Workout program for weight loss

As a rule, a weight loss training program for women involves a progressive, i.e. gradual increase in load. This happens due to the fact that the number of repetitions and approaches gradually increases. A program designed for weight loss, in addition to everything else, improves metabolism, activates immunity and significantly increases the overall tone of the body.

There are a great many methods and programs today: you can train 4 days a week and rest for three, you can train every other day or every day. There are also a variety of exercise techniques aimed at burning fat, strengthening muscle tissue, and shaping problem areas of the body. Experts advise training in a sports club, fitness center, or gym. The advantages of such classes are obvious - the help and control of a professional trainer, increased motivation for training, because there will be slimmer figures around as role models. In addition, specialized centers have a lot of equipment that helps you lose weight faster and "sculpt" your figure. However, there is an option for training in a more intimate setting, that is, a home weight loss workout program, which involves a higher level of self-discipline and a minimal set of items - a jump rope, a fitness ball, and small dumbbells.

Training principles.

• If you are doing exercises with a load (weight), you need to choose a weight that makes the last two repetitions of the intended movement difficult. If you choose too much weight (dumbbells), you will not be able to perform the exercise with the required technique, and if the weight is insufficient, there will be no result. How to determine the weight? With the help of a small sports "experiment": according to the plan, 12 repetitions, but you are not too tired and can do 14-15, therefore, the weight needs to be increased.
• Between approaches (sets) you need to take very small but mandatory breaks (30-40 seconds), thus maintaining a high training pace, and the body will get a short respite.
• A weight loss training program is impossible without warming up. Unprepared, "cold" muscles are often subject to injuries, just as unprepared ligaments are often subject to stretches. Therefore, before starting the main exercises, you need to "warm up" for at least 10 minutes, and after finishing the workout, you should also let your muscles calm down, that is, move a little, slowing down the pace.
• A weight loss training program should improve your health, not put it at risk, so if you have a chronic or exacerbated illness, you should consult your doctor before starting a training program. In addition, whether you are training under the guidance of a trainer or on your own, you must strictly adhere to the chosen technique and its rules.
• It should be remembered that not even the most fashionable method excludes adherence to a diet and the rules of reasonable nutrition.

[ 1 ], [ 2 ]

Strength training program for weight loss

How long is the weight loss strength training program designed for? The basic course is a cycle of classes lasting three to four months. Then you need a two-week break and repeat the main course, but with a greater load. The break can also be a month, it all depends on what results you want to achieve. You can give your muscles a long "vacation" in the summer, and resume classes in the fall

A strength training program for weight loss is a precise adherence to technique and the ability to “listen” to your body and muscles.

The first stage of training lasts from 2 to 4 weeks, when the maximum weight of the dumbbell or other devices, in total, is no more than 6-8 kilograms. The task is to transfer the exercise into automatism and teach your muscles to be in good shape.

The second stage is increasing the weight by 25-30% and gradually increasing the repetitions and sets. The peak load is the 4th week from the start of training. This is certainly stress for both the body and the nervous system, however, such an increase in effort is a light and useful stress. It is this kind of shake-up that will neutralize excess calories and fat deposits.

The weight loss strength training program includes three sessions per week, which last 50-60 minutes. In addition, the time period of each session should include time for warming up and "cooling down". Warm-up involves light gymnastics for all muscles of the body, starting from the top and ending with the calf muscles of the legs. Do not forget to warm up the tendons and joints with rotational movements and swings. Stretching is appropriate after the end of the workout, since this is when the muscle tissue needs to gradually calm down.

