How to create an effective workout for weight loss. Gym training plan for girls. Circuit training for weight loss, fat burning, muscle building, cardio How to create a workout plan for weight loss

Both experienced and beginner athletes train in the gym. On average, 80% of all gym goers are looking to either gain muscle mass or lose weight. If you want, this article will definitely help you with this. Here you will learn about all the components of an effective workout for burning fat, and also find an example training program for losing weight. Using this example, you will create a personal program for yourself, the lessons of which will give much more results than any other program downloaded from the Internet. It is quite possible to write a training program for weight loss yourself, and you will soon see it!

How does fat burning occur?

To make it clearer, let’s first look at this question: where does it even come from? It's simple: usually, subcutaneous fat accumulates in people who lead a sedentary lifestyle, or in those who have health problems or simply a slow metabolism, such as endomorphs.

So, if you have any disease that manifests itself in the formation of subcutaneous fat or swelling of the body, then you first need to cure it and consult a doctor before starting exercise. And if the problem is a sedentary lifestyle, then the solution is this: you need to distribute the incoming calories so that the body spends more than it consumes. 60% of success depends on nutrition. The right diet for weight loss will help you get rid of extra pounds in the shortest possible time. This knowledge is necessary for weight loss training to give good results.

Fat Burning Workout

For people who want to lose weight and build a sculpted figure, aerobic exercise for weight loss is best - it strengthens the cardiovascular system, increases the body's endurance and performance. Also, such training accelerates the body’s recovery after strength training, as well as mental stress, and increases resistance to stress.

However, you cannot neglect basic exercises - the body will have to spend a huge amount of calories to perform them, and they will also help maintain good muscle tone, and maybe even muscle growth. This is possible with a well-formed diet: a lot of protein and few carbohydrates.

Workout program for weight loss

On our website you can find all the necessary information to create your own personal training program for burning fat. If you want to try this, be sure to consider the following factors:

Age. This is an important factor that may limit the list of exercises used during training. For example, a 16-year-old teenager is not recommended to do deadlifts with heavy weights.
Health status. This aspect is no less important, because the goal of training to burn fat is not only to lose excess weight, but also to maintain health, and not to destroy it. If you have the slightest doubt, it is better to consult your doctor before starting training.
Life schedule. I’ll explain with an example: a person working as a loader and an administrator in a computer club need different approaches to training, since one sits on a chair all day, while the other sweats.

There are quite a few such factors, because it is not without reason that training for weight loss with a personal trainer often gives a greater effect than independently struggling with your reflection in the mirror.

Example of a workout program for losing weight and burning fat

Day 1 (chest, arms)

Incline Dumbbell Press 3×12
Dips 3×12
Crossovers on the upper blocks 3×15
Dumbbell curls for biceps 3×15
Running on the treadmill 25 min
Crunches 3xmax

Day 2 – aerobic exercise

Day 3 (legs, shoulders)

Squats with a 3x12 barbell
Leg press 3×12
Deadlift on straight legs 3×12
Seated dumbbell press 3x12
Hanging leg raise 2x max

Day 4 – aerobic exercise(swimming, running, playing football, basketball)

Day 5 (back, abs)

Deadlift 3x12
Pull-ups 3xmax
Bent-over barbell row 3x12
Shrugs with dumbbells 3x15
Running on the treadmill 20 min
Crunches 3xmax
"Bicycle" 2xmax

This program, combined with a properly designed diet, will give you quick and noticeable results in your fat-burning workouts. In the end, you can add that it’s harder than losing weight. So don’t let such a busy training program scare you: once you start boldly, you’ll quickly get involved in a sports lifestyle. Let your motivation be to transform your reflection in the mirror and improve your well-being, increase your stamina and vigor!

In the modern world there is a cult of beauty. People first of all pay attention to external data. The more attractive and slender a person is, the more admiring glances he will catch. Therefore, gyms are gaining more and more popularity every day.

Such classes require knowledge of the basics of drawing up a training plan and choosing food products. If you do not have such knowledge, then it would be best to contact a trainer.

Most gym goers are interested in which workout plan to choose to burn fat and get toned. With the onset of warmer weather, everyone wants to have a toned body without deposits in the wrong places. This interests both girls and men. The training of the first and second ones will be slightly different. Let's try to sort them out.

