Workouts for weight loss and body tone without equipment (for men): plan for 3 days

A figure for a girl is both a source of pride and a headache. It’s nice to see the treasured numbers on the scale, and a beautiful, toned body in the mirror. How to achieve this? An integrated approach works best - proper nutrition, adherence to a regimen, different types of exercise. But before you start losing weight, you need to understand where the extra pounds came from.

Causes of excess weight

The main reasons are high-calorie foods in unlimited quantities and lack of physical activity. However, other conditions can lead to extra pounds:

• hormonal imbalance;
• prolonged stress;
• chronic diseases;
• genetic predisposition.

If exercise and diet continue for more than two weeks and there is no result, undergo a medical examination. Thyroid diseases can cause obesity. And until the cause is eliminated, training will not help.

Adjust your diet. If you feel hungry all day, the diet is not suitable. Nature dictates that during fasting, the female body begins to store fat in preparation for difficult times.

All the secrets of losing weight come down to a simple piece of advice - keep a food diary. You can use a smartphone app - this way you will understand how many calories you consume and how many you spend per day. For a deficit to appear (consumption exceeds consumption), be prepared to give up fast food, sweets, fried and spicy foods. A good meal plan includes vegetables, fruits, lean meats, lean fish, dairy products and still drinking water.

The benefits and harms of dietary supplements

Pharmaceutical companies skillfully manipulate the fact that people want to lose weight without extra effort. Remember: you can’t lose weight with magic pills! Without a balanced diet and physical activity, dietary supplements are useless. Various diuretic teas only remove fluid and wash away beneficial substances. It seems to you that you are losing weight, but in fact your body is dehydrating.

Do not confuse dietary supplements with vitamins and sports nutrition. Losing weight involves not only losing kilograms, but also useful microelements. Therefore, during diets, experts prescribe a course of multivitamins. Be sure to consult with a trainer or nutritionist before taking any medications.

Rules and tips for creating a lesson plan

Training for weight loss in the gym or at home should be effective and meet the goals and objectives of the person. To do this, when drawing up a lesson plan, the following are taken into account:

• current physical form: the lower the level of training, the softer the load should be in the first stages;
• the presence of chronic diseases: problems with the heart, blood vessels, joints - contraindications for many types of physical activity;
• goals: to lose weight or gain weight, you need different training principles, the presence of weights and the number of repetitions.

Creating a workout plan for weight loss can be divided into these 4 stages:

1. Assessment of physical fitness and health status.
2. Setting goals and objectives.
3. Drawing up a lesson schedule.
4. Choice of exercises, weight and number of approaches.

What types of workouts do girls need to lose weight?

If you work out on your own, it’s better to make a home workout plan so you don’t forget what to do and when. A set of exercises for weight loss consists of three types:

• Aerobic exercise – running, swimming, dancing, aerobics. These types of activities saturate cells with oxygen and trigger fat burning processes.
• As soon as the weight begins to move, as soon as you begin to feel a surge of energy, you can add anaerobic (strength) training for different muscle groups. Exercises with dumbbells will strengthen your muscles and help you build a beautiful body.
• At the end of any session, be sure to spend a few minutes stretching. These types of exercises improve blood circulation in tissues and reduce soreness (muscle pain after exercise).

An analogue of stretching can be passive types of exercise (massage, sauna), which also contribute to weight loss.

Circular for weight loss with dumbbells 5 minutes

Circular 1-3 circles
Lunges with dumbbells

• 12-15 per leg
• Body part: Quadriceps Equipment: Dumbbells

Squats with dumbbells

• 1 set of 25-30 repetitions
• Body part: Quadriceps Equipment: Dumbbells

Push ups

• 1 set of 15-20 repetitions
• Body Part: Chest Equipment: No

Back lunges into scissors with weight

• 10-12 per leg
• Body part: Buttocks Equipment: Dumbbells

Plank with alternate arms

• 12-15 per hand
• Body Part: Press Equipment: No

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Two workouts one after the other

Strength training and immediately interval cardio the next day for intensive weight loss - your body simply cannot help but react to such an explosion.
Glucose deficiency and oxygen debt have already been created, and another devastating impact will be imposed on them. Watch out, fat!

Frequency and cardio are the key to weight loss

You should train a little more often than at other times. Daily workouts contribute to a high concentration of cortisol in the blood, and this is what we need during fat burning.

Remember: at least 4 strength training sessions per week, and this is not counting cardio and HIIT, which can be done playfully. For example, start walking more.

Set of exercises

Below is a program for different muscle groups aimed at maximizing calorie burning.

For gluteal muscles and thighs

The workout is suitable for all girls who want to gain appetizing shapes at home. A set of exercises for burning fat:

Squats

They will help you quickly pump up your butt, remove cellulite on your thighs and tighten your skin. They must be performed correctly, otherwise the training will not be beneficial and may even lead to knee problems. Take the starting position - feet shoulder-width apart, back straight. As you inhale, bend your legs, distribute all the weight on your heels, do not push your knees forward too much. Lower yourself to the lowest point, keeping your thighs as tight as possible and parallel to the floor. As you exhale, return to the starting position.

It is necessary to start with a small number of repetitions 10-15 times and 3-5 approaches. With each new workout, you need to slightly increase their number.

