What are the most effective exercise machines for losing weight: a set of exercises in the gym

Where to start losing weight?

Training to lose weight is a rather complex process for which you need to be as prepared as possible, both physically and psychologically. It is very important to have strong motivation so that after several workouts you do not stop working on yourself, and do not encounter eating breakdowns and other nuances.

The gym is not the only place where you can play sports and work on yourself, but it is here that you can put maximum stress on the body, using all muscle groups. Losing weight needs to start with the following important components:

• Full awareness of how the process will take place;
• Maximum motivation to bring the job you started to completion;
• Determining the training location: home, street or gym;
• Choosing a professional personal trainer;
• Moral attitude to review and completely change your diet;
• Developing systematic and regular training.

Training in the gym is always the most effective and efficient, especially if it is carried out under the guidance of a specialist who will monitor not only the technique, but also the diet of his ward. It is also worth understanding in advance that losing weight is a long and labor-intensive process that requires maximum awareness of this and willpower.

If you exercise at least 3 times a week, monitor your diet, healthy sleep, habits and other important nuances, you can really achieve good results, tighten your body and get rid of extra pounds.

Important! If, during intense training, you allow yourself harmful and forbidden foods, the result in losing weight will be minimal.

Basic diet for weight loss

For effective training in the gym, as well as a positive result, you need to have a basic nutrition program that you can focus on when creating a diet. It is selected individually for each person, but has general standard principles that you need to know about. The nutrition program involves eliminating many foods from the diet that only contribute to excess weight gain, prevent weight loss and do not allow you to achieve good results.

Below we give an example of nutrition during training for girls in the gym, which you need to focus on and from which to take an example for an individual program.

Monday

• Breakfast: oatmeal with nuts, tea.
• Second breakfast: apple.
• Lunch: vegetable soup, chicken breast, tea.
• Afternoon snack: dried fruits.
• Dinner: cottage cheese with berries.

Tuesday

• Breakfast: omelette with vegetables;
• Second breakfast: banana.
• Lunch: buckwheat porridge with kefir.
• Afternoon snack: tea with bread.
• Dinner: cottage cheese casserole.

Wednesday

• Breakfast: cheesecakes and tea.
• Second breakfast: apple.
• Lunch: vegetable salad, rice.
• Afternoon snack: protein bar.
• Dinner: chicken breast with vegetables.

Thursday

• Breakfast: cottage cheese with fruit.
• Second breakfast: fruit salad.
• Lunch: buckwheat porridge, cucumber.
• Afternoon snack: apple.
• Dinner: rice and chicken breast.

Friday

• Breakfast: oatmeal with water, walnuts.
• Second breakfast: tea and bread with cheese.
• Lunch: chicken soup, vegetables.
• Afternoon snack: orange.
• Dinner: vegetable salad.

Saturday

• Breakfast: cottage cheese casserole, coffee.
• Second breakfast: tea.
• Lunch: stuffed peppers, buckwheat.
• Afternoon snack: apple.
• Dinner: chicken breast with vegetables.

Sunday

• Breakfast: omelet, tea, avocado bread.
• Second breakfast: apple.
• Lunch: buckwheat porridge, vegetables.
• Afternoon snack: grapefruit.
• Dinner: vegetable salad.

This is an approximate diet that you should definitely focus on when working out in the gym. Only such a responsible approach will allow you to achieve the desired results in losing weight, activate the necessary processes, and lose extra pounds.

Important! In addition to proper nutrition, do not forget about the drinking regime, it should be at least 2 liters per day.

Examples of nutrition before and after training:

The best exercises for burning fat

A weight loss program in the gym should always be drawn up by an experienced specialist who takes into account all the individual characteristics of the person losing weight. But, you can create a weight loss program yourself, focusing on standard basic exercises, which are sure to be effective and efficient.

To burn extra pounds, it is best to give preference to strength training, because they allow you to lose fat not only during activity, but also during the recovery period. For strength training, they choose the gym, working with heavy weights, which help get rid of fat. Among the classic exercises for weight loss are:

• Squats with a barbell, with dumbbells, in Smith;
• Lunges in motion with dumbbells, in place with a barbell, lunges through the step;
• Platform leg press;
• Deadlift or Romanian deadlift;
• Gluteal bridge.

This base of strength exercises is enough to improve your weight loss performance, lose extra pounds and get in shape. But strength exercises alone may not be enough; you should diversify your workouts with other exercise options, for example, CrossFit. Popular among this variety are:

• Burpee;
• Amrap;
• Emom.

A good addition to all this would be cardio training aimed at working all muscle groups. Cardio includes:

• Run;
• Jumping rope;
• Step jumping;
• Exercise on a bicycle ergometer;
• Stepper.

You need to diversify your workouts as much as possible with any variety of activities that will bring you pleasure and also help you achieve the desired effect in losing weight.

Start of training

First of all, you need to decide on the result you want to get. It needs to be presented in numerical terms: volumes, dimensions, weight, etc. Based on these data, you need to formulate a training goal, which will be the guiding link in developing the program:

1. Losing weight . Losing fat takes quite a long time. Workouts should include aerobic exercise. Body volume decreases by increasing the number of approaches. In this case, the weight should remain unchanged.
2. Giving muscles definition . You can improve the appearance of your muscles through strength training. During training, the load should increase. To build muscle mass, you need to use heavy weights and a small number of approaches. If you are a beginner athlete and your figure is far from athletic, then in the first month it is recommended to give preference to aerobic exercise, and only after that move on to strength exercises.