Basic rules for losing weight

Before considering a training plan, you need to familiarize yourself with the basic rules:

you need to work not only on problem areas of the body, but on each muscle group, otherwise the shape will look inharmonious;
You should combine strength training and cardio exercises and avoid separating them;
before starting training, you need to warm up well to avoid injury;
You should start training with simple exercises, gradually moving on to complex ones;
First of all, strength exercises come, and then cardio exercise;
You can’t train every day, once every 2 days would be optimal.

Workouts for weight loss

The most effective exercises in terms of losing excess weight are superset exercises. As you know, burning subcutaneous fat will occur if a lot of calories are burned during training, and this can be achieved with high-intensity training. Increasing your sets and reps, decreasing your rest time, and adding cardio will help your weight loss process.

What are supersets?

Supersets are often included in a weight loss workout plan. This concept means performing two exercises in one approach without rest. Thus, in the same time you can do twice as much as training in the classical way. Intensity forces the body to work in an accelerated mode, to spend more energy, due to which the fat burning process proceeds faster.

Workouts for girls

The gym training plan for girls for weight loss is designed to accomplish several tasks:

improved endurance;
strengthening the cardiovascular system;
fat burning;
muscle preservation.

All muscle groups will be divided into three days, each exercise should consist of 3-4 sets and 15-20 repetitions. It is optimal to train in the mode of 3 sets of 20 repetitions or 4 of 15.

The first day we pump our legs, abs, shoulders, back, biceps:

The second day we train legs, abs, chest:

crunches on an incline bench and bending over with a barbell on your shoulders;
squats and (30 degrees);
seated leg extension and dumbbell fly;
and a pullover.

The third day we pump our legs, calves, abs, back, shoulders, triceps:

raising your legs on a bench and raising your toes with dumbbells;
deadlift and lat pulldown (reverse grip);
standing lunges and overhead presses;
Hack squats and French press.

Workouts for men

A training plan for men to lose weight accomplishes the following tasks:

burning fat deposits;
muscle relief;
development of endurance.

The first day we train the abs, back and chest:

Second day we pump our arms:

parallel bars push-ups 5x8-12 and arm extensions from the upper block 5x10-20;
4x8-12 and 4x12-15;
French press 3x10-20 and dumbbell curl 3x10-15;
sitting wrist curl 3x12-20 and pullover 3x12-15.

The third day we train the abs, legs and shoulders:

hanging crunches 3x12-20 and hyperextension 3x10-15;
squats 5x8-12 and seated leg extensions 5x12-20;
standing barbell press 4x8-12 and dumbbell swings to the sides 4x12-20;
standing overhead barbell press 4x10-12 and dumbbell swings forward 4x12-20.

Circuit training

The training plan in the gym for girls using the circular method is no different from men’s classes. The advantage of circuit training is that you can work out all muscle groups in one visit to the gym. This is truly amazing for fat burning.

In addition, such training speeds up metabolism, improves endurance and reduces time spent on exercise. The idea is to perform exercises for all muscle groups one after another without stopping. That is, the lesson will include one approach for each muscle group. This is a very energy-intensive workout and takes a lot of strength and energy, so even a man will not be able to work with heavy weights in this case.

During the workout you need to complete 3-5 circles and do 12-20 repetitions without rest between exercises in one circle. Let's look at the training plan.

First day:

Second day:

raising your legs on a bench;
bending over with a barbell on your shoulders;
dumbbell bench press at an angle;
deadlift;
bent over barbell row (reverse grip);
squat in Gakka;
dips;
lying leg curl;
standing overhead barbell press;
standing barbell curl.

Although this gym training plan is designed for twice a week, it would be optimal to train 3 or even 4 times, simply alternating workouts. This will help you burn more calories and lose weight faster.

The training plan is suitable for both women and men, because the load is distributed evenly, and there is no emphasis on any one muscle group, since fat burning requires a comprehensive effect on the body, and not targeted training of certain muscles.

Performing an average of 15 repetitions per exercise, in four circles (1 hour) you can perform 600 actions (10 per minute). This is a very intense load, thanks to which fat will burn well. From the point of view of execution, such training is very labor-intensive, and you will have to work hard. However, after a couple of months, the results will make themselves felt, and you will understand that all the effort was not in vain.

Cardio training

For enhanced fat burning, your workout plan in the gym should include cardio sessions of at least 30 minutes. After training, all glycogen in the muscles is used up, and this is the most optimal time for cardio. For energy, the body will be forced to burn fat reserves almost immediately, since there is no more glycogen. The optimal time for aerobic exercise is 45 minutes.

