Fitness for weight loss - 11 rules for maximum effectiveness

Excess weight affects 600 million people worldwide and is a global health problem that affects people of all ages, gender, ethnicity, race and socioeconomic status. Fitness for weight loss plays a key role, along with proper nutrition and a healthy lifestyle.

Reducing body weight by just 5% can achieve clinically significant improvements in metabolic parameters while reducing health risks. However, modern methods of combating excess weight often have a temporary effect. Probably every girl who is losing weight has encountered a problem when the lost kilograms return within a short time, and sometimes even increase. Let's talk about how to prevent this, what eating habits will help you remove extra centimeters, and what workout will be the most effective.

Why do we gain excess weight? In general, we can answer this way: because we spend less energy than we consume. That is, we eat more than we move.

This doesn't mean you need to starve yourself. To get long-term results, you will have to develop several habits and adhere to simple rules. Losing weight is not only external changes, but also internal ones (awareness, self-control, structure and building a harmonious relationship with the body).

Don't try to lose weight locally

Women have a higher percentage of body fat than men. Excess weight accumulates most actively in the hips and buttocks, especially during childbearing years. During menopause, hormonal changes can cause fat to shift to the abdominal area. In addition, the weak point at any age is the hands.

To lose weight in the waist, it is not enough to do exercises exclusively for the abs

Achieving change through diet and exercise takes time and effort, so you shouldn't focus on quick results. Let's be realistic, you won't lose weight in your stomach and sides by doing exercises only for your abs, research shows this. Take a holistic approach to your workouts, the best exercises for reducing fat throughout the body include:

• Aerobic exercise. These include running, walking, swimming, cycling, etc. They use large muscle groups and have proven to be effective in burning calories.
• High-intensity interval training (HIIT) uses alternating periods of high and low intensity exercise. Many people are attracted to this method because it takes up to 30 minutes and can be performed without additional equipment.
• Whole-body exercises burn more calories than targeted exercises that target specific muscles. So what sets of exercises should you perform? Everyone knows Burpees (burpees), planks, crunches, etc.
• Combined exercises. Combining resistance training and aerobic exercise has been shown to be more effective for weight loss than doing either option alone.

Aerobic group training

Aerobic group training is primarily designed to burn calories, develop the cardiovascular system and increase endurance. Thanks to these activities, you can lose weight and get rid of excess fat. On average, such cardio workouts burn 400-500 calories per hour of exercise and are great for losing weight at all fitness levels.

Aerobic training is also recommended for those who do strength training in the gym and are looking for additional programs for cardio exercise. Remember that cardiovascular training is a must, even if you don't like cardio. A weak heart muscle can very quickly begin to malfunction under increasing strength loads.

Aerobic

Aerobics is a set of dynamic movements that are performed to rhythmic music. Aerobics can be called a kind of sports dance. The program includes several basic movements that are combined into bundles. At first you will probably have a hard time keeping all the movements in time with the music, but over time you will get the hang of the program.

Group aerobics training comes in several levels depending on the complexity of the combinations and energy consumption. Rest in this type of training is minimal, the entire lesson takes place at a continuous pace. Aerobics usually takes place without the use of additional equipment.

Step / Step-aerobic (Step aerobics)

Step aerobics is perhaps the most popular fitness area that is found in the schedule of most sports clubs. It is a group training based on stepping onto a special platform (step).

Like regular aerobics, step aerobics includes combinations of various steps that become more complex as the class progresses. Step aerobics helps burn calories and work the muscles of the buttocks and legs, while reducing the stress on the joints. Read more: Step aerobics: benefits, harm, effectiveness, exercises.

Kickboxing or Box

The schedule of top fitness clubs also includes group training such as kickboxing and boxing. Kickboxing involves striking techniques with both hands and feet, so it puts equal stress on the upper and lower body. Boxing involves punching techniques, so the upper body gets a lot of work.

At the same time, both types of training increase the overall endurance of the body, burn fat, improve physical fitness, strengthen the muscle corset, develop agility, strength and quick reaction. Such activities are also great for relieving stress and releasing negativity. Recently, the direction of MMA (mixed martial arts) has been gaining popularity, which combines many techniques, schools and areas of martial arts.

Tae-bo (tai-bo)

Tai Bo is a blend of striking techniques and aerobics designed to help you get into great shape using martial arts elements. This is an ideal aerobic workout for those who don't like jumping or step walking. This program organically combines cardio exercise and working out the muscles of the arms, abdomen, buttocks and thighs.

Typically, the program is divided into several segments, during which you will progressively strengthen the muscles of your upper and lower body while keeping your heart rate high and burning calories. Do not confuse tai bo and Thai boxing (Muay Thai). Muay Thai is an Asian martial art. Tai Bo is an aerobic and martial arts based fitness routine that was developed by trainer Billy Blanks.

Aquafitness (Water aerobics)

Water aerobics is a gentle type of cardio training that is suitable for all exercisers, including pregnant girls, elderly people, people with diseases of the cardiovascular system and musculoskeletal system. Group water aerobics training takes place in the water accompanied by rhythmic music.

It has been proven that exercise in water is even more effective than on land, since the aquatic environment enhances the effect of muscle work by overcoming additional resistance. Water also provides a hydromassage effect, which improves skin tone and eliminates cellulite. Water aerobics does not burn as many calories as traditional aerobics, so for weight loss it is advisable to combine the program with other group training.

Cycling/Spinning

Cycling is another very popular type of group training, which is a class on special exercise bikes (cycles). The training takes place in interval mode, the load varies due to the speed of pedaling, resistance and body position.

Cycling is one of the most intense types of cardio training; the legs, buttocks and back receive the greatest load. At the same time, you will dry out and lose weight, and not increase muscle volume. Cycling is popular among both men and women. Read more: Cycling: what it is, benefits, effectiveness.

Kangoo Jump

Kangu Jumps are one of the latest trends in the fitness world that have become very popular overnight. The main feature of this program is special “jumping boots”, which are equipped with a unique spring system. This kind of fitness is not only very effective for losing weight and strengthening muscles, but is also safe for your joints and back, because these springy boots were specially designed for rehabilitation after injuries.

The program's developers promise high calorie burning and a fun workout. There are 2 types of training: Kangoo Power (interval training) and Kangoo Dance (aerobics). There are also options for children's group training at Kangu Jumps.

Don't get hung up on the numbers you see on the scale

The weight loss is most noticeable when there is too much subcutaneous fat. Those who want to remove extra 25 kg will see the first results in a week or two, but if we are talking about fighting 5 kilograms, then the mechanism will be completely different.

Why shouldn't you rely on the scale?

• Weight can fluctuate up to 1.8 kg throughout the day depending on how much food and liquid you consume. Additionally, increased estrogen levels and other hormonal changes in women can lead to water retention, which will affect your numbers.
• If you exercise for a long time, it is possible that fat is lost, but at the same time muscle mass is gained. In this case, it is better to rely on a measuring tape rather than on a scale; compare the circumference of your waist, hips, legs, etc. every few weeks. We assure you that they will give you more objective information. Do not avoid strength training

Benefits of Group Fitness

— a wide selection of areas makes it possible to attend different classes, try new directions — the JoyFit® fitness club network uses only professional, safe and modern equipment — you do not need to create a special program and remember it. In group classes, effective results are achieved by the program chosen by the trainer - the programs are universal. They are suitable for men and women - the level of physical fitness of Guests can be completely different: from minimal to professional athlete - you receive powerful motivation and a charge of positivity. You have a coach and like-minded people who will help you overcome various situations on the path to a beautiful and healthy body - in group classes it’s easy to get into the program and training regimen. This will allow you to achieve results faster - the trainer controls the correctness of the exercises. This will avoid mistakes and injuries. You can always turn to him for advice - it's fun and variety. Coaches not only share their positivity and mood. They supplement the programs with new elements and update the exercises. You won't be bored

Don't avoid strength training

There is a fairly well-established stereotype that strength training is only for men or those involved in bodybuilding. Like, how can you lose weight by building muscles? Therefore, girls often choose either group classes or prefer exclusively cardio and other aerobic exercise. But if you want, for example, to pump up your butt, then you can’t do without weights.

Strength training does increase muscle mass, but it also improves your metabolism. Thanks to an accelerated metabolism, muscles use more calories than fat and continue to shed extra inches even after the end of the workout.

Strength training speeds up your metabolism

General information about types of group training

Group training most often have approximately the same names, even in different fitness clubs. At the same time, programs are often named in English, so it is not always possible to immediately understand the types of classes.

All types of group training can be roughly divided into several areas:

• Aerobic training
• Power training
• Mixed workouts (cardio + strength)
• Dance workouts
• Low Impact Workouts

Ideally, your workout plan should include strength training, aerobic activity, and stretching/yoga. It is enough to do stretching once a week, distribute the rest of the workouts throughout the week. If you are unable to attend group training often, then it is better to take note of a mixed type of training, which offers a varied load for the whole body. At the same time, stretching is a type of program that can be performed at home without any damage. For example, check out our selection: 7 stretching videos for beginners at home.

What's important to remember?

Very often, the same type of group training in different fitness clubs has completely different content and load. Therefore, be sure to attend a trial lesson when choosing group training. Even if you are familiar with the program (read the description or have done it before), it is better to see the lesson with your own eyes.

For example, in some fitness clubs the Interval training program offers an accessible load that is suitable for most exercisers, while in other fitness clubs such training is designed only for advanced people. It is better to clarify the difficulty level of each program in advance in order to choose the optimal load for yourself. For some types of group training, several levels of difficulty are offered, for example, Step I, Step II, Step III. This means the first, second and third difficulty levels.

If you visit a fitness room that teaches group training from Les Mills, namely Body Pump, Body Combat, Body Balance, CXWORX, Sh'bam and others, then read their detailed description in our article: All programs from Les Mills .

Group training tips:

1. Be sure to read the description and check the level of intensity for a particular type of group training before planning your schedule. A lot depends on the instructor of the class; even one type of program can differ significantly from one trainer to another.
2. It doesn't really matter in what order the programs go during the day: strength training first or cardio training first. Consider your personal comfort and convenience: it is advisable to start with a program that is easier for you, and end the training day with an intense load. But the order will not affect the results.
3. It is better to put stretching and yoga as the final program of the day (if possible). But you can attend joint gymnastics as your first lesson.
4. Be sure to wear sneakers in all types of group training, with the exception of low-impact programs that involve barefoot training. Wear comfortable clothes made from natural materials that do not restrict movement.
5. Always take water with you to your workout, try to drink small sips every 10-15 minutes. Be sure to drink a glass of water 20 minutes before your workout and two glasses of water after your workout to rehydrate.
6. If you feel severe weakness, dizziness, or tingling in your heart, then stop and restore your breathing. Use a fitness bracelet or heart rate monitor to monitor your heart rate during exercise and avoid overloading your heart.
7. Try to balance your group training program so that it includes a variety of workouts rather than the same type, even if you prefer only certain types of fitness.
8. If you have health contraindications or chronic diseases, be sure to consult your doctor and consult with a trainer about exercise.
9. To achieve results, you must attend group training regularly, at least 2 times a week for 1-2 hours. Don’t expect quick progress; in 2-3 sessions your figure is unlikely to change. You need to train for 3-4 weeks to see the first result.

