Article by: Fitness Guru
Gym or fitness? Pull iron or sweat to the beat of energetic music? What type of training should you choose if summer is approaching and your body is not yet ideal? There is a recipe for the perfect workout and we have it. We will tell you what to practice to lose a few extra pounds in an express way.
The recipe for an ideal workout for weight loss is simple - it is 3/4 endurance exercises, that is, cardio and 1/4 strength exercises + a well-balanced diet. To shed a few extra pounds, complement your fitness routine with muscle-strengthening activities—bodyweight exercises in the gym.
Many roads to one goal
What to practice to lose weight? The answer is simple: whatever. Any form of movement will help you fight for a beautiful figure, shape and health. The most important thing is that exercise becomes a habit - try to do it at least 3 times a week for 45 minutes. Only regular efforts will bring results. Individual classes interspersed with weeks of sweet idleness will not yield results. Well, maybe, except for disappointment. When we don't keep our promises, our self-esteem and belief in our abilities are greatly reduced.
If exercise has not been a regular part of your schedule until now, start with simple walks or walks with Nordic walking poles, cycling, and visits to the pool. This gentle start will help you move your existing muscles painlessly and prepare you to deploy heavier weapons in the fight for a beautiful figure.
What to choose
When trying to understand what is more effective and better - fitness classes in a group or visiting a gym, you need to take into account some important points.
For beginners, of course, it is better to choose fitness. They will receive a pre-prepared and carefully designed lesson plan. The instructor will carefully monitor the correct execution of the exercises and correct mistakes.
At the same time, a strict schedule at a fitness club may not be at all convenient for you. If you are late for class, you will be forced to sit down wherever there is a free seat. But it is not always comfortable. Missing a day in most cases simply “burns out”, since it is not possible to reschedule the date.
Not satisfied? Then your choice is the gym. Not enough knowledge and no experience at all? The trainer will help you get comfortable and perform the exercises without mistakes.
If you have serious problems with self-control and motivation, it is better to prefer group classes. A common goal and attitude perfectly stimulate and give confidence in one’s abilities.
The Best Burning Workout Is Cardio
When you think of the best burn workout, forms of movement like running, Zumba, or aerobics probably come to mind. And rightly so - these are cardio exercises, the main purpose of which is to increase the efficiency of the body. This is the most effective way to lose extra pounds. On one condition - if they are not too intense.
The weight loss process is best maintained through moderate-intensity exercise. The ones during which your heart rate stays at about 70% of your maximum heart rate and you can talk freely rather than feel like you're going to spit your lungs out. Yes, yes - you don't have to fight to the limit and sweat in the gym. The body responds better to gentle but sustained effort of at least 40 minutes.
This is because during such workouts, it gets its energy from burning fat. This fuel, however, is no longer sufficient for him as training continues or as the pace of exercise increases. It must then “switch” from aerobic combustion to anaerobic combustion and use up its sugar reserves. To burn them, the body needs oxygen - which is difficult during extremely intense efforts, because the blood does not have time to saturate it.
Why does it matter
Choosing “your” hall is a serious and responsible matter. Here it is necessary to take into account all the features and subtleties of the club’s work, because your comfort and even the final result will depend on this.
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If the right choice is made, the person will enjoy the training process itself. The regularity of classes, and therefore the speed of progress, directly depends on the desire to visit the gym.
Often a negative attitude towards training in a particular club is caused by little things that you did not pay attention to during your first visit. In such a situation, there is no need to talk about achieving a positive result.
Strength training - working on yourself
Also include strength training in your bikini season preparation plan. This form of activity is less popular than cardio - especially among women. They are afraid that excessive weight lifting will build up their muscles. Exercising at the gym or with your own body weight increases the number of calories you burn. How is this possible? Strength training triggers the so-called resting metabolism. Thanks to this, the body burns fat for several hours after the end of exercise. Imagine going home after a workout and lying on the couch to relax while your body is still struggling with those extra pounds. There are several reasons for this.
First of all, during such exercises microtraumas are formed in the muscles. During rest, the body regenerates these defects, and the energy it needs comes from burning calories. Secondly, during strength training, lactic acid accumulates in the muscles. It helps release more growth hormone and adrenaline in the body, which speed up fat burning. Third, even when you are resting or not too tense, your muscles are constantly vibrating. So they need a lot more energy than fat, which is just... there. They get it from burning calories. Strength training has another advantage - it allows you to sculpt a specific part of the body. If you are concerned about losing weight on your thighs or arms, you can include more time for these parts in your workout plan. By doing only cardio, you evenly get rid of fat from the entire body, both from the stomach and, for example, from the bust.
You don't need to lift weights at the gym - you can do strength training at home. You'll find plenty of training programs and expert advice online. To get started, all you need is a training mat!