If you do cardio before strength exercises or on another day, then fat will begin to be burned about thirty minutes after the start, since glycogen will be consumed first. Therefore, the optimal time for aerobic exercise is after strength training. Cardio exercise can be done on an exercise bike, treadmill or elliptical, which is not so important. It is more important to keep your heart rate in the target zone in which fat is burned most intensively. It can be calculated as follows: 220 minus age and multiplied by 0.7.

Sports diet for weight loss

A workout plan in the gym for girls and men is not the most important thing in losing weight. The desired result cannot be achieved without proper nutrition. Therefore, in the fight against fat, you need to follow a diet - spend more than you receive. There are a lot of diets, just like workouts, but recently athletes have been giving preference to protein-carbohydrate diets. The essence comes down to alternating the consumption of proteins and carbohydrates, which helps to lose weight slowly and surely.

Diet for girls

For girls, the diet cycles will be as follows:

Days 1 and 2 - protein (2 g protein and 0.5 g carbohydrates per 1 kg of weight);
Day 3 – carbohydrate (5 g carbohydrates and 1 g protein per 1 kg of weight);
Day 4 – mixed (2 g protein and 2 g carbohydrates per 1 kg of weight).

Diet for men

For men, the norm of food consumption should be within the following limits:

Days 1 and 2 - protein (3 g protein and 0.5 g carbohydrates per 1 kg of weight);
Day 3 – carbohydrate (6 g of carbohydrates and 1.5 g of protein per 1 kg of weight);
Day 4 – mixed (2.5 g protein and 3 g carbohydrates per 1 kg of weight).

Weight Loss Supplements

The most popular fat burner supplement is L-carnitine. This substance is produced in our body, but it is not enough to burn fat reserves. It is worth noting that without following a diet, the drug will not work. That is, you need to consume fewer calories than you burn. Together with diet, training and carnitine, this will give excellent results.

L-carnitine is available in powder and liquid form and is relatively inexpensive. Lipo 6 is also a popular fat burner; it costs an order of magnitude more than the previous product, but is more effective. Competing athletes have repeatedly noted the good visible effect of fat burners, so if you are clearly focused on results, you can safely use them. By including fat mobilization aids in your training plan, you can achieve the desired results faster.

Thus, by combining all the methods of losing weight correctly, you can achieve results in a short time and lose extra pounds. The main thing is to remember that you need to approach everything wisely and not rush to extremes. A sharp reduction in food or excessive exercise will not lead to a positive result, but rather, on the contrary, will bring a completely undesirable effect in the form of a deterioration in the condition and a slowdown in metabolism. Exercise and eat smart!

What is the best workout plan for weight loss? This question is asked not only by girls, but also by men. The idea of losing weight to this day has not lost its relevance for many representatives of the fair half of humanity, to say the least: it has long become a fix idea. Moreover, the benefits of losing weight and starting a new life for those who have lost weight are constantly discussed in the media.

As a result, only 10% of the female population today are satisfied with their weight and figure, 80% suffer from excess weight, and another 10% cannot gain weight. But practically nothing is impossible in these cases, just first make a training plan for losing weight. Theoretically, it is known that weight loss is based on 2 cornerstones: a balanced diet and physical activity. They don't work alone. A nutrition and workout plan for losing weight in the gym for a girl begins not with fitness, but with diet.

Weight loss will occur after the female body receives fewer calories than it expends per day. It is the right diet and properly selected sets of physical exercises that you will perform in the gym or at home that will rock your metabolism and move the needle towards losing weight.

Diet is the main component

First, about nutrition: the result of losing weight is 60% dependent on nutrition. You need to focus on your BMI (body mass index, or Quettel index). A BMI of up to 24.9 is considered normal; you need to work on weight, starting with a BMI of 25 or more, you should change your diet and combine it with training.

A training plan for weight loss necessarily includes a diet (there are a lot of them for weight loss), but the main principles for all are the following:

