Slimming Workout Program

As a rule, the slimming training program for women assumes a progressive, that is, a gradual increase in the load. This is due to the fact that the number of repetitions and approaches is gradually increasing. The program, designed to reduce weight, in addition to improving the metabolism, activates the immune system and significantly increases the overall tone of the body.

Methods and programs today there is a great variety: you can train 4 days a week, and three to relax, you can practice every other day or every day. There are also various techniques for performing exercises that are aimed at burning fat, strengthening muscle tissue, forming a problem area of the body. Experts advise to train in a sports club, fitness center, gym. The advantages of such training are obvious - help and control of a professional trainer, increase of motivation for classes, because around will be more slender figures as an example for imitation. In addition, specialized centers have a lot of equipment that helps to lose weight quickly and "fashion" the figure. However, there is a variant of studies in a more chamber atmosphere, that is, a training program for losing weight at home, assuming a higher level of self-discipline and a minimum set of items - a skipping rope, fitness ball and small dumbbells.

Principles of training.

• If you perform exercises with weight (weight), weight should be chosen so that it hinders the last two repetitions of the intended movement. If you choose too much weight (dumbbells), you can not perform the exercise in the right technique, 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 there are 12 repetitions, and you are not too tired and can make 14-15, therefore, the weight needs to be increased.
• Between the sets (sets) it is necessary to do very small, but obligatory breaks (for 30-40 seconds), thus, the high rate of training will be kept, and the organism will receive a short respite.
• The program of weight loss training is impossible without warming up - warm-up. Unprepared, "cold" muscles are often injured, as well as untreated ligaments - to sprains. Therefore, before you start the main exercises, you need to "warm up" for at least 10 minutes, and after the end of the workout, you should also let your muscles calm down, that is, move a little, reducing the tempo.
• The slimming workout program should improve your health and not expose it to risks, so if you have a chronic or exacerbated disease, you should consult your doctor before the training "start". In addition, doing the training under the guidance of the coach or independently, you must strictly adhere to the chosen technique and its rules.
• It should be remembered that no one even the most fashionable technique does not exclude the observance of diet and rules of reasonable nutrition.

[1], [2]

Weight Loss Strength Program

For how long is the strength training program for weight loss calculated? The basic course is a cycle of lessons lasting three to four months. Then you need a two-week break and a repetition of the main course, but with a higher load. The break can be monthly, it all depends on what kind of results you want to achieve. Long-term "vacation" can be arranged in the muscles during the summer period, and in autumn, resume classes

The weight training program for weight loss is the exact adherence to technology and the ability to "listen" to your body, muscles.

The first stage of training lasts from 2 to 4 weeks, when the maximum weight of dumbbells or other devices, in total - it is not more than 6-8 kilograms. The task is to translate the exercise into automaticity and to teach your muscles to be toned.

The second stage is weight gain by 25-30% and gradual increase in repetitions and sets. Peak load - the 4th week from the start of training. This, of course, is a stress for the body and the nervous system, however, such an increase in effort is an easy and useful stress. It is this shake and will neutralize excess calories and fat deposits.

The strength training program for weight loss includes three classes per week, which last 50-60 minutes. In addition, in the time period of each session, it is necessary to include the time for reheating and "cooling down". Warm-up involves easy gymnastics for all the muscles of the body, starting from the top, ending with the calf muscles of the legs. Do not forget to warm up the tendons and joints with the help of rotational movements and swings. Stretch marks are appropriate after the end of training, that's how exactly then muscle tissue needs gradual soothing.

The option, which involves a weight training program for weight loss, designed for three days:

First day:

• Squats-5 approaches forty times. Pay attention, the feet should stand on the width of your shoulders, your feet parallel to each other, your hands on the squat go forward along with the load.
• Twisting straight (pulling the shoulder girdle to the pelvis), with the emphasis of the legs in the bench - 2 sets of 30 times. Take care that the amplitude of the movements is not too great, since then the hip muscles and joints will work, and not the muscles of the press. Twisting is one of the most effective exercises from what the training program offers for slimming your sides and the press.
• Raising the legs, bent at the knees, sitting on the bench, hands with a load at the top - 1 approach, 50 lifts.
• Shallow squats, legs are narrower than the width of your shoulders, your back is straight, your arms go forward - 3 sets of 35-40 times.
• Classical thrust of the camp is one approach, 40 times. Traction is carried out from the position, when the legs are slightly bent at the knees, the feet stand on the width of your shoulders, the back should be kept straight. The weight of the bar (load) in the first days should not exceed 1/10 of your weight (80 kilograms of your weight - no more than 8 kilograms of attachments). It seems that this weight is small, but the number of its lifts more than compensates for apparent ease.
• Ascent to the toes, hands on the rise are bred horizontally to the sides - one approach, 50 times. This exercise is the most effective of all that the training program for slimming your legs offers.
• Direct twisting - one approach, 30-40 times to fatigue.

[3]

Second day:

• Classical deadlift - four sets of 35-40 times.
• Twisting straight - two approaches 35-40 times.
• Back twists that work on the muscle tissue of the abdomen, when the pelvis is pulled to the shoulders, and not vice versa, as in simple twists. The position is horizontal, the arms are clasped behind the bench at the headboard, the legs are half-bent. Watch for a small amplitude and so that each time the loin first clamped to the plane, and then torsion breaks away from it. One set of 35-40 times.
• Average setting of the legs, shallow squats - two sets of 40 times.
• Draft in slope. To avoid injury, make sure that your knees are slightly bent and your back is not "rounded". - one set of 35-40 approaches.
• Simple straight twisting - 35-40 times, one approach.
• Back twisting, 35-40 times, one approach.
• Exercises for the development of pectoral muscles - bench press, the grip is narrow. Three approaches are 25-30 times.
• The deadlift is three sets of 30 times.
• Ascent to socks - two approaches 35-40 times.
• Direct twisting - as much as you can.

The third day:

• In the supine position press, the grip is wide - three sets of 20 times.
• Direct twisting - 2 sets, 30 times.
• Turning the legs with effort - three approaches, 20 times.
• Legs on the width of the shoulders, nesting - two approaches, 40 times.
• Thrust with a slope - two sets of 30 times.
• Direct twisting - one set, 40 times.
• Turns of the legs - two sets of 20-25 times.
• Press, in the prone position, the grip is narrow - three sets of 30 times.
• The deadlift is two sets of 35-40 times.
• Ascent to socks - 2 sets of 35-40 times.
• Direct twisting - at the maximum, as you can.

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

Slimming exercise program for women

Complex, aimed at losing weight, can be short-lived, when you just need to adjust the figure, for example, remove the "riding breeches" or the so-called "ears". Then a concrete complex comes to the rescue - a training program for slimming your hips, which fulfills the task. If you need to pull up the figure as a whole, the exercises are selected as diverse as possible, and the process itself lasts at least a month.

Program of training for rapid weight loss

This complex is designed to achieve a fairly sustainable result in a short time. Fat deposits literally "melt", provided that you will be engaged in a specialized gym under the guidance of a qualified coach. Working in sports halls is always more effective, in principle, because there is a moment of active motivation, control by the program manager, and for the company with the participants of the program, competing is much more interesting and quickly achieves the desired result.

The training program for losing weight at home requires the presence of sports equipment and simulators, if they are available, it is enough to study the basic course under the guidance of the coach, and then continue to do at home.

The complex includes a training program for slimming the buttocks, a program for training slimming hips, a program of training for weight loss of the abdomen and legs. The proposed course is aerobic exercises on various specialized cardio equipment, designed for a month of training.

Recommendations and tips for beginners:

• Each simulator should not be engaged for more than 4-5 minutes. You can increase the time after a week, and you need to do this gradually within a month.
• Before the start of training, you need a mandatory warm-up, warming up the muscles.
• During the training, you need to make small pauses for 1-2 minutes, during which you can take a sip of water. The liquid should be drunk in small sips, but not more than one liter during an hour's workout. Experts recommend drinking a glass of still water before classes start, and 100-150 ml of fluid every 15-20 minutes during training. After classes, you should also drink during the next two hours to restore the moisture lost during sweating.
• Change the simulators immediately, without major interruptions, alternating the treadmill, stepper and veloergometer.

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

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

Program for training Leysan Utyasheva for weight loss

The training program for weight loss for women, composed 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 the figure. The peculiarity that Lyaysan Utyashev's training program for weight loss suggests is special clothing that helps to achieve a quick and lasting result. This thermal clothing, creating the effect of "sauna", helping to effectively remove fat deposits in problem areas. If there is no opportunity to purchase such protective clothing, Leisan suggests a simple way out: an anti-cellulite remedy is applied to the body (hips, buttocks, sides), then problematic places are wrapped up with ordinary food film. The form of clothes for training can be any convenient, the main thing that it was made of cotton material. Necessarily, however, as in all other techniques, is a warm-up, after which the exercises are performed on a special gymnastic carpet. The proposed complex, in fact it is - a program of training for losing weight at home, so it is simple, effective, besides it does not require special sports devices.

Program for training Leysan Utyasheva for weight loss, a brief description:

• The starting position - sitting on the rug, legs are extended, buttocks are tightened. Tilts back at an angle of 40-45 degrees. It is necessary to perform 8-10 slopes back.
• Sitting are performed lifting legs, first in turn each 8-10 times. After rising both legs 8-10 times. Pay attention to the fact that the socks are maximally stretched.
• Sitting on the rug you need to lift your legs one by one, but the leg is stretched out on the principle of "scissors". Repeat each foot 8 times. Then perform a "scissors" 8-10 times, keep your feet at an angle of 30-40 degrees.
• The starting position is lying on the stomach. The body is raised by 40-45 degrees, hands behind the head at the back of the head. Movements with the feet are performed 8-10 times, similarly to what you did sitting on the rug. This is actually the program of training for weight loss and a program of training for weight loss of the buttocks.
• The next series is a training program for losing weight on the sides and a training program for slimming your thighs. Laying on the back, legs slightly bent, feet rest on the floor, hands behind the head. The body with an amplitude of no more than 30-40 degrees rises, the repetition is 8-10 times.
• Exercises for the waist - all known twists. The body fully rises, alternately approaching the right, then to the left knee. Repeat 15-18 times.

The program of training for weight loss of the abdomen, the name and consistency.

• Lifting the body and bends from the "lying on the back" position and the back of the hands. Deflections alternately to each leg, repeating up to 20 times. The task is to study the small abdominal muscles.
• Lift the pelvis upward from the "lying on the back" position, with bent knees and foot rest on the floor. The task is to study the large abdominal muscles.
• Lifting the body upwards with a push from the "lying on the back" position with elongated legs, stretched toes and backed-up arms. The task is to study the upper abdominal muscles of the press. Repeats up to 20 times.
• Lifting the body from the position of "lying on the left side, cross-legged (the right leg on top), hands behind the head. Repeats up to 20 times.
• Lifting the body by pushing upwards from the "lying on the belly" position, legs straight, arms extended.
• Lifting the body from the position of "lying on the right side," cross-legged (the left leg on top), hands behind the head. Repeats up to 20 times.

A well-known gymnast has more complex complexes designed for "advanced" fitness-lovers, in addition, there are also videos that clearly demonstrate examples of exercises. However, the program of training for weight loss at home is not less effective, provided it is regularly performed, as well as the desire to lose weight.

The diet for weight loss

And the weight training program for weight loss, and a program of training for rapid weight loss, and a program of training for losing weight at home is not conceivable without respecting the rules of rational nutrition. Observance of the following principles will help to quickly reduce weight and "fashion" a figure that will be admired by others:

Before training, you can not overeat. The meal should be at least two hours before the beginning of the classes.

• Fasting before training is also inappropriate. In order for lessons to be effective, the body needs energy, so carbohydrates are needed. It is useful for two hours before the exercise begins to "recharge" buckwheat, oatmeal porridge. A small portion of salad dressed with vegetable oil and fruit (except grapes and bananas) for dessert will allow you to saturate and get the necessary nutrients. The total amount of porridge portion should not exceed 250 grams, lettuce is enough 100 grams, of fruits, preferably 1 apple or 1 orange. If training takes place in the early morning hours, you can recharge with energy using a fruit salad, eaten 30 minutes before classes. •
• The diet program for losing weight involves the use of a sufficient amount of liquid, the task of which is to remove toxins and harmful deposits. If you are actively engaged in training, satiate the body and at the same time strengthen the heart muscle will help cocoa 0 no more than 2 cups a day with a minimum amount of sugar. Also effectively promotes weight loss green tea without the addition of sugar, especially effective is a mixture of green tea with honey and lemon. If you decide to lose weight, a healthy drink should always be at hand, that is, you can carry it in a small container and drink in small sips every half hour.
• Losing weight will be useful, and the result is stable if you combine a diet program for weight loss and a training program for weight loss. Consequently, protein foods must be present in the diet, which can saturate the body, bring in the right amount of energy. Dietary and at the same time, such products as low-fat cottage cheese, boiled poultry (breast), egg white (omelets and souffle), boiled sea fish and squid are considered nutritious enough. Green salads with vegetable oil supplement the diet with essential vitamins and trace elements, but salt and sugar should be limited as much as possible.

The diet program for losing weight assumes one day of unloading per week, during this period it is shown to use the following products to choose from:

• 1 liter of low-fat kefir and 0, 5 liters of still mineral water.
• 2 cups of orange juice (better fresh), 1 liter of still mineral water and one boiled egg.
• 200 grams of green salad (two meals), two apples and 1.5 liters of still mineral water.
• 200 grams of buckwheat porridge (in two meals), 2 oranges and 1.5 liters of malicious tea.

The slimming training program is a way to start shaping the figure well in advance of the arrival of the beach season, when you want to shine with a tight press and a thin waist. It does not matter which training program for rapid weight loss will be used, the result you will receive in a month. Moreover, the well-known specialist in shaping the figure, Arnold Schwarzenegger argues that the muscles need to "surprise", that is, periodically change the techniques of performing the exercises. The choice of methodologies is great, the main thing is that there should be a motivation and a certain amount of perseverance.