I can't lose weight when I go to the gym

Exercises and programs for losing weight in the gym

The effectiveness of training on special simulators is beyond doubt.
This activity will help you lose extra pounds and tone your muscles. To exercise properly in the gym and lose weight as quickly as possible, you need to know the basic rules of sports training.

To successfully lose weight, it is important to combine regular exercise and proper nutrition.

In this article we will look at how to properly exercise in the gym for effective weight loss, types of loads and the correct exercise technique. Quick fat loss tips will help speed up your progress.

Is it possible to lose weight in a rocking chair?

Are exercise machines effective for losing weight?

With regular exercise in the gym, you can noticeably lose weight, pump up your muscles, and make your body more toned.

Remember! By practicing exclusively strength training, you will ensure very slow weight loss. For intensive fat burning you need cardio exercises.

When pumping up muscles, anabolic processes in the body are activated - muscle growth and a slight increase in body weight (since muscle tissue is heavier than fat). In other words, with such activities you will gain weight, but your body will become more fit and slender. If you engage in aerobic (cardio) exercise, catabolic processes intensify. In this case, loss of muscle and fat tissue occurs, i.e. kilograms.

To get a slim body, get rid of extra pounds and strengthen muscles, you need to competently alternate loads in the gym. This scheme will improve the proportions and appearance of the body and will contribute to increased calorie consumption.

Will exercising without a trainer help?

When registering for a gym, the administrator always checks with the client whether he needs a personal trainer. According to statistics, approximately half of gym visitors exercise independently, unaccompanied.

The main benefit of joint training with a coach is constant external control, which disciplines you in the classroom. The specialist monitors the correct exercise technique, breathing, increasing load, etc. If you have enough motivation, you can lose weight in the gym without the advice of a trainer. To do this you need:

draw up a competent lesson plan in advance;
become familiar with the technique of performing all exercises and proper breathing during training;
pay attention to the simulators - their setup and proper use during the lesson.

Most gyms offer an introductory session with a qualified trainer first (included in the price of a standard membership). Such instruction includes selection of exercises, familiarization with exercise machines and all available equipment for classes, and safety precautions.

Will it be possible to achieve results quickly and how long will it actually take to see results?

With properly structured workouts, in about a month you can see the first results of weight loss. If you pay enough attention to changing your usual diet, this result will be more noticeable.

Note! After 3 months of regular exercise and proper diet, the body changes dramatically.

You've cut your calories too much

It would seem that everything is logical: the less you eat, the faster you lose weight. Therefore, you have limited your caloric intake as much as possible and are waiting for the first cubes to appear from under the layer of fat. But too strict a diet is fraught with breakdowns even for a person with a will of steel.

Instead of slowly and surely moving towards your goal, you force your body to starve.

He lacks energy even for basic processes such as heartbeat, digestion of food, blinking, and metabolism. But the body knows how to defend itself using its own methods. And now, after a week on cucumbers, you are already eating the cake with a spoon with the thought “the barn burned down, the house burns.”

Most likely, you will still be able to lose weight. But as soon as you relax a little, the pounds will return and bring comrades to your sides. Scientists call Effects of diets and their role in weight control. the result of strict diets is the “yo-yo effect”: you throw a toy, and it will certainly come back to you. The same thing happens with weight.

What to do

Recognize that losing weight is not a sprint, but a marathon. Therefore, you need to correctly distribute your forces along all sections of the path in order to reach the finish line. Cut your average daily caloric intake by 10–15% and don’t rush things.

What exercise machines are effective for burning fat?

Power

Press bench. The exercise machine consists of a flat surface that resembles a regular bench. A special footrest is attached to the side, which can be adjusted according to height. With such a simple setup, you can work out your abs and back using different techniques, speeding up the weight loss process.

Block simulator. Involves a metal structure that allows you to perform weight lifting exercises. There are additional handles for hands of various shapes, rope. This exercise machine helps to work out the back and abdomen, promoting fat burning.

Video clip. One of the basic exercise machines, which is designed to work with the abdominal muscles and the whole body (allows you to simultaneously work out almost all muscle groups). Such a roller must be fixed with both hands and rolled out on a flat surface in the classic plank position (for beginners - kneeling). During one approach, the load is distributed evenly, and the need to maintain balance increases concentration on muscle work.

How to properly train in the gym

Frequency and duration of training

The optimal frequency of training is determined by the athlete's sporting goal. The intensity of training allows you to determine what kind of break the body needs for high-quality muscle recovery. In the case of light cardio training, 24 hours will be needed for rest, with strength load on the target muscles - from 48 to 72 hours. For noticeable results in fat burning, you should train 3-4 times a week, evenly alternating loads.