Set personal mini-goals

Motivate yourself! Come up with a benchmark to which you will strive. It must have a specific date. For example, lose weight to run a city 10 km marathon in May, fit into your favorite dress before a certain holiday, go on a 3-day hike in July, etc. It all depends on your lifestyle and personal priorities.

This will help you move towards your goal and understand how you are progressing. Intermediate victories in the fight against excess weight are very important, do not forget about them and praise yourself more often.

Increase loads gradually

A sudden increase in loads can lead to injury or overtraining. To prevent this from happening, it is enough to gradually complicate the exercises for weight loss (add the number of repetitions or additional weight) over 3 weeks. This is exactly the period needed to adapt to the stress and not expose the body to stress. This principle is especially important for beginners, as well as for those who resume classes after a break and, from old memory, want to do everything at once. The training load can only be increased in proportion to your fitness. Don't forget about rest and recovery periods between workouts. It is important to understand that you need to lose weight correctly, and not in 3 days.

Sets of exercises in the gym for weight loss

Classes in the gym are based on split or circuit training. The circuit program uses basic exercises to work the main muscle groups, while the split program uses separate muscle groups (arms, back, legs) each day. For an active weight loss process, it is necessary to add a cardio block to each program.

You need to start your workout with a warm-up.

As a cardio exercise, you can use jumping rope, burpee exercise, and exercise machines: rowing, orbitrek, treadmill and cycling track.

Split training for weight loss

At the beginning of each lesson, a warm-up is performed: these can be the same exercises that leave the main program, only in a lighter version, without weight, 10 repetitions.

1 training day. Load on legs and buttocks:

• squats with weight – 3 sets of 25 times;
• Romanian barbell deadlift – 3 sets of 30 reps;
• lunges with dumbbells – 2 sets of 20 times on each leg;
• Cardio exercise – jumping rope for 10-15 minutes;
• moving the leg back with weights – 3 sets of 15 times;
• leg extensions in the simulator - 3 sets of 20 times;
• bringing the legs together in the simulator - 3 sets of 30 times.

2 training day. Load on the chest, shoulders, triceps and abs:

• incline barbell chest press (30 degrees) – 3 sets of 15 reps;
• Raising arms with dumbbells on a horizontal bench – 4 sets of 15 times;
• push-ups from the floor – 3 sets of 10-15 times;
• Cardio exercise – treadmill for 15-20 minutes;
• reverse push-ups – do 3 sets as many times as possible;
• stretching in a crossover for deltas – 3 sets of 15 times;
• Ab crunches – 4 sets of 20 reps.

The trainer must show beginners the correct technique for performing the exercises.
3 training day. Load on biceps and back:

• pull-down of a vertical block to the chest – 4 sets of 20 times;
• front row – 4 sets of 15 reps;
• Cardio exercise – burpees 20 repetitions, then exercise bike for 15 minutes;
• lifting dumbbells for biceps with supination – 4 sets of 15 times;
• dumbbell row at the hip - 4 sets of 15 times;
• Crossover biceps curl – 3 sets of 20 reps.

The muscles should not have time to rest, this will allow them to waste more energy.

Additional weights of dumbbells and barbells are selected independently so that the exercise can be performed in the specified number of repetitions. The number of repetitions should always be as high as possible.

Don't neglect warming up

You can often see a picture when people start doing exercises without first warming up the muscles, although it only takes 5-10 minutes. Warming up prepares the body for exercise by gradually increasing the heart rate, and also develops joints and increases blood flow to the muscles. All of the above helps prepare for physical activity and prevent injury. This even applies if you want to do a 5-minute ab exercise at home.

Exercising without warming up is dangerous

Choose a suitable sport and practice regularly

It is important that playing sports brings pleasure, because then the impact will be maximum. Choose a non-boring method of training for weight loss. It doesn’t matter whether it’s a group Zumba class, Pilates class, trampolining or Tabata training. Luckily, there are many exercise methods you can do at home, outside, or in the gym.

Diversify your playlist with suitable music, as it helps create the right mood and move at a good pace.

