Which workout is best for burning fat out of three types of workouts?

Fat Burning

Today, many people are faced with the problem of excess weight, as well as the appearance of cellulite. Extra pounds appear quickly, but the process of losing weight, on the contrary, is very difficult.

To get their bodies in order, men and women go on strict diets or limit themselves to many foods. Taking drastic measures in pursuit of ideal forms does not guarantee a positive result for a long time. These usually result in negative health consequences over time.

To lose weight safely, you can resort to one of 2 methods:

Long movements that are performed at a calm pace. These include walking, going to the gym, or working out at home.
High intensity training. A set of fat-burning exercises includes running, jumping with a rolling pin, cycling or other active activities where you swing your legs and arms.

Before you determine the optimal way to lose weight, you need to analyze your work schedule, level of physical fitness, as well as the time you plan to spend on a set of fat-burning exercises. If you have questions or doubts, it is better to contact qualified trainers. Experts will be able to select the best set of exercises for burning fat, based on the individual characteristics of a person.

To speed up the process of losing extra pounds, as well as safely burn subcutaneous fat, you must adhere to the following recommendations:

2 hours before training, drink 1 glass of milk and also eat 1 sandwich with cheese. The products will fill the body with the necessary reserve of strength, which should be enough for an intense workout.
When performing physical exercises, you need to monitor proper breathing techniques. It consists in inhaling through the nose and exhaling through the mouth. Thanks to this, a sufficient amount of oxygen will enter the blood, which will speed up metabolic processes.
You need to start training with simple exercises, gradually increasing the load.
Include strength training in your set of exercises. When muscle mass begins to grow, body fat automatically decreases.
The workout should consist of a variety of exercises. Muscles get used to monotony, which does not give positive results in the future.
Girls should not stop exercising before menstruation begins. At this time, the body actively produces progesterone, which accelerates metabolic processes.

In order to get your body in order, as well as lose extra pounds, in addition to effective exercises for the whole body, you need to eat right.

You need to eat often and in small portions. It is best not to allow more than 4 hours between meals.

Effective and fast interval training

Fat burning training requires about 15 minutes at home. For women, the main condition remains - it is necessary to perform the training intensively. The complex includes 4 exercises of 5 approaches. The time to perform 1 repetition takes 25 seconds, rest - 10 seconds.

No. 1. Plank

Cardio training can be done at home on your elbows and toes. To burn fat, everything is done in good faith. Take the starting position. Focus on your elbows and toes. Tighten all the muscles of your body and try to keep it at the same level (evenly, without bending).

Lift one leg slightly and begin to move it to the side. Place your toe on the floor. Repeat the manipulation with the second leg. You will sort of assume a “Y” pose. Return to the starting position while holding the plank. Remember, you have 25 seconds to complete the exercise.

No. 2. Jumping from a sitting position

Place your feet shoulder-width apart and straighten your back. Bend your knees so that they do not protrude past your toes. The pelvis should be laid back. Stretch your arms in front of you. Perform a deep squat.

From this position you need to jump as high as possible. In this case, the buttocks should be as tense as possible. At the moment of hovering in the air, your body should resemble an arc.

No. 3. Lunch side with touch

Fat burning training should be done intensively at home. Stand up straight. Take your left leg to the side and rest your toe on the floor. The right leg should be slightly bent at the knee.

Everything should be clear for women. Move your pelvis back and move your body forward. Place your left hand on the floor. Take a short jump, switching legs and arms. Do the exercise in different directions for a specified time (25 seconds).

No. 4. Reverse plank

Sit down and place your palms on the floor. Your fingers should “look” at your heels. This cardio workout for burning fat is very effective. With straight legs, rest your heels on the floor, pull your toes towards you.

Lift your body off the floor, forming one straight line. Next, try to push your pelvis out as much as possible. Then lower it back down. Remember, for girls the exercise should be performed as intensely as possible.

After this, move one straight leg to the side. Return to the starting position. Repeat the action with the other leg. Remember to work your pelvis up and down after engaging both legs.

Important!

Perform the exercises following the technique. Don't forget that time is limited, so activities are carried out as intensively as possible. It is important to breathe correctly, do not hold your breath. Exhale when you tense, and inhale when you relax. The advantage of such a workout is that fat continues to melt for several hours after it.

To prevent fat from being deposited in the body

To maintain the achieved result for a long time, you must follow the rules that will prevent the deposition of subcutaneous fat:

Eating fewer calories.
Make more movements. This applies not only to the time allocated for training, but also to the rest of the time. For example, to get to the top floor you need to take the stairs rather than use the elevator.
Walk more. This is good not only for your figure, but also for your health. If you devote at least 15 minutes to this activity every day, this will guarantee fat burning, as well as sound and healthy sleep.

Correcting figure flaws can only be done with proper nutrition and exercise. Individually they are less effective.

How to choose dumbbell weights for exercises

Intense weight training is impossible without minimal preparation. At a minimum, you need to perfectly know and follow the technique of performing basic exercises - squats, deadlifts and bench presses.

The optimal weight of the barbell and dumbbells is one with which a girl can perform 10-15 repetitions of the exercise without disturbing the trajectory of movement. A fat-burning workout program in the gym involves performing all exercises at a fast pace. Therefore, it is worth learning how to perform all strength exercises as carefully as possible so as not to get injured. Before starting a lesson, be sure to perform a joint warm-up.

Exercises to burn subcutaneous fat

To get rid of subcutaneous fat, the training time should be at least 30 minutes. Only after this period has passed, the body begins to consume accumulated resources into energy. To make good use of this time, you need to choose the right set of exercises to quickly burn fat. It is important that the person enjoys the training. In this case, the effect will be at the highest possible level.

