In the first lesson, losing weight the smart way, I talked about the first steps to proper weight loss.In this lesson we will talk about how to properly perform exercises for weight loss.
And here you must understand that there are no correct and special exercises that will instantly make you slim.They lose weight not from the exercises themselves, but from the rules by which these exercises are performed.Such rules exist.This lesson is about them.
In fact, you can use any exercise available with any equipment available.But apply the rules I've outlined here to them.And you are guaranteed to lose weight.However, later in the lesson I give tips on choosing the appropriate exercises.
How to do weight loss exercises correctly
Before we talk about the rules, I want to remind you of the importance of medical supervision.Before you get serious about strength training and cardio training, be sure to consult with a therapist and tell him about your plans to take up strength training and cardio training.If you do not have any health problems, you can safely start exercising.
If there are health problems, then you need to undergo all the necessary procedures and treatment, and only after that, with the permission of the doctor, take up training.In any case, the doctor must clearly indicate what you can and cannot do.This is an essential part of any sports activity.No trainer is obliged to bear responsibility for your health if you violate the recommendations of your doctor.
Rules for doing exercises for weight loss
I'll tell you about nine of the most significant ones.
It is important that following each of these rules separately makes your training a little more effective.But your classes will be most productive if you use ALL of these rules.By the way, they are not that complicated.And their whole difficulty lies in the fact that few people remember them.
So, rule one
Frequent changes in training programs
You have already heard more than once that the human body can very quickly adapt to any physical activity.And the result of this adaptation is always a decrease in the body's response to the load.That is, the longer you train according to any program, the lower the return.This doesn't just apply to building muscle, it also applies to weight loss training.
Therefore, you should change your training program every 3-4 weeks so that your progress does not slow down due to adaptation.
Swap the exercises, change the form of doing the exercises, include new exercises in your workout that you have never done.At the same time, be sure to make sure that the new training program is not only different, but that the load in it is correspondingly slightly higher than in the previous one.
Rule two
Optimal duration of each workout
You are probably already accustomed to the advice that strength training should not be longer than one hour.Again, who are we hearing this from and for what purpose is it being proposed?This tip is very useful when it comes to building muscle mass.And it has a serious scientific basis.During training, the body constantly increases the content of catabolic hormones, which in large quantities can harm muscles, making them smaller.But fat burning training is not about building muscle!This is a catabolic process and the more catabolic hormones, the better (of course, up to reasonable limits).
Therefore, the optimal duration of a fat-burning workout is not one, but one and a half or even two hours.
I think you shouldn’t stretch your workout out over a longer period of time, as you risk depleting your body’s resources too much.
Rule three
Fairly frequent workouts
Exercising to lose weight should be fairly frequent.To effectively lose weight, you must exercise almost daily.This is again due to the processes of catabolism, which are enhanced by daily intense exercise.
Yes, muscles are unlikely to grow noticeably from daily training.But the fat will go away very noticeably.
The ideal number of workouts per week is five to six.In the remaining one or two days, try to rest and gain strength - this is important.
Rule four
Combination of strength and cardio training
There are a lot of opinions about the advisability of this combination, and there can be a lot of debate about the benefits of strength training for weight loss.Some people have lost a lot of weight through strength training alone.Others (there are many more) have achieved good results by doing exclusively cardio training (such as running, group aerobic classes, dancing, etc.)
However, it is the combination of strength and cardio training that gives the fastest and most impressive results in practice.And this is a proven fact many times over.
It is enough to simply alternate days of strength training and days of cardio.And everything will work out!
Rule five
Load progression
This is also called the principle of progressive overload.The essence of progression is simple.To constantly improve the condition of your body, you need to prevent it from adapting to the load, increasing the intensity of the training.This can most clearly be done by increasing the working weights each workout (usually from 1 to 5 kg, depending on the exercise).There are other ways to increase intensity: reducing pauses between sets, increasing the number of sets and repetitions, special training principles such as super series, etc.
