Workout for weight loss in the gym: a set of exercises. Workout program for weight loss

• August 1, 2019
• Workouts in the gym
• Ekaterina Komisarova

Currently, the problem of excess weight worries many people in our country. To lose weight, it is not enough just to review your diet and change your daily lifestyle. Careful training is required. According to experts, it will not be possible to carry them out effectively at home. Undoubtedly, there are basic exercises that will allow you to achieve a certain result, but making your body sculpted and attractive will be very difficult. Therefore, it is better to sign up for a gym equipped with modern exercise equipment and sports equipment. In addition, you will have to create a well-thought-out training program aimed at working with all muscle groups. And with this, as practice shows, many people have problems. Therefore, today we will try to figure out which exercises in the gym for weight loss are considered the best and will allow you to quickly achieve the desired result.

general information

All sports techniques have different effects on the body. Therefore, it is very important to take a comprehensive approach to training in the gym. To lose weight, you must perform special exercises aimed at burning fat deposits in the most problematic areas.

They come in the following types:

1. Aerobic. They are characterized by high physical activity and a high pace, due to which the soft tissues are saturated with a large amount of oxygen.
2. Anaerobic. They are performed using weights and are aimed at accelerating muscle gain. To increase the effectiveness of training, it is recommended to combine it with other types of exercises.
3. Dynamic. Characterized by a high tempo and a large number of movements. These include gymnastics, aerobics and dancing.
4. Static. They are ideal for beginners, since they are performed in a gentle manner and do not create a large load on the body.
5. Cardio. Helps strengthen the cardiovascular system. If you combine them with special diets, you can achieve excellent results in the fight against excess weight.

Professional trainers say that all weight loss exercises in the gym should be performed in combination. Only in this case can you bring your body into complete order in a relatively short period of time.

Rules

First, measure your indicators: weight, chest, waist and hips. Set realistic goals. Set a deadline for your weight loss - this is a great motivator. And only after that proceed to implementation.

First, you need to follow the training rules.

1. Undergo a medical examination to make sure there are no serious diseases that could be contraindications for losing weight in the gym.
2. View information about all sports centers in the city to choose the best one for training, and not the one nearby.
3. Another criterion for choosing a gym is a good personal trainer. It is better to look for him through reviews or acquaintances.
4. Draw up a training program and strictly follow it.
5. Start each workout with a warm-up to prepare the muscles, and end with a cool-down to relax and restore them.
6. Combine different types of exercise: aerobic and anaerobic.
7. The first month, perform exercises exclusively for beginners. Then it is possible to increase repetitions, duration of training and select a more complex program for rapid weight loss.
8. Learn the technique of performing each exercise.
9. Do not drink water during training.

Secondly, you won’t be able to achieve results if you don’t follow the rules of losing weight outside the gym.

1. Choose the right diet, which will contain the maximum amount of protein (for the formation of sculpted muscles) and a minimum of fat.
2. Adhere to the principles of proper nutrition.
3. Get enough sleep.
4. Eliminate stressful situations and nervous breakdowns.
5. Provide physical activity: run in the morning, walk to work, swim in the pool, etc.
6. Drink at least 1.5 liters per day.
7. Breathe fresh air as much as possible.

It is better to coordinate each step with a personal trainer. It is worth the money spent on it. If there is no such financial opportunity, consult with friends who have been training for a long time, or look for answers on forums.

Is it possible to lose weight in the gym?

Let's look at this issue in more detail. If you take the task seriously and adhere to the correct technique, then yes. For representatives of the fairer sex, gym workouts based on aerobic exercises are perfect for losing weight. Men are advised to concentrate on anaerobic ones. However, to make classes as effective as possible, you need to develop an individual program. Many people think that they need to exercise every day, but this is far from true. Muscles need proper rest, so during breaks it would be nice to take a steam bath or sauna and get a massage.

