Strength training for burning fat. Preparation of a training program for men and women

At present, the problem of excess weight is acute in Russia. Many people mistakenly think that this negative factor is reflected only in appearance. In fact, because of the high body mass index, the most terrible diseases develop: diabetes, heart attack, anemia and much more. There are many methods to get rid of excess stocks. According to experienced specialists, the most effective of them is strength training for burning fat.

Several factors provoking the appearance of excess weight

Before talking about how to properly organize strength exercises at home, you need to remember where the negative phenomenon, such as fat deposits, comes from. There may be several reasons:

• The first, most obvious factor is the use of the wrong products. Fans of sweet, fast food, fried foods, beer and soda water are at risk of acquiring obesity.
• Low active activity. Many people get fat due to sedentary work and a low-activity lifestyle.
• Another factor is stressful situations, which negatively affect the appearance.

In addition, there are also medical reasons: hormonal failure or a disturbed metabolic process. If you have extra pounds, you need to take early steps, until this problem turns into obesity. The most effective and fastest way is to create a program of strength training for burning fat. You can do it yourself or seek help from an experienced instructor.

Basic concepts of strength training

What is Strength Training for Fat Burning? This is a complex of intensive exercises aimed at correcting the figure in one area or another. Many women neglect it, they believe that the inflated muscles will make the body masculine. In fact, this is far from the case. If everything is done correctly, you can find quite elegant forms.

In addition, such exercises have a positive effect on health: they strengthen the bone system, make joints more enduring, and the heart is stronger. Within a month of regular training, a person begins to notice that he has become less tired, better copes with a certain job and has ceased to feel weak after awakening. Similar exercises also produce hormones of happiness. Maybe, it is for this reason that all athletes are cheerful and confident?

Strength training in the gym is based on exercises with extra weight: dumbbells, barbells, cuffs, sand balls, discs and many more. If you want, you can create such conditions at home. To do this, you need to take any heavy traction: bottles of water, a heavy iron object, etc. If you want, you can buy any inventory in the sports store.

Preparing for Strength Training

Before you begin to do strength exercises at home or in the hall, you need to competently prepare:

• The first thing to do is to visit the therapist. He will give direction to the necessary tests and comprehensively assess the state of health. After the examination, he will make a verdict: can a patient do this kind of sport.
• Then you should buy comfortable clothes so that it does not hamper the movement. Special attention should be paid to light and comfortable footwear.
• If the training will take place in the room, then it is necessary to stock up not only the necessary equipment, but also a rubber mat, on which it will be convenient to carry out the exercise.
• The load needs to be increased gradually. First you need to take the lightest dumbbells, then you can gradually increase the weight and go to another inventory.
• During the exercise, you should listen to your health, if there is discomfort, a feeling of vomiting or dizziness, then the classes should be stopped immediately.

Before the training itself, you also need to prepare a small bottle of water and a small towel. It is also recommended to prepare a list of energetic compositions that will make the workout even more fun. 2 hours before classes you do not need to eat.

Planning your workout

In advance it is necessary to prepare a plan for strength training. To do this, do not necessarily contact an experienced specialist. If you want, you can do it yourself. It is important to pay attention to a few basic rules:

• The duration of the training should be from 45 minutes to 1 hour.
• After each series of exercises, you need to take a short break, just 1-2 minutes. At this time, you can shake your limbs, drink a sip of water and normalize your breathing.
• Experts recommend choosing the time from 15.00 to 18.00, during this period, the process of burning fat is more active.
• Pay attention to the sport should be at least two times a week, otherwise all the work will be in vain.
• Of the variety of exercises you need to choose the most suitable for yourself. It is worth emphasizing on what area needs to be worked out to a greater extent.
• Next, you should distribute the complex of these exercises by days. Gradually, it is necessary to increase their complexity and the number of approaches.
• For convenience, you need to create a colorful calendar in which you need to paint each session in detail. You can combine several different workouts. For example, once a week to focus on the muscles of the press, and next time to conduct a general strengthening training.

Strength training for girls should be supplemented by a 10-minute stretch, this will make the body refined, elegant and flexible.

Exercise for the whole body

There are several effective exercises for developing a training program designed to burn fat throughout the body. Due to them, the pulse must be several times faster to work, the blood will be better circulated, which will cause all the subcutaneous deposits to burn out.

1. First you should run on the spot. You should start with a light warm-up, gradually adding up the pace. Knees with this need to be lifted strictly to the area of the thigh. This action should be performed for at least 5 minutes.
2. Once the body is warmed up, you can begin to perform strength training. On the ankles, heavy cuffs should be worn. Next, you need to do a deep squat, spreading your legs as widely as possible. From this position it is recommended to make a jump by combining the feet.
3. Now the body needs to be reheated as much as possible. For this it is necessary to take an emphasis lying down and at a rapid pace begin to alternately pull your knees to your chest.
4. Then you can repeat squats, but without cuffs, and with dumbbells in your hands.
5. The next part of the training is a jump over the obstacle. It is necessary to put any object in front of your feet and try to overcome this obstacle at an energetic pace.
6. It is worth taking care of the hands, back muscles and the press. It is necessary to take in two hands dumbbells and perform lifting hands up. At the same time, one should not stoop, it is necessary to tighten the abdomen and draw in the buttocks.

The duration of strength training should be at least 45 minutes. This period is enough for the body to start burning fat. First, enough 8 repetitions of each exercise, you gradually need to increase this amount to 3 sets of 10 repetitions.