An option that involves a strength training program for weight loss, designed for three days:

First day:

• Squats - 5 sets of forty times. Note that your feet should be shoulder-width apart, feet parallel to each other, and your hands should go forward with the load during the squat.
• Straight crunches (pulling the shoulder girdle to the pelvis), with the feet resting on the bench - 2 sets of 30 reps. Make sure that the range of motion is not too great, since then the hip muscles and joints will work, and not the abdominal muscles. Crunches are one of the most effective exercises that the training program for losing weight on the sides and abdomen offers.
• Leg raises, bent at the knees, sitting on a bench, hands with weights above – 1 set, 50 lifts.
• Shallow squats, legs slightly narrower than shoulder width, back straight, arms moving forward as you squat – 3 sets of 35-40 reps.
• Classic deadlift – one approach, 40 times. The deadlift is performed from a position where the legs are slightly bent at the knees, the feet are at the width of your shoulders, the back should be kept straight. The weight of the barbell (load) in the first days should not exceed 1/10 of your weight (80 kilograms of your weight – no more than 8 kilograms of equipment). This weight seems small, but the number of lifts more than compensates for the apparent ease.
• Toe raises, arms are spread horizontally to the sides as they rise – one approach, 50 times. This exercise is the most effective of all that the training program for losing weight in the legs offers.
• Straight crunches – one set, 30-40 times until fatigue.

[ 3 ]

Day two:

• Classic deadlift – four sets of 35-40 reps.
• Straight twisting – two sets of 35-40 reps.
• Reverse crunches, which work on the abdominal muscles when the pelvis is pulled up to the shoulders, and not vice versa, as in simple crunches. The position is horizontal, hands - grip the bench at the head, legs are half bent. Make sure the amplitude is small and that each time the lower back is first pressed to the plane, and then torn off from it with a twisting jerk. One set of 35-40 times.
• Medium foot placement, shallow squats - two sets of 40 reps.
• Bent-over row. To avoid injury, make sure your knees are slightly bent and your back is not “rounded.” – one set of 35-40 approaches.
• Simple straight crunches – 35-40 times, one approach.
• Reverse crunches, 35-40 reps, one set.
• Exercises for developing the pectoral muscles - bench press, narrow grip. Three sets of 25-30 reps.
• Deadlift – three sets of 30 reps.
• Calf raises – two sets of 35-40 reps.
• Straight crunches - as many as you can.

Day three:

• Lying down bench press, wide grip – three sets of 20 reps.
• Straight crunches – 2 sets, 30 reps.
• Forceful leg turns – three sets, 20 times.
• Feet shoulder-width apart, squats – two sets, 40 reps.
• Bent-over row – two sets of 30 reps.
• Straight crunches – one set, 40 reps.
• Leg rotations – two sets of 20-25 reps.
• Bench press, close grip – three sets of 30 reps.
• Deadlift – two sets of 35-40 reps.
• Calf raises – 2 sets of 35-40 reps.
• Straight crunches - as many as you can.

The weight loss training program can also be designed for two sessions per week, when you need to perform only 10 exercises during the training, alternating two of the proposed three options. Please note that the most effective training program for losing weight on the buttocks, training program for losing weight on the sides, thighs, abdomen and other problem areas is in the presence of a professional trainer who can either add or limit the load. In addition, the gym has very useful devices for performing exercises that you will not find at home.

Weight Loss Workout Program for Women

A weight loss complex can be short-term, when you only need to correct your figure, for example, remove "breeches" or the so-called "ears". Then a specific complex comes to the rescue - a training program for losing weight in the hips, which accomplishes the task. If you need to tighten your figure as a whole, the exercises are selected as diverse as possible and the process itself lasts at least a month.

Workout program for fast weight loss

This complex is designed to achieve a fairly stable result in a short time. Fat deposits literally "melt" provided that you work out in a specialized gym under the guidance of a qualified trainer. Working in gyms is always more effective, in principle, since there is an element of active motivation, control from the program manager, and in the company of program participants, competing, it is much more interesting and the desired result is achieved faster.

A home weight loss workout program requires the availability of sports equipment and exercise machines. If you have them, it is enough to study the basic course under the guidance of a trainer, and then continue to exercise at home.