Does fitness help you lose weight? Yes! But if the thought of a full workout still seems daunting to you, start small and diversify your daily life: walk up the stairs, walk the dog longer, park your car away from the office building, etc. Give yourself as many reasons to move as possible.

Dance group training

The undoubted advantage of dance classes is that with their help you will not only lose weight, but also receive a charge of vivacity and positivity. In addition, dance-based programs help to reveal flexibility and grace, which is useful in everyday life. It’s true that it’s worth noting that group training in the gym is more geared toward losing weight than developing your dancing abilities. See more details: DANCE TRAININGS all types.

As a rule, dance group training offers an affordable, moderate-intensity load. As for the complexity of the choreography, it depends on the specific instructor, but most often they focus on the average student. We offer for description only a few areas of dance group training that are more common than others.

Zumba

Today, Zumba is perhaps the most popular dance style in fitness rooms in the world. It is based on movements from mixed Latin American dance styles.

Zumba group training is characterized by simple choreography, a high fat-burning tempo and very energetic music, so the program is ideal for weight loss and a positive mood. The class is fun and relaxed, making it suitable for beginners. Read more: Zumba fitness: what it is, pros and cons, features and tips.

Belly Dance

Who among us has not admired belly dancing and tried to move our bodies plastically to oriental rhythms? However, Belly Dance not only develops grace, softness and smoothness, but also helps to tighten the stomach, waist, buttocks and thighs.

Belly Dance classes teach basic basic techniques that activate all major muscle groups and improve joint mobility. Belly dancing is also very useful for those who lead a sedentary lifestyle, since hip movements increase blood circulation in the pelvic organs.

Strip Dance/Pole Dance (Strip dance, pole dance)

Strip dancing or half dancing is also called pole acrobatics. To be successful in this type of fitness, you will need endurance, good stretching, strong muscles (especially the upper body) and good overall physical condition. Thanks to pole exercises, you will not only improve your body quality, but you will also be able to develop flexibility, coordination and agility.

In addition to this, pole dancing helps develop flexibility and grace, like any dance training. By the way, strip dancing for beginners may not include exercises with a pole, but will only prepare you for more complex techniques.

Body Ballet

This workout is suitable not only for ballerinas or former dancers, but also for anyone who wants to get a slim, graceful body without problem areas. Some of the exercises in Body Ballet are performed at the barre: you will perform various squats and leg lifts.

Part of the workout takes place on the floor and is an adaptation of low-impact exercises from traditional fitness. This program is especially useful for those who want to work on developing slender legs. Read more: Body ballet: advantages, features, effectiveness.

Dance Mix

Dance Mix, as is obvious from the name itself, is a mixture of various dance styles: hip-hop, jazz-funk, house, breakdancing, r'n'b, freestyle. Such group workouts not only burn calories, but also teach you to move to different musical rhythms and styles.

Modern music, varied choreography, energy in every movement - Dance Mix will give you cheerfulness, relieve tension and fatigue.

Also among dance trainings there are: Latin, salsa, hip-hop, ballroom dancing, breakdancing . Don't be afraid to try a variety of group dance classes if you enjoy that type of fitness. After all, your goal is not to learn all the steps quickly and accurately. Your goal is to get aerobic exercise, burn calories, learn to control your body and get a positive charge of emotions.

Not a diet, but a lifestyle!

A strict diet does not teach you how to eat right, choose the right foods, adjust portion sizes, or get rid of things that cause you to overeat. You simply blindly follow the method, mostly fast, walk around all day thinking about food and weigh yourself 10 times a day in anticipation of a miracle. Such a radical method can help you lose weight, but it will inevitably lead to the lost kilograms returning, and it’s good if this happens without an eating disorder and harm to health. Plus, the stricter the diet and the more restrictive it is, the more you end up burning precious muscle to supply energy to your body. This is what creates the illusion of losing weight.

