How to lose 10-15-20 kg - tips for beginners

The goal of most people who go to the gym is to get rid of excess body weight, but there are no universal exercise programs that can provide positive results for every person.

You should take into account your current weight, problem areas of the body, physical fitness, health status and other factors that influence the preparation of an individual course.

General principles for creating weight loss programs

Losing weight is the main task of people who have not previously visited the gym and have started their physical fitness.

An individual training program should be drawn up for them, based on the following principles:

The primary task is to put the cardiovascular system in order and determine the loads at the initial stage, depending on its condition. Overloading the heart during training can cause serious health problems, so the load should be increased gradually, and the reaction of the body should be monitored. The main indicators to pay attention to are: respiratory rate, pulse and blood pressure.
At the same time as visiting the gym, you should normalize your diet, since if you systematically overeat or consume potentially harmful foods, even the most intense workouts will not provide a positive result. It is usually recommended to give up easily digestible carbohydrates, but only a professional nutritionist can create a suitable nutrition program, taking into account a person’s individual needs for proteins, carbohydrates and fats.
Cardio training is an essential part of any weight loss program, but if you are overweight, it can lead to fatigue and negatively affect your heart condition. You should start with them, training at a light or moderate pace, but increasing the load weekly.
Strength exercises are performed only after cardio training, when the muscles are warm enough for intense exercise. They are the main part of the workout, its main task is to expend the maximum amount of energy, which will lead to accelerated burning of subcutaneous fat reserves. It is necessary to take into account that strength exercises will only help normalize weight, but not build muscle mass: for these purposes, other programs are drawn up, which you can move on to after solving the issue of losing weight.
The rate of burning fat deposits depends on the correct choice of weights and rest time between approaches. You can determine the correct weight by performing up to 20 repetitions of all exercises included in the training program: physical strength should be enough for the entire course, and it is also necessary to maintain a small reserve for several additional repetitions.

Training program for beginners

An approximate training program for people who have not previously visited the gym might look like this:

Classes for beginners are held 3 times a week , days: Monday, Wednesday and Friday.
Cardio training: if you are overweight, it is important not to overload yourself; a quick walk on a treadmill is a good place to start, followed by running at a moderate pace.
In the first week, on Monday and Friday, training is carried out according to scheme A, which includes: squats with weights, bench and pulley presses with increased load on the triceps, reverse barbell rows, calf raises using a special machine.
On Wednesday of the first training week, classes are carried out according to scheme B, which includes: plank, barbell lift, deadlift and classic body pull-up.
In the second week, classes are carried out according to a similar program , according to scheme A and B changing by day.

Programs

Classes in fitness centers mean orderliness and system. You can’t come here without any plan and randomly go through the simulators: first sit in a Hack machine, then lie on a Roman bench, finish with rocking in hyperextension. You need a specific training program.

Ideally, it should be compiled by a personal trainer who will take into account goals, objectives and individual parameters. If this is not possible, when working on it yourself, rely on ready-made templates. Below will be presented several approximate options of different types - for both men and women.

For convenience, the program can be downloaded to your phone so as not to forget the sequence of exercises, the number of repetitions and approaches, and the time intervals between them.

Interval circuit for men

Beginners perform in 2 circles, advanced - in 4, professionals - in 6. Rest intervals between circles are 1.5-2 minutes. Frequency: three times a week. Every week, increase the number of repetitions by 2-3. After 1-1.5 months, change the set of exercises to avoid addiction.

Interval for girls

Monday and Friday:

Wednesday - interval cardio training on a stationary bike. Stages II and III are repeated in a circle several times, depending on the level of physical fitness.

HIIT for men

Performed in 2 circles three times a week. After a month, increase the intensity of training, after 2, change the program to another.

Fat burning for women

It will allow you not only to lose weight, but also to develop an ideal, seductive figure in 3 months.

Circular for men

Each set of exercises is performed in 2-3 circles (depending on the level of physical fitness). The rest interval is 1.5-2 minutes.

Training program

There are various options for training programs, including those aimed at eliminating fat deposits localized in certain areas of the body. The most popular and effective training schemes are discussed in detail below.

