How to lose weight in the gym?

To lose weight in the gym, you need to: a) draw up a training program aimed at increasing muscle mass, which will allow you to spend more calories per day in everyday activities.
b) draw up a diet plan with a deficiency of calories with the right ratio of proteins, fats and carbohydrates.

The best option is to combine circuit workouts and cardio . For a circular, 8-12 exercises are selected, they are done in a circle. In total, you should have 3-4 such circles. Rest between sets is minimal, i.e. This is a high-intensity workout.

Take a small weight, and the number of repetitions should be large - 15 or more . If you still have strength after the circular, do a little cardio to burn fat even better.

Circles should be 3 times a week. Also add 1-2 days of cardio to them if possible. The workout should be quite long - about 40-60 minutes .

Before any workout, you can drink L-carnitine , it is a lipotropic, an absolutely safe substance that helps to break down fats, convert them into energy.

To train to be effective, change your diet . You should be consuming fewer calories than you burn. Remove from the diet fried, fast food, purchased juices, sweets, sauces, semi-finished products. Try to focus on protein foods.

Weight Loss Gym Workout Program !!

Before starting your workout, always do a gentle warm-up for 10 minutes to thoroughly stretch and warm up all joints and muscles. Basic exercises such as barbell squats, deadlifts, presses, and deadlifts are done in 4 sets of 8-12 reps. For the rest of the exercises, do the same number of sets of 12-16 reps. The first approach in all exercises is warm-up. Rest between sets for 1-2 minutes. At the end of each set of the weight loss training program, do one of the abs exercises. Finally, do cardio on a treadmill or ellipsoid for 20 minutes.

Monday

Barbell squats are a great basic exercise that works very well not just your legs and buttocks, but your whole body. Place the barbell on your shoulders and spread your feet slightly wider than shoulder width apart. As you inhale, slowly lower yourself, keeping your back straight, and then as you exhale, lift up.

Lunges in the Smith are an exercise that will properly work your buttocks. Place the barbell on your shoulders and put your feet together and slightly forward. As you inhale, alternately take one leg back and as you exhale, return the leg to its original position, and then the other.

Standing on toes - trains your calf muscles. Stand with your toes on a ledge and slowly lower yourself down, then rise as high as possible. Do not bend your legs so that only your feet work.

Hyperextension is an exercise to work out the buttocks, back of the thigh and strengthen the lower back.

Bending the arms with dumbbells strengthens the biceps of the arms. Take dumbbells in each hand and, as you inhale, raise your arms up, and as you exhale, lower them down.

Extension of the arms on the block. And this exercise loads the triceps of the arms. Stand next to the work unit to grasp the top bar with both hands. Inhale and as you exhale, lower your arms down, contracting your triceps. The shoulders remain motionless. Return your arms to the starting position and then repeat.

Wednesday

The Romanian Deadlift is a great exercise for working the back of the thighs. Stand in front of a barbell on the floor with feet shoulder-width apart and knees slightly bent. With your back straight, lower your body down and grab the bar with both hands in a regular grip. As you exhale, without bending your legs and back, lift your body up, then return to the starting position.

Reducing the legs in the simulator. Loads the inner thigh. Sit on the machine and do the required number of times.

Raise the legs in the machine. Work on the outer thigh and buttocks. Perform in a special machine.

The bench press is a basic exercise for the upper body, especially the chest muscles. Lie on a horizontal bench and grab the barbell with a medium grip. As you inhale, slowly lower the bar to your lower chest, and as you exhale, lift the bar up.

Press the dumbbells on the bench at an angle45 degrees. In this way, you train your upper pectoral muscles and shoulders. Take dumbbells in each hand and lie on the bench, having previously adjusted it to the desired angle. Lower the dumbbells to the sides of your chest so that a right angle forms between your forearms and shoulders.

Friday

Leg Press. This exercise is performed in a special simulator and is partly capable of replacing squats. Almost the same muscle groups are trained. Place your feet shoulder-width apart and press the platform with your heels.

Plie squats work well on the hips. They differ from ordinary squats only in that you do not pull your pelvis back much, but move your knees to the sides more.

Bending the legs in a special simulator pump the back of the thigh. Just adjust the machine to your liking and do it.

Leg Extension in the machine works the quadriceps muscle of the thigh. While doing the exercise, pause for a moment at the top of the movement to contract the quadriceps femoris as much as possible.

Seated dumbbell press loads the shoulder girdle. Sit on a bench and take dumbbells in each hand. As you exhale, press the dumbbells up, and while inhaling, spread them in opposite directions so that a right angle forms between the forearms and shoulders.

Breeding dumbbells through the sides also swing the shoulder girdle. Holding the dumbbells in your hands, move the body forward a little and bend your elbows a little. As you exhale, raise your arms in opposite directions up to shoulder level.

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Just like at home, like on the street, like in the subway: create a calorie deficit. Exercising to lose weight will not help; it helps to make the body beautiful and healthy.