Fat burning workout in the gym for men - how to create a program?

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What you need

• barbell
• dumbbells
• jump rope
• horizontal bar
• cardio equipment

A healthy lifestyle has become a real trend in recent years. Its integral part is the most “fat-free” body with beautifully defined, pumped up muscles. This can only be achieved through a combination of proper training and proper nutrition.

There is a lot of information on special diets for drying and losing weight on our website. But today we will consider one of the options for “fat burning” training in detail. We are talking about interval training to burn fat. What kind of technique is this and how to practice it, read below.

How the training works

Why is the word “fat burning” put in quotation marks? For the simple reason that interval training for weight loss, like any other training, can be called fat-burning only conditionally.

Strength training, even “for relief,” does not burn fat on its own. The essence of interval training is also somewhat different - the main thing here will be to accelerate metabolic processes, which will increase calorie consumption throughout the day. Direct fat burning is possible under some conditions during low-intensity long-term cardio, but the process of losing weight will still depend on diet, because if you eat sweets all day after training, you will only gain weight.

So remember, training alone is not enough to lose weight, even if it is super effective. You also need to watch your diet.

Creating a Calorie Deficit

Let's look at some basic principles of getting rid of excess subcutaneous fat.

In order to lose weight, in addition to intense training, you need to create a calorie deficit. Simply put, you need to consume fewer calories than you burn during the day. Without this condition, all further conversation is meaningless. The deficit should be no more than 20% of the norm. If you consume less, the effect will be the opposite.

It would seem, what does training have to do with it? You can simply eat less, maintain a deficit and lose weight. But let’s go through all the principles step by step.

So, the first thing to lose weight is to create a calorie deficit. But it is worth remembering that our body receives the missing energy from two sources: from our fat reserves and from our muscles. If we do not actively use muscles, that is, train, then muscle mass will be primarily used to cover energy needs.

Also, as already mentioned, interval training accelerates the metabolism, which leads to increased calorie consumption by the body. Your norm may increase, for example, from 1600 to 1800-1900 kcal per day, which will allow you to eat more and not starve yourself. And the training itself requires certain energy expenditure.

That is why - a positive effect on metabolism and calorie consumption, as well as preservation of muscles during weight loss - in addition to a proper diet, we also need training.

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Androgen training

Fat burning is regulated by stress hormones, in particular adrenaline and norepinephrine. But the influence of other hormones is also important. For example, cortisol can destroy muscle and, conversely, promotes the accumulation of fat.

And growth hormone and testosterone during weight loss act in such a way that muscle mass is not subject to catabolism. This means that we must ensure that they predominate in our hormonal background. Exogenous administration of drugs is not the best idea for an amateur; it is better to leave this to professional athletes. And that is why amateurs need training. It is in response to training that the human body releases androgens and somatotropin that we need so much. Research shows that interval training shows a noticeable increase in testosterone levels.

Fat on the belly and sides

Although the signs of fat layer observed on the back, sides and lower abdomen are considered subcutaneous, nutritionists recommend classifying it into the third group of fat - problematic.

Sex hormones are responsible for its accumulation and current methods of burning fat do not work with great difficulty. It is because of this factor that the process of gaining fat mass in men and women occurs differently and it’s all about testosterone!

The higher its concentration in the body, the slower the rate of fat accumulation. And on the other hand, the higher the concentration of the hormone estrogen, the faster fat accumulates. It is because of this factor that men in general have a lower proportion of body fat.

To burn problematic fat, it is necessary to lower insulin levels by reducing sugar intake and stick to a long-term low-carbohydrate diet for a long time, as well as well-designed cardio training.

Subscribe to groups on social networks (VKontakte, Odnoklassniki, Facebook, Twitter, Yandex Zen), it’s very easy to find us, just write Bomb body in the search for the desired group!

The essence of training for weight loss

There are many training protocols for “fat burning”. Interval training is optimal for this purpose. What is its essence? At least two exercises are selected: one of them is performed in an explosive manner, with maximum speed and intensity for a short period of time (10-120 seconds). Beginners should start with a minimum of 10-15 seconds of high intensity.

The second is performed without rest after the first exercise, but in an aerobic style - at a low pace with medium or low intensity. The second exercise is used as a kind of rest period and should last longer than the first period. For a beginner – 3-5 times. Experienced athletes can work their way up to equal periods of high and low intensity.

Actually, training consists of alternating “explosive” periods and “rest” periods. There can be 5-15 similar cycles in total without rest between them. The total training time is 10-30 minutes.

An example of a high-intensity part would be: running at or near maximum speed, jumping rope at a high pace, riding a stationary bike quickly, or, in the case of strength training, performing exercises at maximum intensity. Low-intensity part: jogging, walking, slow riding on an exercise bike, and in the case of strength training, just rest, during which you can walk around the gym, restoring your pulse.

