Slimming exercises for girls

Losing weight, most often, is one of the main tasks in training the weaker sex. It would seem that fitness centers are filled with all kinds of activities - from yoga to swimming, or from dancing to the gym. However, choosing the wrong load from the whole variety sometimes does not lead to positive results. This is because losing weight is a complex process and requires not only regularity, but also the observance of some nuances that will ensure fat burning, and not just tone the muscles and improve well-being.

What are the weight loss workouts for home and gym, and who are they suitable for

The choice of such workouts is really huge. But all these areas are built on the same principle - this is an aerobic load. This means that in order to ensure fat burning, it is necessary to raise the pulse to a certain zone in which the lipolysis process begins. Simply put, these are energetic constant loads in a non-stop mode. Such loads include not only fitness areas, but also running, cycling and other cardio loads. Even home workouts can be adapted to fat burning loads. The main thing is to know a few simple rules, which we will talk about a little later.

Aerobic classes

This category of fitness includes all the varieties of classical aerobics - step aerobics, aqua aerobics, barefoot, fitball and tai-bo.Aerobic classesDespite the fact that the level of load is quite high, sometimes it is not the first time to catch the pace and repeat the trainer's choreography, so beginners often rest rather than train. But it is also worth understanding that in these directions there is a shock load on the knees and heart muscle. It is worth starting training from the basic level.

Power Classes

Here, in contrast to the load on the simulators, exercises with free weights are performed in the same rhythmically non-stop mode as in aerobic classes. That is, the pace of training is quite high, which also implies the presence of good health, including the heart. In areas such as functional training, body pump, super sculpting, muscles are trained using lightweight fitness equipment when doing strength exercises, such as squats, lunges, presses, and the like. Such loads are great for beginners, but you should start with a low load weight.

Cardio

This includes both jogging in the park and cardiovascular exercise. That is, unlike fitness classes, the load is performed on one or more simulators for a certain time. Not only does a treadmill or an elliptical burner burn fat, but alternating strength and cardio exercises can help. Jumping rope and plyometric exercises are also cardio exercises. Workouts such as running or plyometrics are only suitable for individuals with no joint, spine, or heart problems. But the advantage of such training is the choice of suitable simulators that do not give shock and compression loads, for example, an orbit track and an exercise bike. Cardio workoutThis already allows people with joint problems to exercise, as well as in old age.

Interval Workouts

One of the most effective weight loss methods. The benefit for weight loss is that strength exercise is performed at a certain period of time, followed by cardio exercise. Either more intense exercise followed by less intense exercise, or rest. The sequence, the names of the exercises depend on the program, the type of training and may vary. These workouts include classic interval loads, HIIT, Tabata protocol, and some CrossFit complexes. Before starting such workouts, you should undergo preliminary physical training. Any problems with the heart and joints are also a contraindication to high-intensity training.

Strength Endurance Training

Even weight training in the gym can help you lose weight, as long as you choose the right exercise regimen. Thus, the emphasis should not be on the weight of the load, but on the number of repetitions. Accordingly, the more repetitions, the lower the weight of the burden. The choice of load weight is selected to perform a minimum of 15 repetitions. Such workouts can be either circular - for all muscle groups in one workout, or split-workouts - 2 muscle groups in one lesson. In any case, the goal of training is to do as many reps as possible, from 15 to 25, and with a small interval between sets for rest - 1 or 1. 5 minutes.

How to train for weight loss

All these types of workouts have one thing in common - the heart rate range during the exercise period, namely in the zone from 50 to 70% of the maximum heart rate.

  • If the pulse is less than the lower border of this zone, then the body will strengthen and heal, but fat will not burn.
  • The same applies to overcoming the upper threshold, which will help to strengthen the heart or improve speed, and for beginners, on the contrary, provide an excessive load on the heart.

Therefore, it is important to calculate your heart rate zones before starting to lose weight:

  1. 220 - age = X.
  2. X multiply by 0. 5 - lower bound.
  3. X multiply by 0. 7 - the upper limit.

Thus, you get the upper and lower border of the zone for fat burning.

Training frequency is also important. You do not need to train every day, an average of 3-4 workouts per week is enough. We will not dwell on the importance of recovery after exercise. Even if there is no muscle soreness the day after cardio training, the absence of muscle pain does not mean that the training was unproductive and meaningless. On the contrary, the heart has received a sufficient load, even if it is not perceptible. Accordingly, rest is also needed between such workouts.

