The most effective exercise for total body weight loss: a weekly training plan

One of the main causes of obesity is lack of required muscle activity. Therefore, to solve this problem, we must first lose weight through physical exercise. There are 2 main types of training: cardio (running, swimming, steppers, etc. ) and strength training (deadlifts, push-ups, twists, etc. ). For maximum fat burning results, classes should be performed according to a pre-designed schedule.

Static exercise, high-intensity interval training (CrossFit), yoga, and breathing exercises are also effective in combating excess pounds.

Aerobic exercise

The main advantage of aerobic exercise is that it results in a high calorie burn. An increase in energy expenditure (with a balanced diet) triggers the breakdown of subcutaneous fat. During cardio training, weight is lost in all parts of the body: abs, sides, hips, buttocks, arms, shoulders, back and face.

The most effective cardio exercises for weight loss:

practise	Tips on How to Work Out
Aerobics	This is an aerobic workout based on rhythmic stepping onto the platform. To increase the load in aerobics, jumping up hills, active swinging movements of the arms and legs can be used. The duration of a class should be 35-45 minutes
jump rope	The exercises are done in cycles: six to eight series of 1-2 minutes each. Rest between sets should not exceed 60 seconds
ski cross	One of the most energy-intensive sports. Since all muscle groups are actively involved in its implementation, cross-country skiing, faster than other aerobic loads, allows you to "dry" fat from the thighs, waist, buttocks and other problem areas of the body. The duration of a workout is determined by its intensity. On average, half an hour of exercise at an average pace twice a week is enough to kickstart the weight loss process.
cycle treadmill workout	A major factor in the effectiveness of an exercise is its duration (at least 40 minutes). To sustain such a workload, the run must be broken into six cycles, each of which should consist of five minutes of loading and two minutes of rest.
Exercises on track (elliptical machine)	In summer, cross-country skiing is a perfect substitute for cardio training on the elliptical. You should work out on the simulator for about half an hour, having previously set up the program using the electronic screen. The entire workout can be broken down into three to four cycles of 6-8 minutes each, with a minute of rest between sets.
ride a bike	The best exercise is to "dry" the legs and reduce the amount of fat in other parts of the body. The duration of cycling will depend on its intensity. On average, cardio training takes 40-50 minutes. The speed and mode (uphill, downhill or flat road) is recommended to be changed every 5-7 minutes
swim	Water programs in pools or open water should last approximately 35-45 minutes (time depends on water strength and temperature). To increase the fat-burning effect, different types of swimming are recommended.

Burpee

This weight loss exercise is very popular because it includes elements of cardio and strength training. This allows busy men and women to effectively load the muscles of the whole body, spending no more than 20 minutes a day.

technology:

1. Sit starting position: Stand with feet shoulder-width apart and arms lower along body.
2. Lower your body into a half squat while leaning forward slightly and placing your palms on the floor.
3. Shift your body weight into your hands and extend your legs back to a horizontal position, focusing on lying down.
4. Moving quickly, return to a half-squat position, focusing on your palms.
5. into the starting position.
6. Make 10-14 similar series.
7. After a minute, do a few more methods.

Basic exercises for weight loss in the gym

Strength training with multiple joint movements is one of the best ways to lose fat. The special equipment and enclosures available in the gym allow you to effectively load all the large muscle groups, stimulating the production of testosterone, estrogen and other hormones that positively affect the speed of weight loss.

The basic complex must include squats, pull-ups on the back, bench press, and twists.

squat

For men and women who are new to weight training, it is recommended to use kettlebells or dumbbells for the exercise. They fit comfortably in the hand and allow for control over the position of the body, thereby minimizing the risk of injury.

Execution order:

1. Grab two weights with your hands and place them on your shoulders, anchored close to your chest.
2. Align your body, draw your abs in and move your body down (squat).
3. stand up.
4. Repeat about 10 times.
5. After resting for 1. 5 minutes, perform the following methods (four and five).

During squatting and straightening, the position of the spine needs to be constantly monitored: the back should always remain straight.

back pull block

Lat fat-burning workouts at the gym are best performed on a block simulator.

Implementation technology:

1. Insert the latch into the hole corresponding to the desired load level.
2. Sit on a bench in the simulator and slide your knees under the rollers.
3. Hold the iron rod.
4. Pull the barbell down behind your back.
5. Relax your arms and lift them up.
6. Repeat the action 12 times.
7. Pause for a minute to resume and do the rest (four to five series).

Bench Press on a Bench

Helps to quickly "dry" shoulders, chest and reduce subcutaneous fat content in other parts of the body. There are two versions of the bench press: narrower and wider. In the first case, the load will be concentrated on the triceps of the shoulders, in the second - on the pectoral muscles.