By the way, about the pulse. Interval training is best done with a heart rate monitor. The pulse of the high-intensity part should be within 80-95% of the maximum. But at the same time, you cannot carry out this entire part with a heart rate of 95% - it is better to reduce the load. 95% is the upper limit, which can only sometimes be reached. For beginners, 80-85% is enough. The low-intensity part takes place in the range of 40-60% of the maximum.

Cardio loads

They are an integral part of fat-burning workouts. Aerobic exercise is necessary to increase calorie consumption and activate lipolysis (fat burning). The disadvantage of cardio is that as the duration and intensity of aerobic exercise increases, muscles begin to burn. The optimal duration of jogging is considered to be half an hour. Cardio intensity should be low. To enhance the fat-burning effect, aerobic exercise should be included in training for the production of lactic acid.

Types of fat burning workouts

Most often, fat-burning interval training refers to interval cardio. Running, jumping rope, jumping jacks, swimming, exercise bike, bicycle, elliptical, rowing machine, etc. are all great for successful weight loss. Just don’t forget that interval training includes 2 types of load – heavy and light. It’s also worth adding a few classic strength training sessions so that your muscles don’t fall apart during a calorie deficit. This is especially important for those who already have decent muscle mass. For beginners, it is permissible to simply use interval cardio to lose weight, and then gain weight using classical training.

Strength interval training is used less frequently, most often by girls and beginners - they are most suitable for them. Or when periodizing loads in experienced athletes.

Next, we will look at the main types of interval training for weight loss.

Interval running training

The simplest version of “intervals” can be performed at the stadium - this is the so-called interval running training for burning fat. You warm up, do a light stretch of the ligamentous-tendon apparatus. After this, you run a certain distance, alternating 10-30 second accelerations with intervals of measured running. With this option, it is important to remember that the time of quiet running should not be excessively long - no more than 2-3 minutes. It all depends on your level of preparation.

If you have nothing to measure time with, there is a simple way out - do intervals along the distance. For example, you have a classic 400-meter stadium. You need to run the straight section (about 100 m) at maximum, and then walk both turns and the second straight section, restoring your breathing. Over time, you can increase the lengths of fast running.

If there is no stadium near your home or you don’t like to run in open areas, then this is not a problem. The same running workout can be done in the gym on a treadmill. It is quite simple to adjust its speed and angle of elevation at intervals.

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Interval workout training

Workout practitioners can be advised to alternate “explosive” pull-ups and/or push-ups with measured squats.

It may look like this: in 10-20 seconds, the maximum number of pull-ups is done with a clap; after jumping from the bar, the athlete proceeds to squats without weight, performing them measuredly, slowly for 30-60 seconds. After the last squat, a lying position is taken and the maximum number of push-ups is performed in 10-20 seconds. Next come squats again, and after them – pull-ups. And so on for 5-10 cycles. A static exercise, such as a plank, is also suitable as a “rest” period.

An excellent option for boxers would be to alternate between maximally intense jumping rope and periods of measured jumping for at least 10 minutes.

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Tabata Protocol

An interval training program for weight loss can also be based on the so-called “Tabata protocol”. It is named after the author, the Japanese scientist Izumi Tabata.

Initially, the system was used to train speed skaters. This is a form of extremely intense training. The point is to alternate exercises at a high tempo for 20 seconds (during which you need to perform about 30 repetitions) with a 10-second rest interval. After rest, intensive work begins again, then rest, etc. And so on for 4 minutes. This is followed by a short rest and a new segment of 4 minutes.

You can do the same movement, you can alternate 2 or more exercises, you can do something new each time. For beginners, exercises with your own weight are suitable - burpees, push-ups, squats, jump squats, pull-ups, parallel bars. Experienced athletes can choose exercises with additional weights. The selection conditions are simple: the involvement of a large muscle group and the ability to perform the exercise at high speed.

Workout with Cardio Equipment

If you're used to working out only at the gym, use the equipment available there, such as a bicycle and an elliptical, for interval cardio training.

Interval training on an elliptical trainer is very effective for weight loss. An example of such a workout: 5 minutes of warm-up, reaching 50-60% of the load of the maximum heart rate. Then alternate between 2 minutes of work at 50-60% of the maximum and 1 minute of work at 80-85%. Work for 20-30 minutes, and at the end do a five-minute cool-down at a fairly slow pace.

Nutrition

So what can we do so cleverly with nutrition that we are guaranteed to start burning fat? We definitely don't need to go on a diet. That's not it. The first thing we do is start a food diary. This diary is needed for the first time, so that everything works out for you with nutrition. We mark each meal in it:

• Number. Day of the week. Meal time.
• What did you eat? Composition of food.
• Calorie content per serving.

We increase the number of meals to 6. Only such a meal will protect us from overeating. And, accordingly, from the body storing additional fats.

All meals should be the same in calories. Then we get frequent meals (every 2 hours) in small portions. That's what we need! We drink water all the time, and during training too. Up to 2 x-3 liters per day.

It remains for us to find out how to calculate the calorie content of our diet. This is probably the most difficult thing in this article. We will now look into this issue.

