How to quickly lose weight in the gym for a woman: workouts for weight loss

• August 13, 2019
• Workouts in the gym
• Vladislav Bolshakov

In the modern world, sports are becoming increasingly popular. Many girls want to lose weight, lose excess weight in order to look beautiful. However, only a few know how to properly lose weight in the gym. This article will address this issue.

Definition

There are two different terms that seem similar: weight loss and cutting. The second is a definition related to the sports field. Losing weight can happen both in sports and in everyday life. Let's look at what they really mean.

Losing weight means reducing body weight in any way, that is, either through fat or muscle. It could also be draining excess liquid. In general, the essence is the same - weight loss. As you can see, this is not entirely suitable for athletes, since it is important for them to maintain muscle mass. For ordinary people who are overweight, losing weight is the most acceptable option.

Drying is also weight loss, but mainly due to the burning of subcutaneous fat. In this case, it is necessary to preserve the muscles as much as possible. This method of weight loss is used only by athletes to reduce body fat before competitions or performances. As you can see, these two terms are different from each other.

Weight loss

If the goal is the number on the scale, then priority should be given to your diet.

After all, nutrition is the most important factor influencing your figure. It is necessary to determine the daily calorie content, which can be easily calculated on the Internet, and then balance the components - proteins, fats and carbohydrates. You also need to limit your consumption of flour products, sugar-containing products, and salt. These foods can retain water in the body, which will inevitably lead to weight gain.

In addition, excessive consumption of such foods can cause obesity.

How to eat to lose weight?

When visiting the gym to lose weight, it is not at all necessary to follow a grueling diet plan or go hungry. The menu should remain balanced and varied; you just need to limit the intake of fats and fast carbohydrates.

The basic principles of nutrition for weight loss are as follows:

• Proteins must continue to be supplied in sufficient quantities, otherwise muscle breakdown, hormonal imbalance and other problems may occur. Their main sources will be: lean meats, dairy products, seafood, lean fish, legumes, eggs. Proteins should make up 30% of the diet; if necessary, you can use sports nutrition by consuming protein mixtures.
• The intake of fats must be limited, but they should still make up 10-15% of the diet so that the functioning of the body is not disrupted. Their main sources will be seafood, fish and vegetable oil.
• Carbohydrates make up 70% of the diet; they will be supplied to the body by consuming fresh fruits and vegetables, cereals and wholemeal bread.
• It is recommended to completely exclude starch and sugar

Drying

If the goal is an excellent figure and moderately toned muscles, then you need to include training in your life. You shouldn’t forget about nutrition either.

Nutrient balance is the key to successful weight loss. Therefore, when asked about how to lose weight in the gym, it should be said that you need to balance your diet, and also consult with a trainer, he will show you a set of exercises.

All rules regarding nutrition remain the same: restriction of junk food, balance of components. However, there is one more nuance. As the body experiences physical stress, it is necessary to provide the body with sufficient resources to recover. Therefore, you need to eat enough, but not overeat, since the priority is losing excess weight and maintaining muscle.

A little about nutrition

Speaking of nutrition. Nutrition also plays a huge role in losing weight. If you think that you bought a gym membership and that’s it, success is in your pocket, and you’re already wearing a dress 7 sizes too small, then you’re wrong. If you go to the gym, but continue your chaotic kitchen life, then the fat will not go away.

To lose weight, you will have to eat right, and I wrote about this in a separate article about proper nutrition for weight loss.

Physical exercise

How can a woman lose weight quickly in the gym? There are special exercises that help you lose weight. However, you don't have to go to the gym. Exercises can be performed both at home and outdoors. Let's consider the basic rule that will answer the question of how a girl can lose weight in the gym, at home or on the street.

The body will begin to spend its reserves if it lacks the resources it receives. In other words, if less energy comes in than the body spends throughout the day, then a decrease in body weight will occur. Here's what the rule sounds like: the amount of energy coming in should be less than the amount of energy expended. Energy in this case is the food that is consumed by a person.

