To lose weight, it is important to properly organize your workout and nutrition. Find out what a weight loss workout program should look like. The basis of the training program for weight loss, which will be discussed today, is made up of basic exercises. To get the maximum possible effect from the exercises, you will need to systematically increase the intensity of the training by increasing the working weights and the number of repetitions.
It should be recalled that this program will only be effective if the correct diet is followed. So you can not only get rid of excess weight, but also increase muscle mass. The training program, which will now be considered, will allow you to achieve constant progress, increase metabolism, and also strengthen the body's defense mechanisms.
Features of the slimming training program
Classes will be cyclical with constantly increasing loads. One cycle has an average duration of 4 months. After this period of time, it is necessary to pause for two weeks and then start a new cycle. You can also, if you wish, take a break for one month during the summer. This will allow you to take a break from heavy stress, not only physically, but also emotionally.
If this is your first workout, then use an empty bar. You should not rush to increase the weight of the sports equipment. Your task at the first stage will be to study and improve the implementation of the exercise technique. On average, this takes about one month.
Each new cycle should be started with 50% less working weights than you used in the previous step. For example, if you used a weight of 30 kilograms when doing squats, then in a new cycle, start with 15 kilograms. So you should train for the first two months so that the body adapts to the stress.
The last two months of the cycle will be the most difficult. The working weight and the number of repetitions will begin to increase again. The body will experience severe stress during training. It is thanks to this that your muscles will increase and your fat reserves will decrease.
You do not have to visit the gym often and spend a lot of time training. Two training days per week are enough, and the duration of the session will be from 30 to 40 minutes.
As mentioned above, basic exercises form the basis of a weight loss workout program. It will be very useful to add to these exercises for the development of the press as well. In total, the program includes five exercises:
- Squats - develops the front of the thigh, lower back and buttocks;
- Deadlift, legs straight - strengthens the back, back of the thigh, buttocks;
- Bench press - develops the muscles of the chest, shoulders, back of the arms;
- Forward and reverse crunches - press;
- Leg twists - strengthens the oblique and rectus abdominis muscles.
The main task of the athlete is the correct distribution of the sequence of the exercises. Deadlifts and squats should be done at the start of the workout. The bench press is best done after squats, and abdominal movements can be performed at the very end of the session. Now you need to decide on the number of sets and repetitions for each exercise:
- Perform squats in 3-5 sets with 40-60 repetitions.
- Deadlift - 2 to 3 sets of 40-50 reps.
- Bench press - 3 to 4 sets with 20-50 reps each.
- Crunches - 3 sets with the maximum number of repetitions.
- Turns with legs - 2 sets with as many repetitions as possible.
It is also important to decide on rest pauses between sets. For all core exercises, this is 30 to 45 seconds, and for abs, 20 to 30 seconds.
When performing each of the three main exercises, one to two warm-up sets of 8-10 repetitions should be done. In this case, the working weight of the sports equipment should be about 70% of the working weight. Between warm-up sets, the pause should not exceed 30 seconds. Warm-up sets are not required before performing abdominal movements, since they will be performed at the end of the session, and at this time the muscles are already quite well warmed up.
You should also remember about the general warm-up at the beginning of the lesson. You should start at the neck and end with your feet. You need to prepare your joints and ligaments well for a strong load and it is best to perform swing movements for this. Stretching exercises should be present, but should be performed after training. Squats should be done twice a week. On the first day, the lesson begins with squats, followed by a bench press in the prone position. They should be performed with the highest possible intensity. On the second day, after squats, deadlifts are performed. These exercises are very effective, but they put a lot of stress on the lower back. For this reason, squats should be considered an auxiliary exercise by you. The weight of the sports equipment remains unchanged, but there will be only one approach.
It is necessary in each lesson to perform the number of repetitions selected at the beginning of the cycle. When this goal is achieved, then increase the working weight by one or two kilograms. For example, in the deadlift in the first lesson, you did 40 reps in two sets. On the next workout in the first approach, 40 repetitions were also done without increasing the working weight. Before performing the second approach, the weight of the projectile can be increased.
The intensity of the exercises for the development of the press will increase due to the increase in the number of repetitions. At each lesson, try to increase their number by 2-3 repetitions. It should also be remembered that basic exercises have a higher priority in the program and there is no need to save energy for training the press. You can generally set aside a separate day for training your abdominal muscles.
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