Circuit training

Many trainers recommend starting classes in the gym with circuit training - they evenly affect all muscle groups, but do not contribute to their growth, but to the moderate burning of fat reserves.

The basic principles of circuit training are as follows:

Working out the muscles of the whole body in one day.
Limiting the weight limit on exercise equipment to ensure high intensity.
Repeat the circuits with little or no rest.
Each circuit should include no more than 10 different exercises.

Any exercises aimed at working the muscles of the whole body are suitable for performing circuit training:

Men are recommended to perform leg presses on special machines, deadlifts from a standing position, classic barbell lifts, manual bench presses, squats with additional weights, and classic push-ups.
For women, various options for twisting, squats and lunges in different directions with weights in the form of dumbbells, lifting the upper and lower extremities from a lying position, performing the “Bicycle” exercise in a lying position, jumping and lying down with a hold are suitable.

Fitness program

A fitness program performed in the gym allows you to lose weight only if you normalize your diet to ensure a negative energy balance.

Classes involve 4 workouts per week; the fitness program for weight loss is described in detail below:

On the first day after the warm-up, reverse crunches, squats and lunges using a barbell, presses and lower limb curls on the machine, hanging leg raises, and rows to the waist and chest on the machine are performed. All exercises are performed in 3 approaches, each with 10 to 15 repetitions. Additionally, classic crunches, hanging lower limb raises and crunches on a block simulator are performed: these exercises also require 3 approaches, the number of repetitions is maximum.
On the second day , a warm-up is carried out again, after which a bench press and raises with weights are performed while lying on a bench, curls of the arms with weights and a load aimed at the biceps in a standing position, a seated dumbbell press, raises with weights while standing: all exercises require 3 approaches 12-14 repetitions. Triceps extensions in a lying position and on a special simulator are performed in 2 sets with 10-12 repetitions. Additionally, classic crunches and crunches are done on a block simulator: 3 approaches are performed with a maximum number of repetitions.
On the third day, cardio training is practiced, which involves only aerobic exercise. For this purpose, jumping rope, cycling, brisk walking on a treadmill and training on elliptical trainers are suitable. Before such a workout, a warm-up is also required.
On the fourth day, the training is carried out according to a similar scheme, only aerobic exercise is required.

Fat burning complex

An effective fat-burning complex for the gym will be interval training, including cardio training and strength exercises.

A similar weekly program is detailed below:

On Monday , basic exercises are practiced aimed at working out the main muscle groups. Straight-legged barbell rows, lower limb presses on a machine, and lat pulldowns are repeated 8-10 times, for a total of 5 approaches. The seated dumbbell press and classic push-ups are done in 4 sets, requiring 10-12 and 8-10 repetitions, respectively. The workout ends with a plank, which also requires 4 approaches, the execution time is no more than a minute. Depending on how you feel, a break of 2 to 5 minutes is allowed between approaches.
On Tuesday , a comprehensive cardio workout is carried out, it begins with a two-minute jog on the treadmill at the fastest possible pace, then the plank, burles and punches on the punching bag are done - a minute is allocated for all exercises. All the described exercises are carried out without breaks, in total you need to complete 4 similar circles, between which rests of 1 to 3 minutes are allowed.
On Wednesday, a set of fat-burning exercises is performed with light weights. Suitable options include overhead pulleys with a wide grip, arm swings with weights in the form of a kettlebell, deadlifts on one straight leg, lifting onto a step platform and walking lunges with weights: a total of 4 sets of 10-12 repetitions are performed, the last exercise is performed on each leg separately. You can complete the workout by raising your lower limbs from a lying position: 4 approaches are done, each should include from 12 to 20 repetitions, depending on the degree of fatigue. A break of 1 to 4 minutes is allowed between all approaches.
On Friday , supersets are performed that combine the upper and lower parts of the body. They include weighted squats with the legs as wide as possible and lat pull-downs, weighted lunges and lateral raises in a standing position, reverse crunches and lateral raises while bending, bending the lower extremities on a special machine and exercises on “Butterfly” simulator, body crunches in a supine position and a gluteal bridge on the floor, calf raises with weights and extension of the arms from behind the head. All supersets are performed in 3 sets of 10-12 repetitions, with a 2-3 minute break between them.
On Saturday, only an hour of cardio training is carried out: running on a track at a moderate pace, cycling and elliptical training are suitable.

