In the first lesson, losing weight the smart way, I talked about the first steps to losing weight properly.In this lesson we will talk about how to correctly perform exercises to lose weight.
And here you must understand that there are no correct and special exercises that will make you lose weight instantly.They lose weight not because of the exercises themselves, but because of the rules by which these exercises are performed.Those rules exist.This lesson is about them.
In fact, you can use any exercise available with any equipment available.But apply the rules that I have described here.And you are guaranteed to lose weight.However, later in the lesson I give tips for choosing the right exercises.
How to do exercises correctly to lose weight
Before talking about the rules, I want to remind you of the importance of medical supervision.Before getting serious about strength training and cardio training, be sure to consult with a therapist and inform them of your plans for strength training and cardio training.If you don't have any health problems, you can safely start exercising.
If there are health problems, then you should undergo all the necessary procedures and treatments, and only after that, with the doctor's permission, start training.In any case, the doctor must clearly tell you what you can and cannot do.This is an essential part of any sporting activity.No coach is obliged to take responsibility for his health if he violates his doctor's recommendations.
Rules for doing exercises to lose weight.
I will tell you nine of the most important ones.
It is important that following each of these rules separately makes your training a little more effective.But your classes will be more productive if you use ALL of these rules.By the way, they are not that complicated.And all their 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 adapt very quickly to any physical activity.And the result of this adaptation is always a decrease in the body's response to load.That is, the more you train according to any program, the lower the performance will be.This not only applies to muscle development, 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.
Change the exercises, change the way you do the exercises, include new exercises in your training that you have never done before.At the same time, 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're probably already used to the advice that strength training should last no more than an hour.Again, who are we hearing this from and for what purpose is it proposed?This advice is very useful when it comes to developing 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 damage muscles and make 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 hour, but an hour and a half or even two.
I think you shouldn't stretch out your training over a longer period of time, as you risk over-depleting your body's resources.
Rule three
Fairly frequent training
Exercising to lose weight should be quite frequent.To lose weight effectively, you must exercise almost daily.This is again due to catabolism processes, which are enhanced by intense daily exercise.
Yes, muscles are unlikely to grow noticeably with daily training.But the fat will disappear 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 training and cardio.
There are many opinions about the suitability of this combination and there can be much 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 exclusively doing cardiovascular training (such as running, group aerobics classes, dancing, etc.)
However, it is the combination of strength training and cardio that gives the fastest and most impressive results in practice.And this is a fact proven many times.
Simply alternate strength training days and cardio days.And everything will be fine!
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 should prevent it from adapting to the load, increasing the intensity of training.This can be done more clearly by increasing the working weight in each workout (usually 1 to 5 kg, depending on the exercise).There are other ways to increase intensity: reducing breaks between sets, increasing the number of sets and repetitions, special training principles such as supersets, etc.
Progression should permeate your training from the first exercise to the last.According to this rule, cardiovascular training should also be performed.Strive to gradually increase your running speed and duration of cardiovascular exercise.
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!
This type of training will only lead to overwork.You won't 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 a higher rate and, in particular, energy from body fat.
The load will be enough to stimulate the metabolism only if you carry fairly heavy objects that you cannot lift more than 12 to 20 times per set.A higher number of repetitions indicates that the weight is too light and will not provoke 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, first of all, there should be quite a few strength training exercises for weight loss (around 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.These are bench presses, barbell squats, deadlifts, all types of pull-ups.
In addition, weight lifting exercises, kettlebell lifting and some very effective special 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 way of movement itself.This means that if you've been working out at the gym for a while, you'll need to get creative to maximize the benefits of exercise.After all, your body is already quite accustomed to standard exercises and cannot react strongly enough, no matter how heavy you do them.
Ignorance of exercise is a very important factor to stimulate catabolic processes controlled by stress hormones.The stranger the exercises and their combinations, the stronger the catabolism.This is a fact!
Rule eight
Choose 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 areas of small muscles.Additionally, it is extremely important that the load is multiplanar, that is, not in a single plane, as is the case with most simulators.
The equipment must be accessible and convenient.
The most suitable for fat-burning strength training are a barbell, folding dumbbells, and a set of weights.It is these "devices" that should form the basis of training equipment.You can get by with one of the above (for example, I know more than 500 exercises with folding dumbbells alone, and half of them are perfect for fat-burning training).And if you love exercise machines, you should perform no more than 10-15% of all exercises on them.
rule nine
Load on the entire body at once.
What does this mean?Muscle training can be organized in at least two different ways.One of them is to divide the body into several zones, which are trained on different days.This is very convenient because the workouts are short and the load on the muscles chosen that day can be very great.This division of training into days per muscle group is called a split.
Split, with some stretching, is justified when working muscle mass, but this approach is not entirely suitable for losing weight.
It is necessary to load as many muscles as possible in each workout to provoke 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 guaranteed by selecting the appropriate exercises.
So let's summarize
- Change your training program every 3-4 weeks.
- Your workout should last between 1.5 and 2 hours.
- Train 5-6 times a week.
- Combine strength training and cardio for maximum weight loss.
- Constantly increase the working weights in the exercises, the number of repetitions,
- Speed in cardiovascular training.
- Use a weight that you can lift 12 to 20 times.Not lower.
- Use exercises that involve you at work.
- many muscles.
- Use mainly 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!