But then you encounter a new problem on your way, you don’t have the slightest idea how to train. And here you are, sitting with your stomach on your knees, looking for a training program that will suit you.
Congratulations, you are in good hands and you can rest assured that you are on the right track. From now on, your life will sparkle with new colors. In general, now I will tell you what, how, where and why you need to do in the hall so that your sides begin to fit into the door of not only a freight elevator, but also a passenger elevator.
What should your training be like?
A weight loss workout for girls should be quite intense. The girls have such stamina that any man would envy .
It's in public that you hide your superpowers. Ask a man to open a jar of cucumbers; you can’t carry bags from the store.
But in reality, you can run a marathon to the other end of the city, because “there is such a beautiful dress there and you need to pick it up first.” And on the way back, I bought three more bags of potatoes in reserve, without even using the cart.
Many girls think that after one touch to a heavy piece of iron their muscles will swell to the size of the solar system, veins will begin to pulsate throughout their body, and their voice will become like Kobzon’s. But this is far from true, you won’t get huge muscles, that’s for sure.
The muscles, of course, will begin to grow a little from training in the gym, but this will only be beneficial.
Firstly, your body will look more toned.
Secondly, of course, every girl dreams of a toned and firm butt, and the butt is also muscles.
Thirdly, the more muscle you have, the more calories your body needs to survive and the more calories you spend during training, accordingly, you will lose weight much faster if you have more muscle in your body .
A weight loss training program for girls should include mainly basic exercises with relatively light weights and a high number of repetitions. And rest should be minimal.
If you do 20 squats, and then discuss for half an hour with Masha, what kind of pumped-up guy is looking at you with a passionate look, undressing you with his eyes, such and such a beauty, but in reality he just needs a bar and is waiting for you to free him, then your fat will remain in its proper place.
In general, workouts for girls to lose weight can be so varied that you get tired of listing them.
Strength training is perhaps the most effective option, in my opinion. Muscles grow, fat is burned - beauty.
There are many options for training programs. For example, you can do 3-4 sets of one exercise with a rest of 20 to 60 seconds. You can do sets of 2-3 exercises and do them without rest for several circles with rest only at the end of the circle. Or you can even do a circuit training session and run around the gym the entire workout with your tongue hanging out.
Here everyone must choose for themselves what they like best, but for me the golden mean is ideal - sets of 2-3 exercises. This is intense just enough so that a person at the fortieth minute of circuit training does not begin to see parallel worlds, but at the same time he has given his all to the point that, when he comes home, he will have neither the strength nor the desire to get dumplings out of the freezer, because for this he will need to lift hand.
Workouts to burn fat at home and in the gym
Exercises for burning fat can be done both at home and in a specially equipped gym. In order to choose the most suitable option, you need to carefully study all the qualities of both types of activities.
Gym
Pros:
- Professional equipment - exercise machines, sports equipment, etc.
- An experienced instructor who will help you perform all the exercises correctly, avoid injury, and choose the right exercise program and diet.
- Surrounded by people who share common goals.
- Sports figures that help inspire you.
Minuses:
- To visit some gyms you will need an impressive amount of money.
- You will need to adapt to the operating hours of the center.
- Many ladies who have an imperfect figure may be embarrassed by the presence of beautiful, fit girls nearby.
Home conditions - pros and cons
Pros:
- The classes are completely free.
- Training time depends on individual preferences.
- There is no need to go anywhere or rush.
- There is no one at home, so there is no constraint.
Minuses:
- For home training you will need enormous willpower, because... Laziness can triumph over the desire to lose weight.
- Lack of special equipment.
- Create your own exercise and diet program. This will take quite a lot of time, because... you will have to study a considerable amount of relevant literature. The wrong choice will lead to the lack of the desired result or even harm to health.
How often should you go to the gym?
I consider the optimal amount of training in the gym to be 3 days a week .
You can additionally include cardio training or home workouts with your own weight.
But I don’t recommend training every day in the gym with iron. You simply will not recover, and after a week of such training, the grannies at your entrance will begin to call you a drug addict because of your eternally tired appearance and shaking arms and legs.
This is especially important if you are just starting to train. You need to enter the mode smoothly. You need to start with a small load and gradually increase it .
If you think that when you come to the gym on the first day, you will sit there until closing and do everything that can and cannot be done with the exercise equipment, then your fat will miraculously evaporate , then you are deeply mistaken.
After such a desperate attempt to become slim, you run the risk of lying in bed for the next week in extreme pain, even if a mosquito lands on your leg. But the fat will remain in its usual place.
What time of day is best to do classes?
It all depends on free time. The main thing is to do this workout, regardless of the time of day, unless it is late at night. The ideal time for women to do strength training at home is between 3 and 4 o'clock in the afternoon. But, since not all women are free at this time, they can do strength training in the morning before work, or in the evening after work, if the woman is on maternity leave, she can do the exercises when the child is sleeping or playing quietly.
READ ALSO: Home Pilates complex for weight loss ─ Reviews from those who have lost weight
Weight loss training program for girls
Now I will list and briefly describe some of the best and basic exercises that I use when creating fat burning workouts for girls.
Leg exercises
Squats . There are a lot of variations of squats. You can squat with a barbell on your shoulders, with dumbbells in your hands, in a smith, in a hook. Personally, I most often use squats with dumbbells in my hands.
But the technique for performing all squats is the same - the weight is always transferred to the heels, the pelvis is pulled back, the knees are spread to the sides where the toes are pointing, the knees do not go far forward beyond the toes, the back is straight, the shoulder blades are brought together, the lower back is arched, the chin is raised, the gaze is directed straight .
Lunges . And again there are a lot of variations. There are Bulgarian lunges, there are diagonal/cruciate/cruciate lunges and whatever lunges they were called, and all of them can be done both with free weight and in Smith.
You can also do lunges while standing in one place, or while moving. You can take a step forward, or you can take a step back. But again, the technique remains the same - the emphasis is only on the front leg , the weight is transferred to the heel, the knee is above the heel, the lift is carried out not by straightening the knee, but by moving the pelvis forward.
Deadlift . Believe it or not, there are so many options again. For example:
- classical,
- dead,
- Romanian,
- sumo.
Here, of course, there are very noticeable differences. In the classic version, a full squat is performed and the quadriceps is more involved in the work. In the deadlift and Romanian deadlift, the movement is performed by leaning the body and the knees are either straight or slightly bent. Deadlift sumo differs from all others in that in it the legs are placed much wider and the toes are pointed to the side, while in the rest the legs are placed approximately shoulder-width apart.
Again, they have a basic common principle - the weight is always transferred to the heels, and the back is always straight .
Platform leg press . The exercise is very similar to squats, only here the back muscles are not involved in the work. And the principle is the same as everywhere else - you need to push the platform with your heels, but not with your toes.
The position of the legs will determine which muscle will work more. If you place your legs wider, the adductor muscle of the thigh will work more, if narrower, then the outer part of the thigh, if lower, then the front, and if higher, then the back.
Hyperextension . An exercise that not only works well on the back of the thigh and buttocks, but also strengthens the back. The most important thing is to keep your back straight and look straight. If your back bends, you can get injured.
Breeding, abducting, and bending legs in machines are already isolating exercises, with which usually no one has any difficulties. It is difficult to do them incorrectly, because the simulators are designed to simplify the technique, and here everything is simplified so much that even the trajectory of movement is given and you just need to direct the effort.
Upper body exercises
Upper block thrust . This is a back exercise. Many people have difficulty with it because they feel their hands instead of their back. This can be solved quite simply. You just need to pull not with your hands, but with your back.
It would seem that I'm joking, but no. To pull with your back, you need to start the movement by lowering your shoulder blades down and then pulling your elbows behind your back. That's all. And you don’t need to pull the bar as close to yourself as possible if your shoulder blades no longer move together.
Bent-over barbell row . Also the back exercise and the problems with it are the same. Surprisingly, they resolve it in the same way. First, we bring the shoulder blades together, then we pull the elbows behind the back, do not spread the elbows, but press them to the body, and now the back is pumped. You also need to keep your back straight and tilted forward at all times, and your legs slightly bent.
Push ups . But here there are also a lot of variations. Even if you say that you don’t know how to do push-ups, I’ll just smile and find a million options for how you can do push-ups. For example, you can do push-ups from the floor from your knees or a wave, or you can do push-ups from the bar. In general, don't make things up.
Pressing dumbbells, barbells, disks while sitting or standing . This is an exercise for deltoids. If you want your shoulders to be graceful, then rock them. And don't be afraid that you will become a girl with shoulders like a coat hanger.
For a girl to be spoiled by toned shoulders, they need to be twice the size of her hips, and this is almost impossible. Besides, there is nothing complicated about these exercises, you just take and lift the weight above your head.
Lifting dumbbells and swinging in front, back or to the sides . More shoulder exercises. But where you pull the weight will determine which part of the deltoids will work. If you lift the weight in front of you, the front part of the deltoids works. If to the sides, then the middle one, and if back, then the back one. And again, nothing complicated, just try to pull not with your hand, but with your elbow.
abdominal exercises , since there are simply a million of them.
