Every person who aims to lose weight begins to look for a magic set of exercises for weight loss: how to burn more, exercise less and not give up the usual sweets and fast food.
It is important to understand that playing sports for weight loss is a competent combination of physical activity and proper nutrition. As some trainers say, all training begins in the kitchen.
Today we will understand the intricacies of competent training, exercises and execution techniques, building a typical training week and adjusting the diet.
How to exercise for weight loss
There is no universal set of exercises that would suit everyone and that would guarantee weight loss in the shortest possible time. However, you can create your plan structure, based on some main principles, and already in it choose those exercises that are most suitable, based on technical, physical and time capabilities.
What is recommended to pay attention to if the goal of training is weight loss:
- Combine strength training and cardio. You don't have to become a bodybuilder or a marathon runner, so you don't have to go to extremes. Find a happy medium by spreading the load evenly throughout the week.
- Alternative training sessions of different directions. So you will have enough time to recover the muscles involved - you can train more often and more. For example, if your plan is to run on Monday, do arm strength on Tuesday and cycle on Wednesday.
- Do not exercise when you are tired. If you had a hard day at work, didn't get enough sleep, or had a long flight on a business trip, you don't have to go for an evening workout by all means. Despite the supercompensatory effect promoted by motivational videos (increasing the initial level of the body's abilities after intense training), it will only work against the background of normal recovery, including food and sleep.
- Adjust your diet to your workouts. You should not train on an empty stomach, especially if you do not have the relevant experience, but you should not go to training immediately after breakfast. The optimal time for classes is two to three hours after meals.
- Interval training, in which periods of intense load alternate with short periods of rest or low-intensity exercise, is considered more effective for burning fat. An option for interval training can be a circuit training in the gym, in which intense strength exercises are alternated with short cardio - jogging or brisk walking.
- Don't expect instant results. There is no need to weigh yourself every day and look at the deviations in grams, evaluating the progress. Untrained people usually need six to eight weeks to adapt to exercise, after which the fitness level allows for the addition of high-intensity exercise and longer workouts that burn more calories and fat.
- For a beginner, 300 minutes of moderate intensity exercise per week will be sufficient. These include: brisk walking, jogging, cycling, swimming, strength and circuit training at the gym, jumping rope, outdoor exercise equipment, hill walking and trails. Spread the load evenly over the days. It could be five one-hour workouts a week, or three one-hour sessions on weekdays and a long two-hour bike ride on the weekend.
A set of exercises for weight loss
Let's take an average person who works a standard 5/2 schedule and only has the opportunity to work out after work on weekdays as well as weekends.
Since athletic performance plays a secondary role when losing weight, you should not train on both weekends. Allow yourself a day for complete rest. First, it is necessary to recover physically after a working week, and secondly, it will allow you to take a mental break from the training process, which will now cross the weekly schedule in search of weight loss.
Examples of a training week:
| Day of the week | option 1 | Option 2 | Option 3 |
|---|---|---|---|
| Monday | Strength training in the gym | Strength training in the gym | Light cardio exercises |
| Tuesday | Light cardio exercises | Outdoor training | Strength training in the gym |
| Wednesday | Relaxation | Relaxation | Circuit training |
| Thursday | Strength training in the gym | Light cardio exercises | Relaxation |
| Friday | Circuit training | Strength training in the gym | Strength training in the gym |
| Saturday | Extended cardio | Relaxation | Extended cardio |
| Sunday | Relaxation | Extended cardio | Relaxation |
Strength training in the gym
Strength training, including resistance training, helps increase muscle tone, increase strength, and build muscle mass over time. Weights include dumbbells, barbells, weights, expanders and various simulators.
Strength training is important because it allows you to maintain muscle mass and strength while shedding excess fat. They have also been shown to increase bone density, which reduces the likelihood of developing osteoporosis with age.
Examples of effective fat burning exercises in the gym:
Mahi kettlebell
Kettlebell swings are fairly easy to learn and one of the most effective exercises for burning fat because they simultaneously engage the gluteal muscles, hips, abs, back, arms and shoulders.
