How to make an effective workout for losing weight


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Life hacker offers two options for intensive circular training, which will help you lose weight. You can independently diversify your program and create a really effective workout for quick weight loss.

Without a coach, practicing is many times more difficult and dangerous to health. But many people think differently. This article is just for those who want to lose weight, but do not want to deal with a trainer.

What workouts will help you lose weight

To begin, let’s figure out which workouts in the gym are the most effective. Maybe cardio? Or is it still power loads?

If you choose long-term low-intensity cardio (slow, long run, walking, riding an exercise bike), your body gets used to the stresses after a few exercises. As a result, you only burn calories while running.

In the case of strength training, everything is a little different. After it (with sufficient intensity), the resting metabolism remains elevated for a long time – sometimes more than 20 hours. And all this time, your body burns calories faster.

Thus, even if during the power and cardio training (I emphasize once again that we are talking about low-intensity cardio, and not heavy interval training or sprints), the same number of calories is spent, after the power, more is still burned. Read more about the effects of cardio, HIIT and strength training in this article .

To speed up metabolism and pump all the muscles of the body, we will combine a circular workout with interval cardio.

Rules for drafting a workout

To make an effective full body lap, follow a few rules:

  1. Include exercises for different muscle groups. This will evenly load the entire body.
  2. Alternate the push and pull exercises. Pushing exercises are those in which you push off the ground (lunges, squats, push ups) or push off free weights (bench dumbbell bench press, bench barbell bench press). Performing pulling exercises, you pull yourself (pull-ups) or shells (deadlift). Pulling and pushing exercises provide different loads. Alternating them, you will not overwork your muscles and can do more.
  3. End your workout with high-intensity cardio.
  4. Start with a warm-up, end with stretching and rolling on a massage roller.

And now let’s move directly to the training.

The first option to workout for weight loss

There will be five weight training exercises in our workout: two on the lower body, two on the upper, one on the abs.

Each exercise is performed 10 times without a break. This is one circle. All you need to do five circles, rest between circles – until complete recovery (but no more than three minutes).

It is better for beginners to perform the easy option, it will be indicated for each exercise in the section “How to simplify”.

1. Weighted lunges

slimming workouts: weighted lunges

You do 10 lunges on each leg — a total of 20 times.

Target muscle group : gluteal muscles, quadriceps, hip biceps.

How to simplify: lunges without burdening. If it is difficult for you to carry out lunges with weights, most likely you will not finish the complex to the end or will reduce the number of lunges. Therefore, if you are just starting to exercise, enough lunges with your own body weight are enough.

How to replace :

  • Side lunges.
  • Lunges back with weights.
  • Walking lunges in the hall.

Features of the technique :

  • The angle between the knee and hip in the lunges should be 90 degrees.
  • In a lunge, the knee does not extend beyond the toe.
  • The knee is directed forward, looks at the toe, does not wrap inward.

2. Pushups

workout for weight loss: push-ups

Target muscle group : triceps, chest muscles, abs.

How to simplify: push-ups from a hill, push-ups on rubber fitness bands, push-ups from the knees.

What to replace: another option for push-ups .

Features of the technique:

  • The elbows should be close to the body (unless you have chosen push-ups with wide arms).
  • Keep your press energized at all times – this will help prevent back flexion.

3. Deadlift

slimming workouts: deadlift

Target muscle group: hip biceps, gluteus maximus.

How to simplify: deadlift with an empty bar, with dumbbells.

What to replace: deadlift with barbell or dumbbell.

Features of the technique:

  • Keep the bar closer to the body, practically slide the bar on the legs.
  • Do not hunch your back, otherwise the load will go to the lumbar spine.
  • During deadlift, the knees practically do not bend, which allows you to stretch your hip biceps well.

4. Dumbbell deadlift

weight training: dumbbell deadlift

Target muscle group: latissimus dorsi.

How to simplify: take light dumbbells.

Than to replace: draft of the lower block.

Features of the technique:

  • Keep your elbow closer to your body and try to guide it further behind your back.
  • Keep your back straight, do not round it.
  • Try to pull the dumbbells with your back muscles, not your arms.