If I do this, then your grandchildren will finish reading the article with abdominal exercises. I told you how to properly pump up your abs to get rid of your belly fat here.
Fast and effective interval training
There is another way to start fat burning processes in the body - interval training. It does not require much time - just 15 minutes is enough.
The set consists of 4 exercises that need to be performed in 5 approaches - 25 seconds for each with a 10-second rest between them:
- “Side lunch” with touch - stand with your feet together, move one leg to the side, resting your toe on the surface, the other leg is slightly bent at the knee, tilt your body slightly forward, and move your pelvis back, touching the same hand on the floor. After this, make a short jump, changing legs, and do the same in the other direction.
- “Plank” on the elbows - stand on your elbows and toes, tense your whole body, keeping all parts in one line. Then you need to move one leg to the side, resting it on the floor with your toe, and do the same with the other leg. After this, return the limbs to IP, holding the bar.
- Next, let's perform squat jumps - stand on the floor with your feet shoulder-width apart and your back straight. Bend your knees, move your pelvis back and body forward, bend your elbows in front of you and squat deeply. From this position, jump up, simultaneously straining the muscles of your buttocks and twisting your pelvis forward, straightening your arms and moving them slightly back.
- “Reverse plank” - sit on the surface, resting on your palms so that your fingers point towards your heels. Rest on your heels (legs straight), pulling your socks towards you. Raise your pelvis off the floor so that your entire body is one straight line. After this, you need to push your pelvis up as much as possible, and then lower it down a little. Then first move one leg (straight) to the side, then the other and again push the pelvis up and then down. Then return the legs one by one to IP, pushing the pelvis up.
I repeat once again - it is important to perform all these exercises not only technically correctly, but also quickly. And watch your breathing - no need to hold it, inhale while relaxing, and exhale while tense
After such a load, fat burning will continue for another 4-6 hours. This information is confirmed not only by experts, but also by reviews of people who train in a similar way.
Regardless of the chosen path of shaping your body, tune in to long-term work; only patience and work will make your figure attractive and fit.
Training program
As an example, I will show you what a weight loss training program might look like. First, let's consider the option with one exercise.
Day 1 (legs with emphasis on the hamstrings and adductors):
- Reducing the legs in the simulator 4 sets of 20-25 times (rest no more than 40 seconds).
- Sumo deadlift 4 sets of 12-20 reps (rest 30 to 60 seconds).
- Leg press with a narrow stance and legs raised up, 4 sets of 16-20 reps (rest 30 to 60 seconds).
- Hyperextension 4 sets of 12-20 reps (rest 30 to 60 seconds).
- Leg bending in the simulator 4 sets of 16-20 times (rest no more than 40 seconds).
Day 2 (top):
- Bent-over barbell rows 4 sets of 12-20 reps (rest 30 to 60 seconds).
- Upper block rows to the chest 4 sets of 12-20 times (rest from 30 to 60 seconds).
- Wide-grip push-ups from the bar, 4 sets of 16-20 reps (rest 30 to 60 seconds).
- Seated dumbbell press 4 sets of 12-20 reps (rest 30 to 60 seconds).
- Rear delt raises in the simulator: 4 sets of 16-20 reps (rest 30 to 60 seconds).
- Hanging leg raises 3 sets of 15-25 reps (rest 30 to 60 seconds).
- Raising the body on the bench 3 sets of 15-25 times (rest from 30 to 60 seconds).
Day 3 (legs with emphasis on the buttocks):
- Leg abduction in crossover 4 sets of 12-20 times (rest no more than 30 seconds).
- Smith lunges 4 sets of 12-16 times on each leg (rest 30 to 60 seconds).
- Squats with dumbbells 4 sets of 12-20 times (rest from 30 to 60 seconds).
- Deadlift 4 sets of 12-20 reps (rest 30 to 60 seconds).
- Leg extensions in the simulator: 4 sets of 16-25 times (rest no more than 30 seconds).
The next version of the program will be for more advanced athletes who have already seen the door of a sports club at least 10 times. This program will contain sets of two exercises.
Day 1 (legs with emphasis on the hamstrings and adductors):
Superset No. 1:
- Reducing the legs in the simulator 4 sets of 20-25 times.
- Sumo deadlift 4 sets of 12-20 reps.
Superset No. 2:
- Leg bending in the simulator 4 sets of 16-20 times.
- Leg press with a narrow stance and legs raised up, 4 sets of 16-20 reps.
Superset No. 3:
- Hyperextension 4 sets of 12-20 reps.
- Lunges with dumbbells on the go, 4 sets of 10-16 times per leg.