The complex includes a training program for slimming the buttocks, a training program for slimming the thighs, a training program for slimming the stomach and legs. The proposed course is aerobic exercises on various specialized cardio machines, designed for a month of training.

Recommendations and tips for beginners:

• You should not exercise on each machine for more than 4-5 minutes. You can increase the time after a week, and this should be done gradually over the course of a month.
• Before starting a workout, a warm-up and muscle warm-up are required.
• During the workout, you need to take short breaks of 1-2 minutes, during which you can take a sip of water. The liquid should be drunk in small sips, but no more than one liter during an hour-long workout. Experts recommend drinking a glass of still water before the start of the workout, and 100-150 ml of liquid every 15-20 minutes during the workout. After the workout, you also need to drink for the next two hours to restore the moisture lost through sweating.
• Change exercise machines immediately, without long breaks, alternating between the treadmill, stepper and exercise bike.

The training program for rapid weight loss fits into a small table, which has an indicator - the level of load. The level is indicated in ten-point measurement, where the highest division should correspond to the highest heart rate. The maximum indicator is calculated simply: 220 minus age. For example, 220-28 = 192. If the load corresponding to 5 points is indicated, then it is calculated for half the maximum, 6 and 7 points - 60 and 70% of the maximum, and so on. Any gym has cardio equipment equipped with heart rate and pulse sensors, so it is quite easy to control the intensity of the exercises. The workout takes about 20-30 minutes, it is better to do it daily twice a day, then in just one month you will notice how your figure has tightened up, and the weight has begun to go away.

Choosing a simulator	Load, level	Period
Treadmill	Simple warm-up, warm-up	No more than 5 minutes of walking or running
Treadmill	From 5 to 6	From 4 to 6 minutes
Pedal stepper	From 5 to 6	From 4 to 5 minutes
Exercise bike	From 5 to 6	From 4 to 6 minutes
Exercise bike	End of class, slow pace	From 4 to 5 minutes

Laysan Utyasheva's weight loss training program

The weight loss training program for women, created by a professional gymnast, world champion and multiple European champion, is obviously one of the most effective and popular methods used by women to improve their figure. The peculiarity that the weight loss training program of Laysan Utyasheva suggests is special clothing that helps to achieve a quick and lasting result. This is thermal clothing that creates a "sauna" effect, helping to effectively remove fat deposits in problem areas. If there is no opportunity to buy such special clothing, Laysan offers a simple solution: an anti-cellulite agent is applied to the body (hips, buttocks, sides), then problem areas are wrapped in ordinary cling film. The form of clothing for training can be any comfortable, the main thing is that it is made of cotton material. A warm-up is mandatory, as in all other methods, after which exercises are performed on a special gymnastic carpet. The proposed complex is essentially a training program for weight loss at home, it is so simple, effective, and does not require special sports equipment.

Laysan Utyasheva's weight loss training program, brief description:

• Starting position: sitting on a mat, legs extended, buttocks pulled in. Bend back at an angle of 40-45 degrees. You need to do 8-10 bends back.
• While sitting, perform leg lifts, first one at a time, 8-10 times each. Then lift both legs 8-10 times. Make sure that the toes are extended as much as possible.
• Sitting on the mat, you need to lift your legs one by one, but stretch the leg according to the principle of "scissors". Repeat with each leg 8 times. Then do "scissors" 8-10 times, keep your legs at an angle of 30-40 degrees.
• Starting position - lying on your stomach. The body is raised by 40-45 degrees, hands behind the head on the back of the head. Leg movements are performed 8-10 times, similar to what you did while sitting on the mat. This is actually the training program for losing weight in the legs and the training program for losing weight in the buttocks.
• The next series is a training program for losing weight on the sides and a training program for losing weight on the hips. Lying on your back, legs slightly bent, feet resting on the floor, hands behind your head. The body is raised with an amplitude of no more than 30-40 degrees, repeating 8-10 times.
• Exercises for the waist - the well-known twists. The body is completely raised, alternately approaching the right, then the left knee. Repeat 15-18 times.

