Power training involves performing exercises aimed at strengthening muscles, increasing their volume and strength. It acts as an integral part of the complex of measures for burning fat. Including strength training in addition to cardio and diet can help you shed those extra pounds much faster.
General rules for burning fat
To successfully burn fat, you need to understand the reasons for the appearance of unwanted pounds. The true cause of obesity is most often a genetic predisposition, while other factors are only provoking in its active manifestation.
These include:
- excessive calorie or unhealthy diet;
- bad habits (drinking alcoholic beverages, smoking);
- violation of the normal functioning of the intestines;
- sedentary lifestyle;
- frequent stress;
- poor environmental situation.
Weight loss requires an integrated approach that involves not only exercise, but also diet. It is a mistake to believe that in order to lose weight, it is necessary to reduce the daily calorie intake as much as possible and increase the load.
This approach is perceived by the body as threatening and, in order to survive this extreme hunger period, it tries in every possible way to make reserves in the form of fat deposits.
One of the basic rules of fat burning is proper and balanced nutrition. It is best if it is selected individually by a specialist. If you have problems with the digestive system, you should consult a gastroenterologist. Without normalizing the functioning of the digestive system, it is impossible to lose weight. It is also important to give up bad habits.
Physical activity should be balanced with nutrition.
During training, it is important to use all muscle groups as much as possible, evenly distributing the load on them. It is impossible to lose weight in isolation in only one area, and excessive stress on only one muscle can lead to negative consequences. For this reason, the selection of the most effective exercises and techniques for their implementation is required.
Strength training in the gym
Strength training to burn fat in the gym is a great addition to cardio and a healthy diet. To achieve a beautiful figure, it is usually not enough just to get rid of those extra pounds. Strength exercises will help to strengthen muscles and adjust their shape.
Classes in the hall have a number of advantages:
- availability of various simulators and equipment;
- the opportunity to use the services of a trainer who will individually select a program depending on the goals pursued.
Benefit
Thanks to strength training in the gym, not only unwanted kilograms go away, but also a fit, athletic figure is formed. This, in turn, leads to increased self-esteem, self-confidence, improved general well-being and increased performance.
rules
Strength training to burn fat in the gym requires adherence to certain rules:
- Any program should start with a warm-up and end with a hitch. Warming up reduces the risk of injury, because a sharp load on untrained muscles can lead to sprains, tears, dislocations, subluxations and pinching. It should be short, about 10 minutes. (this is enough to warm up all muscle groups). Cooling down involves doing stretching exercises. It promotes faster muscle recovery and overall well-being.
- It is important to rest between sets. The breaks are usually 1 to 3 minutes. and depend on the received load.
- Intervals should be observed between workouts (about 48 hours). Daily activities lead to overtraining, the body does not have time to recover. It should be remembered that the interval is necessary only for the strength part of the classes. Cardio workouts and gymnastics should be practiced daily with one fasting day per week.
- The correct selection of the load is important. The initial physical fitness of a person is taken into account, as well as the need to involve all muscle groups in the process.
- It is necessary to draw up a clear plan of action. Before visiting the gym, you should think about what exercises will be performed, what muscles will be worked out.
The intensity of training has little effect on the formation of the desired figure. It is more important to maintain their consistency, the correctness of the exercise. Indiscriminate visits to the gym, lack of a well-thought-out program, very long workouts can do more harm than good.
Recommendations
The following recommendations will ensure the effectiveness of the training and the maintenance of good health:
- For effective fat burning, strength training must be accompanied by cardio exercises.
- It is important for beginners to follow the advice of the instructors. This will help to avoid technical mistakes when performing exercises, as well as increase their effectiveness.
- It is recommended that you pay attention to each muscle group separately on different days during the week. It might look like this:
| 1 day | Triceps brachii, chest muscles |
| 2 day | Biceps brachii, back muscles |
| Day 3 | Shoulders, legs |
When exercising on simulators, it is imperative to take into account the state of health. If any uncomfortable, painful sensations appear, you should refuse to perform the exercise.
Strength training at home
Workouts may well be done at home. In this case, the exercises are mainly performed without weights (due to their own body weight). Such classes are preferable in the absence of time and money to visit the gym.
The benefits of exercising at home:
- no time and money is required for the trip to the hall;
- there is no need to spend money on a subscription and adjust to the schedule of the sports club;
- classes without prying eyes are psychologically more comfortable;
- no need to buy clothes for classes, you can train in what is convenient;
- a comfortable bath or shower with all the usual accessories is always at hand;
- you can choose the time of classes yourself.