Action algorithm:

1. Equip the barbell with the desired number of pancakes.
2. Sit on a bench and lie on your back.
3. Get a firm grip on the neck with the brush.
4. Remove the projectile from the rack, bring it to chest level and lower it slowly.
5. Pull the lever up quickly.
6. Repeat 12 times.
7. After resting for two minutes, perform the same series of four, gradually increasing the working weight of the projectile.

warp on block simulator

Exercising your abs on the block simulator will allow you to "burn" every stressed block, making it more prominent and dry.

technology:

1. Set load.
2. Take the starting position: one meter from the front frame of the simulator, lower your body to your knees and grab the rope.
3. Using your abs, lean your upper body down.
4. Return to the original position.

The number of repetitions is 10-12 and the method is 4-6. The duration of the resume pause between series is 90 seconds.

Before each strength training session, it is necessary to warm up: skipping rope or doing exercises on any cardio machine for five minutes, stretching ligaments, rotating joints.

training program

Do it right according to the plan. Only in this case is it possible to observe periodic changes in load and maintain a high rate of weight loss.

A weekly exercise plan might look like this:

1. Monday: morning - swimming, evening - thrust of the block behind the head.
2. Tuesday: morning - workout on the treadmill, evening - squats.
3. Wednesday: Rest day for strength training.
4. Thursday: morning - cycling, evening - bench press.
5. Friday: in the morning - lessons on ellipsoids, in the evening - torsion on a block simulator.

On Saturdays and Sundays, light aerobic activity: sports competitions, walks, etc.

home activities

When performing simple and easy weight loss exercises at home, increase the number of repetitions and shorten the rest period between sets.

For the convenience of training, it is recommended to buy gymnastics mats and fitness balls.

Scissors

Load the abs of the lower abdomen. This exercise should be done within 4 hours of your last meal.

technology:

1. Lie on your back on an exercise mat.
2. Straighten your body into a straight line.
3. Place your hands on your body.
4. Raise your legs 40 cm above the water.
5. The multiplication and reduction of the hips are produced in the horizontal plane.

The number of repetitions is about 20-25 times. The number of methods is 4. Rest between sets is 1 min.

superman flying

During exercise, weight is placed on the back of the thighs, buttocks and back.

algorithm:

1. Lay on a rubber mat and lie belly down on it.
2. Stretch your arms out in front of you.
3. Raise your left leg and right arm at the same time.
4. Lift the right leg and left arm while lowering the opposite limb.
5. With the arms and legs positioned on the same plane, tear them off the floor.
6. Repeat the movements in the same order 15 more times.
7. After a one-minute pause, do another three series.

Mahi Mahi Leg

The goal of the exercise is to work the inner and outer thighs.

Sequencing:

1. Put yourself on a non-slip surface.
2. Put your feet at shoulder height.
3. Stretch your arms out to the sides.
4. Make a small swinging motion of the right foot forward and to the left, then, due to inertia, open it to the side.
5. Repeat 15 times.
6. Perform a similar swing with your left foot.
7. Perform the four methods with a one-minute pause in between.

boat with ball

Do this exercise to work your glutes and femoral muscles.

Implementation technology:

1. Lie on a rubber mat or other non-solid surface, belly down.
2. Secure a gymnastics ball between your legs.
3. Stretch your arms out in front of you.
4. Separate and raise your hands and medicine ball at the same time.
5. Lower yourself to the previous position.
6. Repeat for 14-16 runs.
7. Pause for forty seconds and perform four similar series.

hound

It is used to "dry" the muscles of the buttocks, back thighs and reduce total body fat.

Execution order:

1. Get down on your knees with your hands on the floor in front of you (this position is the starting position).
2. Rip right palm off surface, bend arm at elbow and throw forward quickly while straightening left leg and lifting up.
3. Return to the starting position.
4. Repeat 15 times.
5. Rest for 60 seconds.
6. Do a similar approach with the left arm and right leg.

Repeat the exercise four times.

twist on the ball

The low range of motion effectively loads the upper part of the rectus abdominis, "drying" it from the fat and forming a beautiful cube.

technology:

1. Lie down on an exercise ball.
2. Put your hands behind your head.
3. Bend your knees.
4. Perform 15-20 short chest lifts.
5. Take a minute to recover.

Run three series.

push ups

The exercise involves the elbow and shoulder joints, and it works the pecs, triceps, and deltoids well in the process.

technology:

1. Emphasis on the supine position: the body is in a horizontal position, resting on the surface with only the feet and palms.
2. As you inhale, lower your chest as deeply as possible.
3. As you exhale, lift your body up.
4. Do 20-30 similar movements.
5. Pause for a minute to recover and complete another four sets.

