Exercise for weight loss in the gym

Posted on

To lose weight, you need to be able to intelligently combine the 2 main factors: diet and exercise. This article will talk specifically about training. We will talk not just about training, namely analyze what should be the right exercise to lose weight in the gym .

 

Working with iron in the gym – it’s the best way to losing excess fat. For maximum effect it is recommended to combine anaerobic exercise (work with iron) with aerobic training (cardio training). If you will not miss a workout, then very soon you will be able to observe the visual improvement of their physical appearance.

 

In fact, you can be engaged in the gym and at home. If you want, you will be positive in any case. The main advantage of the gym – a wide range of training equipment.

 

To stretch this topic on numerous other articles (smaller) propose immediately make out a few different training schemes, which will differ from one another degree of complexity. Let us 6 different programs (3 bend to bend men and 3 for women).

 

The first program will be designed for beginners (those who first came into the room). The second program is for the more experienced (for those who are already trained Coy what time). The third program – a circuit training (the same is designed for those people who have some experience in training).

 

Another very important point that should be mentioned – a Workout !!!

Never forget to do the warm-up, as this is a very important part of any workout. Its purpose – to start the circulation and warm up the muscles of the body, to prepare them for higher loads. Just warm up your muscles work much better. Remember the school complex of exercises for physical culture (warm-up), and make it for 5 – 10 minutes. If you are too lazy, or you do not remember then you can just run on a treadmill at a slow pace. In an ideal – it is 5 minutes and 5 minutes of exercise treadmill.

 

In general, for a warm-up, I hope everyone understood. Now you can proceed directly to the target analysis of specific training schemes. Let’s start from the beginning, namely of the schemes for newcomers (male and female).

 

Exercise for weight loss in the gym for beginners

 

A brief overview of the program and the program for women:

  • the number of workouts per week – 3 times
  • duration of exercise – 40 minutes of warm-up +
  • Rest between sets in the exercises – 60 seconds
  • since you are a beginner, we will work out the entire body in one workout (ie, each workout do the same thing)
  • prohibited to shuffle the exercises (do everything in strict order, as it is written)
  • You need to train every day, and the next day (Monday, Wednesday, Friday or Tuesday, Thursday, Saturday)
  • you need to train in the same time

 

Driving:

№1. Warm up – 5 minutes

№2. Squats on the shoulders (focus on the buttocks) – 4 * 20

No. 3. Dead traction on straight legs with a barbell – 4 * 20

№4. Bench press bar lying medium grip – 3 * 15

№5. Thrust vertical block on his chest – 3 * 15

№6. Raising the legs in the vise on the bar – 3 * max.

№7. Orbitrek – 10 minutes

 


A brief overview of the program and the program for men:

  • the number of workouts per week – 3 times
  • duration of exercise – 40 minutes of warm-up +
  • Rest between sets in the exercises – 60 seconds
  • since you are a beginner, we will work out the entire body in one workout (ie, each workout do the same thing)
  • prohibited to shuffle the exercises (do everything in strict order, as it is written)
  • You need to train every day, and the next day (Monday, Wednesday, Friday or Tuesday, Thursday, Saturday)
  • you need to train in the same time

 

Driving:

№1. Warm up – 5 minutes

№2. Squats on the shoulders – 3 * 20

No. 3. Dead traction on straight legs with the bar – 3 * 20

№4. Pull-ups on the bar to your chest wide grip – 4 * 15

№5. Bench press on a flat bench wide grip – 4 * 20

№6. Raising the legs in the vise on the bar – 3 * max.

№7. Orbitrek – 10 minutes

 

The first few months (until you are a beginner), men and women are almost identical scheme. These schemes have two objectives: fat burning and preparing the body for heavy loads. These schemes can be trained about 2 months (3 months is possible, but not less than 2). After that, your body will get stronger, and already you can start to heavier training.

 

 

Strength training for weight loss in the gym

 

A brief overview of the program and the program for women:

  • the number of workouts per week – 3 times
  • duration of exercise – 60 minutes of warm-up +
  • Rest between sets in the exercises – 60 seconds
  • I worked out the whole body in one workout, but various schemes
  • prohibited to shuffle the exercises (do everything in strict order, as it is written)
  • You need to train every day, and the next day (Monday, Wednesday, Friday or Tuesday, Thursday, Saturday)
  • you need to train in the same time
  • these schemes need to be alternated (eg Monday – Scheme 1 / Environment – Scheme 2 / Friday – Scheme 1, and so on … and so on: Tuesday – Scheme 1 / Thursday – Scheme 2 / Saturday – Scheme 1, etc.)