Oddly enough, research proves that in order to lose weight, you need to eat, but correctly! For example, pay special attention to breakfast. Many people skip breakfast or limit themselves to coffee, thinking that this will cut down on calories, but by mid-morning and lunch they inevitably feel hungry, indulge in numerous snacks, and end up overeating during lunch and dinner. This results in even more weight gain. Give preference to balanced foods.

And remember, there is no magic pill, so forget about various over-the-counter pharmacological agents. They can lead to tachycardia, high blood pressure, stomach upset and other unpleasant and dangerous consequences. In addition, sudden weight loss almost always leads to the appearance of sagging skin, which takes a lot of effort to tighten.

Diet is not a panacea; it is much more important to maintain a balanced diet

We are what we eat

Needless to say, nutrition is one of the key links in the process of losing weight? The first step to take is to remove all temptations from your kitchen and replace them with healthy foods, particularly fresh fruits and vegetables. According to the study, eating the recommended five to nine daily servings of fruits and vegetables can make it easier to lose weight because they contain free radical-fighting antioxidants and are high in fiber and water for a satiating effect.

According to another study conducted in 2016, almost a third of daily energy intake comes from snacks, so it's important to make them healthy.

These include yogurt, dates, unprocessed nuts (cashews or walnuts), high-fiber fruits (apples, bananas, oranges), and vegetables (for example, carrots).

Eliminate empty carbohydrate sources such as white bread, cookies and sugary drinks from your diet.

Drink more water

You'd be surprised how often people confuse hunger with dehydration. Carrying a bottle of water with you will help you avoid unnecessary snacking.

According to a 2008 study of 173 women, those who added 4 cups of water to their daily diet achieved significant results. This helped me lose five extra pounds within a year. And those who drank 2 cups of water before each meal lost 30% more fat in just 12 weeks, according to another study.

Get enough sleep

Along with other unhealthy behaviors, short sleep duration is a risk factor for weight gain in both adults and children. A study in the American Journal of Clinical Nutrition found that when people lack sleep, late night snacking increases and they are more likely to choose high-carb snacks.

Also, a reduction in sleep duration affects hormones involved in the regulation of appetite, namely leptin and ghrelin. This can trigger overeating. According to another study, sleep-deprived people consume 385 more calories per day than those who get regular, adequate sleep. With a disrupted sleep rhythm, you can gain an additional 7 kilograms per year.

Obesity is much more likely in people who have trouble sleeping

The most effective weight loss plan is one that creates a moderate calorie deficit and is combined with exercise. Classes at FitCurves are a 30-minute fitness program developed by professionals, which takes into account your individual characteristics (diagnosis is carried out before classes), and also provides training support and nutrition counseling.

Principles of nutrition

In addition to physical activity, proper nutrition plays a huge role in losing weight. By following simple nutritional rules, you can increase the speed and effectiveness of the result by 70%. An unbalanced diet, full of calories and sugar, will hide beautiful forms under a layer of fat.

Basic principles of proper nutrition for weight loss:

1. We remove sweets and flour products from the diet;
2. We consume complex carbohydrates in the first half of the day;
3. Do not exclude fats, add 1 - 2 tablespoons of unrefined oil (olive, flaxseed, pumpkin, sesame);
4. Fruits are allowed until 16.00;
5. Proteins and vegetables are allowed for dinner;
6. We consume a lot of water, up to 2 liters per day;
7. We don’t overeat at night; dinner is 3–4 hours before bedtime.

Example of a daily diet

1. Breakfast: oatmeal with dried fruits, tea or coffee;
2. Snack: 20 g of nuts, apple or banana;
3. Lunch: rice with steamed vegetables;
4. Afternoon snack: low-fat cottage cheese, kefir;
5. Dinner: baked chicken fillet, vegetable salad with olive oil.

This is only an approximate weight loss nutrition program for girls; at the link you will find several menu options.