Technique:
Stand straight with your feet slightly wider than your shoulders and your knees slightly bent. Hold the weight with both hands between your legs. Lean back slightly, straighten your legs at the same time and bring the kettlebell forward with straight arms. The weight will do the opposite movement itself. Your task is to bend your knees a little and let it go like a pendulum back. Each swinging movement is given from the legs to the arms.
Typical mistakes:
- Do not round your back, it should be straight.
- Do not try to pull the drum up. All swings are made by inertia due to the movements given by the legs.
- Do not drive the kettlebell too far forward. This will put more stress on the shoulder joints and can lead to injury.
- Do not take a heavy weight. The meaning of the exercise is to involve a large number of muscles and technically correct execution, and not to lift significant weight.
Squats with dumbbells
Squats are a basic exercise for leg development. If squatting body weight is easy for you, but you are afraid to switch to barbell training, start with an easy option - dumbbell squats. This exercise, in addition to the legs, includes the back, abdomen and arms.
Technique:
Stand straight. Feet slightly wider than shoulders. Grab a dumbbell with both hands at one end and raise it to chest level. Begin to lower yourself until your thighs are parallel to the floor. Slowly rise to the starting position. The legs must be stationary.
Typical mistakes:
- Heels off the floor. If you start jumping up and down to get to the starting position, then you've got a dumbbell that's too heavy.
- Do not round your back. Stand straight both at the top and bottom.
Overhead barbells or kettlebells
This exercise can be performed both statically and dynamically, combining the bench press with squats, which will allow you to burn even more calories and fat. In the dynamic version, almost all major muscle groups are involved - buttocks, hips, back, abdomen, arms, shoulders.
Technique:
Stand straight, feet slightly wider than shoulders. Take a dumbbell or kettlebell in each hand. Bend your elbows, the shells should be on your shoulders. Squat until your thighs are parallel to the floor. When you rise to the starting position at the top point, squeeze the dumbbells/kettlebells above your head. Return the hands to their original position.
Typical mistakes:
- Do not take too heavy shells. It is easy to get injured in dynamics, therefore, in the phase of learning and mastering the technique, it is better to work with lighter dumbbells / kettlebells.
- Do not lift your heels off the floor, as this will compromise stability - you may lose balance due to the extra weight on your hands.
- Do not grip dumbbells/weights after standing up. Use the momentum you have established with your legs from the bottom point. All movements are performed dynamically, as in an exercise with a kettlebell swing.
the farmer's walk
The farmer's walk is a heavy walk. This exercise, due to the additional weight, increases the load on the legs, as well as involves the shoulders, arms, back and abdomen.
First, take a pair of dumbbells or kettlebells with a total weight of 25-30% of your body weight and do 20-40 steps. If it's easy, you can add weights or make the exercise harder and crawl.
Dumbbell bench press
The bench press actively involves the upper body - pectoral muscles, shoulders, arms.
Technique:
Hold a dumbbell in each hand and lie on a bench. Spread your legs slightly wider than your shoulders and press your heels firmly into the floor. Tighten your abdominal and back muscles. Push the dumbbells up from your chest until your arms are straight. Slowly return them to their original position.
Typical mistakes:
- Do not relax your hands when moving down. This can lead to shoulder injury.
- Do not take dumbbells that are too heavy, as this also increases the rate of injury. You should be comfortable doing 8-12 reps per set.
Circuit training
The good thing about circuit training is that you can incorporate almost any exercise that you can do at a moderate or fast pace.
Key points to consider when planning a circuit workout:
- Alternate exercises for different muscle groups to alternately rest your arms, legs, back, and abs.
- The duration of the intense interval should not exceed one minute, otherwise the exercise will turn into endurance work. It is important to perform this interval at a fast or moderate pace (in the case of weight training).
- The duration of the low-intensity interval (walking, running) or rest should not exceed 30 seconds.
- The total duration of training should be 15-20 minutes.
Examples of exercises:
- pushing;
- raising bent legs in the hanger on the horizontal bar;
- squats;
- dynamic core exercises - rock climber, bike;
- stretching - jumping lunges with a change of legs;
- tilt beam row;
- swinging weight;
- press the dumbbell over your head;
- burpees;
- pushing on uneven bars;
- box jumping;
- jumping rope;
- alternating plank leg raises.