The duration of a standard gym session is 50-60 minutes. You should not train on cardio equipment for more than an hour due to the high load on the cardiovascular system. Training that is too short (less than 30-40 minutes) will also be ineffective. For constant progress, maintain an average length of sessions (at the beginning and end of strength training, you can devote 15-20 minutes to cardio exercise).

Drinking regimen

Proper drinking of water before, during and after training can improve muscle function, sports activity and metabolic processes within the body.

Note! The American Dietetic Association recommends drinking about 500 ml of water 2 hours before training and another 250 ml 15 minutes before exercise.

During training, try to drink clean water for 15-20 minutes in small portions of 150 ml. However, you should not wait until you feel thirsty, as dehydration can occur quite quickly.

When choosing a drink, be guided by the length of the training - for most athletes with a standard workout of 50-60 minutes, ordinary water without gas is enough. During longer workouts, you can use drinks with carbohydrate additives.

Nutrition

The first step towards fat loss is to review your diet. To effectively lose weight, you need to reduce the total number of calories per day by about 20%. Without following this rule, even intense training may not bring the expected result. Focus on protein foods (lean meats, beans, eggs, dairy products) and complex carbohydrates (porridge, whole grain bread).

Try to eat small portions, but often enough - switching to fractional meals will gradually speed up your metabolism. A faster metabolism will allow the body to burn calories faster. The optimal frequency is 4-5 meals per day. In this case, the body will not experience hunger, and fat reserves will gradually be spent.

Over time, the volume of your stomach will decrease, and you will form the habit of satisfying your hunger with small amounts of food without overeating.

Also, do not forget about the protein-carbohydrate window immediately after training. In the next 40 minutes after the end of the lesson, the body needs a portion of carbohydrates and proteins to restore the balance of nutrients and start muscle regeneration. This meal is a must for anyone losing weight.

When exercising regularly in the gym, ensure that you are getting the optimal amount of protein into your body. The optimal amount is at least 1-2 grams per 1 kilogram of your weight. It will promote muscle recovery and provide the necessary amount of energy.

Important! Give preference to plain water instead of drinks with carbohydrates. Juices, coffee or tea with sugar and milk are extra calories that the body does not need during fat burning.

You don't eat enough.

Another common mistake in the pursuit of results is to increase physical activity and cut calories in the diet. This can cause chronic fatigue, irritability, swelling, and in the long term, lead to health problems.

The body needs energy for life and training, your task is to find safe sources of it. For example, a small amount of buckwheat before training will provide the body with energy for work, and after training it will create an anti-catabolic environment and allow you not to lose muscle during a calorie deficit.

Research confirms that exercise and a healthy diet with adequate macronutrients lead to simultaneous weight loss and muscle gain.

Give preference to protein foods, but do not neglect slow carbohydrates (whole grains, cereals), saturated and unsaturated fats (vegetable oils, seafood, nuts, seeds).

Recommendations for beginners

To properly exercise in the gym without the help of a specialist, you need to take into account a number of nuances. Main rules:

Any sports activity, regardless of the goal, should begin with a warm-up, which helps warm up the muscles and joints. It is important for preparing the body for later, reducing the risk of injury. The optimal warm-up option is cardio exercises (approximate duration - 15-20 minutes). To prepare the ligaments and joints, you need to make rotating movements with your head, shoulders, pelvis and knees (move from head to feet).
On the machines, set the optimal weight that matches your fitness level. The load is determined as simply as possible: with the selected weighting, you can technically do no more than 20 repetitions.
After warming up, do exercises for the legs and hips, gradually moving on to training the ligaments for the back and pectoral muscles. At the end of your workout, pay attention to your abs. This option is the best example of a circular load when losing weight.
After completing all the exercises, do a cool-down, it will help relieve muscle tension and speed up their recovery.

Note! You should not constantly perform the same set of exercises, since the muscles gradually get used to any load. Change your training program regularly (once every 1.5-2 months).

How much time should you devote to sports and what kind?

You shouldn’t train for 5 hours every day - this will only quickly cause overwork and weakening of the body. In addition, weight loss occurs not during physical activity, but in the intervals between them, so the sports regime should be as follows:

3 times a week increased loads for 40 - 60 minutes;
Lightweight 2 times a week (swimming in the pool, two-hour walks, dancing).

But about choosing a sport for weight loss, you should contact a coach/instructor. Anyone losing weight necessarily needs cardio, strength exercises and aerobic training. Most often, instructors recommend conducting training in exactly the order indicated above.