However, exercising at home requires a lot of motivation.
To begin with, it is important to organize your strength training correctly. To do this, you need to free up enough space, think over a lesson plan, allocate 30-60 minutes. free time.Strength training at home usually does not require additional equipment, but purchasing it will help make your workouts more varied and productive.
You can purchase:
- Dumbbells (it is desirable that the dumbbells are collapsible or of different weights).
- Fitness rubber band.
- Fitball.
- Expander.
- Massage roller.
- Elastic band.
It is more comfortable to work out on a rug, so it is also desirable that it be available.
Home strength exercises should also start with a warm-up and end with a cool-down. It is always necessary to train in sneakers. This will help avoid problems with the lower limbs. For effective fat burning, strength training must be combined with cardio exercises.
Complete strength training program in the gym
Before starting training on simulators, it is important to draw up a program. It should take into account the level of preparedness of the person, the pursued ultimate goal.
For the entry-level, a basic set of exercises is suitable, which will help the muscles adapt to physical activity. Its duration is 1.5-2 months with a visit to the hall twice a week. The approaches are carried out 3-4 times for 12-15 repetitions.
After 2 months. you can switch to another program designed for a more prepared level. Strength exercises at an average level are performed at a faster pace for 15 repetitions of 5 sets. It is recommended to train 3 times a week. If you need to tighten a certain part of the body to a greater extent, then a large load is given to this area.
Exercises to burn belly and side fat
For these zones it is recommended to do:
| Twisting twists | The initial position is lying on your back, with your hands on the back of your head. It is necessary to tear the body off the floor and turn as much as possible, then in one direction or the other. To complicate the twisting, you can supplement them with the movement of the legs, performing the exercise "bicycle". |
| Side crunches | They are considered one of the most effective for the formation of a beautiful waist and posture. The initial position is lying on your side with bent knees. It is necessary to take your knees to the left so that the left one touches the floor. On exhalation, with hands on the back of the head, turn the body to the right, tearing off the shoulders slightly from the floor. On inhalation, return to its original position. Repeat the other way. |
| Turning lunges | Performed while standing with arms folded in front of the chest. First, a step is taken forward with the left foot, the main weight is transferred to it. Both legs should be bent at right angles. After the lunge, the body must be turned to the right and held there for one second. Then you should return to the starting position and repeat everything in the same way on the other leg. |
Exercises such as a plank, a plank with rolls, reverse crunches, a "bicycle", a classic sit-up, side bends are also effective.
Abs exercises to burn fat
Abdominal exercises are at the heart of workouts to eliminate belly fat and lose weight in the waist.
Apply:
| Alternate leg rotation | From a lying position on the floor, rotations are carried out in a circle with each leg in turn. The leg is straightened, the toe is extended, the direction of movement is constantly changing. |
| Rotation of both legs | In the prone position, it is necessary to raise the legs compressed together and describe them with the maximum diameter circle in one and the other direction. |
Twisting, scissors, burpees, sit-ups, planks are also effective for the press.
Effective exercises to burn fat on the arms
Dumbbell exercises can help burn fat on your arms. They are performed in a standing position, feet shoulder-width apart.
The following three exercises are mainly used:
- Dumbbells are lifted forward in front of you, then bent at the elbow joints. The exercise involves only the forearm, the shoulder part remains in place. It can be performed alternately on each hand. This is especially useful for beginners.
- Hands with dumbbells are raised forward in front of you, then lowered down. When doing the exercise, keep your arms straight.
- Hands with dumbbells are raised to the sides. The exercise involves the shoulder joint. Hands do not bend.
You can also strengthen the muscles of the arms by doing planks, push-ups, pull-ups.
Exercises to burn fat on the legs
The following exercises give a good load on all muscle groups of the legs:
| "Chair" | Performed while standing against the wall. It is necessary to move away from the wall half a step and begin to lower, as if sitting on a chair. In a pose that repeats the bend of the chair structure, you need to hold out for about 30 seconds. After that, get up and relieve tension from your legs, shaking your feet a little. |
| Stepping onto the step platform | Alternately step on the step with the left and right feet. The first leg to step on the platform should be bent at a right angle at the knee. This must be done through muscle tension, not inertia. The tempo is gradually increasing. To increase the load, dumbbells with a minimum weight are taken in the hands. |
Remove fat from the inner thigh exercises
To eliminate fat from the inner side of the thigh, the most effective are:
| Plie squats | Initial position - legs apart shoulder-width apart, toes slightly turned outward. You do not need to squat all the way, only to a level where your legs are parallel to the floor. In this position, you need to stay for a few seconds. The exercise is performed slowly with a straight back. |
| Side lunges | On exhalation from a standing position, a lunge is performed with the right leg to the side. Body weight is transferred to this leg, a deep squat is done. Then they return to their original position and repeat everything in the same way on the other leg. |
| Breeding legs on the simulator | First you need to choose the right weight. Technique of execution: while sitting as much as possible and with a high amplitude, spread your legs, hold in this position for a few seconds and then slowly bring your legs back. |
"Plie" and side lunges can be performed in different versions: plie with a rise on one toe, on both, pulsating, pulsating with a rise on toes, side lunges on toes, diagonal lunges.