Assemble a block of four to eight exercises in a circle. Each exercise is performed for 30-60 seconds with a 30-second rest. Rest between circles - one to two minutes or a light jog if you're exercising outside or if the gym allows it. Complete three to five circuits until the total workout time is closer to 15-20 minutes.
Light cardio exercises
Light cardio is a low-to-moderate intensity workout lasting no more than an hour. For beginners, it is better to do no more than 30 minutes until you feel that the cardiovascular system has adapted enough to be able to exercise without holding your breath.
One of the indicators of cardiovascular readiness is the speech test. If you can carry on a conversation while doing cardio, then the intensity of the load will allow you to train enough.
Light cardio exercises include:
- easy running;
- pedaling an exercise bike or bicycle;
- class in stepper;
- jumping rope;
- swimming;
- skiing.
Extended cardio
Long workouts differ from easy ones only in the past tense. Try to maintain the same intensity that allows you to complete the speaking test.
To combine business with pleasure, join a running club for weekend runs, cycle with friends in the countryside or go on long walks in the hills and rugged terrain.
Typical mistakes:
- Don't start too soon. You don't have to go out right away. Instead, start your run with a brisk walk and slowly transition to a jog. When you ride a bike, don't go straight up the mountain, but ride for 10-20 minutes on a smooth road at a leisurely pace.
- Do not train strictly on time. Focus on your feelings. No need to push yourself if you are tired.
- Do not forget to drink water or isotonic drinks, especially in summer. During prolonged exercise, the body loses fluids through sweat, so these losses must be replenished.
Exercise tips
- Each workout begins with a warm-up and ends with a cool-down. A warm-up is needed to warm the muscles and reduce trauma, a barrier - to cool down smoothly and reduce blood circulation in the body.
- Don't train the same way two days in a row. Let your muscles relax.
- If you cannot do a certain exercise, replace it with a similar one. Instead of running, you can walk on a stepper, instead of a dumbbell press, do push-ups from the floor, instead of pull-ups, do pull-ups on a block simulator. The same muscle group can be loaded with a variety of different exercises.
- Start with small weights and increase the load gradually. Linear progress is only at the beginning, then it will be more difficult for you to add weights, as it will take more time for ligaments, tendons and muscles to adapt. Overzealousness and the desire to swing more barbells can lead to serious injuries and forced interruptions in training.
- If you feel that you are very tired, take a break of two to three days so that the body can recover. Periodically arrange a download week, for example once a month, when the load is 50-75% usual. In the unloading week, you can remove one or two exercises or simply reduce the time of each session by 15-30 minutes.
Diet tips for weight loss
- Breakfast should be healthy and rich in slow carbohydrates: cereals, whole grains, bananas. Carbohydrates are not only fuel for working muscles (carbohydrates from food are stored in the muscles and liver in the form of glycogen), but also a source of glucose for the normal functioning of the brain.
- Don't look for a quick fix in low-carb and keto fad diets (fat-heavy diets). Stick to the doctor-recommended balance of protein (10-30%), fat (25-35%) and carbohydrates (45-65%) and adjust your diet according to how you feel.
- To lose weight, you must be in a calorie deficit. This means that you should spend a little more than you consume. Consumption includes the average needs of the body for normal functioning, as well as the calories expended in exercise. Consumption should be reduced equally in all components (proteins, fats and carbohydrates), and not at the expense of only one, as is customary, for example, in a low-carbohydrate diet.
- If you want to calculate everything accurately, install an application on your phone in which you will enter all the food eaten during the day. Special applications have their own database, where certain calories and BJU balance are recorded for each product. Over time, you will understand where you can cut extra calories without harming your body.
- Pre-workout nutrition should be sports - focus on foods that provide enough energy for exercise. Avoid "empty" calories from fast food and sugary drinks.
- Post-workout meals should include foods rich in protein and slow carbohydrates to ensure muscle recovery and energy stores. For these purposes, suitable: cottage cheese and fruit, salad with chicken or cheese, sandwich with turkey and fresh vegetables, chicken breast with rice.
- Drink enough water. Losing weight through dehydration is not the best idea, especially when you are sweating profusely during exercise. At the same time, forcefully pouring two or three liters of water on yourself is also not worth it. The body itself will tell you when you need to replenish the lost fluid.