Benefits of working out at the gym

When it comes to working out in the gym, many girls react negatively, believing that equipment and exercise equipment will make them masculine. But this is impossible. The female body does not produce enough testosterone, the strength hormone, so gaining a mountain of muscle mass with such a hormonal background is simply not realistic. This is what happens during strength training: muscles become toned, a beautiful and athletic silhouette is formed, skin texture is evened out and subcutaneous fat is burned. It turns out that strength training in the gym will make your body even more feminine. After all, only with the help of power loads, if desired, can you make rounded and appetizing shapes.

How to quickly lose excess weight?

Many women prefer to go on exhausting diets or take various medications. As a result, almost no one achieves the desired result, and even, on the contrary, they harm their health. With a properly designed training program for weight loss, the first changes will be noticeable within a few weeks.

Classes should include:

1. Strength exercises. They are performed with sports equipment. These include push-ups and pull-ups with weights, abdominal swings on a bench, lunges, etc.
2. Cardio. This type of load requires various simulators. Exercise bikes and treadmills are considered the best.

If you are creating a training program for weight loss in the gym, you can first consult with a trainer. He will assess your level of physical fitness and, based on your individual characteristics, will suggest which exercises are best suited for your particular case.

How to continue training?

After one or two months of training, only the first results are visible - the muscles become elastic, excess weight disappears, the body gradually acquires distinct and beautiful female shapes. But you shouldn’t stop there, even if you are completely satisfied with the result. The effect will not persist if you stop exercising, and continuing training will either maintain the result or improve it if necessary.

Next, you need to change your training program. First you need to change the exercises, this will give new muscles a boost, and progress will be obvious. If the load is not increased over time, even if the training previously bore fruit, then after a while it stops working, since the body is accustomed to it. The same applies to increasing working weight. Muscles become stronger over time and they need corresponding load. This does not mean that such training will lead to an increase in huge muscle mass. No, the female body is not predisposed to this. On the contrary, they will constantly improve their feminine form through adequate strength training.

After mastering fullbadi training, you can switch to three-day split training, during which you will work not the whole body at the same time, but two or three muscle groups. For example:

• Day 1 : 4-5 exercises for legs, 2-3 for deltoids and 2 for abs.
• Day 2 : 2-3 exercises for the back, 2-3 exercises for the chest and 2 for the abs.
• Day 3 : 2-3 triceps exercises, 2-3 biceps exercises and 2 abdominal exercises.

You need to perform the exercises 15 repetitions in three approaches.

Read more about split training →

What scheme should you follow?

So what do you need to know about this? The training system in the gym for weight loss should consist of several blocks. The first must include warming up. You can do cardio exercises for 10-15 minutes. Next, you should begin strength exercises, which, in fact, are the basis of the entire program. In this case, one of the key aspects is to gradually increase the intensity of training, as well as thoroughly working out all muscle groups.

Dumbbell Squats

Works the buttocks

, and
the back
, and
the front
, and
the inner surface of the thigh
.

Initial position:

the back is straight, the shoulder blades are adducted and lowered. Weight in front of you, legs wide, toes to the sides.

We do squats. The knees also look out to the sides towards the toes. The abs should be tense throughout the entire exercise. We squat until parallel with the floor. We stand up and put more pressure on our heels.

Try to avoid the main mistakes: your back is hunched, your abs are relaxed, if you squat too low, your pelvis may twist.

Repetitions are calculated individually. On average - 15-20 repetitions in 3-4 approaches.

Training program for men

Let's look at what it is and what makes it special. When playing sports, you need to wear loose clothing that does not restrict movement and comfortable shoes. Items made from natural fabrics that do not electrify are best suited.

The optimal training program for weight loss is as follows:

1. Monday. Do three sets of 12 exercises each on a block for the back, then 5 x 20 exercises on the abdominal corner and 4 x 10 exercises on the bench press with a light weight. You can complete your workout with a twenty-minute treadmill run.
2. Wednesday. Standing barbell press with a light weight - 3 sets of 10 times, isolating exercises on a Scott bench - 3 of 15, triceps pull-downs - 4 of 12. At the end, you can do a little exercise at the ski complex.
3. Friday. Squats with a barbell 3 sets of 15 times, lunges with additional weight - 3 of 10, jumping rope for about 15-20 minutes.

