A direct path to weight loss is a gym membership. But in order to quickly lose weight, every girl and woman should know exactly how to exercise. Only by mastering the art of training can you easily lose weight and strengthen your muscles.
Many girls go to the gym in order to make their figure more sculpted, beautiful and attractive. But is it possible for a girl to lose weight in the gym? Or is the whole point of physical exercise aimed only at correcting the figure in terms of strengthening the muscles located in the body?
The answer is simple - you can lose weight in the gym and do it much easier than training at home.
Features of gym classes
It is very important that losing weight in the gym for women begins before going to the doctor in order to rule out the presence of health problems. Since if the latter are detected, a woman can engage in sports with certain restrictions, and sometimes exercise, especially for the purpose of losing weight, may be completely contraindicated. After all the necessary tests have been passed and the doctor gives his approval to play sports, you can sign up for the gym with peace of mind and make an agreement with the coach.
How can a woman visiting such an establishment for the first time lose weight in the gym? The most effective and fastest way to lose excess weight is regular training aimed at thoroughly working out all the muscles of the body. These include exercises with dumbbells and barbells. They will help burn fat and build muscle mass. Thanks to this, extra pounds will melt away, and your figure will quickly acquire slender features. Regular sports activities will make the female body and body stronger and more resilient.
READ Workouts – lose weight and build muscles for a girl
Everything is very individual
Many athletes and publications claim that it is impossible to lose weight by doing only strength training. And they are somewhat right. But don't forget that a rule that works for one person may not work for another. Let me explain with my own example. I started actively going to the gym a year and a half ago. I only did strength training. As for aerobic exercise, the most I did was climb a couple of floors of stairs. I work out every other day, that is, 3-4 times a week. In a year and a half, I have already lost 24 kilograms and also gained some muscle mass. This is an indicator that you must determine for yourself whether the path you have chosen is suitable for your goal or not. Don't get hung up on hackneyed methods. If one doesn't work, try another. Just monitor your indicators and listen to your body. If you are doing something wrong, your body will tell you so. This method worked for me and most likely will not work for you.
Effective technique
How can a girl lose weight in the gym correctly, without making her body look like a man’s? To do this you need to do the right exercises. But before performing them, the body needs to be slightly stretched and warmed up - for this you can perform several bends to the sides, as well as back and forth, tilts and turns of the head, and stretch both legs. And only then start the main training. A qualified trainer should give parting words and explain exactly what exercises the girl needs to do on an individual basis. But in any case, each workout should include several types of loads:
- aerobic;
- power;
- Cardio loads.
Aerobic exercise includes the following types of exercise:
- exercise on an exercise bike;
- yoga;
- swimming.
Power loads include:
- Pull-ups.
- Push ups.
- Leg lunges with weights.
- Barbell lifts.
- Squats with dumbbells or barbell.
- Axial rotations of the upper body.
The main cardio exercises are moderate running on a treadmill and exercises on an elliptical trainer. In order for the training to be of high quality and bring the most effective results, all of the above exercises must be used comprehensively. Only then will you be able to lose weight quickly, although you will have to make every effort to do so.
Don't forget about your diet
It is impossible to lose weight by eating a cake every evening. You can not leave the gym for days and not lose weight. Do not forget about the most important principle of losing weight: the number of calories received per day should be less than the number spent. When choosing a diet, be sure to consult your doctor. Perhaps by starting to lose weight, you will only harm yourself. And if your doctor doesn’t mind, then switch to a healthy diet and gradually reduce your caloric intake. Yes, you will have to think about what you eat, but you won’t be able to do without it. Approximately calculate how many calories you consume per day. Then reduce this number a little.
After working out for two weeks, didn’t you notice a difference? This means that you should also cut back on the calories in your diet, but do it gradually. A sharp drop in calories will not do anything good for your body. Noticed weight loss? Great! So stay at the same level and continue training.
Physical complex for better results
A quality workout may include the following exercises:
- squats, weighted with a barbell (weight no more than 20 kg) - straightens in a standing position, with legs shoulder-width apart. The barbell rests on the shoulders, behind the head and is held with both hands, held in parallel directions from the head. This exercise is performed no more than 15 times. You need to do 5 approaches;
- body crunches - performed on an inclined bench. With your hands behind your head, twist your torso to one side or the other from the bench;
- overhead block pull-down - performed on a simulator. Load weight up to 20 kg. Performs up to 15 times.
- Incline Dumbbell Chest Press – Hold a dumbbell in each hand and place your hands on your chest. Exhaling, raise your arms with the dumbbells up until they straighten at the elbow joint, and while inhaling, gradually lower your arms with the weight to the starting position;
- pull-ups - performed as many times as possible.
READ How to run on a treadmill to lose weight as a woman
Do muscles also go away along with excess weight? Find balance in your workouts
When you exercise only with iron, you enhance the anabolic processes in your body. That is, you gain weight due to muscle growth and subcutaneous fat. With aerobic training, you trigger catabolic processes. This means that you are losing weight due to fat and muscle mass. I think both options do not suit you.
