Exercise for weight loss in the gym for women and men – training program with video

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To reduce the percentage of fat in the body, it is important not only to change the approach to nutrition, but also to choose the right exercises for weight loss in the gym for training. A carefully thought-out program will help achieve results in a shorter time. The complex should be diverse, include exercises on simulators and with additional weights. Under such a load, the fat burning process will go faster. How often to visit the gym for weight loss and exercise correctly, you will learn from the tips below.

What are weight loss exercises

The body perceives certain exercises differently, so the training should consist of a set of loads on each muscle group. This strategy helps to work out the whole body. Weight Loss Exercise is a system of physical activity aimed at burning fat and getting a beautiful relief. Conventionally, they have several types:

  1. Aerobic Characterized by intense pace, a large number of repetitions. It is important to breathe correctly and deeply. Exercises saturate tissues as much as possible with oxygen, which helps to get rid of extra pounds..
  2. Anaerobic. To perform this type of exercise requires additional weight. Aimed at increasing muscle mass and strength, support metabolism. Effective only when combined with aerobic.
  3. Dynamic. Characterized by a fast pace, a large number of movements. This includes gymnastics, dancing, aerobics, shaping.
  4. Static Weakly engage the heart, do not increase pressure and do not put pressure on the joints, therefore it is especially recommended for beginners.
  5. Cardio. This type of exercise helps to train the cardiovascular system. It can be running, brisk walking, jumping rope, bike, roller skates, skiing. Thanks to such a load, all muscles are involved, many calories are burned, so losing weight is faster, especially if simple carbohydrates are excluded.

Is it possible to lose weight in the gym

The ideal set of exercises for weight loss in the gym, including one of each of the above groups. A woman is recommended to choose aerobic. Men are better off emphasizing anaerobic exercise. Representatives of any gender can lose weight in the gym, you just need to set the task correctly and choose an individual training program. Every day is not necessary to do. Muscles need to be at least 1-2 days at rest. During this time, you can visit the steam room or massage sessions..

The girl is engaged in the gym

How to lose weight in the gym

Most nutritionists speak negatively about any diets, because they contribute to metabolic disorders, and also spoil the condition of the skin, hair and overall health. More effective will be the transition to proper nutrition along with a visit to the gym. If this crown is new for you, then you will have many questions – how to lose weight in the gym, where to start, what exercises to do, etc. It is important to understand what you need to do:

  1. Strength exercises. To do this, you can use dumbbells, a regular and inclined bench, a vertical block, a corner for the press, a regular barbell and with a bent bar. Weight exercises include weight loss exercises in the gym without weight, i.e. with its own weight. For example, tearing the pelvis from the floor lying down, pull-ups, lunges, push-ups, plank.
  2. Cardio. Such a load can be obtained on a treadmill. This is one of the most expensive simulators. Some people like to pedal an exercise bike, go skiing or skipping rope..

Gym Training Schemes

The entire workout for weight loss in the gym consists of three main stages. Cardio can be performed from the very beginning, using as a warm-up, or in the end. Then it will be a hitch, i.e. smooth completion of the session, which is very important for muscle recovery. The main ones will be strength exercises in the gym for weight loss. It is worth dividing them by the days of the week and muscle groups, for example, on Monday to plan a back training, on Wednesday – the shoulder girdle, and on Friday – the legs. Training schemes in the gym with this separation are very effective..

Weekly Gym Schedule

It is necessary to visit the gym with a frequency of at least 3-4 times weekly. Rest between workouts is 1-2 days. With a rarer visit, the muscles will return to the pre-training state. This is the principle of supercompensation. Its essence – the next workout should be during the phase of the most active muscle growth, which occurs 2-3 days after the last lesson. For this reason, the optimal schedule of classes in the gym for a week is to visit it on Monday, Wednesday and Friday, or Thursday and Saturday..

Girl doing exercise with dumbbells in the gym.

Weight Loss Workout Program

For classes, it is important to choose comfortable clothes and shoes. Sneakers are better to take with a spring sole and from natural materials. This will save back and knees from damage. Still need sports leggings with a t-shirt. They must let air through. It is worth getting a lumbar belt and gloves for workout, but this is for more professional occupations. The training program for weight loss includes exercises for muscles from each group:

  1. Monday. Perform 4 laps of 10 repetitions on the back block, then work out on the corner for the press (5 to 15-20 times), then the bench press (4 sets of light weight). Finish jogging at low speed for 15-20 minutes.
  2. Wednesday. The first will be bending the arms with the barbell standing (4 sets of 10 times), then an isolated exercise with a bent bar and Scott’s bench (4 to 10), and behind it is the block pull for triceps (also 4 to 10). A skiing tour ends at about a quarter of an hour.
  3. Friday. First you need to perform a squat with a barbell (4 sets of 8-10 repetitions), then do lunges with dumbbells (already 4 to 8), then with them, but already lifting them on your toes. Finish everything you need with a skipping rope.

Training program for girls in the gym

When visiting the gym for the first time, most girls do not know where to start their workouts. It is important to adhere to two principles. The first is weight loss, the second is the study of the relief. The training program for girls in the gym itself is also designed to visit him 3 times a week. As for the principles:

  1. To get rid of fat, it is necessary to perform aerobic exercises on weight loss simulators, and increase the number of repetitions, rather than weight. So the volumes will decrease.
  2. Then you can begin to work out the relief due to power loads. For muscle building, a small number of repetitions are already performed, but with large weights. Such training should start about a month after the predominance of aerobic.