Thus, the answer to the question of how to lose weight quickly for a woman in the gym is to limit your diet to such a level that the body begins to use its reserves, that is, fat.

Cardio exercises

This is the name of those exercises with which you can burn excess fat. Their peculiarity is that the movements are intense, so a large amount of energy is spent on their implementation. This is precisely how fat is burned.

There are a huge variety of such exercises. You can even come up with your own movements. The only thing to remember is that these exercises should involve as many muscles as possible and also involve the heart. That is, there should be shortness of breath during execution.

During cardio training, fat is burned immediately. Let's consider another type of training - strength training.

Power training

Many people ask: “How to lose weight in the gym?” Since the classes will take place in a rocking chair, strength exercises should be included in the training. They are not aimed at working the heart, but mainly at working the muscles to increase their endurance and strength.

It is mistakenly believed that strength exercises do not require a lot of energy, which means that you cannot lose weight with them. It's not like that at all. Is it possible to believe that, for example, bench pressing 70 kilograms for 12 repetitions will take less energy than running for 1-3 minutes? The muscles in both cases are under load for approximately the same time. Lifting weights also uses up a huge amount of energy. In addition, muscles are injured during strength exercises, so they need time and energy to recover, which also affects weight loss. Therefore, you just need to know what to do in the gym to lose weight.

What type of workout to choose for weight loss?

Cardio exercises that provide aerobic exercise are the most effective for weight loss. They not only help burn fat deposits, but also form an attractive body contour; in the future, moderate exercise allows you to maintain the achieved results much better than dietary complexes.

Cardio training in combination with strength exercises gives good results, but not all exercises are aimed at losing weight, so it is recommended to create a program together with a trainer.

Training programs

Now you need to consider sets of exercises in the gym that will help you lose weight. Exercises for girls will be given here. How can a woman lose weight quickly in the gym?

Circuit training is a great way to expend a lot of energy in the gym. Such classes imply that the training process includes several circles, which include exercises that go one after another. During this training, several muscle groups are involved, which allows you to spend a lot of energy. The rest between circles should not be too long, but sufficient to restore breathing. For example:

1. Incline dumbbell press – 8 reps.
2. Vertical block rows to the chest - 10 times.
3. Lifting dumbbells for biceps - 7 times.
4. Squats - 15 times.

This is 1 circle, exercises in which should be performed without stopping. After completing them, you can rest for 1-2 minutes and then begin performing them again. The number of circles can vary from 4 to 8-10 depending on the intensity.

The weight of the shells should be selected depending on your strength. It is worth considering that the required number of repetitions should not clog the muscles and overload them. It is necessary to choose such a load so that there is still a little strength left after performing a certain exercise.

This was just an example of circuit training for a woman to quickly lose weight in the gym. You can compose it yourself, including your favorite movements in the program. You just need to remember that the exercises should involve different muscle groups.

How to lose weight in the gym: choosing exercise equipment and weight loss programs

How to quickly lose weight for a woman after 50 years

All exercise equipment is divided into two large groups: cardio and strength.

Cardio equipment

Beginners should start the cardio phase of their workout on a treadmill. The fitness club trainer will show you how to adjust your efforts by changing the speed of the track and the angle of inclination. A proper run starts with fast walking with gradual acceleration. Next, the incline level increases, which simulates running uphill.

Cardio exercises

Attention! At the end of the workout, the angle of inclination should be minimal, since there is no goal to increase the load, but only to smoothly unload the muscles.

The stepper simulates climbing stairs. When using this machine, you need to watch your knees. The first lessons are best conducted under the supervision of an instructor.

The elliptical trainer simulates fast skiing. This unit puts minimal stress on the joints, allowing even beginners to perform the exercise independently. It is only important to step with the entire surface of the foot. Gradually increase the resistance load on the pedals. The exercise machine uses all the muscles of the body, harmoniously tones the muscle frame, and accelerates weight loss.

Elliptical trainer

Exercise bikes come in vertical and horizontal positions. The second type is excellent when recommending reduced load on the spine. The simulator has adjustable speed and angle of uphill movement, the main load on the hips and abs.

The rowing machine very effectively works all the muscles of the body, giving them an even force load. It is better to start mastering this simulator in the second or third month of regular training. The movements imitate rowing in a boat.

Attention! The training time on it should be less than on other simulators, since it gives an increased load.

Strength training equipment for women

The exercise machine-rider evenly loads all the muscles of the body, but does not put stress on the joints, which allows you to use it independently. Suitable for people with joint and vein diseases. The rider trainer can be used at the beginning of a strength training workout to burn fat throughout the body.

The exercise machine is suitable for people with joint and vein diseases

An abdominal bench and an abdominal support will help pump up the entire muscle group of the corset. It is on this simulator that you can develop the flat stomach that every girl dreams of.

A block abdominal machine is another option for pumping up your abdominal muscles. There is the ability to adjust the weight, which will help increase or decrease the load if necessary.

A hula hoop will be useful. This is not exactly a simulator, but its effectiveness is quite high. Massage hula hoops, as well as hoops with weights, are used for greater effect.

On a note! The hula hoop can be used at home or during breaks during training when you need to catch your breath.

There are power benches for leg presses and for flexion-extension of the knee joints. These exercise machines are designed to pump up the muscles of the thighs and buttocks.

Fitness station

Fitness stations are very popular. This is a large simulator that can be easily reconfigured for different types of activities. You can pump up all muscle groups using it, using both your own weight and weights. Working on such a simulator at first may seem difficult due to readjustments. But every fitness club has an instructor ready to help beginning athletes.

Weight loss program

Fitness clubs are open from early morning until late evening. This is convenient not only because everyone has different work schedules, but also because each person has individual biorhythms. There are owls and there are larks. It is necessary to take into account the characteristics of your body. For night owls, evening workouts will be most effective, while larks will benefit more from exercise in the morning.

It is better to start exercising on an empty stomach, 2-3 hours after eating. In this case, glycogen in the muscles has already been depleted, and energy consumption will immediately be provided by fat.

It is better to start exercising on an empty stomach.

Any body is very reluctant to release energy from fat deposits. The separation of fat cells, their breakdown and the entry of carbohydrates into the blood occurs extremely slowly. You can help this process with the help of the dietary supplement levocarnitine (L-carnitine).

Additional Information! Levocarnitine is an acid equated to a vitamin group that does not harm a healthy body. Levocarnitine speeds up metabolism. With its help, fat cells are separated from each other and circulate in the body. During physical activity, they easily break down, releasing energy. Without physical activity, fat is stored back.

Levocarnitine is taken 30-40 minutes before training. It helps to warm up the body faster and feel less tired.

Training in the gym for both women and men should occur in the following sequence, common to all:

1. warm-up;
2. cardio exercise;
3. power load;
4. cardio-unloading;
5. cool down (preferably in the form of stretching).

Warm up before training

Warming up prepares your joints for exercise, so it is extremely important. Unprepared joints may become injured and further exercise will become impossible. Warm-up should be done in the direction from the tips of the toes and hands to the heart, this is how venous blood circulates. With a sedentary lifestyle, blood in the extremities begins to stagnate, so it is necessary to start from there. You can stretch your legs and arms at the same time.

So, warm up. Allow 30-40 seconds for each movement:

1. Flexion and extension of the toes and arms at the same time.
2. Rotation of feet and hands.
3. Rotation of the lower leg relative to the thigh and forearm relative to the shoulder.
4. Rotation of the legs relative to the body and rotation of the shoulder joints.
5. Rotate your head in different directions.
6. Tilts the torso to the sides, forward and backward.

Next is warming up the muscles. Cardio equipment will help here. First, a treadmill and elliptical are used, then a stepper, an exercise bike and a rowing machine.

Exercises on a treadmill

The treadmill and ellipse are conventionally classified as light cardio exercise machines, as they do not require much effort. You need to start with fast walking, gradually moving to running.

Now it’s time to use an exercise bike or stepper. They absorb fat mainly from the thighs and buttocks. The rowing machine burns fat deposits on the stomach and back.

Cardio warm-up lasts 7-10 minutes. When using cardio equipment, you should pay special attention to your heart rate; it should not exceed the maximum permissible value.

Additional Information! You can calculate the permissible heart rate for each individual person using the formula: 220 - age = maximum age-related heart rate (MAP).

If the heart rate begins to exceed normal, you should reduce the load, but do not stop.

Strength training should begin with small weights, with a small number of approaches and repetitions. Total time: 30-45 minutes, approximately 3 sets of 15 repetitions. Mostly classes are conducted on machines that put stress on individual problem areas, but other parts of the body should also work, because fat is burned throughout the body.

Important! Safety precautions must be followed when using weight training equipment. Gym instructors can help with this, as well as video tutorials available on the Internet.

When conducting the strength stage of training, it is rational to use a circular approach, which means going through all the exercise machines several times in succession. This will allow all muscle groups to remain toned throughout the entire workout.

Training

Cardio at the end of a workout is especially effective, as it burns everything that was “dispersed” by the strength load. Performed in the reverse warm-up order, but with greater intensity. Duration - 10-15 minutes.

It is necessary to complete the workout with a cool-down, which brings the muscles to their usual calm state, relieves tension, and calms the pulse. The most preferred cool down is stretching. It is when the muscles are stretched that excess tone is removed and the blood is evenly distributed in the circulatory system. Stretching helps avoid acidification of muscles with lactic acid. The mild, pleasant sensations of pain when stretching warmed muscles also allow you to get rid of fat deposits due to hormones released into the blood.

Stretching helps avoid acidification of muscles with lactic acid.

It is important to repeat the training regularly, and not occasionally. The minimum requirement is 2-3 workouts per week. When the body gets used to the load and duration of the session, it is necessary to gradually increase both. The sensations during the training process will help determine the need to increase the load. When the feeling of “cooling muscles” comes and there is no fatigue from the load, then it’s time to increase the number of repetitions or the weight lifted on strength training machines. It is also necessary to extend the time of classes, gradually up to 2-2.5 hours.

Note! Increasing the load relates to the strength part, which is the core of fat-burning fitness.

Training frequency

When considering how to lose weight in the gym, you cannot lose sight of the rest time not only between approaches, but also between workouts. This is a very important factor that determines further progress.

Since the main goal is weight loss, there is no point in focusing on pumping muscles. This way, the muscle fibers will be less injured, which means you can train more often. But there is another important factor - the central nervous system (CNS).

In order for the muscles to do some work, the brain sends a signal. Due to this, any movement occurs. However, in order for the muscles to lift unusual weights, the brain needs to send an enhanced signal. And if this happens very often, then the nervous system is exhausted and the impulses weaken. This means not exercising too often.

Again, rest time may vary depending on the training process itself. If the classes are intense, then you should rest more. If the training is not difficult, then classes can be held more often. Here everything is selected individually.

Circuit training can be considered intensive training. So you need enough time to regenerate muscles and restore the resources of the nervous system. It is best to determine this time based on your feelings. But for starters, you can try training 3 times a week. If you feel cheerful and energetic, you can slightly increase the frequency. If you feel a loss of strength, loss of appetite, headache, then it is necessary to reduce the load so as not to harm your health.

Working on problem areas

You can get your buttocks, thighs and stomach in shape using a special complex. Exercises are selected taking into account the structure and type of figure. Classes are combined into supersets or trisets. The last phases of the approaches are carried out with tension. Effective training, according to experts, includes basic exercises and target ones, that is, for one zone.

Leg workout

You need to conduct classes aimed at losing weight in your legs 3 times a week. The complex must be changed every 5-6 months to speed up progress. With a systematic approach, the first result will be visible within a month. During movements, blood flow increases, fat breakdown occurs faster.

The leg program consists of the following exercises, each one should be performed 8-15 times:

• squats with weights;
• a chain of steps, lunges back and forth with weights;
• wide-footed squats with a kettlebell;
• bridge with the buttocks, that is, lifting the pelvis from a lying position with bent knees;
• pumping up the abs and oblique abdominal muscles.

Afterwards, be sure to do some stretching and cardio exercise, and walk for 20-30 minutes at a calm pace.

Upper body exercises

The upper body program includes exercises for the back, arms, biceps and triceps, and chest muscles. It needs to be done a couple of times a week. Each exercise must be repeated 8-15 times.

It consists of the following complexes:

• bench press in a sitting position;
• inclined weight rows;
• lifting dumbbells to the shoulders in a sitting position;
• French bench press;
• pulling up weights on the biceps in a standing position;
• reverse push-ups for triceps;
• raising dumbbells with arms to the sides;
• working with a block for the lower biceps.

Belly program

Isolated exercises are suitable for losing weight in the abdominal area. You need to train 2-3 times a week. You can tell that the session was effective by the feeling of “burning.” You need to work on different abdominal muscle groups in turn. Otherwise, the body will become too tired, the intensity will decrease, and recovery will take too long.

Schemes for working the abdominal muscles include:

• for the upper part of the abs: twisting on a block, lifting the body at an angle and on a fitball;
• for the lower part of the abs: lifting the legs while resting on the elbows, lifting the body on a fitness ball;
• combined: regular twisting, lifting the body from a lying position with bent legs.

Adviсe

Trainers advise:

1. You don't need to restrict yourself too much in your diet. A calorie deficit is, of course, good, but not in large quantities. Basically, those who are wondering how a woman can lose weight quickly in the gym quickly lose weight, but then it comes back sharply when the woman has achieved the desired result. To avoid this, it is necessary to gradually reduce the caloric content of the diet so that the body gradually uses up its reserves.
2. You must follow a strict technique for doing the exercises. Since the classes are aimed at working with weights, there is a high probability of injury. Therefore, it is necessary to learn the correct technique and then apply it in your training.
3. After circuit training, it is better not to eat anything for 1-1.5 hours. Since circuit training is considered intense, calories will be burned after exercise. So you need to give your body time to release energy.

Is it possible to lose weight with exercise equipment?

The decision to fight excess weight through sports training is very correct. This is one of the most effective methods of losing weight along with diets. Only it has its own important advantage: in the process of working on exercise machines, not only fat is lost, but muscles are also strengthened and tightened.

But in order to achieve a truly significant result, you need to structure your classes correctly. For many, going to the gym means working hard, which usually occurs during strength training. If you pay all your attention only to this type of training, you will not be able to get rid of excess weight. On the contrary, he will even gain strength. By diligently performing exercises on muscle pumping machines, subcutaneous fat and muscles will increase.

There is also a type of exercise called aerobic. On the contrary, it activates fat burning processes. But at the same time, muscle mass also decreases. In this case, active weight loss occurs, but a beautiful and toned figure is not formed.

It is necessary to find a balance in which excess weight will rapidly disappear, and the figure will acquire a pleasant shape. Therefore, you need to try to work in the gym on various machines that will allow you to combine strength and aerobic exercise. Only then will it be possible to achieve the best result.

We recommend reading about CrossFit for weight loss. From the article you will learn about the advantages and disadvantages of CrossFit, a training program for weight loss, nutrition before and after CrossFit. And here is more information about burpees for weight loss.