FIT ATHLETIC: NON-GYM LIFESTYLE
Fit Athletic combines the best of all three categories. Our philosophy is simple and straightforward: promote the health of the entire body and mind by providing a country club-like atmosphere and an all-encompassing member experience.
Fit provides a variety of group spin classes, dance fitness classes, personal training and fantastic amenities and benefits such as Fit Bar, Fit Perks, Fit 3D Scan. We organize many social events for our members to relax and have fun together!
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Winner: mix
So what should you choose – cardio or strength training? Each coach will answer the same way: approach the matter comprehensively, combining both forms of activity. This is the easiest and fastest way to lose a few extra pounds. Initially, your workout should consist of 75% cardio, which gives your body a boost to burn fat, and 25% strength training, which boosts your metabolism. Over time, these proportions may change depending on what type of activity you enjoy more.
By interweaving endurance training with muscle-strengthening workouts, you'll improve your performance (no more shortness of breath after entering the third floor!). Strengthen your muscles and change the appearance of your figure. I'm not just talking about losing weight, but also improving the elasticity and even firmness of the skin.
Bonus entertainment
Among the additional benefits in fitness centers you can often find:
- Turkish bath (hamam);
- salt;
- Russian;
- sauna;
- phyto-barrels;
- jacuzzi;
- pool.
All the “goodies” are included in the price of the subscription, so after a hard workout, the best thing to do is relax in the bathhouse or lie in the jacuzzi.
You can often see people who buy a subscription just for these bonuses. They come in a group with food and thermoses and spend several hours in the bathhouse. Or pensioners who went to exercise therapy and then decided to continue their recovery in the sauna.
Flat belly in the kitchen
You should know that exercise isn't everything. An equally important part of the weight loss process is proper nutrition. However, this is not a severe calorie restriction of 1,500 per day. Diet should not be a one-time way to lose weight, but a way of eating - always, even when you reach your dream size. His most important principle is moderation. Nothing will happen if you eat chocolate or a hamburger every now and then. Plan your daily meals so that 55% of your calories come from carbohydrates, 30% from fat, and 15% from protein. Your lunch should consist of 1/2 vegetables, 1/4 meat and 1/4 cereal. Eat smaller portions, but more often - thanks to this, your body will be able to cope with burning calories faster, and you will not be attacked by ravenous hunger. Don't forget about fluids - drink at least 1.5-2 liters of water per day.
In the fight for the figure of your dreams, the most important thing is a positive attitude and faith in your abilities. A little stubbornness will also help - it will force you to go to training when you are frustrated.
FITNESS CENTER - COMPLETE FITNESS
The fitness center is a place where both recreational and professional athletes can exercise. A fitness center may specialize in a particular sports/fitness discipline, but most modern fitness centers offer a variety of workouts.
Unlike a 'typical' gym, a fitness center can provide both indoor and outdoor health and fitness facilities. Fitness Centers are typically larger than the average gym, especially if they include amenities such as an outdoor pool, golf course, or running tracks.
A fitness center usually offers a wide range of group classes and individual training programs. Whole-body health and fitness are also promoted by various amenities such as physical therapy, saunas, steam rooms, warm-up and cool rooms, healthy juice and snack bars.
Overall, we can say that the fitness center is more than a gym. It provides the same training and training machines and equipment, but offers a wider range of group classes and amenities.
Cardio equipment
Every gym, I repeat - every one!, should have cardio equipment. Every athlete who has decided to throw in his lot with the iron world is required to periodically devote time to jogging and riding cardio equipment. Without this, bodybuilding will be incomplete. And you don’t need to listen to those jocks who mistakenly insist that running prevents them from gaining muscle mass.
In fact, running gives us many, many, many benefits. I won’t describe everything today; in the future I will publish a separate article about the benefits of running in bodybuilding
Today I will say that everyone should run or pedal at the beginning of the workout and at the end of the workout! So I ask you to draw your attention to the presence of a cardio zone in the gym; cardio equipment should be accessible and in abundance
We are primarily interested in treadmills and exercise bikes.
Types of fitness
Fitness rooms for girls offer a large selection of fitness exercise options that can be chosen to suit every taste.
The most popular and sought-after types of fitness include:
- Pole dancing is a modern dance with elements of stretching and strength training.
- Step aerobics - suitable for those who want to tighten the muscles of their legs and buttocks.
- CrossFit - this type of fitness develops quick reactions, but requires complete dedication.
- Pilates is a very common form of fitness that is suitable for almost everyone.
- Bellydance - it is based on oriental dances, it helps to make the waist thinner and the figure more mobile and flexible.
- Water aerobics – for this you need to choose a fitness room with a swimming pool, since classes take place in the water.