We recommend reading about how to force yourself to lose weight. From the article you will learn about the motivation for playing sports, the actions of a partner if he is dissatisfied with the figure of his girlfriend/husband. And here is more information about how to maintain weight after losing weight.

Sports will help anyone lose weight, but he will have to follow a diet and follow the instructions of a trainer/instructor. Only in this case will the results of weight loss be obvious even, it would seem, against the backdrop of quite moderate physical activity.

Examples of weight loss programs in the gym

Complex for girls and women

This complex will allow you to quickly lose extra pounds and make your body more toned and attractive.

Example program:

warm-up - cardio exercises for 15 minutes;
platform press - 3-4 sets of 15 times;
lat pulldown - 3 sets of 15-18 repetitions;
leg curls in the simulator - 3-4 sets of 15 repetitions;
legs - 4 sets of 15 times;
arm curls with dumbbells - 3 sets of 12-15 times;
crunches - 3 sets of 15 times.

Important! As a cool-down, you can use light-intensity cardio exercises and basic stretching elements.

Plan for men

A competent selection of exercises will allow men not only to lose weight, but also to increase muscle volume. Sample lesson program:

warm-up (cardio) - at least 15 minutes;
push-ups from the floor - 3-4 sets of 12-15 times;
arm extensions in a machine with an upper block - 4 sets of 15 times;
lunges with weights - 3 sets of 15 times;
leg extensions in the simulator - 4 sets of 12-15 repetitions;
crunches on an incline bench - 3 sets of 15 times.

For intense exercise, do not forget about the constant progress of weights and changing exercises for target muscles.

How to speed up fat burning

There are several effective ways to lose weight quickly. The following are the most effective and safe options.

Add chili pepper to your food. It contains a special component - capsaicin, which enhances the processes. Those. The breakdown of fat cells occurs at an accelerated pace.

Note! International experiments have demonstrated that adding chili to the daily menu can increase metabolic rate by 6% and fat burning by 14%. This supplement also helps reduce appetite. However, it is important here that a large number of spicy foods can negatively affect the digestion processes.

Drink freshly brewed green tea in the morning. The caffeine in its composition helps to invigorate the body and activate metabolic processes. To enhance the positive effect of this drink, you can add mint leaves and a little natural honey.

Use healthy sweeteners instead of white sugar. This will allow you to quietly give up extra calories, which means the fat burning process will go faster. You can add sweetness to your dishes using a natural sweetener - stevia (it is 30 times sweeter than regular sugar!). Also, instead of sugar, you can add cinnamon to drinks and dishes - it stimulates metabolic processes and suppresses hunger.

Alcohol is one of the main enemies of fat burning and a slim body. Alcoholic drinks contribute to overeating, constant breakdowns and slow down the natural metabolism in the human body. Quitting alcohol will help speed up metabolic processes and get more pronounced benefits from training. Also, the absence of alcoholic beverages will help reduce caloric intake.

Main conclusions

Exercising in the gym allows you not only to lose weight, but also to tighten your muscles and make your body more attractive. The final result of the training depends on the choice of sports loads and regularity. The main rules for such weight loss:

reducing the calorie content of the usual diet by about 20%, focusing on proteins and complex carbohydrates;
regular classes - approximately 4 times a week;
periodically changing the training plan so that the muscles do not get used to monotonous loads.

If you follow the basic rules, you can see a noticeable weight loss result within a month after starting classes. In 3 months of sports training it is possible to completely change your figure for the better!

Share your plans and successes in losing weight. What exercises on simulators became your favorite and when did you notice the first results from the training?

Source

If I eat right, I eat little

Most often, the reason for stopping weight loss with proper nutrition is a slow metabolism. In this case, the following happens in the body:

there is little food coming in, so the saving mode is automatically switched on;
metabolism becomes slow under the influence of the hormonal system, which helps the body burn fewer calories even when playing sports;
the absorption of all nutrients, which are used to form fat reserves “in case of hunger strike,” is significantly increased.

The second reason for the problem under consideration is eating more food, and high-calorie food, than it seems. Here are just a few examples:

morning consumption of 2 - 3 sweets - “you can generally eat everything before lunch”;
snacks in the form of sandwiches with sausage and cheese - “they have a whole grain bread base, so it’s okay”;
a couple of pieces of shish kebab and a cake 1-2 times a week - “I can’t offend my relatives/friends and in general I deserve it.”

In fact, such deviations from the diet are fraught not only with powerful gastronomic breakdowns, disruption of the psycho-emotional background, but also with weight gain even against the backdrop of a “diet” and sports activities. Even if body weight does not increase, then its decrease will definitely not be noticeable.

Watch this video about mistakes when losing weight: