Losing weight in the gym is not only possible, it is the only way to achieve not just a thin, but a toned and sexy body. Everything depends only on your desire. For you, our lovely ladies, we have prepared a set of exercises with supersets, aimed specifically at reducing subcutaneous fat. The exercises are selected universally and are suitable for any level of physical fitness. To help your body quickly adapt to serious loads, we recommend taking Power Pro fat burner with pineapple flavor half an hour before training (more about fat burners), and immediately after training, eat a very tasty amino acid bar especially for women Lady Fitness. This will not only give you energy during training, but will also help your muscles recover faster. As a pleasant bonus, there is an additional weight loss effect.
(hyperlink to article about supersets)
What this lesson plan will give you:
1) Giving muscles definition.
2) Strengthening the cardiovascular system.
3) Intensive fat burning.
The set of exercises is designed for training 2 times a week; if you want to train three times a week, follow the plan in a circle. That is, on the third day of training, use the program of the first day. There should be no rest between exercises from the same group, or it should be no more than 30 seconds. Rest 2-3 minutes between exercise groups. We start as usual with a warm-up. Cardio for 10-15 minutes will be enough.
(hyperlink to cardio exercises)
First day
:
1) Leg raises in the simulator (3 sets; 10-15 times)
Wide grip lat pulldown (3 sets; 15-20 reps)
2) Leg abduction in the simulator (3 sets; 10-15 times)
Horizontal side row (3 sets; 15-20 reps)
3) Hyperextension (3 sets; 20-25 times)
4) Lunges with a bar on the shoulders (3 sets; 15-20 times on each leg)
Arm extension in the simulator (3 sets; 15-20 times)
5) Squats with a barbell (3 sets; 15-20 times)
Seated barbell press (3 sets; 15-20 times)
Second day
:
1) Leg extension in the simulator (3 sets; 15-20 times)
Reduction of arms in the butterfly simulator (3 sets; 10-15 times)
2) Leg bending in the simulator (3 sets; 15-20 times)
Pullover with dumbbells lying down (3 sets; 15-20 times each)
3) Leg press in the simulator at an angle (3 sets; 15-20 times)
Seated dumbbell press at an angle of 30˚ (3 sets; 12-15 times)
4) Chest rows from the upper block (3 sets; 15-20 times)
Seated press in the simulator (3 sets; 15-20 times)
5) Twisting on an inclined bench (3 sets; 15-20 times)
Deadlift with dumbbells (3 sets; 15-20 times)
Don't forget about the mandatory cool-down after training. Start with cardio for 10-15 minutes: run on an orbitrack or treadmill. If you feel that your level of physical fitness allows you, you can try interval running - the effect will be significant. After cardio, do a little
Subcutaneous fat is burned most effectively. However, training with hardware also allows you to achieve a similar result by using special techniques and techniques. Moreover, weight training is also more preferable because it forces the development of not only the cardio-respiratory system, but also a large number of muscles.
In this article I will provide an overview of a 4-week training program designed to burn subcutaneous fat. It is based on the following principles:
- Using supersets
The use of this technique allows not only to significantly reduce the time of the workout itself, but also to increase its intensity to the limit (in terms of reducing rest time between approaches), activating aerobic processes.
- Training 4 times a week
This weight loss program involves visiting the gym 4 times a week. An additional training day will result in an additional increase in total training volume, which, when combined with a low-calorie diet, will result in greater fat loss.
- Use of dietary supplements
During the implementation of this program, you should definitely take it before and after training, as well as. Additionally, you can use it by taking the recommended dose before starting a workout - this will help burn subcutaneous fat. The use of other sports supplements (, etc.) is optional.
Before we begin describing the program itself, we will determine for whom this training scheme is suitable. Since the program is very difficult and includes various combinations, and also involves fairly frequent training (4 times a week), only sufficiently trained athletes will be able to do it. For beginners and athletes with little experience, I would still advise something easier - this program is not optimal for them.
Training program “Supersets”
Week #1 – Combination Supersets
In the first week you will perform exercises in supersets on the same muscle group. This type of supesets is called “combined”. There is no rest time between sets of two exercises - that is, after completing a set of the first exercise, you immediately begin the set of the second exercise, and only after that can you rest.
Combined supersets are based on the first and second. This technique significantly allows you to additionally burn fat.
Week #2 – Supersets for Antagonist Muscles
This week we will perform special supersets, they combine exercises on, that is, muscles with opposite anatomical functions (for example, the biceps flexes the arm and the triceps extends, the chest performs pressing movements, the back does traction, etc.).
The effectiveness of such a superset has a scientific basis. It turns out that performing movements with one muscle causes a rush of blood into the antagonist muscle, which enhances its subsequent movement. In addition, the subsequent contraction of the antagonist muscle is more powerful than when performing successive sets. Thus, we get an additional increase in intensity and, as a result, faster burning of calories.
Week #3 – Trisets
As we already know, a triset combines three exercises for one muscle group into one overall set. As a result, we get an even greater increase in intensity and fat burning. The method of using a triset is based on the use of one main exercise (usually a multi-joint basic one) and two single-joint isolating exercises. In addition, within the framework of a triset, they often try to combine three training modes - mass, pumping and endurance.
Week #4 – Giant Supersets
This regime will already include 6 exercises combined into a common superset. That is, you will have to do 6 approaches of various exercises without rest. True, the number of repetitions here will not exceed 5. However, you will have a very hard time because every last superset must be a failure. You can rest no more than 15 seconds between each mini-set.
Thus, we get an incredible intensity of training and a record expenditure of calories, which, in combination with a competent diet, will remove all excess fat and make your body sculpted.
http://www.tvoytrener.com/metodiki_obhcie/syperseti_mygiki.php
Plan objectives:
1. Reducing the amount of subcutaneous fat.
2. Increase in muscle volume and relief.
3. Development of strength endurance.
Difficulty – hard
This plan is designed primarily for men who are satisfied with their body weight, but are not satisfied with their figure. For example, you are 180 cm tall and weigh 95 kg. In general, a normal ratio of height and weight. And a muscular guy with such parameters looks very impressive. But if you are mostly fat, then your figure is far from ideal.
In general, what do we need? Yes, the same as for the majority. Lose excess fat and build some muscle. Sounds tempting, doesn't it?))
This training plan is something between a typical weight loss plan and an equally typical weight gain plan. You are loading the muscles in a targeted manner so that they grow, but you are doing it in a more intense manner, shifting the load to a more aerobic side. Which promotes fat burning.
The method of performing all exercises is based on supersets. Moreover, almost all supersets consist of exercises for the same muscle group (for better growth). You can learn more about this method in the article Features of training with supersets.
First workout (chest back)
- Incline crunches (3x12-20)
Leg raises (3x12-20)
- Deadlift (5x8-12)
Bent-overs with a barbell while standing (5x10-15)
- Bench press (4x8-12)
Lying dumbbell flyes (4x12-15)
- Bent-over barbell row with reverse grip (4x8-15)
Head pull from the upper block (4x10-15)
Second workout (arms)
- Triceps dips (5x8-12)
Arm extension from the upper block (5x10-20)
- Reverse grip pull-up (4x8-12)
Standing barbell curl (4x12-15)
- French press with dumbbells standing (3x10-20)
Hammer biceps with dumbbells (3x10-15)
- Seated wrist curl (3x12-20)
Pullover with dumbbells lying down (3x12-15)
- Cardio exercise for 10 minutes
Third workout (legs and shoulders)
- Crunches from the upper block (3x12-20)
Hyperextension (3x10-15)
- Squats with a barbell on the shoulders (5x8-12)
Leg extension in the simulator (5x12-20)
- Standing chest press (4x8-12)
Dumbbell swings to the sides (4x12-20)
- Bench press standing behind the head (4x10-12)
Swing dumbbells forward alternately (4x12-20)
- Cardio exercise for 10 minutes
Now a little about the load. In each pair we do 3–4 approaches (sometimes 5 are possible). The approximate number of approaches and repetitions is indicated in brackets. There is no need to take heavy weights. In basic exercises this is approximately 10 – 12 repetitions. In the rest - 12 - 20 repetitions. That is, we do presses, squats and deadlifts 10–12 times. There is no need to chase the scales. Remember that you still won’t be able to lose fat, build muscle, and significantly increase muscle strength at the same time. Your strength will increase, but you don’t need to work specifically for it.
At the end of each workout you will experience cardio. 10 minutes is quite enough (more than 15 minutes, I don’t see the point). The type of cardio equipment does not matter. The main thing is that your pulse during this work is about 140 - 160 beats per minute. If you don’t have cardio equipment, you can use a jump rope, just jog lightly, or something like that.
If everything goes well, then in a couple of months of this work you will lose about 5 kg of fat and gain the same amount of muscle. And this, I must say, will quite change your figure for the better. Good luck!
A set of exercises for gaining weight for 5 workouts per week
http://www.tvoytrener.com/metodiki_obhcie/kompleks_yprajnenii_na_massy.php
Plan objectives:
1. Increase in muscle strength and volume.
2. Targeted training of muscle groups.
3. Creating conditions for rapid recovery.
Difficulty – medium
Most trainers recommend training 3 times a week. And they are right)) But the point here is not that 3 times is the most effective option. It’s just easier to protect yourself or your students from overtraining.
However, you can train almost every day. It’s just that the approach to building classes with such frequent training should be a little different. The load in each workout is more targeted. That is, one or two muscle groups are worked out. This principle is not entirely suitable for beginners. At first, it is better for them to spread their efforts over a larger number of muscles in one workout. Therefore, this plan is more designed for guys who have at least 2–3 months of training practice behind them.
I also want to say that if you work a lot, constantly don’t get enough sleep, and so on, it’s better to try a similar program 3 times a week. And with this program you must constantly and fully rest.
In general, it is dedicated to maniacs who want to spend every day in the gym.
Super series or the name more familiar to us “ superset"has quite a wide range of popularity in the world of bodybuilding. This is such a common concept in bodybuilding that we should look at it in more detail.
SUPERSET – The ideal fighter against PLATEAU
I think most of us know that monotonous training programs cause our muscles to become addicted. The effect of monotonous training fades over time; for this you need to regularly change the training program, make some adjustments, add something new, your own, in order to improve your results. In a word, experiment. To ensure that your body does not get used to these loads, several interesting techniques were invented that are widely used in our time and with fairly good results. One of these techniques is precisely the SUPERSET.
We are used to thinking that one approach means performing one exercise with a certain amount. So, a superset includes two exercises in one approach. That is, you perform one exercise, then, without a break or with a very short pause (the duration of which should not be more than 20 seconds), proceed to perform the second exercise. After performing two exercises, as after a regular set, there is a rest of 1-2 minutes. Typically, a superset is aimed at working several muscle groups in one approach. The best superset workout is to train antagonist muscles.
is the name of muscle groups that themselves perform opposite functions. There are “agonist” muscles that, due to contraction, perform movement of a certain part of the body, for example, an arm. And the antagonist muscles relax when the agonists move. Prime example: Elbow curl, in which the biceps is the agonist and the triceps is the antagonist. And so with all muscle groups.
When we talk about training antagonist muscles, we mean, for example, training the biceps and triceps. First, we perform an exercise for the biceps, then immediately move on to an exercise aimed at the triceps (one approach). This is training using supersets on antagonist muscles.
Why is it necessary to train antagonist muscles? It's very simple. There are a number of reasons why you need to focus a superset on training these muscles. Let's say you did a super series aimed at the chest and quadriceps. Accordingly, the body, instead of concentrating the supply of oxygen and nutrients to the upper torso, it will try to have time to supply these nutrients throughout the body, providing them to both the chest muscles and leg muscles. As you understand, the effectiveness of such an unsuccessful combination will noticeably decrease. A superset is somewhat similar to, its main goal is to pump blood into a certain area of the body.
A very effective use of supersets is the drying period. Since, in themselves, super series are great for burning excess fat. Of course, without specific training, such training will be ineffective.
Also, if your goal is to strengthen muscles, as well as gain a little weight, a superset will come in handy here too, and it would be advisable to include various variations of super series in. Everyone knows that when there is good blood flow to the muscles during training, then the performance and impact of your muscles in terms of recovery and muscle growth increases significantly. It is when training with a superset that the rush of blood into the muscles is crazy, this creates a so-called “blood cushion” that helps you push out greater weights compared to regular training. You will notice this if you practice this technique at least once.
Examples of performing Supersets
Superset training is quite diverse, now we will give you a couple of examples, which will include supersets aimed at training one muscle group and aimed at working antagonist muscles:
- superset on the shoulders: – lifting dumbbells through the sides (standing or bending over);
- superset for chest and back: Bench press – T-bar row;
- superset for biceps and triceps: Lifting dumbbells for biceps - French press;
- superset for quadriceps: Leg press in the simulator – Leg curl in the simulator;
- abs superset: Torso bends while standing at the block - reverse crunches;
- superset for the calf muscles: Standing calf raises in a standing machine – Seated calf raises in a sitting machine.
Never be lazy! If you have completed one exercise a certain number of times, after which you need to immediately proceed to the next exercise, and you doubt that you have enough strength, ask for backup if required, but usually this is a wrong feeling.
As for pauses between supersets, they should be no more than 2 minutes. Directly within the superset itself, there should be no pause at all or should be, but no more than 20 seconds.
To make things more difficult for yourself, you can do trisets. It's like a regular superset that consists of not two, but three exercises.
Examples of training programs with Supersets
Monday (Workout No. 1)
- Superset: Bench Press – Dumbbell Flyes 4x10
- Superset: Standing Barbell Curls – French Bench Press 3-4x10
- Superset: Standing dumbbell curls – Cable press (triceps) 3x10-12
Wednesday (Workout No. 2)
- Warm up and
- Pull-ups (with weight possible)
- Deadlift 4-5x8
- Superset: Bent-over barbell row – Wide grip 3x8-10 lat pull-down
The best solution for those who want to lose weight is to purchase a gym membership, especially if they plan to work with a personal trainer who will develop an individual training program and nutrition plan. If this is not possible, use the programs proposed in this article.
Goals and general principles of training
Effective training plans have the following goals:
- loss of body weight due to adipose tissue;
- increasing the body's endurance;
- strengthening the respiratory and cardiovascular systems.
They are traditionally heavy and designed for 2-3 workouts per week. This is the optimal amount to avoid overtraining but still achieve your goals. It is advisable to do it on rest days, but only if there is no severe soreness. If you have it, during the first couple of months of training you can limit yourself to walking or other types of not too intense activity.
Since the main goal is to lose weight, you should not chase the scale, even if it has become easy to work out. In order not to stop the training process, increase the number of approaches or repetitions, for example, if you repeated the exercise 10 times, repeat 15 times in the next workout. The fact is that if the weight increases excessively, it will become difficult for the body, and the workout will take away more strength, not giving the desired results. results.
If you have never exercised before, prepare your body for one to two months with simple aerobics, Pilates, light jogging or walking. When physical activity becomes a habit, start. Select the weights on the machines individually so that the last 2-3 repetitions are given with noticeable difficulty.
Before each workout, a warm-up is required to warm up the body and work out the joints. It is also important to cool down after each lesson, which will allow you to gradually reduce activity and restore breathing and heartbeat.
Supersets for weight loss
Supersets are one of the most popular training methods, and involve the following rules:
- Each set is 2 exercises performed one after the other without rest between them.
- After a two-minute break, the second approach follows, and then the third. All subsequent five supersets of the program are performed according to the same scheme.
- First, you should master all the exercises separately, and only after working out the technique, put them together in sets of two.
- Athletes who train to increase muscle mass focus on weights when performing exercises. But for those losing weight, the strategy is different: the main thing here is a fairly high heart rate, which is supported by high intensity (speed) of exercise.
Lesson scheme No. 1
The number of repetitions in each exercise is 12-15, approaches in each superset are 3.
Warm-up: Elliptical or exercise bike, running, imitation boxing, light joint exercises - 10 minutes.