Power loads

Strength training is useful because it allows you not only to get rid of excess weight, but also to strengthen the musculoskeletal system, increase overall performance, develop and improve muscle tone, and improve health.

The most effective strength training is the following:

Strength training according to the circuit described earlier in the article. For such classes, you can independently choose from 3 to 5 strength exercises aimed at working muscles from different groups: each of them is repeated 10-15 times, without breaks. Rest is provided only between sets; there should be 3-4 of them in total within one workout.
Classes using the Tabata system, the essence of which is to repeat each exercise for 20 seconds, after which 10 seconds are given for rest. Once completed, the cycle is repeated 8 times, taking about 4 minutes in total, and during each hike you should strive to complete as many repetitions as possible. The technique allows you to effectively burn fat deposits and independently select the appropriate exercises; various types of presses and deadlifts, as well as squats with weights in the form of a barbell, are best suited.

Cardio training

Cardio training will be an effective addition to the main training program; you can practice it in the gym, at home or on the street.

The intensity is determined depending on the current body weight, physical fitness, fatigue rate, health status and the selected program.

Cardio training may include the following activities:

Run outside in good weather.
Run at different paces or briskly walk on a treadmill.
Exercise bike classes.
Exercises on step machines.

Split training

Split training helps you lose body fat while targeting several different muscle groups at the same time.

The three-day split program is described in detail below:

On the first day, the following groups of exercises are performed: reverse crunches and crunches, weighted lunges and squats, weighted lower limb presses and weighted squats, seated dumbbell presses and standing lateral raises with weights. All exercises are performed in 3 sets of 10-15 repetitions, except for the leg press and weighted squats: they require 8-12 and 12-15 repetitions, respectively. As a warm-up and cool-down, exercise on an exercise bike is practiced for 10 minutes; between performing the listed groups of exercises, 10 minutes are spent running on the treadmill at a moderate pace.
On the second day, it is necessary to perform the following groups of exercises: raising the lower limbs in a hanging position and reverse crunches, rowing the upper blocks with a wide grip and rowing the barbell to waist level when bending, rowing the upper and lower blocks, lifting the barbell in a standing position with bending the arms at the elbows and performing the Hammer exercise. For each named exercise, do 3 sets of 10-15 repetitions; Warm-up, cool-down and intermediate runs are carried out according to the same pattern as on the first day.
On the third day , you will need to perform the following groups of exercises: dumbbell press on an incline bench and raises with weights on a horizontal bench, exercises on the Butterfly machine and dumbbell press on an incline bench, extension of arms with weights and press down on the upper block, lifting the barbell from the chest in a standing position and lifting dumbbells up in front of you. All exercises are performed in 3 sets of 10-15 repetitions; Weighted arm extensions and overhead pulley presses are performed for 8-12 and 12-15 repetitions, respectively. Warm-up, cool-down and intermediate runs are performed according to the same pattern as in previous days.

Exercise equipment

In modern gyms there are many different exercise machines; the following equipment is most effective for losing weight:

The elliptical trainer is the main assistant in the fight against excess body weight. It is designed to simulate skiing or fast running; the machine is also suitable for cardio training. Another benefit is the minimal impact on the joints, making the exercise suitable for people who have recently suffered an injury.
The treadmill is another classic weight loss device that is found in all gyms. Modern exercise machines allow you to adjust the angle of inclination and speed of movement to independently determine the appropriate workout intensity.
Horizontal and vertical exercise bikes are similar in design to a regular bicycle, but without wheels. They are ideal for people experiencing problems with the musculoskeletal system caused by excess body weight.
A stepper is a simulator for more intense exercise, providing increased loads and simulating climbing up stairs. Classes on it are recommended primarily for people who have problems with their knees or feet.
The rowing machine provides a high degree of stress, so performing exercises on it is a difficult and exhausting process. Its advantages include a high degree of efficiency, maximum energy consumption and a low risk of injury, despite the complex design of the equipment.
An expander, jump rope, dumbbells and other manual exercise equipment can effectively complement the main training program and diversify the set of exercises performed. The rotation disc and fitball also belong to the manual variety of exercise machines; they are recommended for people who want to eliminate excess fat deposits in the abdominal area.