This training scheme will allow you to achieve excellent results in a very short period of time. As your physical endurance increases, you can gradually increase the load. But the main thing is not to overdo it, so as not to injure your body.

What to pay attention to

Your goal is to lose weight. Therefore, do not chase the weights, if it has become very easy to work in any exercise - add one approach or increase the number of repetitions (for example, there were 20 repetitions, now 25 - this is acceptable). If you start increasing weight, it may become difficult for your body, and you will lose a lot of strength, and in the end you will not be able to complete the entire program.

There is no need to use weights when working on the abs and back. It's too much. To lose weight, a large number of repetitions is enough. Also, remember that there is no point in doing 100 repetitions. The result won't be the same, you'll just start losing muscle, not fat.

Keep an eye on the technology

Due to the fact that the weights you will work with to lose weight are small, you will have a lot of time to learn the correct technique. Try to watch yourself in the mirror, study the technique of each exercise, ask the trainer to watch you.

If you decide to train on your own, still take 3 personal training sessions from a trainer. Ask him to show you how each exercise in the program is done. If the coach suggests changes, carefully evaluate everything from the point of view of your goals.

Take your time

If you haven't exercised before, in the first 2 weeks of losing weight, you may only need to do 50% of the specified number of repetitions in the exercises. Gradually you will get closer to the required number of repetitions. This is normal and correct. Do not overload the body.

A gradual increase in load is optimal for both beginners and experienced athletes. It’s just that the latter will have a slightly higher pace.

Cardio

On the first day, you are unlikely to run for 30 minutes on the treadmill. Start by walking for 5-10 minutes. Periodically speed up and slow down again.

Trainers with an advanced interface are very convenient in this regard - they contain different programs, including those with variable loads. You don't need to speed up or change the pace yourself. The simulator will do everything itself.

Training program for girls

A set of exercises in the gym for weight loss for the fair sex looks a little different than for men. This is due not only to less endurance and strength, but also to the anatomical features of the body structure. Now let's talk about everything in more detail. Girls have completely different problem areas where fat accumulates the most. As mentioned earlier, aerobic exercise is the basis for their training. Each workout must begin with a twenty-minute warm-up.

Next, you can begin executing the main program, which looks like this:

1. Monday. Leg extensions with a lunge - 3 sets of 15 times, arm curls with dumbbells - 3 of 20, lower limbs lying down - 3 of 12.
2. Wednesday. Lateral crunches - 3 sets of 20 times, bench press - 2 of 8, leg raises on the machine - 3 of 15, deadlift - 3 of 10.
3. Friday. Push-ups - 3 sets of 10 times, lunges with weights - 2 of 10, squats with dumbbells - 3 of 10, lying leg extensions - 2 of 12.

These are the best exercises in the gym for losing weight in the abdomen, forearms, calves and other problem areas. The load is selected in such a way that beginners do not exhaust themselves too much during the training. But to achieve good results, you need to gradually increase the intensity of your training.

How to create a weight loss program correctly

Let's take circuit training as an example for weight loss. First of all, it is necessary to create a set of exercises, starting with large muscles, starting with the legs, ending with smaller ones - the muscles of the arms and abs. One exercise per muscle group is enough. If you are working on the hamstrings, be sure to include the antagonist muscle, the opposite muscle - the quadriceps. And also, when working on your back, include your chest in your work. Train your lower back and abs in one workout. By constructing the lesson in this way, the muscles will develop evenly, maintaining balance in the muscle corset. Because with a strong lower back, but weak abs, the correct position of the spine is disrupted. The lower back bends, and the stomach seems to fall forward, since the abdominal muscles are not toned. Features of cardio for girls

For the female body, as well as for the male body, it is important to reduce adipose tissue, not muscle, because the loss of muscle protein due to improper cardio will not make the body beautiful. The fat will remain in place. To burn only fatty tissue, you need to maintain a heart rate zone of 120 – 160 beats per minute. The duration of cardio training does not exceed one hour. Universal program for weight loss in the gym

Everyone’s body is completely different and this must be taken into account when choosing a complex. If there are no injuries or any disorders of the musculoskeletal system, you can safely start training. Initially, the muscles should become toned and the correct technique should be worked out. Exercise equipment

Warm-up

Warming up is an essential part of strength training. It eliminates the possibility of injuring muscles and ligaments. Warm muscles are the basis for an effective workout. It can last from 10 to 15 minutes, this time will be quite enough. To warm up, you can do a brisk walk on an incline on a treadmill, a light jog, or choose any cardio machine.

Basic exercises on leg trainers

Seated leg extension in the simulator

1. Sitting in the block simulator, we install the back of the simulator and place our legs under the bolster;
2. Select the required weight to perform 25 repetitions;
3. Exhale: we straighten our knees at the expense of the quadriceps, without straightening them completely, without overloading the knee joint;
4. Inhale: slowly lower your legs to the starting position. We perform 3 approaches.

Lying leg curls

1. Lying on your stomach, place your feet under the cushion;
2. We hold on to the handle, keep our lower back pressed;
3. Exhale: bend your knees, bring the roller to your buttocks using the hamstrings, without engaging your lower back;
4. Inhale: smoothly lower your feet, without jerking. We perform 20 – 25 times in 3 approaches.

Leg press

1. We place our feet on the platform of the press machine, with our toes slightly turned to the sides;
2. Inhale: remove the clamps, pressing your lower back tightly, smoothly lower the platform, bending your knees, without lifting your tailbone. We bring the angle at the knees to 90 degrees;
3. Exhale: squeeze the platform using the force of your hips and buttocks, without straightening your knees completely. Repeat up to 25 times. Perform 3 approaches.

Hip abduction in block back

1. We install the roller above the heel, hold on to the handle, holding the body in a stationary position. The supporting leg is slightly bent at the knee;
2. Exhale: move the hip back, lifting it up using the thigh biceps and gluteal muscles. The body remains without deflection in the lower back;
3. Inhale: slowly lower the foot to the level of the supporting foot. We perform 3 approaches of 20–25 times.

Seated hip abduction

1. Sitting in the hip extension machine, place your feet and knees with your lower back pressed against the back of the machine;
2. Exhale: move the hips to the sides using the abductor muscles. We perform without jerking;
3. Inhale: bring your legs back to the starting position. We perform 25 times in 3 approaches.

Seated hip adduction

1. We install the simulator in the abducted position of the legs and secure the stretch. In this case, the muscles should not be very stretched, there should be no pain;
2. Exhale: bring the knees towards each other due to the adductor muscles of the thigh;
3. Inhale: smoothly release the tension and return to the starting position. Repeat 25 times for 3 sets.

Exercises for the torso

Pull-down of the upper block behind the head

1. We place our hands on the crossbar of the upper block with a wide grip;
2. Exhale: perform head pulls, bring your shoulder blades together, feeling the tension in your back muscles;
3. Inhale: smoothly, without jerking, raise your arms to the starting position. Perform 20–25 times, 3 approaches.

Butterfly (bringing arms together in a block simulator)

1. Sitting on the simulator, place the handles on the sides at shoulder level. Elbows slightly bent, looking back. The chest is open;
2. Exhale: we bring the handles together due to the efforts of the pectoral muscles, keeping the sternum rounded;
3. Inhale: smoothly move your arms to the sides to the starting position. Perform 3 sets of 20 – 25 times.