Girl on the simulator

Gym Workouts for Beginners

The beginning of any workout in the gym for beginner girls will be a 15-minute warm-up. Then you can begin to load the working muscles. It ends with a hitch – cardio for about 30-40 minutes and a stretch. The main set of exercises displays the table:

Exercise

Number of approaches

Number of repetitions

Monday

Twisting

2-3

15–20

Leg extension

2-3

12-15

Thrust to the chest of the upper block

2-3

12-15

Bending arms with a barbell

2-3

fifteen

Leg reduction

2-3

12-15

Thrust to the chest of the lower block

2-3

15–20

Leg curl

2-3

12-15

Wednesday

Side twisting

2-3

15–20

Incline bench press

2-3

10

Deadlift

2

15–20

Butterfly

2-3

12-15

One leg squat

2-3

12-15

Simulator leg lift

2-3

15–20

Friday

Twisting on an incline bench

2-3

12-15

Bench push ups

2-3

12-15

Extension of arms on the upper block

2-3

fifteen

Dumbbell Lunges

2-3

fifteen

Dumbbell Sumo Squat

2-3

12-15

Classic push ups

2-3

12-15

Leg extension

2-3

12-15

Basic exercises in the gym

Using such exercises in the gym for weight loss, you can work out all muscle groups. But over time, the body gets used to the same loads. For this reason, it is worth changing exercises. So progress will go faster. Basic exercises in the gym for girls include:

  • hyperextension for rectus dorsi (HE);
  • barbell squats (Pr);
  • tearing up the pelvis (OTR);
  • bench press of the bar (Zhl);
  • draft of a dumbbell in an inclination (TgVn);
  • sitting dumbbell bench press (ZhGS);
  • deadlift (CT);
  • vertical block thrust (TVBl);
  • lifting on socks (Mon);
  • triceps training on a vertical block (Trbl);
  • treadmill (DB);
  • leg press (ZhNL).

The girl performs a leg press while lying on the simulator

Gym Workouts For Men

More intense are workouts in the gym for men. The recommendations for the warm-up remain the same. The principles for separating workouts by day and muscle group do not change. Since it is important for men to maintain muscle mass, they should not increase the number of repetitions. This leads to burning and burning muscles. 8-12 reps are enough to eliminate body fat.

A set of workouts in the gym

The main thing is not to immediately take on plans for professional athletes. There are simpler methods, using which it is easy not only to lose weight, but also to build muscle. The presented set of training in the gym for men helps to strengthen, improve movement and master the technique of basic exercises:

Exercise

Number of approaches

Number of repetitions

Monday

Leg press

2-3

8-12

Waist barbell pull

2-3

8-12

Bench press on a straight bench

2-3

8-12

Dips

2-3

8-12

Inclined board press without weight

2-3

8-12

Wednesday

Forward tilt with a barbell (“Romanian” deadlift)

2-3

8-12

Hyperextension without weight

2-3

8-12

Pull-ups on a horizontal bar or gravitron

2

8-12

Bench press on shoulder

2-3

8-12

Press in the hanging or on the Swedish wall

2-3

8-12

Friday

1 dumbbell chest squat

2-3

8-12

Leg curl in the simulator

2-3

8-12

Leg extension in the simulator

2-3

8-12

Bench press on an inclined bench

2-3

8-12

Dumbbell Shoulder Press

2-3

8-12

Chest upright

2-3

8-12

Biceps curls while standing

2-3

8-12

Gym exercises

The first time for training is enough dumbbell row and several basic simulators. It can be a vertical block and a bench with a changing angle. Then gradually master the leg press of the platform, crossovers or triceps exercises on the upper blocks and bending of the arms on the lower. These are the most basic options. There are other great gym exercises for men:

  • traction of the lower block to the belt;
  • reverse dilutions of the hands in the simulator or their reduction;
  • T-rod traction;
  • vertical traction for the head;
  • pullover in a block simulator standing;
  • French bench press;
  • stepping on a hill;
  • hook squats.
  • Smith squats
  • bench press while sitting.

Man doing hack squats on the simulator

What exercise equipment to lose weight

Each type of simulator works out certain parts of the body. This allows you to adjust the problem area in your opinion. It is important to know which exercise equipment to lose weight. Do not constantly use the same ones. There are several types of simulators that work out one muscle group. In general, they help to train the legs and buttocks, shoulder girdle, including arms and pectoral muscles, back or abs.

Exercise machines for weight loss legs and hips

To make the leg muscles work, you can use several simulators – to reduce or bend the legs, a hook simulator, Smith’s simulator, and a power frame. Cardio load will also be useful. Here, weight loss equipment such as exercise bikes, a treadmill or a ski complex are suitable for weight loss. Jump rope is no less effective. The best in terms of burning fat, especially in the area of ​​each thigh, is an elliptical trainer that simulates walking a person..

Exercise machines for weight loss

It is difficult to single out simulators that use exclusively arm muscles. Most of them make the back and chest work. If we turn to statistics, then the following simulators for weight loss are very effective:

  • Smith trainer;
  • gravitron;
  • “butterfly”;
  • traction blocks;
  • block frame;
  • rowing machine;
  • clipper;
  • rider;
  • Scott’s bench;
  • T-trainer.
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