Gym workout plan for girls

The training scheme is an important component that must be present in the training process. Fitness programs for weight loss for women can be different, it all depends on the level of preparedness. Below we will analyze an approximate lesson plan for beginners or advanced losers who have a prepared body for loads.

For newbies

Training for beginners should be of a relaxed nature, allowing you to train correctly and efficiently without creating unnecessary stress on the body. How to train correctly? The weight loss training program for girls is initially built on 2-3 workouts per week. This will be enough to effectively work all muscle groups, as well as create a full load on the body.

It is better to exercise after 1-2 days so that the muscles have time to recover without causing discomfort during training. Here is a sample lesson plan for beginners.

Monday – lower body workouts

• Warm up 10-15 minutes on the simulator
• Squats in place 12 times in 3 sets;
• Lunges with dumbbells in motion - 10 times in 3 sets;
• Squats with jumping in place – 10 times in 3 sets;
• Pulling the legs back in the simulator - 10 times in 3 approaches.
• Platform leg press with weight – 10 times in 3 sets.
• Cardio 30 minutes on the treadmill.

Thursday – upper body workout

Warm up 10-15 minutes

• Hyperextension – 10 times in 3 approaches;
• Pulldowns of the upper block in the chest – 10 times in 3 sets;
• Lower block rows – 10 times in 3 sets;
• Barbell chest press – 10 times in 3 sets.
• Press – 2 exercises in 3 approaches.
• Cardio 30 minutes.

Saturday – 45 minutes of cardio on the treadmill.

This plan can be followed during the first month of training, until the muscles and body get used to regular exercise. Next, the training plan is slightly transformed.

For experienced

The weight loss program in the gym for advanced people is structured somewhat differently; the differences are observed in the nature of the training and the intensity of the training. Here you also need to train 3 times a week, focusing on increased strength loads. A prepared body recovers several times faster, which is why at this stage you can easily avoid prolonged soreness and other unpleasant sensations in the muscles.

Monday – lower body workout

• Warm up 10 minutes.
• Squats;
• Platform press;
• Lunges in motion;
• Lunges in place with dumbbells;
• Deadlift;
• Gluteal bridge;
• Bulgarian squat.

Wednesday – upper body workout

• Warm up 10 minutes.
• Hyperextension;
• Set: pulling the upper and lower blocks;
• Seated dumbbell press;
• Abduction of arms to the sides with dumbbells;
• Barbell chest press;
• Flexion-extension of arms in the simulator.
• Cardio 30 minutes.

Friday – cardio 60 minutes.

The difference between experienced practitioners and beginners is the increased intensity of training, weights and level of difficulty. You should not immediately move on to complex training, because this will provoke the body to refuse any kind of action.

At home, it is recommended to repeat the following set of exercises 3 times a week:

Staircase escalator

This simulator is similar to a treadmill, the difference is that a person does not just move along a horizontal or inclined surface, but imitates movements on the stairs. The lifting speed is adjustable. An escalator is one of the most complex devices used for cardio exercise and weight loss. The high efficiency of the simulator is explained by the fact that a person moves upward and makes great efforts.

Working on this machine helps you lose excess weight by burning up to 800-1400 kcal per hour. The muscles of the legs and buttocks are loaded. Do not lean on the railing; for balance, lightly hold onto the railing. Moving on an escalator is more difficult than on a treadmill. Work hard for a short time, take a break and repeat the exercise. This is more effective than using the exercise machine for a long time, leaning on the railing.

Questions for specialists

Making a training plan based on standard rules is not difficult. But at the same time, a lot of questions arise regarding how quickly fat burning will occur, how to change the training plan, and others. We will answer all these questions below.

How to speed up fat burning?

The training program also requires proper nutrition, taking various vitamins, amino acids, protein, omega-3 and other additional nutrition. All this will allow you to quickly prepare the body for increased stress, avoiding any breakdowns and apathy for training. To lose weight in the gym for girls, nutrition always comes first, because even the most effective workouts for beginners or experienced losers will not benefit the body.

Should you do cardio?

A standard set of exercises is not enough to lose weight effectively and quickly. Cardio is the basis for weight loss, so it needs to be given great attention. Ideally, cardio is performed after each workout, as well as on a separate day, with a duration of at least 50 minutes.

When will I be able to see the results of my training?

The mistake of many beginner girls is the desire to quickly see results. The first changes can be observed no earlier than after a month of effective training. But, from the second week, positive changes will occur inside the body.

Exercise bike

A device in the form of a stationary bicycle is called an exercise bike. Working on it for an hour helps burn 500-1000 kcal. This is equipment that actively uses the quadriceps femoris muscle. Due to its work, calories are burned.

To achieve effective weight loss, it is recommended to move at a speed of at least 85 revolutions per minute. The load is selected depending on the physical condition of the person, based on the pulse.

How to create a weight loss program in the gym yourself?

Many people are interested in the question of how to create a training program in the gym so that it gives a positive result? We must remember that training is built in stages, and we will talk about this below.

Warm-up

You need to build your workout with a warm-up; it consists of 10 minutes of cardio on a machine, which allows you to warm up your muscles and prepare them for productive exercise.

Basic set of exercises

It is best to select exercises for weight loss from a standard base, because only they will be able to efficiently work out the necessary muscle groups and activate the necessary processes. Basic exercises in the gym must be performed with the correct technique, so for the first training sessions you should contact a trainer, who will create it.

Girls should spend at least 2 hours in the gym, 70-80 minutes of which are basic training, and the rest is cardio.

Cardio training

Don’t forget about cardio training for weight loss, because it allows you to effectively lose weight and additionally lose extra pounds. Cardio can be of different types, such as running, cycling, jumping rope, walking up stairs and more.