Seated dumbbell press

1. Sitting on a bench, hold dumbbells above your shoulders, elbows pointing down;
2. Exhale: press the dumbbells upward from the chin;
3. Inhale: slowly return down.

Triceps extension

1. Standing, legs firmly hip-width apart. We hold the handle of the upper block of the crossover with a narrow grip. Elbows pressed to the body, forearm parallel to the floor;
2. Exhale: extend the elbows using the triceps, the handle lowers to the hips;
3. Inhale: slowly return to the starting position.

Dumbbell biceps curl

1. Standing, feet hip-width apart, dumbbells in hands, elbows pressed to the body;
2. Exhale: bend your elbows using your biceps, raise the dumbbells to your shoulders without lifting your elbows from your body. The brushes unfold at the top;
3. Inhale: lower the dumbbells to your hips.

Exercises to burn fat in the abdomen and sides

Lifting the body

1. Lying on the floor, knees bent, arms along the body;
2. Exhale: twist using the abdominal muscles, raise your round back to your knees;
3. Inhale: gradually lay your round back on the floor. Perform 30 times.

Leg raise

1. Lying on the floor, hands under the buttocks, legs straight;
2. Exhale: raise your legs up without lifting your lower back;
3. Inhale: lower your legs to the floor, holding your lower back with your abdominal muscles. Repeat 30 times.

Side crunches

1. Lying on your back, hands behind your head, knees bent, shoulder blades off the floor;
2. Exhale: twisting diagonally due to the oblique abdominal muscles, stretch the elbow to the opposite knee;
3. Inhale: we return to the center, legs overhang, shoulder blades torn off the floor;
4. Exhale: twist in the other direction, the elbow of the other hand reaches towards the opposite knee;
5. Inhale: return to center. Repeat 30 - 40 times.

Exercises on simulators

The main task in the first stages is to slightly strengthen your body and increase your physical capabilities. Therefore, you should stick to the basic regimen for several weeks. Next, you can start doing exercises to lose weight on machines. Among the best are the following:

• pull-down of the lower block with a narrow and wide grip;
• reverse butterfly;
• T-bar pull;
• pull of a vertical block behind the head;
• pullover from a standing position on a block simulator;
• classic seated press;
• Bench chest press.

All these exercises can be performed by both women and men. They have shown their effectiveness in the fight against excess weight. With their help, you can not only get rid of fat deposits, but also make your body sculpted and beautiful.

A set of exercises for weight loss

1. Squats
2. Bench press with medium grip
3. Military bench press
4. Wide grip lat pulldown to chest
5. Barbell row to the chin
6. Extension of arms on a block
7. Leg extension
8. Barbell curl
9. Standing leg curl

Note: All exercises are performed in 2 sets of 10-12 repetitions (taken from the book “The Abs Diet” by David ZincZenko). I recommend these comprehensive workouts because they help my brother stay lean and ripped all year round. The second exercise is provided so that you can make changes to the program after a couple of weeks if you want.

It is worth sticking to the program for at least 4 weeks.

Note : Rest and train according to the following schedule.

• Day 1 (training)
• Day 2 (rest)
• Day 3 (training)
• Day 4 (rest)
• Day 5 (training)
• Day 6 (rest)
• Day 7 (rest)
• Repeat the same thing!

Cardio training

Note : Just vary the way you do your cardio, such as 2 days on the stationary bike, then 2 days on the elliptical or treadmill. Next week, jump rope and swim. It's simple.

How much strength training should be included in a fat loss program?

In the same volume as you did before you started burning fat. However, if you have not burned fat before, you should train exactly as the program prescribes, whether you are a beginner or an experienced athlete.

Strength training is the key to burning calories and maintaining the anabolic process.

How much cardio should be included in a fat loss program?

As stated above, there should be no more than 4 workouts per week.

Note : Do cardio within 20 minutes after strength training because glycogen is used up during strength training and the body will primarily burn fat as an energy source.