Day 2 (top)
Superset No. 1:
- Bent-over barbell rows 4 sets of 12-20 reps.
- Upper block rows to the chest 4 sets of 12-20 reps.
Superset No. 2:
- Push-ups from the bar with a wide grip, 4 sets of 16-20 times.
- Standing barbell press 4 sets of 12-20 reps.
Superset No. 3:
- Rear delt raises in the simulator: 4 sets of 16-20 reps.
- Lifting the pancake in front of you 4 sets of 12-20 times.
Superset No. 4:
- Hanging leg raises 3 sets of 15-25 reps.
- Lifting the body on the bench 3 sets of 15-25 times.
Day 3 (legs with emphasis on the buttocks)
Superset No. 1:
- Crossover leg abduction 4 sets of 12-20 reps.
- Smith lunges 4 sets of 12-16 times on each leg.
Superset No. 2:
- Leg extensions in the simulator: 4 sets of 16-25 reps.
- Squats with dumbbells 4 sets of 12-20 times.
Superset No. 3:
- Deadlift 4 sets of 12-20 reps.
- Gluteal bridge 4 sets of 16-25 reps.
This is perhaps my favorite type of training program. But there is also an option for the truly desperate.
Circuit fat burning training
For those who urgently need to lose all the fat in 3 hours, which they haven’t had time to lose over the last ten years, but now they’re on fire. We present to your attention a circuit training in which you need to forget what rest is and completely immerse yourself in the atmosphere of sweat running down your chubby cheeks, on which clumsy jocks are slipping.
Usually such programs are compiled for the whole body at once, so there will be one:
- Squats with a barbell on your shoulders 10-20 times.
- Bent-over barbell rows 12-20 times.
- Push-ups from the knees 12-20 times.
- Lunges on the go with dumbbells in your hands 10-20 times.
- Upper block rows 12-20 times.
- Standing dumbbell press 12-20 times.
- Deadlift 10-20 times.
- Swing to the side 16-20 times.
- Rear delt raises in the simulator 16-20 times.
Cardio
In addition to strength training, for effective weight loss you also need to include cardio training. They also burn quite a lot of calories.
Therefore I advise using:
- path,
- orbitrek,
- jump rope,
- exercise bike,
- and even stairs
as an additional load after training.
You can also add cardio on days when you take a break from the gym.
If your fat is still virgin and the iron in the gym doesn’t bother you, then I advise you to start gradually and do cardio no more than 3-4 times a week for 20-30 minutes. If you are already a seasoned warrior in the fight against excess weight, then you can do cardio even every day for 30-60 minutes.
It’s best to do cardio in the morning on an empty stomach , but this doesn’t mean that you just bought a gym membership and immediately started running 20 kilometers in 40 minutes while hungry. If you try to do this, you will travel 20 kilometers in an ambulance while they pump you out.
This is a big load on the body, so you need to start slowly. At first, just walking, and after the food has already been digested by your stomach. Then you can quickly move for about an hour towards a better life. And then you can generally run in the morning on an empty stomach.
How to do a warm-up correctly
Warming up before strength training is aimed at warming up the body. Can I do standard cool-down exercises? Turns of the head, shoulders, joints, etc. But this is not enough. The ideal option for warming up is 10 minutes of cardio before strength training. If you have an elliptical, treadmill or exercise bike at home, you can warm up with them. 10 minutes of intense cardio will get your blood pumping and warm up your muscles. Afterwards you will need to rest for a couple of minutes, drink water and start doing strength training.
READ ALSO: Yoga: a home set of exercises for beginners
A little about nutrition
Speaking of nutrition. Nutrition also plays a huge role in losing weight. If you think that you bought a gym membership and that’s it, success is in your pocket, and you’re already wearing a dress 7 sizes too small, then you’re wrong. If you go to the gym, but continue your chaotic kitchen life, then the fat will not go away.
To lose weight, you will have to eat right, and I wrote about this in a separate article about proper nutrition for weight loss.
Cardio Training Goals
Coming to the gym for the first time, every girl wants to lose weight first of all, because intense cardio training burns a large amount of fat.
At the same time, it does not matter at all which exercise machine the fair sex chooses for this, since cardio training accelerates metabolic processes throughout the body , and not in its individual parts.
The second most popular goal of cardio training is to strengthen the cardiovascular system. It is the heart that receives enormous load during such activities. Due to blood circulation in the body, the walls of blood vessels are strengthened, and the blood is saturated with oxygen.
Cardio exercise also promotes profuse sweating. Together with sweat, a large number of toxins and harmful substances are removed from the body , which affects the health of the skin and the body as a whole.