 

scheme №1

№1. Warm up – 5 minutes

№2. Dead traction on straight legs with a barbell – 4 * 20

No. 3. Squatting in “plie” with a dumbbell – 4 * 20

№4. Lunges with dumbbells – 2 * 20

№5. Bench press medium grip – 4 * 15

№6. Thrust vertical block on his chest – 4 * 15

№7. Raising the legs in the vise on the bar – maximum 4 *

№8. Orbitrek – 20 minutes

 

scheme №2

№1. Warm up – 5 minutes

№2. Squats on the shoulders (focus on the buttocks) – 4 * 20

No. 3. Bending legs lying in a simulator – 4 * 20

№4. Lead legs back into the lower block standing – 2 * 25

№5. Dumbbell bench press on a bench with a slope up (inclination 30 degrees) – 4 * 15

№6. Thrust rod to the belt in the slope – 4 * 15

№7. Twisting lying – 4 * max.

№8. Orbitrek – 20 minutes

 

 

 

A brief overview of the program and the program for men:

  • the number of workouts per week – 3 times
  • duration of exercise – 60 minutes of warm-up +
  • Rest between sets in the exercises – 60 seconds
  • the body is divided into three parts, and each part is worked out on a separate day, once a week
  • prohibited to shuffle the exercises (do everything in strict order, as it is written)
  • You need to train every day, and the next day (Monday, Wednesday, Friday or Tuesday, Thursday, Saturday)
  • you need to train in the same time

 

Monday (or Tuesday):

№1. Warm up – 5 minutes

№2. Bench press on a bench with a slope up (inclination 30 degrees) – 1 * 20/1 * 15/5 * 10

No. 3. Wiring dumbbells lying on a flat bench – 5 * 12

№4. Thrust rods wide grip chin – 1 * 20/1 * 15/5 * 10

№5. Dips – 1 * 20/5 * 12

№6. Orbitrek – 20 minutes

 

Wednesday or Thursday):

№1. Warm up – 5 minutes

№2. Squats on the shoulders – 1 * 20/1 * 15/5 * 12

No. 3. Dead traction on straight legs with a bar – 1 * 20/1 * 15/5 * 12

№4. Lunges with dumbbells – 2 * 15

№5. Raising the legs in the vise on the bar – maximum 4 *

№6. Twisting lying – 4 * max.

№7. Orbitrek – 20 minutes

 

Friday (or Saturday):

№1. Warm up – 5 minutes

№2. Pull-ups on the bar to your chest wide grip – 1 * 15/1 * 12/5 * 8

No. 3. Thrust rod to the belt in the slope – 5 * 12

№4. Link rod in the slope to the rear of the delta – 1 * 20/1 * 15/5 * 10

№5. Lifting barbell biceps standing – 1 * 15/5 * 10

№6. Orbitrek – 20 minutes

 

According schemes need to train about 3 months. You can even 4 – 5 months, if there is an effect. It is as though all individually.

 


Circuit training for weight loss in the gym

 

A brief overview of the program and the program for women:

  • the number of workouts per week – 3 training
  • duration of exercise – 70 minutes of warm-up +
  • Rest between exercises – 0 seconds (without rest)
  • rest between rounds – from 2 to 4 minutes
  • length range – 5 minutes
  • for the training needed to perform – from 7 to 10 laps
  • He worked out the whole body in one workout, three times a week
  • prohibited to shuffle the exercises (do everything in strict order, as it is written)
  • You need to train every day, and the next day (Monday, Wednesday, Friday or Tuesday, Thursday, Saturday)
  • you need to train in the same time

 

scheme

№1. Thrust vertical block on his chest – 15 reps

№2. Squats on the shoulders (focus on the buttocks) – 20 reps

No. 3. Bench press grip average – 15 reps

№4. Raising the legs in the vise on the bar – 15 reps

№5. Dead traction on straight legs with a barbell – 20 reps

№6. Treadmill – 2 minutes

 

 

A brief overview of the program and the program for men:

  • the number of workouts per week – 3 training
  • the duration of the training – 75 minutes (with no warm-up)
  • Rest between exercises – 0 seconds (without rest)
  • rest between rounds – from 2 to 4 minutes
  • length range – 6 minutes
  • for the training needed to perform – from 7 to 9 laps
  • He worked out the whole body in one workout, three times a week
  • prohibited to shuffle the exercises (do everything in strict order, as it is written)
  • You need to train every day, and the next day (Monday, Wednesday, Friday or Tuesday, Thursday, Saturday)
  • you need to train in the same time

 

scheme

№1. Pull-ups on the bar to your chest wide grip – 15 reps

№2. Squats on the shoulders – 20 reps

No. 3. Bench press wide grip – 20 reps

№4. Raising the legs in the vise on the bar – 15 reps

№5. Dead traction on straight legs with a barbell – 20 reps

№6. Dips – 15 reps

№7. Thrust rods wide grip chin – 20 reps

№8. Treadmill – 2 minutes

 

The essence of this scheme is that you have to make all 6 – 8 exercises with no rest in between. Rest comes only after all the exercises. Rested 2 – 4 minutes and repeat the cycle. And so for 70 – 75 minutes (for 70 – 75 minutes of time it is usually possible to have time to make the laps 7 and 10). These circular workout for weight loss in the gym are designed for 2 months.

Leave a Reply

Your email address will not be published. Required fields are marked *