Create an effective workout for weight loss

Without a coach deal with many times more difficult and dangerous to health. But many people think otherwise. This article is just for those who want to lose weight but do not want to deal with the coach.

What kind of training will help to lose weight

To begin, let's understand what a workout in the gym most effective. Maybe cardio? Or is it the power load?

If you choose a long-term low-intensity cardio (long slow running, walking, riding bikes), your body gets used to load a few classes. As a result, you only burn calories during the run.

In the case of all the bit with weight training in a different way. After it (with sufficient intensity) metabolism at rest remains elevated for extended periods of time - sometimes more than 20 hours. And all this time your body burns calories faster.

Thus, even if at the time of power and cardio training (again, I stress that we are talking about low-intensity cardio, and not heavy interval training or sprints) the same amount of calories expended, after the power is still incinerated more. Read more about the effects of cardio, strength training and HIIT read in

this article.

To speed up the metabolism and bleed all muscles of the body, we will combine circular training with interval cardio.

Rules of drawing up training

To create an effective circular training for the entire body, stick to a few rules:

1. Include exercises for different muscle groups. This will evenly load the entire body.
2. Alternate exercises on the principle of "push" and "pull". Pushing exercises - those in which you are coming from a land (lunges, squats, push-ups) or alienate free weights (dumbbells bench press, bench press bar lying). Performing pulling exercises, you pull yourself (pull) or shells (deadlift). Pulling and pushing exercises provide different load. Alternating them, you do not overwork your muscles and can do more.
3. Finish with high-intensity cardio workout.
4. Start with a warm-up, stretching, and finish rolling out on a massage roller.

And now proceed directly to training.

The first embodiment of training slimming

In our training will be five sets of exercises with weights: two on the lower part of the body, two on top, one on the press.

Each exercise is performed for 10 times without a break. This is one round. All you need to run five laps, rest between rounds - until full recovery (but not more than three minutes).

Newcomers better to perform a light version, it will be listed for each exercise in "How to simplify."

1. Lunges with weights

You perform 10 lunges on each leg - a total of 20 times.

The target group of muscles: Glutes, quadriceps, hamstrings.

How to simplify: lunges without weights. If you find it hard to perform lunges with weights, chances are you have not completed until the end of the complex and will reduce the number of attacks. So if you are just starting to exercise, enough attacks with their own body weight.

what can replace:

• Lateral lunges.
• Lunges with weights ago.
• Walking lunges down the hall.

Features of technology:

• The angle between the knee and hip in lunge should be 90 degrees.
• The lunge knee does not extend beyond the toe.
• Knee directed forward, looking at the toe, not wrapped inside.

2. Push ups

The target group of muscles: Triceps, chest muscles, press.

How to simplify: push-ups on the hill, push-ups on fitness rubber belts, push-ups with knees.

What can replace: another variant push-ups.

Features of the technology:

• The elbows should be close to your body (if you choose pushups with a broad statement of hands).
• Constantly keep the press on their toes - this will help avoid bending back.

3. dead Rod

The target group of muscles: hamstrings, glutes.

How to simplify: dead craving with an empty fingerboard with dumbbells.

What can replace: deadlifts with a barbell or dumbbells.

Features of the technology:

• Keep the bar close to your body practically slip stamped on his feet.
• Do not hump your back, otherwise the load will go to the lumbar spine.
• During the dead thrust his knees hardly bent, allowing a good stretch the hamstrings.

4. Thrust dumbbell-ups

The target group of muscles: latissimus dorsi.

How to simplify: take light dumbbells.

What can replace: Rod lower block.

Features of the technology:

• Keep your elbow close to your body and try to guide it further behind.
• Keep your back straight, not rounded her.
• Try to pull the dumbbell back muscles, not the hands.

5. Plank on the ball

The target group of muscles: muscles of the core.

How to simplify: classic plank on the floor, the bar on the elbows.

What can replace: various strap options.

Features of the technology: keep the press under constant pressure to avoid bending at the waist.

Second Embodiment workout slimming

This exercise is more difficult previous, but it also can be simplified by taking the lighter weight or doing the exercises a little differently. The rules are the same - 10 reps, 5 laps, rest between rounds - until complete recovery.

1. Squats

The target group of muscles: quadriceps, gluteal muscles, hamstring muscles.

How to simplify: squats without weights, with a light weight.

What can replace: leg press.

Features of the technology:

• Keep your back straight, do not slouch.
• During the squat pelvis is retracted.
• Dilute knees - they should not be wrapped inside.

2. Dumbbell bench press from the chest

The target group of muscles: large chest, triceps, deltoids.

How to simplify: take a little weight.

What can replace: press rod from the chest.

Features of the technology:

• Does not bend back and do not release the pelvis off the bench.
• Dumbbells have to move synchronously.
• Try to lift weights at the expense of the pectoral muscle tension.

3. Deadlift on one leg with dumbbells

The target group of muscles: gluteal muscles, back extensors, quadriceps and hamstrings, latissimus dorsi.

How to simplify: deadlift on two legs with a light weight.

What can replace: deadlift on two legs with dumbbells or a barbell.

Features of the technology:

• Keep your back straight, do not slouch and rounding it to the lumbar spine.
• Knee bend his legs looking forward, not wrapped inside.
• Lower the dumbbells up to mid-calf.
• Standing behind the leg does not fall to the ground before the end of the approach - it is constantly in the position of Vis.

4. Pull-ups on the bar

The target group of muscles: latissimus dorsi, muscles of the chest, biceps shoulder.

How to simplify: pull-ups on the bar with a rubber fitness tape. The tape is worn across the horizontal bar, you step on her feet and hang, stretching the tape. With the development of power can change the belt tension.

What can replace: Rod top body to the chest.

Features of the technology:

• If you are a beginner, do not help themselves, swaying. First you need to install the proper pull-up technique and then use the momentum to catch up on a few times more.
• Try to keep your head in one position, do not drag your chin up.
• Legs keep straight.

5. Pulling the legs to the horizontal bar

The target group of muscles: muscles of the core.

How to simplify:

• Bring your knees up to your chest, do not straighten the legs at the top.
• Limit the lifting amplitude, for example to raise the straight legs to an angle of 90 degrees.

What can replace: different options bar.

Features of the technology: if you have a bad physical condition, or are overweight, should replace this exercise on a static bar. It perfectly pumps rectus abdominis muscle and other muscles of the crust and does not overload the iliopsoas muscle.

Full workout with two options you can see in this video.

Interval cardio at the end of training

Training ends with interval cardio for 15-20 minutes. You can use the following scheme: 4-minute run at a speed of 8 km / h, the minute at a speed of 12 km / h.

If your treadmill has a running interval mode, choose the training time, place 20 minutes and the level of 8-10 depending on your preparation.

As a rule, there are a lot of different simulators interval training with alternation of slow and fast running, and different angle of incline.

Exercise and diet

Alternating between strength training, you will be able to create an effective system for weight loss.

Of course, do not forget about nutrition. Even without dieting exercise to strengthen muscles and improve physical fitness, but the weight loss will be much faster if you learn to count calories.

Here are some helpful articles on how to change your diet in order to achieve quick results.

This article It helps you lose weight by reducing the rate of calories consumed, and here you know how many calories you need for different types of training. Here's another good calories guide - expect their rate according to different formulas, taking into account physical activity.

For those who do not want to give up delicious food for a beautiful figure, that's a bonus in the form of 10 alternative productsWith which your diet is low-calorie, but not less tasty.

Enjoy your training and rapid progress!