And one more important point- the duration of the workout. A fat burning workout should last between 40 and 60 minutes on average. This interval is optimal for achieving the goal, but if you train for less than half an hour, the effect will be insignificant. But you shouldn't exceed the duration either. More is not better.

How to compose a fat burning workout for the gym and at home

Option 1: Cardio

When choosing monotonous cardio loads like jogging in the park and one of the cardiovascular machines in the gym, it's important to stick to your heart rate zone while doing the load. Train for an average of 45-60 minutes. In this case, you can perform the load in the interval mode provided in the simulator menu, or alternate running with walking, when the more intense load changes to less intense.

Option 2: Alternating strength and cardio

Alternating strength and cardiovascular exercise. Here it is important not to overload and accurately dose the load on all muscle groups. To do this, you should compose a set of 6 basic exercises for all muscle groups and alternate them with cardio exercises. An example will be below, the main thing is to take into account which muscle groups are involved in certain exercises. For example, there should be no more than 2-3 exercises for the muscles of the legs, for smaller muscles - one of the exercises.

Option 3: Multiple Strength Training

Another example of a circuit training that only consists of strength exercises. In this variant, choose 8-10 exercises for the main muscle groups. The first exercises in the program should focus on the largest muscles - preferably the legs, then the smaller ones. The complex can consist of both basic exercises - squats, rows, presses, and isolating, that is, only one muscle - bending the arms, extending the arms, exercises for the deltoid muscles.

Top Best Weight Loss Exercises

For example, let's look at an interval training session for the gym, as well as a fat burning complex for home workouts without equipment.

A set of exercises for weight loss in the gym

Day 1

  1. Squats x 15-20.
  2. Track running - 2 minutes.
  3. Romanian deadlift x 15-20.
  4. Track running - 2 minutes.
  5. Pull-ups on a low bar x 15-20.
  6. Track running - 2 minutes.
  7. TRX push-ups x 15-20.
  8. Track running - 2 minutes.
  9. Press with dumbbells x 15-20.
  10. Track running - 2 minutes.
  11. Running on the track
  12. Bicycle x 15-20.
  13. Track running - 2 minutes.

After completing the first circle, rest for 2 minutes, then repeat two more times.

Remember that any workout should start with a warm-up and end with a stretch.

Day 2

  1. Leg press x 15-20 times.
  2. Jumping rope - 50 times.
  3. Lunges x 15-20.
  4. Jumping rope - 50 times.
  5. Block pull to the belt x 15-20.
  6. Jumping rope - 50 times.
  7. Bench press x 15-20.
  8. Jumping rope - 50 times.
  9. Standing dumbbell set x 15-20.
  10. Jumping rope - 50 times.
  11. Leg Raise x 15-20.
  12. Jumping rope - 50 times.

Also do 3 circles.

Day 3

  1. Plie Squats x 15-20.
  2. Burpee x 10 times.
  3. Hyperextension x 15-20.
  4. Burpee x 10 times.
  5. Pullover x 15-20.
  6. Burpee x 10 times.
  7. Extension of arms from dumbbells from behind the head x 15-20.
  8. Burpee x 10 times.
  9. Bending of arms with dumbbells supination x 15-20.
  10. Burpee x 10 times.
  11. Setups x 15-20.
  12. Burpee x 10 times.

Repeat the complex 3 times.

Home Fat Burning Workout

As an example of a home workout, consider a complex that is repeated every other day and is performed only three times a week. You can replace the exercises following the example in the recommendations above. If you have sports equipment at home, the complex can be diversified and supplemented with other exercises.

Warm up with a rope for 5-7 minutes.

  1. Jumps in place x 20 times.
  2. Lunges forward alternately x 20 times on each leg.
  3. Jumpin Jax x 20 times.
  4. Plank with a rise from the forearms x 20 times.
  5. Air attacks x 20 times.
  6. Reverse push-ups x 20 times.
  7. Burpee x 20 times.
  8. Jumps in the bar back and forth x 20 times.

After the circle, rest for 2 minutes. Perform three circles at the end of the workout, you can jump rope for 5-10 minutes and stretch the muscles.

What results can you get in a week and in a month

By exercising regularly 3 times a week, you can achieve excellent results in a month. You should not expect dramatic changes in a week, but you can still observe the muscle tone that appears and a slight decrease in volume. Depending on the metabolic rate and diet, which is important to adjust for weight loss, the results will vary. Someone will lose only 2 kg, and someone 5 kg. The main thing is to see the result in reflection, because at first the volumes will go away, therefore it is better to monitor the result using measurements of body volumes, and not weighing.