Calorie intake will be calculated using a special formula. It takes into account gender, age and height. First, we calculate how much calories you need to maintain your weight per day at rest.

Then we add the movement coefficient to the resulting calorie number. And we get the number of calories you need to maintain your weight while being active.

We remove 20% from this number. The resulting number is the number of your calories for normal weight loss. Now let's look at all this in practice.

Tips for organizing training

To get the maximum effect from interval training (in terms of fat burning), you must adhere to the following rules for organizing the training process:

• Immediately before and after training, it is useful to take a portion of BCAA amino acids.
• Before moving on to the main part - the intervals itself - you need to warm up thoroughly, perform a joint warm-up of the whole body and 1-2 sets of the exercises from which you plan to build your workout. Naturally, at a measured pace and with light weight.
• After your workout, do a 5-10 minute cool-down. You can supplement it with stretching.
• If you use interval running, replace it with your standard low-intensity cardio. At the same time, also conduct strength training (naturally, on days when you don’t run). The overall effect of this approach in fat burning will be more significant.

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Her goals

The goal of circuit training for a beginner is not to lose weight, as many people write and believe, but to strengthen all the muscles of the body and prepare the body for real work.

A circuit with light weights for beginners is essentially cardio. It relieves physical inactivity, improves blood circulation, improves mood, tones muscles and helps to activate the neuromuscular connection and strengthen the cardiovascular system. Such a session will also help burn calories, but you shouldn’t hope to lose weight without a diet.

Metabolic Rounds-type workouts for CrossFitters or hybrids derived from them for advanced fitness athletes have a scientifically proven effect of delayed increase in oxygen consumption. This design is called the dream of all women - “acceleration of metabolism” after exercise. But they require really good physical preparation and proven exercise technique.

Home Interval Training Programs

We have already written above about how to properly organize running interval training. Now let’s figure out how you can train without leaving your home and without using any additional equipment.

Interval training at home:

It is necessary to carry out 15-20 cycles of squats and walking. You can also alternate exercises. For example, with 3 classes a week, on the first day you do squats, on the second day you do push-ups with wide arms, and on the third day you do burpees.

How to fight fat?

To start solving this problem, you must first understand what types of fat can be in the body.

Based on the picture above, it can be seen that fat can be: 1 – abdominal subcutaneous; 2 – internal; 3 – retroperitoneal

Fatty deposits can accumulate both immediately under the skin (this can be seen by the “flapping” fat mass during movement), and deep fat in the abdominal cavity in close proximity to the internal organs (a striking example when the stomach is bulging, but feels hard to the touch). like a ball, without obvious signs of “spreading” fat). Thinking examples are clearly explained.

Visible fat located directly under the skin is not dangerous for internal organs, which cannot be said about the fat mass inside the abdominal cavity.

Interval training program in the gym

While in the gym, it would be stupid not to use the main weapon in the fight for quality muscles - the barbell and dumbbells. It is free weights that can create maximum stress on the muscles.

Interval training in the gym might look like this:

Attention: this program is not designed for beginners; experience in strength training and proper technique skills are required.

The moment with breathing is extremely important: throughout the entire program you cannot hold your breath and strain. You inhale at the moment of relaxation, exhale with effort.

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25 min.

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What to combine circuit exercises with?

To achieve weight loss results after just 1-2 months of regular circuit training, the athlete needs to combine sports with normalizing her lifestyle.

Namely:

• to refuse from bad habits;
• devote at least 9 hours a day to night sleep;
• exclude flour, sweet, salty, spicy foods from the diet;
• increase the amount of fresh vegetables and fruits in the daily menu;
• eat at least 4-5 times a day, while controlling the portion size (no more than 100 g);
• maintain a drinking regime (drink at least 1.5 liters of water per day);
• include walking in the fresh air in your daily routine (it is recommended to take at least 8,000 steps per day).

For girls, circuit training aimed at burning fat is not only a way to transform their body externally, but also an opportunity to cleanse the body of toxins, improving the functioning of internal systems and organs.

A properly organized training process will give the athlete the opportunity to see the first results of her work after 4 weeks of training. Knowing what fitness trainers recommend combining exercises with in a circular system will allow those losing weight to increase the effectiveness of their training and improve their quality of life.

Basic recommendations

• Carefully select working weights so that the exercises have a positive effect and do not contribute to the occurrence of injuries.
• Never neglect sportswear. It is more convenient to study in it.
• Sneakers are an essential part of training. Exercising without sports shoes can result in serious injuries.
• Drinking regime. The body's endurance directly depends on the amount of fluid consumed. On average, it is recommended to drink about 1.5 liters of water per day.
• Go to training rested. Exercises will not bring benefits if you do not perform them correctly and to the fullest extent.
• Monitor the technique of doing the exercises. There is no effect from training done incorrectly.
• Take care of proper breathing. Exhale while tense, inhale while relaxing.
• Exercise regularly. There is a benefit to training when it is done 3-4 times a week.