Fat burning for girls should be carried out in compliance with the following conditions:

choosing the optimal training duration;
determining the level of exercise intensity;
alternating cardio and strength training;
compliance with the rules of proper nutrition;
You can’t go on strict diets;
count the number of calories eaten per day.

Exercises for burning subcutaneous fat must necessarily work to increase the number of heart beats per minute. These include:

run;
exercise bike;
jumping.

The effect of training will become noticeable after a short period of time. Complexes consisting of interval and circuit training are best suited for burning subcutaneous fat.

Requirements for fat-burning training for women, precautions, general recommendations

It is advisable that an experienced trainer select a set of exercises, taking into account the individual characteristics of the body, the person’s health status and level of physical fitness. Fat burning exercises at home for women will be effective if certain conditions are met.

The result of training depends on:

intensity _ In order for fat reserves to be actively burned, the load on the muscles must constantly change. You should alternate exercises that require maximum tension with moderate and low-intensity loads;
duration. Positive dynamics of fat burning can be achieved only if you exercise for at least 40 minutes. Over time, the duration of training should gradually increase;
periodicity. Beginners should exercise 3 times a week. After the body gets used to the stress, it is recommended to increase the number of sessions up to 5 times. It is important to adhere to the chosen regime. Regular training 3 times a day will be more effective than intense daily exercise for a month, followed by a long break.

Fat burning exercises for women at home are provided below.
To improve the result it is recommended:

make sure that all muscles are involved in the work. This allows you to bring the body out of its usual state and speed up metabolism;
monitor your heart rate. For those who have just started playing sports, adipose tissue is burned at 110 beats per 1 minute;
breathe correctly. When tense, you need to inhale, when relaxing, exhale;
alternate loading and recovery phases. This increases calorie consumption and allows you to get good results in a short time. For beginners, the recommended mode is 2 minutes. classes and 2 min. recreation;
use different types of loads. For example, alternate cardio exercises with strength training and stretching;
work with your own weight. Walking or running burns more calories than weight-bearing activities such as swimming or cycling. The reason is that extra effort has to be made to overcome gravity;
train on an empty stomach. At the same time, fats are consumed in larger quantities. But you shouldn’t fast for too long before exercising, as the loads may be unbearable;
to live an active lifestyle. According to research, people who are active during the day burn an additional 350 kcal compared to those who move little;
review your diet. It is necessary to avoid eating sausages, canned food, fast food, fatty and fried foods, and sweets. Food needs to be stewed or steamed. You are allowed to eat a few slices of dark chocolate 2 times a week;
adhere to the drinking regime. It is important that a sufficient amount of plain water enters the body. It is also beneficial to drink green tea, which has antioxidant properties.

Regular intensive exercise is contraindicated for those who suffer from tachycardia, have problems with blood pressure, or congenital or acquired heart defects.

How to burn fat more effectively?

So what does this mean? To burn fat, do you need to constantly monitor your heart rate, limit your diet, and exercise for at least half an hour? Not at all. For a workout to be beneficial, you just need to not overeat before it, and use the maximum number of muscles during the workout. Each type of fitness is good in its own way, so combining them you can achieve excellent results. The best results come from interval classes that combine strength and cardio exercise; they stimulate metabolism and lead to increased calorie consumption. And this is the most effective and safe way to lose weight.

Women's Strength Training Program

Classes in the gym are based on a circuit and split training plan. Circuit training works all the muscle groups of the body, while split means that on any given day you will train separate muscle groups (for example, only the arms and back, and the legs on another day).

Strength split training for women

Training day No. 1. Legs and buttocks:

Squats with weights – 3 sets of 20 times;
Lunges with dumbbells – 4 sets of 15 reps;
Romanian or deadlift with a barbell – 3 sets of 20 reps;
Leg extensions in the simulator – 3 sets of 15 times;
Abduction (swing) of the leg back with weights – 3 sets of 20 times;
Leg abduction in the simulator - 4 sets of 25 times.

Training Day #2: Chest, Triceps, Shoulders and Abs:

Raising arms with dumbbells on a horizontal bench – 4 x 15;
Incline bench press (30 degrees) – 3 x 15;
Dumbbell press – 4 x 15;
Broaching in the crossover for deltas – 3 x 15;
Reverse push-ups – 3 x max;
Ab crunches – 5 x 25.

Training day No. 3. Back and biceps:

Pull-ups in the “Gravitron” simulator (if it is not there, then on the crossbar) – 4 x 15;
Pulldown of a vertical block to the chest – 4 x 20;
Front thrust – 4 x 15;
Dumbbell row at the hip – 4 x 15;
Dumbbell curls for biceps with supination – 4 x 15;
Crossover biceps curl – 3 x 20.

These are variants of training programs for women aimed at developing muscle mass and acquiring relief. You can choose the weights yourself, but so that you are able to perform the exercise in the number of repetitions indicated. The number of repetitions in women's programs varies from 15 to 20. This is necessary so that you do not have time to rest, and the muscles get tired faster and waste energy.

Circuit training program

This type of training is more suitable for beginners. It allows you to work out all the muscles in one go.

Circuit training

Warm up on the treadmill – 10 minutes;
Squats – 3 x 20;
Back lunges – 3 x 20;
Pull-down of the upper block behind the head – 4 x 15;
Bent over arm abduction (delts) – 3 x 20;
Dumbbell biceps curl “Hammer” – 4 x 15;
Abduction of the arm from behind the head – 4 x 15;
Leg raises on parallel bars – 4 x 20.
Cardio exercise – 30 minutes.

Thus, by repeating this program for weeks 2-3, you will accustom your muscles to the load.