The main motive for going to the gym or fitness club is to lose weight. The current beauty and fashion industry dictates certain rules, and the female sex, as well as the male one, wants to meet them. Thanks to classes, it is possible to get rid of excess pounds and adjust body proportions, as well as improve physical fitness and health. But before you lose weight in the gym, you need to learn a number of nuances and be prepared for the upcoming tests. After all, only the correct method of execution, a clear plan of work and the choice of suitable exercises will allow getting rid of extra kilograms.
What mistakes do people make while studying in the hall?
Thin-headed people are mostly shy and shy to ask for help. This is the very first and perhaps the main mistake during a visit to a sports section. It is necessary to develop confidence in yourself. Having come to the training center, you have already made the first step, and you should not stop. It is worth to use the introductory lesson and get the support of a professional coach.
With the help of this lesson you will master basic methods of exercises, get acquainted with simulators, begin to understand safety and protect yourself from the risk of injury. After all, even trivial jumps, if you do not follow the technique, may result in dislocated ankles and serious injuries to the ankle.
Another common mistake is to copy the exercises of those who constantly go to the gym. The beginner should develop rationally, starting with simple basic exercises. And it is better to choose them individually. You should not come to the gym and start exercising chaotically. There must be a clear plan which you follow strictly. Several key aspects can be highlighted when forming a training session:
Any exercise begins with a warm-up;
if it is necessary to perform strength exercises, you should start with them, keeping the maximum concentration;
the transition to composite exercises, such as squats, becoming a drag, press and so on;
working through individual muscle groups;
It is not a good idea to constantly change the program. If it is made by a professional, you should stick to it from beginning to end. Otherwise, the desired result will be unattainable. A well balanced workout will not get bored quickly, and after 1-2 months it can be corrected.
Do not start with difficult exercises. It is necessary to increase the load gradually. But you shouldn’t stop at the achieved results. If the performance of the whole training is not difficult for you and the program is given easily, it makes sense to add more complex elements to continue improving the body.
Beginners are waiting for instant results. And, if you have a lot of extra weight, the first weeks are really impressive. But, after a while, the percentage of weight dropped gradually decreases, so that the leaner ones get depressed. This is the wrong approach to training. You have to remember that the right and most importantly, healthy weight loss is a slow and gradual transformation of the figure.
To morally cope with the load was easier, set small goals, taking into account your own capabilities. Reaching them, you will experience an incredible joy. And this will encourage you to continue to work. When you look back and see how much hard work you have done, the thought of giving up and stopping classes will seem ridiculous to you.
Do not forget about nutrition. No matter how actively you try to lose extra weight, while doing your workout, you should stick to a healthy diet. Do not abuse alcohol, it kills protein synthesis.
Selecting the most effective slimming machines
A boy or girl to fight against overweight should start with cardio load. They contribute to the rapid burning of fats. In this case, the simulators are relevant:
Rowing machine – a great alternative to a regular bike. In comfortable and convenient conditions you can strengthen the cardiovascular system and musculoskeletal system. During intensive training, the diaphragm improves significantly. The abdominal, hip and lumbar muscles are involved in the work.
Rowing simulator allows you to work out the abs, buttocks and calf muscles. All the upper muscles will be involved. Keep in mind that in the process of training the spine is a heavy load. Therefore, if there were injuries, you should not start training on such a simulator without consulting with your doctor and trainer.
Stepper will give you the opportunity to have a cheerful and energetic cardio training. In the process of training the leg muscles, press, back muscles and biceps are studied. An elliptical trainer, or elliptical elliptical is one of the most useful types of construction to lose weight. It uses the maximum of muscles. And thanks to the safe exercise technique, even pregnant women and elderly people can exercise on it.
A treadmill is a common equipment, which is available in any sports room. The design will successfully replace the usual running on the street. By changing the speed of the runway and the angle of inclination, it will be possible to gradually increase the load, and therefore training will be more useful.
Drawing up a weight loss training program
To understand exactly how to plan a training session, you need to understand the basics of metabolic processes in the body. Not a single gram of fat will disappear without certain conditions. The formula for success is simple – you should consume less calories than you spend during the day. And an intense workout will help you do this. It should be noted that this rule is effective only for people who do not suffer from illnesses that lead to fat gain. If you had a hormonal failure, you are an endomorph, or you have problems with the endocrine system, you should consult with your doctor before starting your training.
It is better to trust the professionals offered by the training club to prepare a training program. The slightest violation of the rules can lead to deplorable results. It is necessary to take into account the age and health conditions, as well as physical fitness. It is also necessary to focus on the life schedule in order to ensure effective weight loss, but not to deprive yourself of the last strength.
There are a number of mandatory rules when drawing up a weight loss program:
Perform exercises on different muscle groups.
Take turns in cardio loadings with strength groups.
Never forget about the warm-up at the beginning of the training and a warm-up at the end.
It is better to have a high-intensity cardio before the workout.
Do not forget about stretching, which will help to avoid injuries.
You should not go to the gym every day. Thus, your body will not have time to recover, and the excess lactic acid, released after training, will contribute to poor health. It is optimal to have 3-4 training sessions per week.
Drawing up a diet for people who are losing weight
Before you lose weight in the gym, you need to adjust your diet. There are countless diets, and some of them are very effective. However, statistics say that most people who lose weight after dieting still gain extra weight. The fact is that the processes started in the body are difficult to stop. And it takes time to rebuild it into a healthy way. Moreover, to keep fit means to watch your diet all the time.
You need to lose weight quickly for the benefit of your body. It is worth to forget about fasting forever. Eat often, but little by little. 3 hours before sleep, exclude any food and drinks, except water. Refuse to eat harmful products:
sausages and sausages;
bought juices and sweet carbonated beverages.
Avoid foods with fast carbohydrates. Keep a healthy balance. It is desirable to count calories. If you need to lose extra weight, you should consume 500-800 calories less than you should. Never miss breakfast. Be sure to eat fresh fruits and vegetables. This will strengthen the immune system and lift your spirits. Include protein in your diet. It may be poultry, fish, lean varieties of meat, beans and so on. Give preference to steam, boiled or baked dishes.
The most effective exercises to lose weight
To have a visible result, you need to work. Therefore, even if the exercises seem to be simple, you should not be seduced. A large number of repetitions and at least 2-3 approaches will show that any training requires a maximum return. But a great result is worth it.
An effective exercise for weight loss is squatting. It is important to follow the technique and make sure that the knees never protrude toes. Otherwise, an injury is inevitable. In order to bend extra fat all over the body, you need to jump a lot. There are a lot of variations. The main thing is the number of repetitions. There should be at least 20 for 1 approach.
Waving your legs lying and standing is a good way to make your legs slimmer. The key to success is a slow pace and a large amplitude. You should literally watch how the muscles of the body move, and feel the stretching.
One of the most effective options is the bar. It strengthens all the muscles of the body. The static position squeezes as much as possible out of the body. Start with 20-40 seconds and gradually increase the time in the rack. During the exercise, make sure that your body muscles are as tight as possible.
It is useful for slimming:
jumps with a jump rope;
forward jumps and so on.
The break between the approaches should not be more than 1-2 minutes, and between the exercises – no more than 2-3 minutes.
Lessons with a coach
The first and most important advantage of training with a coach, having signed up in the training club, is confidence in professionalism and constant control. From a specialist you will get advice on training, lifestyle and nutrition. Having studied the features of the body, your trainer will give you useful advice and accelerate the process of weight loss. Training with the wrong technique is often exhausting, but useless and ineffective. And this will only reduce the confidence in yourself.
Most of those who lose weight have a well developed instinct for self-preservation and a sense of self-pity. The coach will help to fight it. When coming to practice, you need to work on wear and tear to see the result. Every person, who starts to get acquainted with sports, has his favorite exercises. And with the help of a coach it is possible to make an individual plan of training based on them, which will not only contribute to the burning of fat and improve the relief of the body, but also bring pleasure.
What are the differences in weight loss for men and women?
Female and male organisms are very different from each other. Therefore, the process of weight loss for each sex should be approached from different sides. The bodies not only have different hormonal background. Even the process of metabolism in boys and girls occurs in its own way.
The female body has more fatty tissue. This is due to the need to carry and produce offspring, having the right energy reserve for this. The male body has more muscle tissue, compared to the female body. And the more muscles, the faster are the metabolic processes, which means that in most cases it is easier to lose weight to the male sex.
There are some other differences:
a woman is more exposed to stress, which slows down her metabolism;
men have a higher safe weight loss rate;
the female body is more difficult to get rid of the fat layer in the problem areas;
fat in the male body is concentrated in the area of the torso, which is dangerous for health;
the “strong” sex can not completely give up fat because of the risk of impotence.
How fast can men lose weight in the gym?
A man by nature is much more enduring. His advantage is the strong upper part. And, based on this, it is worth building a weight loss program, coming to the gym club. The best way to get rid of fat is to have cardio exercises. Men’s body has anabolic hormones, so strength exercises will be no less effective. And the presence of a high level of testosterone will allow muscle tissue to grow at double speed.
How fast can women lose weight in the gym?
Ladies are shown long and intensive training sessions of 30 minutes and more. Heart rate should be at 120 beats per minute during the training. You should not get stuck only on problem areas. You should do exercises on all muscle groups and achieve general weight loss. After that, you will be able to balance the proportions of the body with the help of a properly designed program of strength training. Cyclic programs with a large number of repetitions will be effective.
Women’s and men’s training aimed at fighting against overweight may be similar. However, their intensity and load should be different in any case. And the right nutrition, composed by specialists, will help you to achieve your goals.
How to lose weight even faster
The most important factor for weight loss is diet, which involves counting and controlling all products. If you stick to the right diet, you can lose weight very quickly, provided you exercise in the gym, without harming your health.