exercise program for weight loss
Weight loss - the process time-consuming and laborious, requiring significant expenditure of time and effort. Training in the gym will not only help get rid of extra kilos but will strengthen your muscles, improve your overall health. As with any training complex, the success of activities aimed at losing weight depends on many factors: a set of exercises, intensity and time of exercise.
Any workout should begin with a warm up that will prepare the muscles to the load. Kneads be all the muscles from the neck to the calves. As a first exercise, you must do exercises aimed at burning fat from problem areas. Usually it is the press or the side. They also need to complete the training. Total is for 3 sets of 20-50 repetitions of each exercise, depending on the physical condition of the athlete. Then, should perform any aerobic exercise, such as jogging or bike. Do they should be at a moderate intensity for 15-20 minutes. Aerobic exercise is actively included in the work of the cardiovascular and respiratory systems, as well as help the burning of fat molecules. The above exercise should be performed every week. The rest must be combined at their discretion. One training day can be devoted to the legs, the other - the back, the third - the chest and arms. This will maximize pay attention and work these muscle groups. Drawing up training program for weight reduction, preference should be given comprehensive exercises, such as squats, bench presses and various traction. Training on the legs may include: squats, leg presses, lunges with dumbbells, climbing caviar, etc. Lesson directed at the development of the back: deadlifts (for girls - with weights), cravings for the belt, pull the upper and lower units, hyperextension. Training on the chest and arms: bench press, bench press standing, dips, rises on the biceps, dumbbell wiring. Of these exercises, select 2-3, and make them in the appropriate day. To prevent adaptation of the organism to stress, may be replaced each month exercises analogs. For example, the bench press, you can replace wired dumbbell squat - zhimom legs, deadlifts - traction to the belt, etc. Loads should also vary. At the end of a workout should again do aerobic exercise and 2-3 sets at the side or the press. At the end of a workout should be a feeling of complete exhaustion, muscle ache and should whining. It is necessary to train with full dedication, only sessions will bring the desired results. Any exercise aimed at weight loss, should be done with high intensity, your heart rate has been at a high level. The higher the heart rate and breathing often, the better will be the effect of fat burning workout. Breaks between sets and exercises should not exceed 2-3 minutes. The duration of training should not be less than one and no more than two hours. In the week should be engaged in 3-4 times. Keep in mind that exercise, aimed at weight reduction may not produce results without observing a low-calorie diet and giving up bad habits.