In the first lesson, “Lose Weight the Smart Way,” I talked about the first steps to losing weight the right way.In this lesson we will talk about how to properly perform weight loss exercises.
And here you need to understand that there are no correct and special exercises that will make you slim instantly.You lose weight not through the exercises themselves, but through the rules by which these exercises are performed.There are such rules.This lesson is about them.
In fact, you can do any exercise available with any equipment available.But apply the rules I have laid out here to them.And you are guaranteed to lose weight.However, in the further course of the lesson I will give tips on choosing the right exercises.
How to perform weight loss exercises correctly
Before we talk about the rules, I would like to remind you of the importance of medical supervision.Before you get serious about strength training and cardio training, be sure to consult a therapist and tell him about your plans to start strength and cardio training.If you don't have any health problems, you can start exercising without hesitation.
If you have health problems, you must undergo all the necessary procedures and treatments and only after that, with the permission of the doctor, start training.In any case, the doctor must clearly explain what you can and cannot do.This is an essential part of any sporting activity.No trainer is obligated to take responsibility for your health if you go against your doctor's recommendations.
Rules for exercises for weight loss
I'll tell you about nine of the most significant.
It's important that following each of these rules individually will make your training a little more effective.But your teaching will be most productive if you apply ALL of these rules.By the way, they are not that complicated.And her whole difficulty lies in the fact that few people remember her.
So, rule one
Frequent changes in training programs
You have heard several times that the human body can adapt very quickly to any physical activity.And the result of this adaptation is always a reduced reaction of the body to the load.This means that the longer you exercise on any program, the lower the return.This applies not only to building muscle, but also 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 way you perform the exercises, incorporate new exercises into your training that you have never done before.At the same time, it is important to ensure that the new training program is not only different, but that the load in it is also slightly higher than the previous one.
Rule two
Optimal duration of each training session
You've probably already heard the advice that strength training shouldn't last longer than an 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 exercise, the body constantly increases the level of catabolic hormones, which in large quantities can damage muscles and make them shrink.But fat burning training is not about building muscle!This is a catabolic process and the more catabolic hormones the better (within reasonable limits of course).
Therefore, the optimal duration of a fat burning workout is not one, but one and a half or even two hours.
In my opinion, you shouldn't extend your training over a longer period of time, otherwise you run the risk of putting too much strain on your body's resources.
Rule three
Pretty frequent training
To lose weight, you should exercise relatively often.To lose weight effectively, you need to exercise almost every day.This, in turn, is due to the processes of catabolism, which are enhanced by daily intensive training.
Yes, it is unlikely that muscles will noticeably grow through daily exercise.But the fat will disappear very noticeably.
The ideal number of training sessions per week is five to six.In the remaining day or two, try to rest and recharge - this is important.
Rule four
Combination of strength and cardio training
There are many 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 only cardio exercise (e.g. running, group aerobics classes, dancing, etc.).
However, it is the combination of strength and cardio training that delivers the fastest and most impressive results in practice.And that is a fact that has been proven many times over.
Simply alternating strength training days and cardio days is enough.And everything will be fine!
Rule five
Loading progress
This is also known as the principle of progressive overload.The essence of progress is simple.To constantly improve your body's condition, you need to prevent it from adapting to the load and increase the intensity of training.This can be achieved most significantly by increasing the working weight with each training session (usually from 1 to 5 kg, depending on the exercise).There are other ways to increase intensity: reducing rest 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 exercise to the last.Cardio training should also be carried out according to this rule.Try 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, you need to take a very small weight and lift it many, many times.
I assure you that this is not the case!
Such training will only lead to overwork.This way you won't lose weight.And all because this type of load does not have any effects on the body that provoke a reaction from the body - acceleration of metabolism and growth of E.P.O.C.And that is the most important part of a weight loss program.The essence of this body reaction is that the body continues to use increased energy, particularly the energy from body fat, between training sessions.
The load will only be enough to stimulate metabolism if you carry relatively heavy objects that you can lift no more than 12-20 times per approach.A higher number of repetitions indicates that the weight is too light and does not cause the body to respond.And therefore there will be no quick weight loss.
Rule seven
The right exercises to lose weight
Well, firstly, there should be quite a few exercises in strength training for weight loss (about 10-15).
Secondly, exercises should be selected so that as many muscles as possible are used.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, exercises from weight lifting, kettlebell lifting and some special, very effective exercise combinations are 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 form of movement itself.This means that if you've been working out in the gym for a while, you'll need to get creative to get the most training benefit.After all, your body is already used to standard exercises and cannot respond strongly enough to them, no matter how much weight you perform them with.
Unfamiliarity with exercise is a very important factor in stimulating catabolic processes controlled by stress hormones.The more unusual the exercises and their combinations are, the stronger the catabolism will be.That's 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 a few simple requirements:
It should allow you to freely increase the load by increasing resistance.
With its help it should be possible to strain large muscle masses and not just individual small muscle groups.In addition, it is extremely important that the load is multiplanar, i.e. not in one plane, as is the case with most simulators.
Equipment must be accessible and convenient.
A barbell, folding dumbbells and a set of weights are best suited for strength training to burn fat.It is these “devices” that should form the basis of training equipment.You can get by with any of the above methods (for example, I know more than 500 exercises using only folding dumbbells, and half of them are perfect for fat burning training).And if you love exercise equipment, no more than 10-15% of all exercises should be performed on them.
Rule nine
Stress your entire body at once
What does that mean?Muscle training can be organized in at least two different ways.One of them is dividing the body into several areas that are trained on different days.This is very convenient because the training sessions are short and the load on the muscles selected that day can be very large.This division of training into days by muscle group is called a split.
Split with a little stretching is justified when training muscle mass, but this approach is not at all suitable for weight loss.
It is necessary to load as many muscles as possible during each workout in order to provoke the strongest possible response from the body.That's why fat burning training must be structured in such a way that all of the largest muscle groups are involved in the work.This is ensured by selecting appropriate exercises.
So let's summarize
- Change your exercise 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 the work
- lots of muscles.
- Mainly use dumbbells, barbells and kettlebells.
- Use your entire body with every workout.
This concludes our lesson.Thank you for your attention.I wish you much success in losing weight!
I'm waiting for questions and suggestions!