Anyone starting to lose weight will start looking for a magic set of weight loss exercises: how to burn more and exercise less instead of giving up the usual sweets and fast food.
It is important to understand that exercising for weight loss is an effective combination of physical activity and proper nutrition. As some coaches say, all training starts in the kitchen.
Today we'll look at the intricacies of competency training, practice, and execution techniques, setting up a typical training week and adjusting your diet.
How to exercise to lose weight
There is no one-size-fits-all exercise set that will fit everyone, and will guarantee the fastest possible weight loss. However, you can create your own program structure based on a few key principles, where you can choose exercises that are more appropriate based on your technical, physical, and timing abilities.
If the goal of training is to lose weight, what is recommended:
- Combine strength and cardio. You're not tasked with being a bodybuilder or a marathon runner, so you shouldn't go to extremes. Find a happy medium by distributing the load evenly throughout the week.
- Alternating training sessions in different directions. So you'll have plenty of time to recover the muscles involved - you can train more often. For example, if your plan is to run on Monday, do arm strength training on Tuesday and spin the bike on Wednesday.
- Do not exercise when tired. If you have a hard day's work and sleep deprivation, or you're on a long flight on a business trip, you don't have to go at all costs for an evening workout. Despite the super-compensatory effect advertised by motivational videos (improving the initial level of physical ability after high-intensity training), it only works in the context of normal recovery, including nutrition and sleep.
- Adjust your diet for exercise. You shouldn't train on an empty stomach, especially if you're inexperienced, but you shouldn't do it right after breakfast. The best time for class is two to three hours after meals.
- The most effective fat burning is thought to be interval training, in which high-intensity loads are alternated with short periods of rest or low-intensity exercise. One option for interval training is circuit training in the gym, where high-intensity strength exercises are alternated with short bursts of cardio -- jogging or brisk walking.
- Don't expect immediate results. No need to weigh every day, see gram deviations, and assess progress. Untrained people typically take six to eight weeks to get used to exercise, after which fitness levels allow for increased high-intensity exercise and longer workouts that burn more calories and fat.
- For beginners, 300 minutes of moderate-intensity exercise per week is sufficient. These include: brisk walking, jogging, cycling, swimming, strength and circuit training in the gym, skipping rope, outdoor exercise equipment, mountain and trail walking. Distribute the load evenly over several days. It could be five one-hour workouts per week, or three one-hour sessions on weekdays and one two-hour long ride on weekends.
Set of weight loss exercises
Let's assume the average person works on a standard 5/2 schedule and only gets a chance to train after get off work on weekdays and weekends.
Since athletic performance plays a secondary role in weight loss, you shouldn't train on both weekends. Give yourself a day to rest completely. First, it’s imperative to allow the body to recover after a week of work, and second, it allows you to get a mental break from the training process, which will permeate your weekly schedule in pursuit of weight loss.
Example of a training week:
| day of the week | Option 1 | Option 2 | Option 3 |
|---|---|---|---|
| on Monday | Strength training in the gym | Strength training in the gym | light aerobic exercise |
| Tuesday | light aerobic exercise | outdoor exercise | Strength training in the gym |
| Wednesday | relaxation | relaxation | circuit training |
| Thursday | Strength training in the gym | light aerobic exercise | relaxation |
| Friday | circuit training | Strength training in the gym | Strength training in the gym |
| Saturday | long aerobic exercise | relaxation | long aerobic exercise |
| Sunday | relaxation | long aerobic exercise | relaxation |
Strength training in the gym
Strength training, including resistance training, helps increase muscle tone, increase strength, and increase muscle mass over time. Weights include dumbbells, barbells, weights, expanders and various simulators.
Strength training is important because it allows you to lose excess fat while maintaining muscle mass and strength. They have also been shown to increase bone density, which reduces the likelihood of developing osteoporosis with age.
Examples of effective fat burning in the gym:
Mahi Kettlebell
Kettlebell swings are fairly easy to learn and one of the most effective fat-burning exercises because they work the glutes, glutes, abs, back, arms, and shoulders at the same time.
technology:
Stand up straight, feet slightly wider than shoulders, knees slightly bent. Hold the weight between your legs with both hands. Lean back slightly while straightening your legs and push the kettlebell forward with your straight arms. The weight will reverse motion on its own. Your task is to bend your knee slightly so that it moves backwards like a pendulum. Every swing is from the leg to the arm.
Typical mistakes:
- Don't round your back, it should be straight.
- Don't try to pull the kettlebell. All swinging is caused by inertia due to the motion of the legs.
- Don't lift the kettlebell too far. This puts more stress on the shoulder joint and can lead to injury.
- Don't carry too much weight. Exercises are meant to include a lot of muscle and technically correct execution, not lifting a lot of weight.
Squat with dumbbells
The squat is a fundamental movement for leg development. If bodyweight squats are easy for you, but you're afraid to move on to barbell training, start with an easy option - dumbbell squats. In addition to the legs, this exercise involves the back, abs, and arms.
technology:
Stand up straight. Legs slightly wider than shoulders. Grab one end of the dumbbell with both hands and lift it to chest level. Start squatting down until your thighs are parallel to the floor. Get up slowly to the starting position. The feet must not move.
Typical mistakes:
- Heels off the floor. If you start jumping up and down to get to the starting position, you're holding a dumbbell that's too heavy.
- Don't bend over. Keep it straight at the top and bottom.
Overhead dumbbell or kettlebell press
This exercise can be performed both statically and dynamically, and combining the bench press with the squat will allow you to burn more calories and fat. In the dynamic version, almost all major muscle groups are included - hips, glutes, back, abs, arms, shoulders.
technology:
Stand up straight with your feet slightly wider than shoulders. Hold a dumbbell or kettlebell in each hand. Bend your elbows and the shells should be on your shoulders. Squat down until your thighs are parallel to the floor. Squeeze the dumbbell/kettlebell over your head as you get up to the highest starting position. Return your hands to their original positions.
Typical mistakes:
- Don't take shells that are too heavy. Dynamics are prone to injury, so it is best to use the lightest dumbbells/kettlebells available during the habituation and mastering stages.
- Do not lift your heels off the ground as this will affect stability - you may lose balance with the extra weight in your hands.
- Do not squeeze the dumbbells/weights after standing up. Use the momentum your feet set from the bottom. All movements are performed dynamically, as in the kettlebell swing exercise.
farmer's walk
A farmer's walk is a weight-bearing walk. This exercise, due to the extra weight, increases the load on the legs, but also the shoulders, arms, back, and abs.
First, grab a pair of dumbbells or kettlebells with a total weight of 25-30% of your body weight and walk 20-40 steps. If this is easy, you can add weights or make the exercise more difficult and lunges.
Dumbbell Bench Press
The bench press actively involves the upper body—pectoral muscles, shoulders, arms.
technology:
Lie down on the bench with a dumbbell in each hand. Spread your legs slightly wider than your shoulders and press your heels firmly into the floor. Tighten your abdominal and back muscles. Push the dumbbells up from your chest until your arms are straight. Slowly put them back into their original positions.
Typical mistakes:
- Do not relax your hands as you move down. This can lead to shoulder injuries.
- Don't hold dumbbells that are too heavy, as this will also increase your injury rate. Do 8-12 reps per set and you should be comfortable.
circuit training
The great thing about circuit training is that you can do almost any sport you can do at a moderate or fast pace.
Points to consider when planning circuit training:
- Alternate exercises for different muscle groups, taking turns resting your arms, legs, back, and abs.
- Don't run high-intensity intervals longer than a minute or the exercise will turn into endurance work. It is important to perform this interval at a fast or moderate (in the case of weight training) pace.
- The duration of low-intensity intervals (walking, jogging) or rest should not exceed 30 seconds.
- The total duration of the workout should be 15-20 minutes.
Exercise example:
- push ups;
- Hang the bent leg on the horizontal bar;
- squat;
- Dynamic core exercises - rock climbing, cycling;
- Stretch - switch legs and jump lunges;
- Incline dumbbell row;
- swing weight;
- Dumbbells on the head;
- Burpee;
- push-ups on uneven bars;
- jump on the box;
- jump rope;
- Plank alternate leg lifts.