Warm-up

A warm-up must necessarily precede any exercise in the gym for girls and boys, especially if you plan to perform strength exercises.

Its task is to warm up the muscles, which allows you to train at full strength and minimizes the risk of sprains and other injuries.

10-15 minutes are enough to warm up: during this time you can do squats and push-ups, go for a light jog, do a brisk walk on an inclined treadmill, or exercise at a moderate pace on any cardio machine.

The benefits of aerobic exercise

In addition to directly reducing the percentage of body fat, these exercises strengthen the cardiovascular and circulatory systems, increase endurance, improve mental state and simply lift your spirits. They also greatly help those who have heart failure or other cardiac abnormalities, however, it is important for such people to receive moderate exercise, and before starting a set of these exercises, it is better to consult a doctor.

It is the combination of aerobic and strength training that will allow you to lose weight most effectively in the gym. After heavy approaches with iron, after a short rest, get on a treadmill or stepper machine. Trying different options, determine for yourself at what speed it is more convenient for you to run, and what number of kilometers will be optimal for you. Everything taken together takes a lot of time and takes a lot of effort, but the result is worth it.

Aerobic exercises have a decent advantage over strength exercises, since you can do them when you do not have the opportunity to exercise in the gym (for example, a business trip or a trip to another city). You can also safely run outside in the warm season, and in the heat you can do this near cool bodies of water.

Basic exercises

The basic group includes exercises of a general strengthening type, affecting several different muscles at once; these are the ones that people who are just starting to visit the gym should master and learn how to perform correctly.

The most effective basic exercises are reviewed and described below:

Squats allow you to work your legs and work on the gluteal muscles, which is especially important if you need to get rid of excess weight: the tension of these muscle groups leads to the consumption of a large amount of energy, as a result of which the process of burning calories is stimulated. To do this, you need to master the correct technique: during squats, your legs should be shoulder-width apart, your elbows pulled back, your back tense, and your shoulder blades retracted. Often, squats are performed with a bar, which should be taken with a wide grip.
The bench press allows you to provide stress to the chest muscles, while at the same time the development of triceps and deltoids occurs. When performing the exercise, the barbell must be lowered while inhaling, all movements must be smooth, and the bar must move only in the vertical plane. The barbell returns to its original position when exhaling, at which point it is necessary to bring the shoulder blades together and bend the back in the lumbar region.
The deadlift is another basic exercise that burns calories efficiently; it is aimed at working the buttocks and spinal muscles. The exercise is performed from a squat, with the legs shoulder-width apart and parallel to each other. The grip on the bar should be wider than shoulder width, and your arms should be in a vertical position. All movements are made smoothly; When the bar reaches the level of your knees, you should straighten up, bringing your shoulder blades together.
Crunches are basic exercises that primarily target the abs. The classic version is performed lying on your back with your legs bent at right angles, your hands are behind your head, and your elbows should be spread in different directions. When lifting the body to the pelvis, tension occurs in the abdominal muscles, movements should be smooth, and sudden jerks are not allowed. When the maximum point is reached, it returns to the starting position.

Exercises for problem areas

There are several problem areas on the body that are the most difficult to put in order.

Below are some effective exercises that can target these areas:

You can put your triceps in order, but not over-pump them, by performing an exercise to straighten your arms in an incline position with weights. Do 2-3 sets of 20 repetitions, 3 times a week. The feeling of tension in the triceps after completing classes is a sure sign that the loads were selected correctly.
Any variant of planks can effectively eliminate fat deposits from the abdomen, but it is better to start with planks on the forearms. The correct technique of execution involves the starting position as for classic push-ups, but the emphasis is placed on the floor with the elbows, and the body should be a straight line. Being in this position leads to tension in the back, buttocks, thighs and abdomen, which you should try to press to the lower back. The essence of the exercise is to hold the position and the achieved tension for a minute.
Plie squats allow you to work your inner thighs. The technique is to move the pelvis back and lower the body down until the knee joints are bent at a right angle; after this, a smooth return to the starting position occurs. To get a positive result, you will need to perform 3 approaches, including 20-25 repetitions.

Leg workout

The following program, consisting of supersets, will promote accelerated weight loss in your legs:

Beginning of the workout: warm-up with aerobic exercise, duration – 5-10 minutes.
Leg press on a special machine - 20 times, manual dumbbell press at an angle in a sitting position - 15 times.
Bending the legs at the knees and subsequent extension on the machine - 20 times, pulling the upper block behind the head - 15 times.
Lowering and spreading the legs in a sitting position on the simulator - 20 times, raising the toes on the simulator in a standing position - 20 times.
Reverse and classic crunches on the simulator - 15 and 20 times, respectively.
As a cool-down, exercise on an exercise bike is suitable. A short rest is allowed only between the given supersets.

Upper training

Providing stress to the upper back and chest is a challenging task because these muscle groups require highly specialized loading.

You can organize it by training 3 times a week according to the following program:

First week: dumbbell bench press in a lying position on an incline bench - 3-4 sets of 10-12 repetitions, crossover raises in a standing position - 2-3 sets of 10 repetitions, arm press exercises using the Butterfly simulator - 3 -4 sets of 12-15 repetitions.
Second week: dumbbell press in a lying position on a bench without an incline - 4-5 sets of 8-10 repetitions, crossover curls in a standing position - the number of approaches increases to 3-4, curls on the Butterfly machine - the number of approaches decreases up to 2-3.
Subsequently, the schemes described above should be changed weekly.

For belly slimming

To quickly lose belly fat, in addition to basic exercises and activities, it is recommended to use manual exercise machines:

A regular hoop that can be spun around the stomach is a good addition to the main program; You can use it not only in the gym, but also at home.
Orthopedic fitness ball - exercises with it can also be carried out not only in the gym, but also at home.
The rotation disc is one of the most effective and convenient manual exercise machines for losing weight in the abdominal area; working with it does not require high intensity. Regular rotation of the disc from side to side will provide a directed load on the abdominal muscles; to get rid of fat deposits, you need to do it daily, and spend at least 20 minutes doing the exercise.

What should you do in the end?

maintain a balance between strength and aerobic training
combine sufficient loads and adequate rest
put your diet in order and follow a diet
lose calories gradually
continue training until the desired result
monitor fat and muscle tissue
Having achieved the desired shape, maintain it

Remembering these simple rules, you will easily know how to lose weight in the gym.

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Fat burning workouts

Below is another option for interval fat burning training; it consists of a number of exercises, each taking half a minute to complete.

The order of execution should be as follows:

Jumping up from a sitting position and then returning to the starting position. The load will be directed to the shoulders, abdomen, calves and inner thighs.
Classic push-ups, you need to complete the maximum number of repetitions in half a minute.
A horizontal stand from a sitting position on the floor will provide stress on the gluteal muscles, stomach and arms.
Run in place with your feet shoulder-width apart and your elbows close to your body. Performing the exercise will speed up the process of burning fat on the buttocks, calves and quadriceps.
The classic plank, but with jumping forward by bending your legs at the knees, will provide a load on the abs and calf muscles.
Making movements with your arms and legs that imitate climbing a wall will have a complex effect on the upper and lower limbs, abdomen and gluteal muscles.
The classic plank with alternately pulling the right and left knee to the chest is useful for the abs, shoulders and legs.
Run in place, alternately patting your knees and the soles of both legs with your palms.

Physical complex for better results

A quality workout may include the following exercises:

squats, weighted with a barbell (weight no more than 20 kg) - straightens in a standing position, with legs shoulder-width apart. The barbell rests on the shoulders, behind the head and is held with both hands, held in parallel directions from the head. This exercise is performed no more than 15 times. You need to do 5 approaches;
body crunches - performed on an inclined bench. With your hands behind your head, twist your torso to one side or the other from the bench;
overhead block pull-down - performed on a simulator. Load weight up to 20 kg. Performs up to 15 times.
Incline Dumbbell Chest Press – Hold a dumbbell in each hand and place your hands on your chest. Exhaling, raise your arms with the dumbbells up until they straighten at the elbow joint, and while inhaling, gradually lower your arms with the weight to the starting position;
pull-ups - performed as many times as possible.

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What type of workout to choose for weight loss?

Cardio exercises that provide aerobic exercise are the most effective for weight loss. They not only help burn fat deposits, but also form an attractive body contour; in the future, moderate exercise allows you to maintain the achieved results much better than dietary complexes.

Cardio training in combination with strength exercises gives good results, but not all exercises are aimed at losing weight, so it is recommended to create a program together with a trainer.

Problem statement and technical plan

The experience of professional trainers confirms that strength training is ineffective in the fight against extra pounds.

Its inclusion in a fitness training program for weight loss is due to the need to form a beautiful figure and ensure fat burning at the highest level, which is due to the following tasks:

reduction of body weight and volume by reducing adipose tissue;
developing endurance and concentration to maintain fitness;
strengthening the cardiovascular and respiratory systems of the body.

An integrated approach and exercises for all muscle groups, combined with correct and uniform load distribution, will ensure an increase in heart rate.

This will help enhance the aerobic physiological processes important for restoring ideal weight and body contouring, without compromising your overall well-being.

How to eat to lose weight?

When visiting the gym to lose weight, it is not at all necessary to follow a grueling diet plan or go hungry. The menu should remain balanced and varied; you just need to limit the intake of fats and fast carbohydrates.

The basic principles of nutrition for weight loss are as follows:

Proteins must continue to be supplied in sufficient quantities, otherwise muscle breakdown, hormonal imbalance and other problems may occur. Their main sources will be: lean meats, dairy products, seafood, lean fish, legumes, eggs. Proteins should make up 30% of the diet; if necessary, you can use sports nutrition by consuming protein mixtures.
The intake of fats must be limited, but they should still make up 10-15% of the diet so that the functioning of the body is not disrupted. Their main sources will be seafood, fish and vegetable oil.
Carbohydrates make up 70% of the diet; they will be supplied to the body by consuming fresh fruits and vegetables, cereals and wholemeal bread.
It is recommended to completely exclude starch and sugar

Popular mistakes

To summarize, we look at the most popular mistakes that people make when visiting the gym to lose weight:

Refusal of water during the period of weight loss. The opinion about the advisability of such restrictions is a misconception; the rate of water consumption is calculated individually depending on weight, but to lose weight you will need to consume a lot of liquid.
Ensuring maximum loads at the initial stage of training. A gradual increase in intensity should be the basic rule for both beginners and experienced athletes; in the first 1-2 months it is recommended to perform only half of the norm.
Load and activity are important, and the technique of performing exercises is secondary. In fact, performing the exercise incorrectly may have no beneficial effect or increase the risk of injury.

The time frame for which people manage to lose weight in the gym is individual and depends on the frequency and intensity of training, diet, current weight, characteristics of a particular person’s body and other factors.

Regular and intensive exercise in combination with normalization of the diet will definitely give a positive result, but the program and training plan must be correctly drawn up and aimed specifically at burning fat, therefore it is recommended to involve professional trainers in their formation.

Alexandrova Anastasia

Nutrition and healthy lifestyle specialist and author of myfitnesblog.com. For many years, she has successfully helped women and men lose weight and maintain a beautiful figure.

Features of gym classes

It is very important that losing weight in the gym for women begins before going to the doctor in order to rule out the presence of health problems. Since if the latter are detected, a woman can engage in sports with certain restrictions, and sometimes exercise, especially for the purpose of losing weight, may be completely contraindicated. After all the necessary tests have been passed and the doctor gives his approval to play sports, you can sign up for the gym with peace of mind and make an agreement with the coach.

How can a woman visiting such an establishment for the first time lose weight in the gym? The most effective and fastest way to lose excess weight is regular training aimed at thoroughly working out all the muscles of the body. These include exercises with dumbbells and barbells. They will help burn fat and build muscle mass. Thanks to this, extra pounds will melt away, and your figure will quickly acquire slender features. Regular sports activities will make the female body and body stronger and more resilient.

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