The diet should include 3 main meals and 2 snacks.
You should drink at least 2 liters of water per day; it is water that triggers all chemical reactions for burning fat.
The serving size should not exceed 200-250 g (rule 1 glass).
The menu should have a calorie surplus, i.e. eat less than you spend.
Completely eliminate processed foods, soda, and fast food.
Eat more fiber and greens.
Don’t try to lose weight quickly, let the process be smooth, 500 g per week, otherwise the kilograms will definitely return and with a reserve.
Have the habit of having breakfast, but this does not mean frying potatoes and eggs in the morning, this will only cause bloating and fat. Breakfast should be mostly protein and healthy.
Limit fast carbohydrates (flour and sweets), consume them only in the first half of the day. In general, it is advisable to reduce carbohydrates by 10-15% by increasing protein in the diet.
Dinner should be light, protein and fiber, the last meal should be 4 hours before bedtime.
Monitor your weight monthly; if the thickness of the abdominal fold has not decreased, reduce your calorie intake again through carbohydrates.
Before eating, drink a glass of water and wait 15 minutes. If the feeling of hunger persists, it’s time to eat.
Divide the plate into 3 equal parts. 25% – proteins (meat, cottage cheese, chicken, fish). 25% – carbohydrates (porridge, beans, durum wheat pasta). And the remaining 50% of the plate is fiber (fruits, vegetables).
Try to adhere to these rules for 21 days, and they will become a habit, this will once again convince you that the training plan for losing weight is drawn up correctly.

Ingredient ratio

Normally, the ratio of BJU is 1:1:4, here carbohydrates are overloaded, for those losing weight this formula changes, because the goal is to boost metabolism and start a weight loss program, for this it is necessary to increase proteins and the ratio will be 4:2:4.

The daily calorie intake for girls working out in the gym to lose weight 3-5 times a week will be calculated according to the formula: weight in kg X 24, with proteins being 40-45%, fats - 15-20%, carbohydrates - 30-40 %. 1 g of protein when burned gives 4 kcal, 1 g of fat - 9 kcal, and 1 g of carbohydrates - also 4 kcal. If a girl weighing 70 kg wants to lose 15 kg, her daily caloric intake will be 1320 kcal.

Attention! Protein in the diet is necessary primarily because it is the building material for muscles, especially during training.

If there is a deficiency of protein, the body will begin to use up its own muscles, and this will do nothing but destroy the entire body. Combine proteins only with fat or carbohydrates; there is no other combination favorable for weight loss. Under no circumstances combine carbohydrates with fat, although it is so delicious: cakes, ice cream, pastries, etc. Then for every molecule of fat you will receive an additional 4 molecules of sugar, fat will generously give them to you.

Carbohydrates are needed in the menu every day. They are the main source of energy during physical activity in the gym, you need to consume complex carbohydrates, the body spends the most energy on complex carbohydrates, although it is easiest for it to draw energy from carbohydrates. Therefore, those who consume these most complex carbohydrates lose weight easier and faster, while they remain full for a long time. Fats should be consumed mainly from plant sources in moderation.

Sample menu

The training plan for weight loss is presented in a large number of different menus; the article gives an average approximate diet:

Breakfast. Options: cottage cheese, oatmeal, honey, dried fruits, yogurt, buckwheat, 2 egg white omelette with tomato and herbs, a piece of black bread, baked apple with honey, green tea with milk without sugar, 1-2 fruits or marshmallows.
Dinner. Start with salads, any protein foods with a side dish, cheese, meat/fish, legumes, brown rice without oil, barley, whole grain bread or bran bread. Vegetables always increase the digestibility of food. Green tea without sugar with lemon, salad of cucumbers, tomatoes, onions, peppers with olive oil, chicken meat, 1-2 pieces of fruit, chicken breast, tomatoes, lettuce.
Dinner - cheese, fatty fish, omelette with tomatoes, cottage cheese casserole, beef or veal with tomato, 1 fruit, green tea with lemon, breast, salad of tomatoes, cucumbers and herbs.
Snacks - vegetables, cottage cheese, bran bread, dried fruits, 1% kefir, apples, protein shakes.

The best proper nutrition before exercise is protein foods and a fruit smoothie. After the gym, an hour later, replenish your energy with carbohydrates - cottage cheese casseroles, juice, buckwheat, rice. Protein foods include lean meat, chicken, and fish. During each workout in the gym, the body becomes dehydrated and you need to drink water every 5-10 minutes to replenish it. To get rid of excess weight, it is especially recommended to drink water during sports.

Training is the second component

A weight loss training plan to help those losing weight does not prohibit the use of fat burners: carnitine, lipo-6, methyldren 25.

Attention! For food to be completely digested and absorbed, depending on its composition, it takes at least 2-3 hours, this is the amount of time that should be in the break between food and training.

Building a plan always implies and first defines the final goal: for this plan, it is weight loss. The objectives of the plan are:

fat burning;
giving muscle tone;
CVS training.

If the tuck fold in the navel area is less than 2 cm, then you do not need to lose weight.

Classes for girls

Circular cycle program for losing weight in the gym for girls: all exercises are performed one after another without rest. This is one circle. This type of exercise helps to constantly keep your heart rate high, which promotes fat burning:

Crunches, seated dumbbell press, lunges, horizontal pull-downs, machine leg curls, machine leg extensions, lying dumbbell flyes.
Leg raises, hyperextension, squats with a barbell, standing dumbbell press, overhead and bent-over pull-downs, leg raises and abductions in the simulator.

Everything is performed in 12-20 repetitions with a break of 10-15 seconds one after another. During the workout you need to complete 4 laps. Before performing the circuits, warm up for at least 5 minutes on a cardio machine. The lesson lasts about 80 minutes, the rest between after circles is about 3-4 minutes, the frequency of classes is standard - three times a week.

Workout plan for losing weight at home for girls. Exercising at home has its advantages - a minimum of equipment in the form of a chair, armchair, floor, collapsible dumbbells of 3-5 kg, a press wheel, an expander, free choice of time and mode. It is better to do 2 workouts in 1 day for the fastest results. Cardio exercises or aerobics are an important part of home workouts. It is best to do the exercises for no more than 20 minutes daily. Plan your cardio workouts for all 7 days at once, evenly distributing the time throughout the days.

With moderate training, they require 3 hours for the entire week. If the classes are intense, then the time is reduced to 75 minutes. Strength training, as the main one, should take 2 days, half an hour a week. Stretching is extremely important for exercising muscles; it relaxes strained muscles, making your body flexible and graceful. Evening is the best time for them. It is recommended to stretch no more than 6-8 minutes per day.

And on two days a week, on weekends, for example, you need to add 20 minutes of strength exercises to the main training schedule. Distribute morning classes at 11-13 pm, and late classes at 17-19 pm, no later, so as not to cause overexcitation. The training plan for losing weight at home has many different complexes, 2 of them are given here: the first complex - any exercise is performed 10-15 times in 3-4 approaches. List of exercises: squats with dumbbells, lunges to the sides with dumbbells, while at the lunge we bend our arms, return them - straighten them, forward lunges with dumbbells, twisting from a lying position on the floor, push-ups from a chair or the floor, in a standing or sitting position, dumbbell press up , bent over row of one dumbbell, row of dumbbells while bending forward.

A special fat-burning workout for girls at home has the following plan: after each exercise, jump rope 200 times, warm-up, chair push-ups, side lunges, side crunches on the floor, straight leg raises in a lying position, lying leg raises, stepping onto a stand (20 times), dumbbell rows while bending - 10-12 times, standing French press - 12-15 times, push-ups from the knees from the floor, alternate leg lifts while lying down, each exercise is performed 15-20 times. Approaches - 3 times, duration - up to 6 months, then move to another level.

A set of exercises for weight loss “7 minutes”

Exercises on the ellipse

The training plan for weight loss does not exclude training on the orbit track.

Attention! The elliptical trainer is multifunctional; after just one and a half to two weeks you will be able to see the first results on it.

The orbitrek is ideal for weight loss, the upper and lower parts of the body work synchronously, calories are burned to the maximum.

You can adjust the difficulty level based on your well-being, the activity time can be increased, and you can track time and calorie consumption on the monitor. There are also progressive advanced models that themselves offer a program of classes taking into account age. When planning workouts on the ellipse for weight loss (plan), you need to keep in mind that 30 minutes of training on the orbit track will burn 340 kcal for a person weighing 75 kg, and for a man weighing 90 kg, all of 500 kcal. The ellipsoid is convenient because here you can easily increase the intensity of your training: start pedaling faster, add uphill climbs, increase the resistance of the pedals. You can practice walking forward and backward on it, which puts stress on all groups of leg muscles. By changing the intensity, fat is burned quickly and noticeably, but the change in intensity should occur after a month of regular exercise rates. The frequency of exercise on the ellipsoid should be 2-3 times a week for 50 minutes.

A training plan for weight loss for men has the same goals and objectives as for women. Approximate 2 complexes for weight loss for men:

First complex: after each exercise, squats are performed, starting with 50, in each subsequent one 5 less, hands on the belt:

crunches lying on the floor - 3x12-15;
standing dumbbell press - 3x12-15;
wide-grip push-ups from the bench - 3x12-15;
do deadlifts with dumbbells - 3×12-15;
bend over, then in this position, dumbbell rows - 3x12-15;
swings in different directions with dumbbells in an inclined position - 3x12.

The second complex - after each exercise, jumping rope is performed 100 times, all exercises are performed 3x12-15 times. List of exercises performed: 1 dumbbell row, back bench push-ups, seated leg raises, lateral lunges with dumbbells, forward swings with dumbbells, standing dumbbell curls, standing French press with dumbbells.