All you need is to find a balance between the two types of training. You won't be able to do this right away, but over time you will learn to understand your body and create an athletic figure. With the right balance, excess weight will begin to disappear, and the muscles will become more prominent and noticeable. But you may notice that your body weight will not change. It's easy to explain. Muscle is heavier than fat tissue. This means that with equal body weight you can look both athletic and neglected. Consider this before you stop eating altogether. And having found a balance, you can change the emphasis from losing weight to gaining weight and vice versa.
Comments: 0.
- megan92 () 2 weeks ago
Recently I firmly decided to lose weight... I went on the Internet, and there is so much here, my eyes are wide open!! Now I don’t know what to do, where to start.. That’s why I’m turning to you! How did you lose weight? WHAT REALLY HELPED?? I would really like to cope with excess weight on my own, without nutritionists and doctors..
- Daria () 2 weeks ago
Well, I don’t know, as for me, most diets are bullshit, they just torture yourself. No matter how much I tried, nothing helped. The only thing that helped me lose about 7 kg was X-Slim. I found out about him by chance, from this article. I know many girls who also lost weight.
PS But I’m from the city myself and didn’t find it on sale here, so I ordered it online.
- megan92 () 13 days ago
Daria, post a link to the drug! PS I'm from the city too))
- Daria () 12 days ago
megan92, it’s also listed in the article) I’ll duplicate it just in case - the official website of X-Slim
- Rita 10 days ago
Isn't this a scam? Why do they sell on the Internet?
- Yulek26 (Tver) 10 days ago
Rita, it’s like you fell from the moon. Pharmacies are grabbers and even want to make money from it! And what kind of scam can there be if payment is made after receipt and one package can be received for free? For example, I ordered this X-Slim once - the courier brought it to me, I checked everything, looked at it and only then paid for it. At the post office it’s the same, there is also payment upon receipt. And now everything is sold on the Internet - from clothes and shoes to equipment and furniture.
- Rita 10 days ago
I apologize, I didn’t notice the information about cash on delivery at first. Then everything is fine if payment is made upon receipt.
- Elena (St. Petersburg) 8 days ago
I read the reviews and realized that I had to take it) I’ll go place an order.
- Dima () A week ago
I ordered it too. They promised to deliver within a week (), so let's wait
- Guest A week ago
Where did you get the idea that this method is effective? It’s better to go to a nutritionist, get tested, and let them prescribe you proper treatment. A whole council has been assembled here, and they are advising without even knowing what!
- Alexandra (Syktyvkar) 5 days ago
Guest, don't get so excited. It’s one thing when people on the Internet ask how to treat hemorrhoids with folk remedies, but quite another when they share their experience of taking dietary supplements for weight loss. No one here will give you bad advice. It wouldn't hurt for you to check yourself. Unreasonable neuroses are the first sign of problems with nerves
- Margo 6 days ago
I took this drug... 2 days have already passed... but the weight has hardly changed, only 0.5 kg is gone (((((
- Alexandra (Syktyvkar) 5 days ago
These people are strange, you hope to lose 3 kg a day.? alas, I’ll disappoint you, drugs don’t act so quickly, it takes time
- Julia87 (Novosib) 4 days ago
I was on a buckwheat diet for a couple of weeks (look in the diet section), I lost about 8 kg, I’m very happy
- Olya (Ulyanovsk) The day before yesterday
I recently watched a program on Channel One about losing weight. There they talked about this X-Slim, boasted that we had created the best weight loss product in the world.
- Alina Yesterday
I regularly order (usually in the spring) to bring my figure into a human form before summer. This thing always helps...
- LECH (GROZNY) Today
ALINA HOW MUCH HAVE YOU MANAGED TO TAKE OFF. THANKS FOR THE ANSWER
What exercises should you do to run or not swim?
All the same. You just have to do a lot of sets, with an average weight for you and a short time interval between sets. This turns your workout into an aerobic workout by increasing your heart rate. You may not be able to gain much muscle mass with this method. But, as was said earlier, you can look great without changing your weight.
And a little advice for girls. Many representatives of the fair sex are afraid to go to the gym, because they go to look feminine and petite, and not to become masculine. Don't be afraid to work out with iron. By choosing the right program, you can become much slimmer and stop envying the girls in the picture. Just know that there are small features when working out in the gym for girls that you should be aware of. And if you have never been to a gym, then read our instructions for beginners.
Feel free to throw away the bags of chips and follow your dreams to the gym. You will have to spend a lot of time and effort, change many of your habits and give up many familiar things. But believe me, the result will please you and you will not regret it.
Have you tried losing weight at the gym?
Why can't a person lose weight in the gym?
Uninformed people often cannot achieve effective results in losing weight because they do not distinguish between exercises to increase muscle mass and fat-burning workouts.
They jump on weight machines to lose weight, but instead seek to increase muscle mass under a layer of fat. It is necessary to dispel the strange belief that some people have that you can lose weight in a certain part of the body. And also an illiterate belief that fat tissue can be converted into muscle tissue. This is impossible under any circumstances; fat and muscle tissue cannot be connected in this way.
If you start pumping up your abs, your muscles will become toned and look better. But the fat layer will not evaporate anywhere. Therefore, it is necessary to competently structure your training if the goal is to lose excess weight.
In the gym, machines that rely on your strength are not suitable for you. These are all simulators for individual muscle groups: arms, shoulders, back, abdominals, lower legs, thighs and buttocks. You're not here to work on increasing muscle mass, so leave the frantic reps for later.
