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Exercises for weight loss: the best home programs

exercise series for weight loss

One of the most effective ways to lose weight at home is regular exercise.In order to lose weight, it is advisable to exercise according to the program.It should include strength training (lying up, lunges, pull-ups, barbell presses, deadlifts) and cardio (running, aerobics, swimming, jumping rope).

Factors such as sports fitness level, body weight, age, lifestyle, profession must be taken into account when developing an individual training plan.

A set of strengthening exercises for home training

Strength training at home solves three problems: it tones the muscles, increases calorie consumption and stimulates the endocrine system.This helps to activate the metabolism and increase the rate of fat burning.

The lesson should be started by preparing the heart, muscles, ligaments and joints for load.For this, it is recommended to warm up: jump rope for a few minutes, perform a series of stretching bends, swing the limbs and twist the trunk.Preparation for training takes about 15 minutes.

The duration of the main lesson should be between 45 and 55 minutes.

Lunges

It allows powerful pumping of the hamstrings and quadriceps.The buttocks, lumbar muscles and abdominal muscles are also under stress.

Execution order:

  1. Take a starting position: put your feet shoulder-width apart, lower your arms along your body, straighten your posture and pull in your stomach.
  2. Take a step forward with your left leg as you lower your body.
  3. Return to the starting position and perform a squat step with your right leg.

You should perform 13-16 repetitions in each of the four sets, with a minute of rest between sets.

Deadlift

Powerful, energy-demanding exercise should be done with dumbbells: dumbbells, kettlebells, barbells.At home, you can use improvised means: a bag or a large bottle of water.

Technique:

  1. Place two dumbbells in your palms and lower them to the front of your thighs.
  2. Place your feet shoulder width apart.
  3. As you inhale, lower the projectile and bend your body forward 90 degrees (you can bend your knees slightly).
  4. As you exhale, straighten up to a standing position.
  5. Do 12-14 repetitions.

The recovery break between sets is 55-70 seconds.There are four approaches.

recliner

how to do push ups to lose weight

Push-ups allow you to effectively pump the pectoral muscles and shoulder triceps.

The order of the correct push-up technique:

  1. Lower yourself to the floor belly down, place your palms at chest level, place your legs over your toes and lift your pelvis until your whole body is completely in one plane.
  2. Lower your chest as you inhale.
  3. As you exhale, push up.
  4. Do about 25 repetitions.

Rest for about 45-65 seconds and do 4 more sets.

Weight rows

The main task is to pump the latissimus dorsi and biceps brachii muscles.

The correct way to pull a barbell:

  1. Take the projectile in your left hand.
  2. Place your right hand on the bench, place your right knee on it.
  3. Straighten your spine and tighten your stomach.
  4. Place the dumbbell at arm's length at chest height.
  5. As you inhale, pull the weight up, moving your elbows as far back as possible.
  6. As you inhale, lower the projectile.
  7. Repeat the movement 12-13 times, then stop for a minute to rest and do the exercise three more times.

Ball board

To perform a static exercise for working out the abdominal muscles, you will need a fitball and a hemisphere.

Algorithm:

  1. Place the sports equipment on the floor at a distance of about 100 cm from each other (depending on the height of the person).
  2. Place your palm on the hemisphere and throw your leg on the fitball.
  3. Raise your pelvis until your body is completely in line in the horizontal plane.
  4. Hold this position for 30-45 seconds.
  5. Stand up, rest for about 40 seconds, and do three more sets of the same.

Heavy squatting

One of the most powerful weapons in the fight against extra pounds.It enables a strong functional load of the whole body, significantly increasing the speed of fat burning.

barbell squat for weight loss

Technique:

  1. Equip the bar with weights and throw the dumbbell over your shoulders, holding it firmly with your hands.
  2. Spread your legs apart and turn your toes outwards.
  3. Tighten your abs.
  4. As you inhale, smoothly lower yourself into a "squat" position.
  5. As you exhale, rise to a standing position.
  6. Do about 12 repetitions, then rest for a minute and do the exercise three more times.

Weight chest press

The exercise is used to pump up the pectoral muscles, triceps and anterior deltoid.

Sequence of operations:

  1. Take two dumbbells in your hands and lower your back to the bench.
  2. Bend your knees 90 degrees and place your feet on the floor.
  3. Straighten your arms at chest level (starting position).
  4. As you enter, lower the projectile to the area directly above the chest (elbows turn to the side).
  5. As you exhale, press the dumbbells up.
  6. Do about 12-14 repetitions.
  7. Take a minute to recover and do 3 more sets.

Single-leg deadlift with dumbbells

The exercise is more suitable for men and women with training experience.For beginners, it is better to do lifting on two legs.

Technique:

  1. Hold two dumbbells in your hands and lower the weights until your arms are completely straight.
  2. While inhaling, smoothly tilt your body forward while simultaneously extending your left leg back (a right angle should be formed between the supporting and back legs).
  3. As you exhale, return to a standing position.
  4. Do 12 reps, then rest for 50-70 seconds and do a similar set lying on your left leg.

There are four approaches.During a lunge, the supporting leg should be slightly bent at the knee joint.

Pull-ups on the horizontal bar

This exercise can be used effectively to pump up the latissimus dorsi and biceps muscles.

Order of implementation:

  1. Grasp the bar at shoulder width.
  2. Take your feet off the bench (chair).
  3. Bring your legs together.
  4. As you exhale, pull your body up.
  5. Lower your torso as you inhale.
  6. Do as many pull-ups as possible, then rest for about 75 seconds and do three more sets.

Drag your feet to the horizontal bar

The exercise achieves the development of the lower and middle part of the abdominal muscles.