Lunges

This exercise works not only the buttocks and leg muscles, but also the core muscles. Due to this load, a large number of calories are burned. Extend your leg forward and take a long step, lowering the knee of the other leg until it reaches the bottom point (almost touching the floor). The front leg should be bent at an angle of 90°. After this, you need to rise, transferring all the weight to the front leg. It's best to start with several sets of 10 repetitions for each leg.

Jump rope

A simple and effective exercise for girls, familiar to everyone since childhood. To get results you need to jump for about 2-3 minutes per approach, it is important to maintain the rhythm and breathe correctly. By expending a large amount of energy, your body will quickly begin to lose weight.

For abdominal muscles

Crunches

There are many variations of this exercise. Regular crunches lying on the floor are best. In the initial position, your back should be in full contact with the floor, your legs bent at an acute angle. The hands can be held behind the head or crossed over the chest. Slowly, without jerking, raise your body until your chest is a few centimeters from your knees, then return to the starting position. You need to do about 20-40 repetitions at a time.

Rock climber

This is an effective cardio exercise for women that will help work your abdominal muscles and strengthen your arm muscles. Take a position as if you are going to do push-ups, your legs should not be brought together. Pull your knee toward your chest while maintaining balance throughout your body. Repeat similarly with the other leg. Start slowly and gradually increase the pace. It is necessary to perform a large number of repetitions (about 15 on one side) in one approach.

Bike

Lie on the floor and press your back tightly. It is better to place your hands behind your head and spread your elbows. Raise your head slightly and begin to bend your knees, as if pedaling a bicycle. Start with 20-30 reps and 2-3 sets.

For arms and back

Push ups

The exercise is perfect for any girl, it will increase arm strength and work out the shoulder girdle. Classic push-ups are performed only with your own weight, but develop the muscles of the core, shoulders, chest and arms.

Place your hands on the floor, your hands should be positioned slightly wider than your shoulders, and your feet should be brought together. Straighten your body completely, there should be a straight line from the back of your head to your heels. Lower yourself by bending your elbows to a 90° angle, then slowly straighten your arms and return to the starting position. There is no need to fully extend the elbow joint! Perform 2-3 sets of 5-10 repetitions. If you cannot do even one push-up, you should try leaning on a chair or kneeling.

Sun

Helps strengthen your upper body. In the starting position, straighten your back, place your feet shoulder-width apart. Place your hands along your hips. As you inhale, spread your arms, keep them straight and close them above your head. As you inhale, slowly lower back down. If the exercise is too easy, use small dumbbells.

Upper body lift

Lie on your stomach, bring your feet together, extend your arms along your body, and lower your head slightly. Tighten your arms and lift your upper body and shoulders slightly. Keep your feet off the floor throughout the exercise. Do 8-12 reps in one set.

FAQ

What equipment do you need to exercise at home?

You can exercise with your own weight or purchase dumbbells, fitness bands and a horizontal bar. This will significantly increase the effectiveness of the training.

What exercises can you diversify your workout for quick weight loss?

You can add leg swings, variations of straight and side planks, push-ups, pull-ups, squats, burpees.

How to avoid injuries and pain?

Before performing strength exercises, it is necessary to carry out gymnastics and 5-minute cardio training. And after training, it is recommended to stretch the muscles that have been strained.

If you need to lose weight and gain muscle, what should you focus on first?

You need to alternate workouts with different loads: lose weight and increase muscle mass at the same time. You can drink protein shakes. Pure protein will provide additional muscle growth. Protein is especially useful for men.

Is it possible to lose weight and maintain the result without training?

Strict diets, body wraps, and folk remedies for cleansing the body are usually ineffective without sports.

How does the process of losing weight for women differ from that of men?

The characteristics of hormonal levels and energy metabolism differ in men and women. Therefore, male and female bodies burn fat differently. For men, it is usually enough to stick to a low-calorie diet. Excess fat will disappear and will not return. The female body strives to accumulate energy. Therefore, the weight comes off more slowly and there is a possibility that it will return if you stop working on yourself. But the body can be “deceived”. The following conditions will help you disable the “resource saving” mode:

• adherence to diet;
• moderate loads;
• proper rest (sleep).

Women care not only about the result, but also about the aesthetics of the process. A bright gym uniform, beautiful dishes, a new pillow - such little things give positive emotions and set you up to achieve your goal.

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Which weight loss methods are harmful to women's health?

Extreme methods of rapid weight loss never pass without a trace. The price of such techniques is metabolic disorders and eating disorders. What does more harm than good:

• Mono-diets - if you eat only apples and kefir for several weeks, you can develop gastrointestinal diseases, indigestion, and malfunction of the excretory system.
• Fasting (complete refusal of food) is also not the best way. If the body does not receive enough nutrients that are involved in cell renewal, this leads to premature aging.
• Uncontrolled use of various dietary supplements of unknown origin is dangerous not only to health, but also to life.
• Smoking - no comment.
• Too intense training without taking into account individual characteristics (weight, age, level of training).

Unless you are a professional athlete, your main principle is moderation. Start by controlling your diet and gradually increase physical activity to allow your body to adapt. Training is not a punishment or obligation. Choose what will bring you pleasure and the result will not keep you waiting!