Collect a set of four to eight exercises in a circle. Do each exercise for 30-60 seconds with a 30 second rest. Rest between circles - take a minute or two or jog if you're exercising outdoors or if the gym allows. Complete three to five cycles until your total workout time is close to 15-20 minutes.
light aerobic exercise
Light cardio is a moderate-to-low-intensity exercise that lasts no more than an hour. For starters, it's best to take no more than 30 minutes until you feel your cardiovascular system has adapted enough that you can train without holding your breath.
One of the hallmarks of cardiovascular readiness is the speaking test. If you can maintain a conversation while doing cardio, the intensity of the load will allow you to train long enough.
Light aerobic exercise includes:
- Run;
- ride an exercise bike or bicycle;
- class on stepper;
- jump rope;
- swim;
- ski.
long aerobic exercise
The difference between a long workout and a simple workout is only the time spent. Try to maintain the same intensity that will allow you to complete the speaking test.
For business and pleasure, join a running club for weekend runs, cycle with friends in the country, or go on long hikes in hills and rough terrain.
Typical mistakes:
- Don't start too fast. You don't have to go all out right away. Instead, start running with a brisk walk and slowly transition to running. When cycling, don't climb a mountain right away, but rather a leisurely 10-20 minute ride on a flat road.
- Don't train strictly on time. Focus on your own feelings. When you're tired, you don't have to force yourself.
- Remember to drink water or isotonic drinks, especially in summer. During prolonged exercise, the body loses water through sweat, so it must be replenished.
Exercise Tips
- Any workout starts with a warm-up and ends with a cool down. A warm-up is needed to warm up the muscles and reduce trauma, an obstacle - to cool down smoothly and reduce blood circulation in the body.
- Don't train the same way two days in a row. Let your muscles rest.
- If you cannot do an exercise, replace it with a similar exercise. Instead of running, you can walk on a stepper instead of dumbbell presses, do push-ups from the floor instead of pull-ups, and do traction in a block simulator. The same muscle group can be loaded with a bunch of different exercises.
- Start with small weights and gradually increase the load. Linear progress is just the beginning, then you'll have a harder time adding weight because ligaments, tendons, and muscles take more time to get used to. Excessive enthusiasm and the desire to shake the bar more can lead to serious injuries and forced stoppages in training.
- If you feel very tired, you can rest for two or three days to allow your body to recover. Schedule an unloading week on a regular basis, such as once a month, when the load is 50-75% of normal. During the unloading week, you can cancel one or two workouts, or just reduce the duration of each workout by 15-30 minutes.
Diet Tips for Weight Loss
- Breakfast should be healthy and rich in slow carbs: cereal, whole-grain cereal, bananas. Carbohydrates are not only fuel for muscle work (carbohydrates in food are stored in the muscles and liver as glycogen), but they are also a source of glucose required for normal brain function.
- Don't look for a quick fix on the popular low-carb and keto (high-fat) diets. Stick to the doctor-recommended balance of protein (10-30%), fat (25-35%), and carbohydrates (45-65%), and adjust your diet according to how you feel.
- To lose weight, you need a caloric deficit. This means you should spend a little more than you consume. Expenditure includes the average body's needs for normal functioning, as well as calories burned during training. The intake of all ingredients (protein, fat, and carbohydrate) should be reduced evenly, rather than sacrificing just one ingredient as in a low-carb diet.
- If you want to count everything accurately, install an app on your phone where you will enter all the food you eat during the day. Special apps have their own database where certain calorie and BJU balances are registered for each product. Over time, you'll see where you can cut extra calories without harming your body.
- Pre-workout nutrition should be exercise -- focus on foods that provide enough energy for exercise. Avoid "empty" calories in fast food and sugar-sweetened beverages.
- Post-workout meals should include foods rich in protein and slow carbohydrates to ensure muscle recovery and energy reserves. For these purposes, good: cottage cheese and fruit, chicken or cheese salad, turkey and fresh vegetable sandwiches, chicken breast with rice.
- Drink enough water. Losing weight through dehydration isn't the best idea, especially if you're sweating profusely during your workout. At the same time, forcibly pouring two or three liters of water on yourself is not worth it. Your body will tell you when you need to replace lost fluids.