This complex can be performed at home six days a week, dividing the practice into two workouts. For example, perform scissors, superman flight, and leg swings in one class, and a boat with a ball, a bloodhound, and wiggle on a ball in a second.

To find out what kind of exercise is right for you, you should consult a fitness trainer. Experts will analyze age, weight, occupation, sports training level and other factors, and give effective weight loss training suggestions.

static load

No-amplitude weight loss exercises are effective for both men and women with musculoskeletal disorders. You can perform them in various combinations every day.

Before class, a light warm-up and stretching is recommended.

one hundred

This exercise is designed to work the press muscles. During the implementation, not only the fat layer is reduced, but the waist is also narrowed.

Execution algorithm:

1. Take a horizontal position lying on your back.
2. Lift your legs and bend their knees.
3. Extend your arms along your body.
4. Lift your chest off the ground.
5. Lock in this position for 30-45 seconds.
6. Rest for 60 seconds, then repeat one hundred times.

During the resting phase of the exercise, you should breathe in frequent, short breaths and exhale.

side frame

This exercise is used to tighten the sides and remove the so-called "pig ears".

A leaning bridge (side standing) is performed according to the following algorithm:

1. Lie on the floor.
2. Turn to the left, bringing the elbows in front of the body: the body should rest on the floor with only the left foot and the outer surface of the forearm.
3. Align the position of the body on a horizontal line.
4. Hold this position for as long as possible.
5. Roll over to the other side and perform a static on the right side.

The number of methods is three and the rest time between them is 40 seconds.

handstand

Static movements allow you to load the entire shoulder girdle: triceps, deltoids, trapezoids. As a result, the body expends a lot of energy, which increases the rate of weight loss.

technology:

1. From a standing position, lean forward.
2. Put your hands on the floor.
3. Suddenly lift your legs out of the water so that your body is in a vertical position.
4. Stand on your hands for 30-40 seconds.
5. After pausing for a minute, do three more approaches.

balance

The legs, hips, back, buttocks and shoulders are under stress due to the need to keep the body (balanced) leaning on one leg.

Execution order:

1. Staying in a standing position, lift your left foot off the floor and lean forward.
2. Straighten left arm and left leg into a horizontal position (the angle between upper body and right thigh should be straight).
3. Hold this position for 20-35 seconds.
4. Rest for 30 seconds and do a similar pose, standing on your right leg.
5. Do three to four sets on each side.

plate

A classic exercise for the "dry" abdominal muscles, performed in statics.

The technique looks like this:

1. Lie face down on the floor in a horizontal position.
2. Focus on the surface of the forearm and foot.
3. Line up your body in a straight line.
4. Hold this position for as long as possible.
5. After resting for 30 seconds, do three more sets.

high chair

Exercise can effectively "dry" the thighs and make the buttocks more elastic and rounded.

Execution algorithm:

1. Press your back against the wall.
2. Take a step forward.
3. Keeping your legs still, lean your upper body back until it stops against the wall.
4. Lower the torso until a right angle is formed between the hips and spine.
5. Lock in this position for 40-55 seconds.
6. Take a minute break and make three more similar series.

Yoga offers a large number of static exercises (asanas) for weight loss. Although less effective than strength training and aerobic training, they can be used in musculoskeletal disorders and other conditions where strenuous exercise is not advised.

crossfit

For men and women who are in good shape and have no health problems, crossfit is recommended for weight loss -- a method of high-intensity interval training in which aerobic and strength loads alternate.

An example of a crossfit workout might look like this:

1. 20 push-ups.
2. Hit the hammer 15 times on the rubber tire.
3. Jump rope (1 minute).
4. Six barbell squats.
5. Work on the ellipsoid for 30 seconds.
6. Eight tire flips.

Exercises are performed without rest. Within the framework of one workout, three or four such circuit series can be performed.

breathing exercises

It has been established that the body's oxygen saturation helps increase the rate of fat burning. This effect is used during weight loss.

There are four main breathing exercises:

1. The body is bent.The exercise involves breathing in slowly and deeply, then stretching the diaphragm and exhaling.
2. oxidation size.The technique is based on a combination of continuous diaphragmatic breathing and physical exercise. 1 cycle consists of sequentially produced inhalation, three dovdokhov, exhalation and three dovodyha.
3. qigong. It is performed in various postures: sitting, standing, in the lotus position. The essence of the technique is to breathe deeply through the nose and exhale slowly through the mouth.
4. Pranayama.It is an element of yoga that includes various breathing techniques. Pranayama is very focused on the emotional context.

Breathing exercises alone cannot lead to rapid weight loss. However, when included in a strength and cardio training program, they will help increase fat burning rates, activate metabolism and speed up the recovery process after physical exertion.