Workout program for losing belly fat, name and sequence.

• Body lifts and bends from the "lying on your back" position with your arms behind you. Bends alternately to each leg, repeat up to 20 times. The goal is to work the small abdominal muscles.
• Lifting the pelvis upwards from a supine position, with bent knees and feet resting on the floor. The goal is to work the large abdominal muscles.
• Raising the body upwards with a push from the "lying on the back" position with extended legs, pointed toes and arms behind. The task is to work the upper abdominal muscles of the press. Repeat up to 20 times.
• Raising the body from the position "lying on the left side", crossing the legs (right leg on top), hands behind the head. Repeat up to 20 times.
• Raise your body upwards from a prone position, legs straight, arms extended.
• Raising the body from the position "lying on the right side", crossing the legs (left leg on top), hands behind the head. Repeat up to 20 times.

The famous gymnast has more complex complexes designed for "advanced" fitness enthusiasts, in addition, there are videos that clearly demonstrate examples of exercises. However, the home weight loss workout program is no less effective, provided that it is performed regularly, as well as the desire to lose weight.

Diet program for weight loss

Both a strength training program for weight loss, and a training program for quick weight loss, and a training program for weight loss at home are unthinkable without following the rules of rational nutrition. Following the following principles will help you lose weight faster and “sculpt” a figure that others will admire:

You must not overeat before training. You must eat at least two hours before the start of training.

• Fasting before training is also inappropriate. In order for the training to be effective, the body needs energy, which means it needs carbohydrates. It is useful to “recharge” with buckwheat or oatmeal two hours before the start of physical activity. A small portion of salad dressed with vegetable oil and fruit (except grapes and bananas) for dessert will allow you to feel full and get the necessary nutrients. The total volume of a serving of porridge should not exceed 250 grams, 100 grams of salad is enough, and 1 apple or 1 orange is preferable from fruits. If training takes place in the early morning hours, you can recharge your batteries with a fruit salad eaten 30 minutes before training. •
• The weight loss nutrition program involves drinking enough liquid, the purpose of which is to remove toxins and harmful deposits. If you are actively involved in training, cocoa 0 no more than 2 cups a day with a minimum amount of sugar will help saturate the body and at the same time strengthen the heart muscle. Green tea without added sugar also effectively promotes weight loss, a mixture of green tea with honey and lemon is especially effective. If you decide to lose weight, a healthy drink should always be at hand, that is, you can carry it with you in a small container and drink it in small sips every half hour.
• Weight loss will be beneficial and the result stable if you combine a weight loss diet program and a weight loss training program. Therefore, the diet should include protein products that can saturate the body and bring the required amount of energy. Dietary and at the same time quite nutritious products include low-fat cottage cheese, boiled poultry (breast), egg whites (omelettes and soufflés), boiled sea fish and squid. Green salads with vegetable oil will supplement the diet with essential vitamins and microelements, but salt and sugar should be limited as much as possible.

The weight loss nutrition program involves one unloading day per week, during which period it is recommended to consume the following products:

• 1 liter of low-fat kefir and 0.5 liters of still mineral water.
• 2 glasses of orange juice (fresh is better), 1 liter of still mineral water and one boiled egg.
• 200 grams of green salad (in two doses), two apples and 1.5 liters of still mineral water.
• 200 grams of buckwheat porridge (in two doses), 2 oranges and 1.5 liters of green tea.

A weight loss training program is a way to start shaping your figure in advance, before the beach season, when you want to show off your toned abs and thin waist. No matter what quick weight loss training program you use, you will get results in a month. Moreover, the famous figure shaping expert Arnold Schwarzenegger claims that muscles need to be “surprised”, that is, periodically change the techniques for performing exercises. The choice of methods is great, the main thing is to have motivation and a certain amount of persistence.