Technique:

  1. Grasp the bar at shoulder height.
  2. Bend your knees slightly.
  3. As you exhale, lift your leg up until it touches the horizontal bar.
  4. As you inhale, lower your legs.
  5. Do 8-12 repetitions.
  6. Rest for about 45-60 seconds and do three more sets.

Fat burning cardio

Effective fitness for burning fat in the stomach, legs, butt, arms and back should include a lot of cardio.Aerobic exercises for weight loss help to quickly speed up the metabolism and slim the whole body.

It can be used effectively at home:

  • Dance aerobics.Rhythmic gymnastics to music can be performed with your own body weight and various sports equipment: step platform, dumbbells, gymnastic balls, sticks and rubber bands.Dance aerobics also makes it possible to do morning exercises.The duration of an hour should be 25-40 minutes.
  • Skipping rope.The most effective is the system in which the exercise is performed cyclically: 2-3 minutes - jump, 45-75 seconds - pause for rest.We recommend that you perform at least seven approaches in one hour.
  • Swimming.It is advisable to visit the pool twice a week, for 40 minutes a day.Swimming is most effective using high-intensity styles: breaststroke, crawl.Cold water pools should be avoided, as prolonged and systematic exposure to low temperatures can cause thickening of subcutaneous fat.
  • Long walks.An effective tool for burning everyday calories.The effectiveness of this type of cardio depends more on duration than intensity.Therefore, a walk should last at least 120 minutes.

In order to get the maximum benefit from aerobic exercises, it is recommended to do them in warm clothes (this creates a thermogenic effect) on an empty stomach.

Training programs

It is advisable to separate strength and cardio training and do it at different times of the day: the first in the morning, the second in the evening.This technique shortens the recovery time after each workout and provides maximum fat burning effect.The duration of training is determined by the general state of health and functional fitness level of each person.The average value of aerobic exercises (except for walking) is 25-40 minutes, in the case of strength training - 45-50 minutes.

When preparing a training program for weight loss, the main consideration should be the athletic condition of the man or woman.Based on this, the entire training cycle has three levels: beginner, intermediate and advanced.

Entry level

For overweight and beginner girls, the most effective system will be when all the muscles of the body are trained in one session (complex training).

A sample lesson plan looks like this:

  1. Monday: lunges, push-ups, pull-ups on the horizontal bar, pulling legs to the horizontal bar
  2. Tuesday: swimming.
  3. Wednesday: barbell squats, barbell chest press, barbell rows, ball plank.
  4. Thursday: closed.
  5. Friday: deadlift, push-up, pull-up, leg pull.
  6. Saturday: dance aerobics, jumping rope.
  7. Sunday: long walks.

The initial level should last about 2-3 weeks.

Middle level

The training program at this stage is aimed at burning fat and creating beautiful relief.Its essence lies in the fact that no more than two muscle groups are pumped during one session.This technique allows you to perform a greater number of exercises specifically for each area of the body.This not only allows you to get rid of fat, but also to build muscle in underdeveloped body parts.

Timetable:

  1. Dumbbell squats, lunges, deadlifts, ball planks, leg pulls to the horizontal bar.
  2. Pull-ups on the horizontal bar, barbell rows, push-ups and barbell chest presses.

We recommend that you do this scheme every other day, alternating the workouts.

The average level is calculated for a month.Cardio exercises should be performed on days off from strength training.

A tough program for intensive fat burning

For advanced trainers (those with a lot of practice) and for women who want to reduce their subcutaneous fat percentage but are not overweight, a two-week split is best.Its essence lies in the fact that only one muscle group is pumped during a workout.

Sample plan:

  1. Monday: chest work (lying down, barbell chest press).
  2. Tuesday and Wednesday: Cardio training.
  3. Thursday: leg pump (deadlift, single leg lift, lunges).
  4. Friday and Saturday: aerobic training (running, swimming, jumping rope, aerobics).
  5. Sunday: closed.
  6. No. 2 Monday: back training (pull-ups on the horizontal bar, barbell rows).
  7. Tuesday, Wednesday number 2: aerobic training.
  8. 2nd Thursday: pumping abdominal muscles (plank on balls, pulling legs to the horizontal bar).
  9. Number 2 Friday, Saturday: cardio training.
  10. 2nd Sunday: rest day from stress.

So a two-week split allows you to do 12 hard workouts and achieve intense fat loss in just 14 days.

Common mistakes

For girls who are just starting a diet, it is important to avoid common mistakes.

The most significant of them are:

  1. The desire to exercise for several hours every day.This technique does not bring more intense weight loss, and in some cases it can even lead to stagnation of results and overtraining.
  2. Arch your back during squats, lunges, and deadlifts.This should not be done as this technique can damage the intervertebral discs.
  3. Dehydration of the body.Many girls try to drink less water in order to lose weight quickly, mistakenly thinking that in this case fat begins to oxidize.In fact, when there is a lack of fluid, metabolic processes in the body slow down (including lipid metabolism).Therefore, you must drink enough water during the day: the daily amount should be at least 1500 ml.

A work-rest routine is very beneficial for weight loss: it turns out that if you exercise and sleep at the same time every day, your body begins to lose extra pounds much faster.

Contraindications for strength training

In case of severe heart and locomotor diseases, home weight loss training should be limited or completely excluded from the training program.In this situation, static loading (for example, planking on balls) and light cardio (hiking, leisurely swimming) can help.

In case of infectious diseases, all kinds of exercise should be avoided.

In order to eliminate all kinds of contraindications and to protect health problems as much as possible, it is recommended to carry out a full, comprehensive examination and consult a sports doctor on the eve of classes.