Waist Correction

Many girls face such a problem as "ears" on the hips. Accordingly, they begin to worry about the question of how to clean the stomach and sides. Exercises must be performed at a rapid pace, otherwise the desired effect will not be achieved. In total, there are three most effective ways to make the waist thin and elegant:

1. All kinds of twists. It is necessary to put the hands on the back of the head and quickly turn the body in different directions. You can make them from standing, sitting and even lying down.
2. Tilts (forward, right, left) with an additional load. It is best to use as a dumbbell. If there is no such inventory, you can twist the towel into a towel and keep it over your head during this action. Hands must be strictly straight.
3. It is also recommended to buy a heavy hoop and twist it in a day for 30 minutes.

Such circular training for girls should be supplemented by warming exercises. They can be jumps on the spot or running. After them, the whole complex can be repeated. After their execution, the blood will begin to circulate faster, from training it will be much more useful. People who are worried about the question of how to remove fat from the abdominal exercises, should know how the bar is being carried out. For this it is necessary to stand for several minutes in the rest, leaning on the hands and feet. With its regular execution, the silhouette will become noticeably tightened.

How to get rid of fat on your stomach

Experienced instructors know firsthand how to clean the stomach and sides. Exercises with an extra load will be equally effective for both men and women. To do this, you need to do the following:

1. Take the dumbbells and lie with them on the floor in such a way that the legs and arms are elongated. Next, you need to make the hull rise and connect the brushes with the feet. The faster the repetition, the better the effect.
2. You can usually swing a press, as everyone is used to doing it, but behind the head should also keep extra traction.
3. To work the lower part of the abdomen will allow lifting of the legs. Scutellum should be heavier with cuffs.
4. Effective also are the forward slopes with the barbell. In this case, the back must be strictly straight. You must move the cabinet down until it is parallel to the floor, and then you can return to its original position.
5. A good way to remove unnecessary folds is to perform a double exercise on the press, lifting the upper part of the body and legs at the same time.

It is in this area that extra pounds are deposited faster than on other parts of the body. Therefore, so urgent is the question of how to remove fat from the stomach. Exercises should be performed regularly, three times a week. Only in this case you can see a noticeable result.

An example of strength training for girls

Surprisingly, it is the representatives of the weaker sex of humanity who are more concerned about strength exercises. There is an effective circular training for girls, which will quickly bring the figure into an ideal shape.

1. First of all, you need to do a thorough warm-up, having worked every part of the body from the top to the heels. Take this exercise for at least 20 minutes.
2. Next, you need to do three sets of squats with jumping. It is necessary to alternate the exercises, carrying them with the load and without it. As additional weights can be used dumbbells or cuffs.
3. The second effective exercise - attacks. From the initial position "standing" you need to take a wide step forward and bend the front leg in the knee strictly by 90 degrees.
4. The most useful part of training for the back is the pull. The body should be tilted forward, while it should be as straight as possible. In each hand, you need to take a dumbbell and alternately pull and pull it away from the chest.
5. You can also do this exercise by pulling your hands apart.

Such force training for burning fat should not be performed at a fast pace. Each part of the body should be maximally elaborated.

An example of strength training for men

The main goal of sports activities of representatives of the strong half of humanity is the acquisition of a relief figure. To achieve such success it is possible and at home, doing some simple exercises, at least three times a week.

1. Before starting the workout, the body needs to be warmed up as much as possible by doing a little warm-up.
2. Make your hands beautiful, and your back will be smoothly helped by all your favorite pull-ups. It is important to keep your back flat. In this case, the feet should not touch the floor.
3. Push-ups are useful for the whole body.
4. The most effective power exercise is the rod pull in the slope. The legs should be placed on the width of the shoulders, and the back should be a straight line with the head. Hands with a barbell should be carefully bent and straightened, the angle between the shoulder joint and the elbow should be straight.
5. Squatting with a barbell or dumbbells uses all parts of the body. If you do it regularly, you can tighten your back, press, legs, buttocks and hands.

For men, such training can last much longer than for women. The time interval should be from 50 to 90 minutes. Beginners are advised to start exercising without a load, then you can gradually increase it.

Plan of classes for losing weight

If the main goal of playing sports is to lose weight, and not to pump up muscles, then you can do a simple workout on the following plan:

• Monday is a generalized training. It should include squats, exercises on the press, lifting dumbbells and, of course, everyone's favorite bar. The number of repetitions is 8 times.
• Medium - Correction of the upper part of the body. It is worth emphasizing push-ups, twists, slopes, press training. It is necessary to divide the whole workout into three approaches, doing 12 repetitions in each of them.
• Friday - correction of the bottom of the case. Training should consist of squats, lunges and jumps.

After each session, a feeling of light burning in each area should appear, this indicates that the muscles are involved.

Pain in weight training

A beginner and an experienced athlete can face pain, which usually occurs on the second day after an active workout. Do not be afraid, this is absolutely normal phenomenon, which will remind you that the training did not go to waste. You can remove it by making a small stretching, lying in a warm bath with the addition of sea salt or rastering each area with a massage brush. If the pain becomes unbearable, then you can use a warming ointment or anesthetic medication (for example, "No-shpu"). It is important even with unpleasant sensations to continue training, so that the muscles begin to gradually get used to the stresses.

Features of nutrition and drinking regime

If the main goal of weight training for fat burning is to lose weight, then it is necessary to exclude from the diet all harmful products, focusing on dairy products, boiled meat, fish, fresh fruits and vegetables.

People who want to build muscle mass, should take additional vitamins, which include leucine, protein and glutamine.

Pure water should be supplied to the body in a volume of 2 liters per day.

About calories

The most effective is strength training. How many calories can be burned in one hour of such a load on the body? Opinions of specialists for a long time disperse, but they could stop at a figure from 250 to 500 calories in one hour! It is worth noting that only a day a person consumes about 1200 calories.

Strength training is a very effective method that will strengthen the body, get rid of hated extra pounds and pump up beautiful muscles. It is important to do all the exercises correctly and regularly. Only in this case the result is not to force yourself to wait long!