As a rule, a weight loss training program for women involves a progressive, that is, 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 the immune system and significantly increases the overall tone of the body.

Today there are a great variety of methods and programs: you can train 4 days a week and rest three, you can train every other day or every day. There are also a variety of exercise techniques that are 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 classes, because there will be slimmer figures around as examples to follow. In addition, specialized centers have a lot of equipment that helps you quickly lose weight and “sculpt” your figure. However, there is an option for training in a more intimate setting, that is, a workout program for losing weight at home, which requires a higher level of self-discipline and a minimum set of items - a jump rope, a fitness ball and small dumbbells.

Principles of training.

If you are performing exercises with a load (weight), you need to choose the weight so that it 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, but if the weight is insufficient, there will be no result. How to determine weight? Using a small sports “experiment”: the plan is 12 repetitions, but you don’t get too tired and can do 14-15, therefore, the weight needs to be increased.
Between approaches (sets) you need to take very short, but mandatory breaks (30-40 seconds each), this way the high pace of the workout will be maintained, and the body will get a short break.
A weight loss training program is impossible without warming up. Unprepared, “cold” muscles are often subject to injury, just as unprepared ligaments are susceptible to sprains. 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, reducing the pace.
A weight loss training program should improve your health, and not expose it to risks, therefore, if you have a chronic or exacerbated disease, you should consult with your doctor before starting a training program. In addition, when practicing under the guidance of a trainer or independently, 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.

Strength training program for weight loss

How long does a strength training program for weight loss last? 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 heavier load. The break can be a month, it all depends on what results you want to achieve. A long “vacation” can be given to the muscles in the summer, and classes can be resumed in the fall.

A strength training program for weight loss is all about 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 a dumbbell or other equipment in total is no more than 6-8 kilograms. The task is to transform the exercise into automaticity and teach your muscles to be in good shape.

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

A strength training program for weight loss includes three sessions per week that last 50-60 minutes. In addition, during the time period of each lesson, you need to include time for warming up and “cooling down”. Warm-up involves light exercises for all the muscles of the body, starting from the top and ending with the calf muscles of the legs. Be sure to warm up your tendons and joints with rotations and swings. Stretching is appropriate after finishing a workout, as 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. Please note that your legs should be shoulder-width apart, your feet should be parallel to each other, and your arms should move forward along with the load while squatting.
Straight crunches (pulling the shoulder girdle to the pelvis), with the feet resting on the bench - 2 sets of 30 times. Make sure that the range of motion is not too large, because then the hip muscles and joints will work, and not the abdominal muscles. Crunches are one of the most effective exercises offered by the training program for losing weight on the sides and abs.
Lifting legs bent at the knees, sitting on a bench, arms with a load at the top – 1 set, 50 lifts.
Shallow squats, legs slightly narrower than the width of your shoulders, back straight, arms going forward to squat - 3 sets of 35-40 times.
Classic deadlift - one set, 40 reps. The row is carried out from a position where your knees are slightly bent, your feet are shoulder-width apart, and your 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 devices). This weight seems small, but the number of times it is lifted more than compensates for the apparent lightness.
Raising on your toes, arms are spread horizontally to the sides as you rise - one approach, 50 times. This exercise is the most effective of all that the training program for losing weight offers.
Straight twisting - one set, 30-40 times until fatigue.

Second day:

Classic deadlift - four sets of 35-40 reps.
Straight twisting - two sets of 35-40 times.
Reverse crunches, which work on the abdominal muscle tissue when the pelvis is pulled towards the shoulders, and not vice versa, as in simple crunches. The position is horizontal, hands are gripping the bench at the head, legs are bent. Make sure that the amplitude is small and that each time the lower back is first pressed against the plane and then pulled away from it with a twisting jerk. One set of 35-40 reps.
Medium foot position, 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 crunch, 35-40 times, one approach.
Exercises to develop the pectoral muscles – bench press, close grip. Three sets of 25-30 reps.
Deadlift – three sets of 30 reps.
Calf raises – two sets of 35-40 reps.
Straight twist - as much as you can.

The third day:

In a lying position, press, wide grip – three sets of 20 reps.
Straight crunch – 2 sets, 30 reps.
Leg turns with effort - three sets, 20 times.
Feet shoulder-width apart, squats - two approaches, 40 times.
Bent-over rows – two sets of 30 reps.
Straight crunch – one set, 40 times.
Leg twists – two sets of 20-25 times.
Bench press, in a lying position, narrow grip - three sets of 30 times.
Deadlift – two sets of 35-40 reps.
Calf raises – 2 sets of 35-40 reps.
Straight twisting - as much 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 workout, alternating between two of the three proposed 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 operates in the presence of a professional trainer, who can either add or limit the load. In addition, the gym has very useful exercise equipment that you will not find at home.

Weight loss workout program for women

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

Workout program for quick weight loss

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

A training program for losing weight at home requires the availability of sports equipment and exercise equipment; if they are available, then 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 losing weight on the buttocks, a training program for losing weight on the thighs, and a training program for losing weight on the stomach and legs. The proposed course consists of aerobic exercises on various specialized cardio equipment, designed for a month of training.

You should not exercise for more than 4-5 minutes on each simulator. You can increase the time after a week, and this should be done gradually over a month.
Before starting a workout, you need a mandatory warm-up to warm up your muscles.
During training, 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 starting exercise, and 100-150 ml of liquid every 15-20 minutes during training. After exercise, you also need to drink for the next two hours to restore moisture lost during sweating.
Change exercise machines immediately, without long breaks, alternating between a treadmill, a stepper and a bicycle ergometer.

The training program for quick weight loss fits into a small table, in which there is an indicator - the level of load. The level is indicated in a 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 a load corresponding to 5 points is indicated, then it is designed 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, making it quite easy to control the level of exercise intensity. The workout takes about 20-30 minutes, it is better to do it twice a day, then in just one month you will notice how your figure has tightened and the weight has begun to go away.

Laysan Utyasheva's training program for weight loss

The weight loss training program for women, compiled 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 of Laysan Utyasheva’s training program for weight loss is special clothing that helps to achieve quick and lasting results. This is thermal clothing that creates a “sauna” effect, helping to effectively remove fat deposits in problem areas. If there is no opportunity to purchase such workwear, Laysan offers a simple solution: an anti-cellulite agent is applied to the body (thighs, buttocks, sides), then problem areas are wrapped with ordinary cling film. The uniform for training can be any comfortable, the main thing is that it is made of cotton material. It is mandatory, as in all other methods, to warm up, after which the exercises are performed on a special gymnastic mat. The proposed complex is essentially a training program for losing weight at home, it is so simple, effective, and also does not require special sports equipment.

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

Starting position – sitting on the mat, legs stretched, buttocks tightened. Bend backwards at an angle of 40-45 degrees. You need to perform 8-10 bends back.
While sitting, leg raises are performed, first in turn, each 8-10 times. Afterwards, both legs are raised 8-10 times. Make sure your socks are pulled out as far as possible.
While sitting on the mat, you need to raise your legs one by one, but the leg is extended according to the “scissors” principle. Repeat with each leg 8 times. Then perform “scissors” 8-10 times, keeping your legs at an angle of 30-40 degrees.
Starting position: lying on your stomach. The body is raised 40-45 degrees, hands behind the head at 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 a training program for losing weight on your legs and a training program for losing weight on your buttocks.
The next series is a workout program for losing weight on the sides and a workout program for losing weight on the thighs. 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, repeated 8-10 times.
Exercises for the waist are the well-known crunches. The body rises completely, alternately approaching the right, then the left knee. Repeat 15-18 times.

Training program for losing belly fat, name and sequence.

Lifting the body and bending from the “lying on your back” position with your arms extended back. Bends alternately to each leg, repeats up to 20 times. The goal is to work out the small abdominal muscles.
Lifting the pelvis with an upward push from the “lying on your back” position, with your knees bent and your feet resting on the floor. The goal is to work the large abdominal muscles.
Lifting the body up with a push from a “lying on your back” position with your legs extended, your toes pointed and your arms pulled back. The goal is to work the upper abdominal muscles. Repeats up to 20 times.
Lifting the body from the “lying on the left side” position, legs crossed (right leg on top), hands behind the head. Repeats up to 20 times.
Lifting the body with a push upward from the “lying on your stomach” position, legs straight, arms extended.
Lifting the body from the “lying on the right side” position, legs crossed (left leg on top), hands behind the head. Repeats up to 20 times.

The famous gymnast also has more complex complexes designed for “advanced” fitness enthusiasts; in addition, there are videos that clearly demonstrate examples of exercises. However, a workout program for weight loss at home is no less effective, provided it is carried out regularly and you want to lose weight.

Nutrition program for weight loss

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

Don't eat too much before training. Meals should be eaten at least two hours before the start of classes.

