15;
• French press 3x10-20 and bending arms with dumbbells 3x10-15;
• Flexing of the hands sitting 3х12-20 and pullover 3х12-15.

The third day we train the press, legs and shoulders:

• Twisting in a 3x12-20 hip and hyperextension 3x10-15;
• Sit-ups 5x8-12 and leg extension sitting 5x12-20;
• The bar press standing 4х8-12 and the dumbbells in the sides 4х12-20;
• Press the barbell from behind the head while standing 4х10-12 and swing dumbbells forward 4х12-20.

Circuit Training

The plan of training in the hall for a girl on a circular method does not differ from men's activities. Plus the circular training is that you can work out all the muscle groups for one visit to the hall. For fat burning, it is truly amazing.

In addition, such trainings accelerate metabolism, improve endurance and shorten the time for exercise. The essence is to perform exercises on all muscle groups one by one without stopping. That is, the activity will include one approach to each muscle group. This is very energy-intensive training and takes a lot of energy and energy, so it will not be possible to work with large weights even for a man.

For training, you need to go through 3-5 circles and do 12-20 repetitions without rest between exercises in one circle. Consider the training plan.

First day:

• Twisting on the bench;
• Hyperextension;
• Traction from the top block behind the head;
• Squats;
• Push-ups from the floor with a wide grip;
• Attacks;
• The press of dumbbells;
• Leg extension sitting;
• Draft of dumbbells in slope;
• Lifting the legs in the stop.

Second day:

• Lifting feet on the bench;
• Slopes with a barbell on the shoulders;
• Press the dumbbell at an angle;
• deadlift;
• Rod rod in slope (reverse grip);
• Squatting in Gakka;
• Push-ups from the bars;
• Bending of the legs lying;
• The bar press is standing behind the head;
• Bending of hands with a bar while standing.

Although this plan of training in the hall is designed twice a week, but it will be optimal to practice 3 or even 4 times, simply alternating the workouts. This will help burn more calories and lose weight faster.

The training plan is suitable for both women and men, because the load is distributed evenly, and there is no emphasis on any one group of muscles, because for fat burning it is necessary to influence the organism in a complex way, and not to accurately train certain muscles.

Performing an average of 15 repetitions in one exercise, for four laps (1 hour), you can perform 600 actions (10 per minute). This is a very intense load, thanks to which the fat will burn well. From the point of view of implementation, such training is very laborious, and it will be necessary to work hard. However, after a couple of months, the results will make themselves felt, and you will understand that all the spent forces were not in vain.

Cardio Workout

In the training plan in the gym for increased fat burning, you must include a cardio session from 30 minutes. After training, all glycogen in the muscles is consumed, and this time is the most optimal for holding cardio. For energy, the body will have 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 exercises or on another day, the fat will begin to burn for about thirty minutes after the start, since glycogen will be consumed first. Therefore, the optimal time for aerobic loads is after the force. Cardioion 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 the fat is burned most intensively. It can be calculated as follows: 220 minus the age and multiply by 0.7.

Sports diet for weight loss

The plan of training in the gym for girls and for men is not the most important thing in losing weight. The desired result can not be achieved without proper nutrition. Therefore, in the fight against fat, you must follow a diet - spend more than you receive. There are a lot of diets, just like training, but recently, athletes prefer protein-carbohydrate. The essence is reduced to the alternation of protein and carbohydrate intake, which helps to slowly and correctly lose weight.

Diet for girls

For girls, the diet cycles will be as follows:

• 1 and 2 day - protein (2 g protein and 0.5 g carbohydrates per 1 kg of weight);
• 3 day - carbohydrate (5 g of carbohydrates and 1 g of protein per 1 kg of weight);
• 4 day - mixed (2 g of protein and 2 g of carbohydrates per 1 kg of weight).

Diet for men

For men, the norm of consumed food should fit within:

• 1 and 2 day - protein (3 g protein and 0.5 g 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).

Additives for weight loss

The most popular supplement among fat burners is L-carnitine. This substance is produced in our body, but it is not enough to burn fat stores. It is worth noting that the drug will not work without dieting. That is, you need to consume calories less than spend. Together with diet, exercise and carnitine it will give an excellent result.

L-carnitine is available in powder and liquid form, it is relatively inexpensive. Also, the popular fat burner is Lipo 6, it costs an order of magnitude higher than the previous remedy, but it is more effective. Speaking athletes have repeatedly noted a good visible effect of fat burners, so if you are clearly focused on the result, you can safely use them. Including in the plan of training assistants for zhirobimilizatsii, you can quickly achieve the desired results.

Thus, combining all methods of losing weight correctly, you can achieve results in a short time and lose excess pounds. The main thing is to remember that everything must be approached with intelligence and not rush to extremes. Sharp food cuts or excessive loads will not lead to a positive result, but, rather, on the contrary, will have a completely undesirable effect in the form of deterioration and slowing of metabolism. Train and eat wisely!