Progression should permeate your training from the first to the last exercise.Cardio training should also be carried out in accordance with this rule.Strive to gradually increase your running speed and cardio duration.
Rule six
Optimal weight of equipment for strength training
There is an opinion that if the goal of strength training is to lose weight and improve muscle definition, then you need to take a very small weight and lift it many, many times.
I assure you that this is not so!
Such training will lead to nothing but overwork.You will not lose weight this way.And all because this type of load does not have an effect on the body that causes a response from the body - acceleration of metabolism and growth of E.P.O.C.And this is the most important part of a weight loss program.The essence of this body response is that the body, even between workouts, continues to consume energy at an increased rate, and in particular the energy of body fat.
The load will be sufficient to stimulate metabolism only if you carry fairly heavy objects that you are able to lift no more than 12-20 times per approach.A higher number of repetitions indicates that the weight is too light and will not lead to a response from the body.And, therefore, there will be no rapid weight loss.
Rule seven
The right set of exercises for weight loss
Well, firstly, there should be quite a lot of exercises in strength training for weight loss (about 10-15).
Secondly, exercises should be selected so that they involve as many muscles as possible.This requirement is best met by the so-called basic strength exercises, which are used in bodybuilding to increase strength and muscle volume.This is the bench press, squats with a barbell, deadlifts, all kinds of pull-ups.
In addition, exercises from weightlifting, kettlebell lifting and some special, very effective combinations of exercises will be very useful.
It is important to understand that the body adapts not only to the weight of the equipment, but also to specific exercises and the very form of movement.This means that if you've been working out in the gym for a while, you'll need to get creative to maximize your exercise benefits.After all, your body is already pretty accustomed to standard exercises and cannot react to them strongly enough, no matter how much weight you do them with.
The unfamiliarity of exercise is a very important factor in stimulating catabolic processes controlled by stress hormones.The more bizarre the exercises and their combinations, the stronger the catabolism will be.This is a fact!
Rule eight
Choosing the right equipment
I'm sure it's no secret to you that the equipment you use determines the result.
The right equipment must meet some simple requirements:
It should allow you to freely increase the load by increasing the resistance.
With its help, it should be possible to load large muscle masses, and not just individual small muscle areas.Moreover, it is extremely important that the load be multiplanar, that is, not lie in one plane, as is the case with most simulators.
Equipment must be accessible and convenient.
The most suitable for fat-burning strength training are a barbell, collapsible dumbbells and a set of weights.It is these “devices” that should form the basis of the training equipment.You can get by with one of the above (for example, I know of more than 500 exercises only with collapsible dumbbells, and half of them are perfect for fat-burning training).And if you love exercise machines, then no more than 10-15% of all exercises should be performed on them.
Rule nine
Load on the whole body at once
What does this mean?Muscle training can be organized in at least two different ways.One of them is dividing the body into several areas, which are trained on different days.This is very convenient in that the workouts are short, and the load on the muscles chosen that day can be very large.This division of training into days by muscle group is called a split.
Split, with some stretch, justifies itself when working on muscle mass, but this approach is not at all suitable for weight loss.
It is necessary to load as many muscles as possible in each workout in order to evoke the strongest possible response from the body.That is why fat-burning training must be structured in such a way that all the largest muscle groups are involved in the work.This is ensured by selecting appropriate exercises.
So, let's summarize
- Change your training program every 3-4 weeks.
- Your workout should last 1.5-2 hours.
- Train 5-6 times a week.
- Combine strength and cardio training for maximum weight loss.
- Constantly increase the working weights in the exercises, the number of repetitions,
- speed in cardio training.
- Use a weight that you can lift 12-20 times.Not lower.
- Use exercises that involve you in work
- many muscles.
- Use mostly dumbbells, barbells and kettlebells.
- Engage your entire body during each workout.
This concludes our lesson, thank you for your attention.I wish you success in losing weight!
I'm waiting for questions and suggestions!