How to make an effective weight loss training

Without a coach, it is many times more difficult and dangerous to be healthy. But many people think otherwise. This article is just for those who want to lose weight, but do not want to deal with the coach.

What exercises will help you lose weight

First, let’s see what kind of workout in the gym is most effective. Maybe cardio? Or is it power loads?

If you choose a long low-intensity cardio (slow long running, walking, riding an exercise bike), your body gets used to the stresses after a few sessions. As a result, you burn calories only while running.

In the case of strength training, everything is a little different. After it (with sufficient intensity), metabolism at rest remains elevated for a long time – sometimes more than 20 hours. And all this time your body burns calories faster.

Thus, even if during power and cardio training (I once again emphasize that it is a low-intensity cardio, and not a heavy interval training or sprint), the same amount of calories is spent, after the power one, more is burned. Read more about the effects of cardio, HIIT and strength training in this article.

To accelerate the metabolism and pump all the muscles of the body, we will combine circular training with interval cardio.

Rules of training

To make an effective circular training for the whole body, follow several rules:

  1. Include exercises on different muscle groups. This will evenly load the entire body.
  2. Alternate exercises on the principle of “push” and “pull.” Pushing exercises are those in the process of which you repel from the ground (attacks, squats, push-ups) or repel loose weights (dumbbell bench press, bench press lying). Doing pulling exercises, you pull yourself (pull-ups) or shells (deadlift). Drawing and pushing exercises provide a different load. Alternating them, you do not overwork your muscles and will be able to do more.
  3. Finish training with high intensity cardio.
  4. Begin with a warm-up, finish stretching and rolling on a massage roller.

Now let’s go directly to training.

The first version of training for weight loss

In our training there will be five exercises with weights: two on the lower part of the body, two on the upper, one on the press.

Each exercise is done 10 times without interruption. This is one circle. In total it is necessary to execute five circles, rest between circles – to full restoration (but no more than three minutes).

Beginners are better to perform an easy option, it will be specified for each exercise in the paragraph “How to simplify.”

1. Lungs with burdening

slimming exercises: attacks with aggravation

You perform 10 attacks on each leg – only 20 times.

Target group of muscles: gluteal muscles, quadriceps, hamstrings.

How to simplify: attacks without burdening. If you are hard to perform attacks with burdens, most likely, you do not complete the complex to the end or will reduce the number of attacks. Therefore, if you are just starting to train, it is enough to attack with the weight of your own body.

How to replace:

  • Lateral attacks.
  • Backstrokes with weights.
  • Pleasure attacks around the hall.

Features of technology:

  • The angle between the knee and thigh in the attack should be 90 degrees.
  • In the attack, the knee does not go over the toe.
  • The knee is directed forward, looks at the sock, does not wrap inside.

2. Push-ups

slimming exercises: push-ups

Target group of muscles: triceps, chest muscles, press.

How to simplify: push-ups from the hill, push-ups on rubber fitness tapes, push-ups from the knees.

Than to replace: another version of push-ups.

Features of technology:

  • The elbows should be close to the body (unless you have chosen a push-up with a wide arm positioning).
  • Constantly keep the press in tension – this will help to avoid the deflection in the back.

3. Deadlift

slimming exercises: deadlift

Target group of muscles: biceps hip, gluteus muscles.

How to simplify: Deadlift with an empty neck, with dumbbells.

Than to replace: deadlift with a barbell or dumbbells.

Features of technology:

  • Keep the bar closer to the body, practically slide the neck on the legs.
  • Do not hunch back, otherwise the load will go to the lumbar spine.
  • During a deadlift, the knees practically do not bend, which makes it possible to stretch the hamstrings well.

4. Draft of the dumbbell in the support

slimming exercises: dumbbell pulling in the support

Target group of muscles: the latissimus muscles of the back.

How to simplify: take lightweight dumbbells.

Than to replace: thrust of the lower block.

Features of technology:

  • Keep your elbow closer to your body and try to guide it further behind your back.
  • Keep your back straight, do not round it.
  • Try to pull the dumbbells with your back muscles, not your hands.

5. The bar on the balls

slimming exercises: the bar on the balls

Target group of muscles: muscles bark.

How to simplify: the classic bar on the floor, the strap on the elbows.

Than to replace: different versions of the bar.

Features of technology: keep the press in constant tension to exclude the deflection in the waist.

The second version of training for weight loss

This training is more difficult than the previous one, but it can also be simplified by taking less weight or doing exercises a little differently. The rules are the same – 10 reps, 5 laps, rest between circles – until full recovery.

1. Squats with a barbell

slimming exercises: sit-ups with a barbell

Target group of muscles: quadriceps, gluteus muscles, hamstring muscles.

How to simplify: crouch without weight, with a lighter weight.

Than to replace: press your feet.

Features of technology:

  • Keep your back straight, do not slouch.
  • While squatting the pelvis, take it back.
  • Bend your knees – they should not be wrapped inside.

2. The press of dumbbells from a breast

slimming exercises: chest press

Target group of muscles: large pectoral, triceps, deltoid.

How to simplify: take a little weight.

Than to replace: Bench bar from the chest.

Features of technology:

  • Do not bend the lower back and do not tear the pelvis from the bench.
  • The dumbbells must move in sync.
  • Try to lift dumbbells due to the tension of the pectoral muscles.

3. Deadlift on one leg with dumbbells

slimming exercises: deadlift

Target group of muscles: gluteus muscles, extensors of the back, quadriceps and hamstrings, the widest back muscles.

How to simplify: deadlift on two legs with lighter weight.

Than to replace: deadlift on two legs with dumbbells or a barbell.

Features of technology:

  • Keep your back straight, do not slouch and do not round it in the lumbar region.
  • The knee of the bending leg looks forward, does not wrap inside.
  • Lower the dumbbell to the middle of the shank.
  • Standing behind the leg does not fall to the ground until the end of the approach – it is constantly in the position of the hanging.

4. Lifting on the bar

slimming exercises: pull-ups on a horizontal bar

Target group of muscles: the latissimus muscles of the back, the muscles of the chest, the biceps of the shoulder.

How to simplify: pulling on the bar with the help of a rubber fitness tape. The tape is thrown over the horizontal bar, you step on it with your legs and hang, stretching the tape. As the force develops, you can change the tension of the tape.

Than to replace: traction of the upper block to the chest.

Features of technology:

  • If you are a beginner, do not help yourself, swaying. First you need to install the correct technique of pull-ups and only then use inertia to pull up a few times more.
  • Try to keep your head in one position, do not stretch your chin up.
  • Keep your legs straight.

5. Pulling the legs to the horizontal bar

slimming exercises: pulling legs to a horizontal bar

Target group of muscles: muscles bark.

How to simplify:

  • Raise your knees to your chest, not straightening your legs at the top.
  • Limit the amplitude of the climb, for example, lift straight legs to a 90 degree angle.

Than to replace: different versions of the bar.

Features of technology: if you have poor physical fitness or excess weight, you should replace this exercise with a static bar. It perfectly pumps the rectus abdominis muscles and other muscles of the cortex and does not overload the iliac-lumbar muscle.

Full training with two options can be seen in this video.

Interval cardio at the end of the workout

Training is completed by interval cardio within 15-20 minutes. You can use this scheme: 4 minutes of running at a speed of 8 km / h, a minute at a speed of 12 km / h.

If there is an interval run mode on the treadmill, choose a workout in time, put 20 minutes and level 8-10 depending on your preparation.

As a rule, on the simulators there are a lot of different interval training with alternating slow and fast running, as well as different angle of the track slope.

Exercise and diet

Alternating to strength exercises, you can independently make an effective complex for weight loss.

Of course, do not forget about nutrition. Even without a diet exercises will strengthen the muscles and improve physical fitness, but losing weight will be much faster if you learn to count calories.

Here are a few helpful articles on how to change your diet to achieve quick results.

This article will help you lose weight by reducing the amount of calories consumed, and here you will find out how many calories are needed for different types of training. Here is another good guide to calories – calculate your rate according to different formulas taking into account physical activity.

For those who do not want to give up tasty food for the sake of a beautiful figure, here is a bonus in the form of 10 alternative products with which your diet will be low-calorie, but no less tasty.

Enjoy your workouts and quick progress!