5. The bar on balls

slimming workouts: the bar on the balls

Target muscle group: core muscles.

How to simplify: the classic plank on the floor, the plank on the elbows.

Than to replace: different options of a level .

Features of the technique: keep the press in constant tension to avoid deflection in the lower back.

The second option to workout for weight loss

This workout is more difficult than the previous one, but it can also be simplified by taking less weight or doing exercises a little differently. The rules are the same – 10 repetitions, 5 circles, rest between circles – until complete recovery.

1. Barbell Squats

workout for weight loss: squats with a barbell

Target muscle group: quadriceps, gluteus maximus muscles, thigh back muscles.

How to simplify: squat without weight, with a lighter weight.

How to replace: leg press.

Features of the technique:

  • Keep your back straight, do not slouch.
  • Take your pelvis back while squatting.
  • Raise your knees – they should not wrap inward.

2. Chest Dumbbell Press

workout for weight loss: chest press

Target muscle group: pectoralis major, triceps, deltoid.

How to simplify: take a little weight.

How to replace: bench press from the chest.

Features of the technique:

  • Do not bend your lower back or tear your pelvis off the bench.
  • Dumbbells should move synchronously.
  • Try to lift dumbbells due to chest muscle tension.

3. Deadlift on one leg with dumbbells

workout for weight loss: deadlift

Target muscle group: gluteus maximus, back extensors, quadriceps and hip biceps, latissimus dorsi.

How to simplify: deadlift on two legs with lighter weight.

What to replace: deadlift on two legs with dumbbells or barbell.

Features of the technique:

  • Keep your back straight, do not slouch and do not round it in the lumbar.
  • The knee of a bending leg looks forward, does not turn inward.
  • Lower the dumbbells to the middle of the lower leg.
  • The leg standing behind does not fall to the ground until the end of the approach – it is constantly in the position of the hang.

4. Pullups on the horizontal bar

workout for weight loss: pull-ups on the horizontal bar

Target muscle group: latissimus dorsi, chest muscles, shoulder biceps.

How to simplify: pull-ups on the horizontal bar using rubber fitness tape. The tape is thrown over the horizontal bar, you step on it with your feet and hang, stretching the tape. As the force develops, you can change the belt tension.

How to replace: the pull of the upper block to the chest.

Features of the technique:

  • If you are a beginner, do not help yourself by swaying. First you need to establish the correct pull-up technique and only then use the inertia to pull up several times more.
  • Try to keep your head in one position, do not stretch your chin up.
  • Keep your legs straight.

5. Pulling the legs to the horizontal bar

workout for weight loss: pulling the legs to the horizontal bar

Target muscle group: core muscles.

How to simplify:

  • Raise your knees to your chest without straightening your legs at the top.
  • Limit the amplitude of the rise, for example, raise straight legs to an angle of 90 degrees.

Than to replace: different options of a level.

Features of the technique: if you have poor physical fitness or being overweight, it is worth replacing this exercise with a static bar. It perfectly pumps the rectus abdominis and other muscles of the cortex and does not overload the iliopsoas muscle.

A full workout with two options can be seen in this video.

Interval cardio at the end of a workout

Training ends with interval cardio within 15–20 minutes. You can use this scheme: 4 minutes of running at a speed of 8 km / h, a minute at a speed of 12 km / h.

If the treadmill has an interval running mode, choose a workout by time, set 20 minutes and level 8-10 depending on your training.

As a rule, simulators have many different interval training sessions with alternating slow and fast runs, as well as different track tilt angles.

Workout and Diet

Alternating strength exercises, you can independently create an effective complex for weight loss.

Of course, do not forget about nutrition. Even without a diet, exercises will strengthen muscles and improve physical fitness, but losing weight will be much faster if you learn to count calories.

Here are some useful articles on how to change your diet to get quick results.

This article will help you lose weight by reducing the calorie intake, and here you will find out how many calories are needed for different types of workouts. Here is another good calorie guide – calculate your rate using different formulas based on physical activity.

For those who do not want to give up delicious food for a beautiful figure, here is a bonus in the form of 10 alternative products with which your diet will be low-calorie, but no less tasty.

Enjoy your workouts and quick progress!

 


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