How to Lose Fat Over Knee Exercises
You can work out the area of the knee joint using:
| Leg curls and extensions | Lying on your back, it is necessary to alternately pull up the heels of one and the other leg as much as possible to the buttocks. |
| Deep lunges with turns | A jump is made with the right leg: it should be bent as much as possible at the knee, while the left is elongated, straight, on the back toe. Then 4 downward movements are performed. Then the lunge is transferred to the left leg and 4 downward movements are performed in the same way. |
Exercises to burn fat on the outside of the thigh at home
To burn fat from the outside of the thigh, use:
| Swing your legs | Lying on your side with an emphasis on your forearm, swing your legs as high as possible. |
| Lunges | From a standing position, lunge forward with your right foot, return to the starting position. Do the same on the other leg. |
| Walking lunges | The technique is similar to the previous one, only lunges are carried out while walking. The difficulty lies in the need to maintain balance. |
How to remove fat from the back, exercise
Help to remove folds on the back:
| Side bends with dumbbells | The initial position is standing with feet spaced apart at shoulder width. One hand must be put on the back of the head, in the other take a dumbbell and lower it as far as possible. Repeat several times on each side. |
| Push ups | It is necessary to take a lying position. Lower the body by bending the arms at the elbow joints. |
| "Boat" | The starting position is lying on your stomach with your arms extended upward. It is necessary to tear off the arms and legs from the floor together and hold on for a few seconds, then return to the original position. |
How to Lose Armpit Fat Exercise
The emphasis on the armpits is done with such exercises:
| Reduction-raising of hands with dumbbells | The initial position is standing, arms spread apart. You need to take a small dumbbell in each hand. It is carried out to bring the hands forward in front of you and spread them back to the sides. |
| Push-ups with arms wide apart | The exercise can be performed from your knees if the classic version is difficult. |
How to eat before and after training
Nutrition before and after strength training is very important:
- what a person eats influences the results obtained;
- nutrition before visiting the gym plays a decisive role in increasing the productivity of classes;
- post-workout food affects recovery.
Strength training to burn fat requires a stable and nutritious diet. Your body needs protein and carbohydrates to train successfully. Carbohydrates will provide energy, while proteins, which are sources of amino acids, will help to strengthen muscles. The last meal should be an hour before visiting the hall.
As a source of carbohydrates, it is better to use various cereals (buckwheat, oat, corn), protein:
- chicken;
- fish;
- turkey;
- eggs.
When losing weight, it is better to cook porridge in water, it is recommended to bake meat and fish, boil or stew. The amount of nutrients depends on many factors, so in each case it should be selected individually.
Eating food immediately after exercise is essential for:
- raising the level of glycogen consumed during exercise;
- reducing the lack of energy supply to muscle fibers;
- providing muscle protein supply.
For these purposes, proteins and carbohydrates are used. When losing weight, they are limited only to proteins.
The next meal should be balanced in all nutrients and should be taken 2-4 hours after training. Proteins play an important role in muscle recovery.
Drinking regimen before training, during training, after training
Strength training to burn fat involves drinking plenty of water. Even mild dehydration will make the exercise sluggish and ineffective. You should not always focus on the feeling of thirst, because during intense training it is suppressed.
It is recommended to drink a glass of water immediately before class. During training, you should drink a little every 15 minutes. The amount drunk depends on the amount of sweat excreted (on average 500-700 ml).
It is also recommended to drink a little and often after exercise.... This approach will allow you to replenish water reserves and not overload the heart. On average, within 2 hours after training, you need to drink 500-700 ml of water.
Strength training is an essential part of a comprehensive fat-burning exercise. They help accelerate metabolism, strengthen muscles, and create a beautiful, toned figure.
The process of burning fat after strength training continues for a long period of time, so their combination with cardio training and proper nutrition contributes to faster weight loss.
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Strength training to burn fat: