How to lose weight in the gym? Choice of simulators and training program

Many of us at least once in my life realized that they need to lose weight. And each of them puts his personal meaning in these words. For one person, the indicator of weights is fundamental, for another it is important to be tightened and slim, the third wants to remove the extra centimeters only from problematic places, and so on. The first thing that comes to mind for a person who wants to lose weight is a diet. Today, there are a lot of different nutrition regimes aimed at burning fat, but they are ineffective without physical exertion.

For people who only need to lightly lose weight and bring the body into tone, there are enough physical activities such as walking, swimming, cycling, running and so on. A good option for a modern constantly busy person is a running track for weight loss. Testimonials show that this time-tested simulator allows you to maintain your body in tone and control weight. However, those who want to lose weight significantly and quickly, go to the gym. For weight loss, serious physical activity is used here. To ensure that everything was in order, they need to be engaged under the guidance of an experienced instructor. Today we will learn how to lose weight in the gym, and consider a few typical training programs.

Beginning of classes: basic aspects

To train, at least at first, is under the guidance of a professional instructor. The fact is that the correct technique is extremely important in the exercises. If you do the exercise incorrectly, it will be ineffective. Moreover, an illiterate approach to traffic engineering creates the risk of serious injuries, because almost all exercises are done with weights.

Starting classes, do not hesitate to ask the names of simulators in the gym, the way they are used, and safety techniques. All were once newcomers. Clothes for training should be comfortable so that it does not hamper the movement. It is recommended to give preference to natural, breathable tissues. Synthetic fabrics that poorly pass air create inconvenience, especially with intensive training.

It is necessary to be engaged intelligently, without fanaticism. Excessive fatigue is fraught with microtraumatic muscles, so do not admit it. For beginners, it will be enough to practice for 45-60 minutes three times a week. You can train every day, the main thing is that the same muscle group is not loaded for two days in a row. Otherwise, the muscles will not have time to recover.

Drawing up a training plan

Before you go to the gym for weight loss, you need to make a clear plan for classes. Engaging in its development, it is worth considering that the full recovery of muscles after intensive training takes an average of a week. To load daily the same muscular group does not make sense both from the point of view of growing thin, and from the point of view of health. Of course, training once a week is ineffective. Optimum is considered such a schedule, when the muscles are divided into two categories, a certain muscular category is activated every other day, and training takes place 5 days a week. Consequently, all muscle groups rest for three consecutive days (2 days off and one day attaching to the weekend, when they did not work). Sometimes the muscles are divided into three categories. Both approaches give the muscles time to rest, but do not allow the body to lose its tone. If you can not train for five days, it will be enough for three, at least for the first time.

Having dealt with the schedule, it is necessary to distribute the muscles for two or three days. It is recommended to work out at least three muscle groups in one session. It is desirable to combine large and small groups. The most important thing to consider in this case is the fact that there are muscles that help each other in work, and there are muscle antagonists. For example, in the bench press, which is the main exercise for breast training, the triceps and shoulder are secondarily used. Therefore, it is advisable to train these muscle groups in one day. If today work on the breast, and tomorrow triceps, the latter will not rest.

It should be borne in mind that the muscle groups consist of several sections / bundles (for this they and groups). Each department is usually worked out by one or another modification of one exercise. Small changes in the form, for example, the torso of the trunk or the rotation of the brush can redirect the load from this beam to another.

Each exercise is done in 2-4 approaches, between which you need to rest up to 5 minutes. To fat stores were burned intensively, you need to gradually increase the weight of shells. Exercises for weight loss for men in the gym, little different from women. The difference lies in the level of stress and emphasis on other problem areas. The program for girls in the gym usually includes active elaboration of the legs, buttocks and abdomen, while men pay less attention to the lower body.

Food

Answering the question about how to lose weight quickly while doing gym, many inexperienced instructors can advise less to eat. This is an erroneous approach. Our body, being the most complicated self-regulating system, has a mass of compensating functions. If there is a deficit of nutrients when the physical load increases, the body goes into self-preservation mode and sends all the received substances to fat reserves, in case there is a deficit again. Therefore, nutrition during training should be complete. Of course, overeat is also not worth it. It is worth eating about 350 grams of food every 4 hours.

However, the usual diet is still subject to some adjustment. The use of confectionery and flour products is desirable to limit. Also avoid being palm and transgenic fat. They are poorly absorbed by the body and create an unclaimed fatty ballast, getting rid of it is far from easy. It is also recommended to pay attention to the glycemic index of products. Ideally, it should not exceed 50. The diet of a person engaged in regular physical activity should be rich in protein and vitamins. But the use of fats and carbohydrates can be reduced.

When losing weight with the help of a gym it is worth considering your diet so that the protein makes up about 50% of all nutrients. Among the foods rich in protein, it can be noted: chicken meat and eggs, fish, nuts and dairy products.

Among useful carbohydrates, it is worth paying attention to: cereals, vegetables, fruits, dried fruits and muesli.

Drinking regime

Answering the question about how to lose weight in the gym, it is worth mentioning the use of a sufficient amount of liquid. The norm of daily water consumption averages 2-2.5 liters. Of course, it can vary depending on the individual characteristics of the organism. There is a very simple way to check if your body is getting enough water. At optimum consumption of a liquid the urine has a transparent light color. If it is yellowish, it is worthwhile to increase water consumption. In any case, do not resort to extremes. Excessive consumption of liquid leads to the elution of valuable minerals from the body.

Contraindications

Before you begin to talk directly about the exercises, it is worth paying attention to the contraindications. People suffering from varicose veins, hemorrhoids, heart diseases, weight loss with the help of heavy physical exertion are contraindicated. For women, some gynecological diseases should be added to the list of contraindications. One way or another, starting physical exertion, it does not hurt to undergo a complete examination of the body or at least consult a doctor.

How to lose weight in the gym: Exercise

The presented complexes are not suitable for those who did not engage in sports before. To prepare the body for exercise, you need to give 2-3 months of pure aerobic exercise. It can be running, swimming, dancing, aerobics and so on. It is also superfluous to take care of the flexibility of the muscles with the help of yoga or pilates. Then you can go to work with weights. Any training should start with a warm-up and cardio-loading (treadmill, rope, exercise bike and so on). And now let's find out how to practice in the gym to lose weight.

First, we will analyze the complex, which is suitable for both men and women. It is quite complex, but very effective. The complex consists of supersets - a couple of exercises for different muscle groups, in one approach, without interruption.

Universal program

First day:

1. Lifting legs in the vise + hyperextension.
2. Falls with dumbbells + French press standing.
3. Reduction of legs + traction of the horizontal block to the belt.
4. Lift dumbbells to the biceps + bench press on the inclined simulator.
5. Breeding the legs + pull the upper block wide grip.

Second day:

1. Press the barbell from the chest with a narrow grip + pull the upper block parallel grip.
2. Bending legs + pullover with dumbbells.
3. Twisting (on the floor or bench) + deadlift.
4. Reduction of hands with dumbbells lying + leg extension on the simulator.
5. Press of dumbbells on an incline bench + sit-ups with a barbell.

Each exercise should be done 15 times. The deuce is repeated three times. Optimal mode of studies, given their intensity - 2 times a week.

Complex for men

Now consider exercises in the gym for men. This program is not suitable for the fairer sex. Before you start training, you need to pick up the weight of the shells. At first it should have been such that you could not do more than 13 repetitions of this or that exercise. The first two weeks you need to do one approach. On the third week, the weight of shells increases, and the number of repetitions falls by half. For the fourth week, everything remains the same, but each exercise is already done in two approaches. You need to strive for such a number of repetitions, which is indicated in parentheses.

First day:

1. Press the bar, lying on the bench (8x3).
2. Raising hands lying on the bench with dumbbells (12x3).
3. "Butterfly" (8x2).
4. Thrust of the upper block with a wide grip (10x3).
5. Hyperextension (15x3).
6. Pulling up the head (8x2).
7. Thrust rod in slope to the belt (10x3).

Second day:

1. Bench press sitting, from behind the head (8x3).
2. Lifting dumbbells to the biceps, sitting (10x3).
3. Steps with dumbbells (10x3).
4. Raising hands with weighting standing (10x3).
5. Raising the trunk on the upper press (20x3).
6. Raising the legs on the lower press (20x3).
7. Push-ups on the uneven bars on the triceps (10x2).
8. French bench press (12x2).

The third day:

1. Press the legs in the lying simulator (8x3).
2. Dumbbells with dumbbells (8x3).
3. Bending of legs in the simulator (10x3).
4. Rises hands on the Scott bench on the biceps (12x3).
5. Raising the legs in the vise (12x3).

Another complex for men

This slimming program for men in the gym is more complicated than the previous two, but it burns fat perfectly. Alternatively, you can start with the previous complex and gradually move on to it. Here, as in the first program, the superset method is implemented.

First day:

1. Twisting on an incline bench + hyperextension (20x4).
2. Squats with a barbell + pull the upper block behind the head (15x4).
3. Bench bar from the chest, sitting or standing + leg bending (20x4).
4. Push-ups from the bench with hands behind your back + rod pull to the chin (20x4).

Second day:

1. Raising the legs in the support + deadlift (20x4).
2. Dumping with dumbbells + traction of the horizontal block (15x4).
3. Bench bar standing or sitting from behind the head + leg extension in the simulator (20x4).
4. Push-ups from the floor with a wide grip + flexing of hands standing with a bar (15x4).

The third day:

1. Twisting on the floor + hyperextension (15x4).
2. Foot press in the simulator + bench press laying (15x4).
3. Thrust of the upper block with a narrow grip + slopes with a barbell on the shoulders (15x4).
4. Sweeps to the hill with weights + dilution of dumbbells lying. (15x4).

Program for girls in the gym

If the first program was universal, and the second and third were purely masculine, then this complex will perfectly suit the representatives of the weaker sex. Training for women in the gym for weight loss is not so difficult to perform, but if everything is done correctly, it gives a good result.

First day:

1. Twisting on the upper press.
2. Leg Extensions
3. The traction of the upper block to the chest.
4. Bending of the legs.
5. Thrust of the lower block to the chest.
6. Reduction of legs.
7. Bending of hands with weights on the biceps.

Second day

1. Twisting on oblique abdominal muscles.
2. Press the bar on an incline bench.
3. "Butterfly"
4. Deadlift.
5. Bending leg standing.
6. Lifting the legs in the simulator or the vise.

The third day:

1. Twisting on the lower press.
2. Push-ups from the bench.
3. Extension of arms to the triceps, on the block.
4. Falls with dumbbells.
5. Squats with weights.
6. Pushups.
7. Leg extension.

All exercises are performed for 15 repetitions in three approaches. Of course, if it is difficult, at first you can do less repetition.

Which complex to choose is a private matter for everyone. In any case, remember that you always need to start your workout with a warm-up, and finish with a stretch. And do not forget that exercises in the gym for men are not suitable for women, and vice versa. And if a man, having performed a female complex, simply does not get the effect, then the girl, having performed the male, can also overdo it. In 2-3 months it is necessary to change the training program so that the muscles are not used. Periodically, you need to take breaks so that they have a good rest.

Strength training at home

Many are interested in the question of whether it is impossible to train at home with the same efficiency as in the hall. In principle, you can do everything, if you have the appropriate equipment and knowledge. Many simulators can be replaced with simpler exercises, but not all. If you have dumbbells and a bar, or at least one dumbbell, then somewhere in half of the muscles you can work without simulators. And if you add to this the bar and bars, which are in each yard, then with the proper desire you can work out the whole body.

Dumbbells and barbells can be used in drafts and presses. Naturally, the block simulator, in which you need to pull the weight on yourself, they will not replace. But it will be replaced by a horizontal bar, at least in exercises on the back. Replace the extension of the arms in the lower block to the triceps, except perhaps by a tight expander fixed at the same angle as the arm of the block. The second option to replace the block simulator is to work harder with dumbbells. Problems can also arise with the development of the legs. Special machines for flexing legs at home are not replaced. Therefore, here it is necessary to resort to exercises from aerobics, and this is not really a strength training.

Perhaps the most important problem of home training is the lack of an expert who can pay attention to your mistakes and correct the technique. Therefore, to successfully study at home, you need to carefully study the essence of exercises. In the hall, of course, the level of motivation is greater, because people see you, and some of them have already succeeded in fitness.

Conclusions

Today we have figured out how to lose weight in the gym. As a result, you can draw a simple conclusion that weight loss is important diligence, and a systematic approach to employment. And everything else is a matter of technology. Many girls are afraid that when dealing with burdens, they will acquire masculine forms. This is completely wrong. And it does not matter that training for women in the gym is built like a male. It's all hormones that will not allow the girl to develop her muscles. Of course, there are exceptions, but they are very rare.