Fasting before training is also inappropriate. In order for classes to be effective, the body needs energy, which means it needs carbohydrates. It is useful to “recharge” with buckwheat and oatmeal two hours before starting physical activity. A small portion of salad dressed with vegetable oil and fruit (except grapes and bananas) for dessert will fill you up 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 for fruit. If your workouts take place in the early morning hours, you can recharge your energy with a fruit salad eaten 30 minutes before exercise.
A nutrition program for weight loss involves drinking a sufficient amount of fluid, the task of which is to remove toxins and harmful deposits. If you are actively involved in training, cocoa, no more than 2 cups per 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 is also effective in promoting 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.
Losing weight will be beneficial and the results will be sustainable if you combine a weight loss nutrition program and a weight loss workout program. Therefore, the diet must contain protein products that can saturate the body and provide the required amount of energy. Foods such as low-fat cottage cheese, boiled poultry (breasts), egg whites (omelettes and soufflés), boiled sea fish and squid are considered dietary and at the same time quite nutritious. Green salads with vegetable oil will supplement your diet with essential vitamins and microelements, but salt and sugar should be limited as much as possible.

The weight loss nutrition program involves one day of fasting per week; during this period, it is recommended to consume the following foods to choose from:

1 liter of low-fat kefir and 0.5 liters of still mineral water.
2 glasses of orange juice (preferably fresh), 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 arrives, when you really want to show off your toned abs and thin waist. It doesn’t matter which training program you use for quick weight loss, you will get results within a month. Moreover, famous figure shaping specialist Arnold Schwarzenegger claims that muscles need to be “surprised”, that is, periodically change exercise techniques. The choice of methods is wide, the main thing is to have motivation and a certain amount of perseverance.

Losing weight or cutting is an important and inevitable process in the life of any athletic girl. Some people want to get rid of extra pounds, while others just want to dry out and get the coveted relief. Before starting this process, you should create an individual set of exercises in the gym for girls to lose weight, taking into account the characteristics of the body.

It is also worth remembering that even a program from a famous trainer will not be effective if you do not adhere to proper nutrition and do not limit yourself in food. The number of calories you consume should be less than the amount of energy you expend during your workout.

Cardio workout

First of all, determine which one - ectomorph, mesomorph or endomorph. In other words, how prone your body is to gaining weight, and how quickly you lose extra pounds. If losing weight is a difficult process for you, then in addition to strength training exercises, you should add cardio. Ideally, it is better to do this in the morning, having a snack with a protein shake or amino acids, and after completing the session you can have a full breakfast. Cardio sessions should be done at a moderate pace, brisk walking or leisurely running will do. Such exercises can be successfully performed both within the walls of the gym and on the street. Execution time – from 30 to 80 minutes.

Of course, not everyone is comfortable working out in the morning, so you can do cardio after strength training or at any other convenient time. The number of such classes per week is set individually depending on the girl’s shape and the final period of weight loss. The optimal amount of cardio training is from 3 to 5 per week.

When losing weight, one of the common mistakes girls make in the gym is spending too much time on the treadmill, forgetting about strength exercises and. By training to the point of exhaustion, you can only worsen your own metabolism and put your body in a state of stress. Everything should be in moderation, and cardio too!

How to train girls to lose weight

There are two approaches to strength training in the gym to lose weight. The first is to exercise at the same pace and not reduce the working weights, and the second is to reduce the working weights, but increase the intensity of the workout, that is, do more repetitions per approach and reduce rest time. If you are afraid of losing muscle mass, lose weight easily and consider yourself an ectomorph, then it is better to stick to the first method. And for girls who have difficulty losing the kilograms they have gained, it is worth building their training in the second way.

Also useful when losing weight:

conduct circuit training
use the principles of superset, triset
perform a delay in the last approaches in the negative phase, that is, in the tension phase
train in a pumping style, causing a rush of blood to the target muscle
focus on problem areas and train them 2-3 times a week
use a lot of isolation exercises

A set of exercises at a strength pace for weight loss

It is worth noting that there is no universal set of exercises for losing weight. Girls should remember that for maximum effectiveness, at each gym session they should perform at least 1-2 basic exercises and 3-4 isolation exercises.

Legs (with emphasis on the front of the thigh, buttocks)

Shoulders, chest, biceps

Legs with emphasis on the back of the thighs, buttocks

Back, triceps

At the end of each workout, press for 5-10 minutes. The upper body can be trained once a week, simply varying the complexes each week.