Cardio helps you reach your goals

Do cardio for 15 minutes at an intensity that gets you sweating and breathing faster. The heart rate should be at least 65% higher than normal. Of course, you will adapt over time, so it only makes sense if you build up the intensity.

Here is a technique that will help you burn maximum fat:

• in the first week, write down the distance you covered in 15 minutes;
• next week try to walk a greater distance in the same amount of time.

You will, in turn, become stronger and burn more fat in the same amount of time due to the fact that you trained more actively.

What exercise machines are best for losing weight?

This aspect deserves special attention. It is necessary to understand that there is no universal sports equipment. Each exercise machine is designed to work with a specific muscle group. Therefore, if you want to achieve an ideal figure, you should not train on the same equipment. The training must be comprehensive.

The following are intended for working with legs and hips:

• hack machine;
• treadmill;
• Smith simulator;
• exercise bike;
• leg reduction simulator;
• ski resort;
• elliptical trainer.

You don't have to practice all of them. You can select several options that best suit your goals. The following will help you get rid of fat on your arms and also pump up your back muscles a little:

• gravitron;
• T-trainer;
• climber;
• cardiotwister;
• power frame;
• expander;
• traction blocks;
• Scott's bench.

For girls, the most common problem is a sagging belly. You can get rid of it by exercising on such simulators as:

• Hula Hup;
• fitball;
• stepper;
• vibration simulator;
• rider.

In addition to exercising on sports equipment, there are a number of exercises for losing weight in the gym, which are performed with dumbbells, kettlebells and weights. With their help, you can also achieve amazing results in the fight against obesity.

Popular mistakes

When doing exercises to lose weight, girls, especially inexperienced ones, make various mistakes. This leads to the fact that they fail to achieve their goals and solve problems with weight and excess body fat.

The problem may be related to:

• an incorrectly designed training program that does not take into account the individual capabilities of a particular girl and her state of health;
• the absence of cardio exercises in the exercise complex, without which it is much more difficult to achieve weight loss;
• using the wrong weights when performing the exercise. For example, a barbell that is too heavy leads to fewer repetitions and, accordingly, to the growth of muscle mass, rather than weight loss and fat burning;
• insufficient recovery of the body after training. Even professional athletes need rest after heavy exercise;
• lack of proper nutrition. Without maintaining the balance of BJU, you will not be able to achieve your goals.

The main requirement for a successful weight loss process in the gym is willpower, perseverance, proper nutrition and a well-designed training program.

There are many effective exercises for burning fat and losing weight, both in and out of the gym. With a responsible approach, a girl can achieve significant results.

A few words about nutrition

Many beginners who want to get rid of the hated extra pounds as quickly as possible subject themselves to fasting. This is a completely wrong approach, especially if you decide to play sports. To effectively burn fat and build muscle mass, the body needs a lot of calories. But this does not mean that you can eat everything.

According to experts, the diet of athletes should consist of the following products:

• red meats;
• eggs;
• fresh fruits and vegetables;
• fish;
• natural cottage cheese;
• whole grain cereals;
• milk;
• hard cheeses.

As for prohibited foods, you should avoid fast food, fatty and fried foods, sausages, processed foods and alcoholic beverages. This food is harmful and poorly absorbed in the body, which is why people gain excess weight from it.

Cardio training

Exercises in the gym for weight loss for girls include cardio exercises. Ideally, your workout should begin and end with aerobic training. In addition, you need to set aside days exclusively for cardio training.

This is the key to burning fat and losing weight. But you should definitely take into account the girl’s health condition and the individual capabilities of the body.

The duration of cardio training, depending on physical capabilities, is about 30-40 minutes. Typical cardio exercises include: walking on a treadmill, running on a treadmill, exercising on a stationary bike, exercising on an elliptical machine.

These are the exercises that can be done in the gym. In addition, professional trainers advise getting out into nature at least once a week and running cross-country in the fresh air. All this will allow you to achieve maximum fat burning rates. Cardio is the best support mechanism for other types of training.