Set 1:
Raising the lower limbs on an inclined bench. The female version of the exercise is offered in the video:
Hyperextension, which the fitness trainer will tell you about in the video. It is worth considering that the exercise can be done in two different versions - with a straight back and with a round back:
Set 2:
Leg presses on a special machine, which allows you to strengthen all the muscles of the thigh and buttocks:
Seated dumbbell presses down and up - an exercise for developing the deltoid muscles:
Set 3:
Lunges with weights to train the gluteal and hamstring muscles. A fitness trainer will introduce you to the technique of performing them:
Seated French press with weights in the palms:
Set 4:
Pulling a block from above behind your head to strengthen your posture:
Set 5:
Leg reduction:
Horizontal block row to strengthen the upper and lower back muscles:
Hitch: Breathing exercises, light stretching - 5 minutes.
Lesson scheme No. 2
Warm-up
Set 1:
Incline crunches on a bench are a classic abdominal exercise:
Deadlift with dumbbells, the different variations of which you will see in the video:
Set 2: Block pulldown with a narrow grip + Bench press from behind the head.
Set 3 : The first exercise is classic squats with weights on the shoulders. The second exercise is dumbbell press at an angle on an incline bench using the technique from the video:
Set 4: Leg extension + arm raise with dumbbells lying down.
Set 5: Lying leg curl + Pullover to develop the muscles of the chest, back, and abs:
Hitch. By analogy with the first lesson plan.
Regardless of whether you go to the gym 2 or 3 times a week, alternate these two schemes until the load becomes familiar. At the initial stage, it will take you about an hour and a half to complete the full plan. When the workout takes no more than an hour, you can increase the number of repetitions per set to 20, and then the number of approaches to 4.
Circuit training using machines and free weights
The circular training method in the gym is also popular, in which the following rules apply:
- All 10 exercises of the program are performed one after another without a break (or with minimal breaks of no more than 30 seconds) - this is one circle.
- After a 3-5 minute rest, the second round is performed, the third, and so on.
- You can start with 2 circles, and as you master the program, increase their number to 5.
- The number of repetitions in an approach with increasing fitness is increased from 12 to 20. The total training time is about an hour.
Circular diagram No. 1
Warm up.
- Inclined crunches.
- Hyperextension.
- Pull the block from above behind the head.
- Squats with weights on the shoulders.
- Wide push-ups.
- Lunges with weights.
- Standing dumbbell press.
- Leg extension.
- Incline dumbbell row.
- Raising the lower limbs in support.
Circuit training uses almost the same exercises as the superset circuit. Thus, having a certain set of exercises, we choose only the way to perform them. Moreover, we choose based solely on our subjective feelings - what we like best.
Circular diagram No. 2
Warm up.
- Raising legs on an inclined surface.
- Bend over with weights on the shoulders.
- Dumbbell bench press at an angle.
- Stanovaya.
- Incline barbell row with reverse grip.
- Squats in HAKK.
- Dips or reverse push-ups.
- Lying leg curl.
- Standing overhead dumbbell press.
- Curling arms with a barbell.
As in the case of supersets, it is better to train 3 times a week, alternating the first and second schemes, increasing the weights, the number of repetitions and circles. After getting used to the maximum possible load according to this training plan, you need to move on to something heavier.
Three-day training course for girls
If a girl has poor physical fitness, the following course of training is perfect for her, in which the exercises are performed 15 times in 3 approaches:
Day 1:
- crunches on a bench;
- leg extension;
- block pull from above;
- lying leg curl;
- bringing the legs together on the simulator;
- lower block thrust;
- standing dumbbell curl.
Day 2:
- lateral twists;
- incline bench press;
- deadlift;
- lifting legs on a simulator;
- alternate leg curls while standing with weights.
Day 3:
- crunches on an incline bench;
- bench push-ups;
- arm extension;
- lunges with dumbbells;
- squats with weights;
- classic push-ups;
- leg extension.
What to consider when working out in the gym?
To get the most out of your gym experience, consider the following tips:
- Perform all exercises on the machines using the correct technique. To do this, it is advisable to spend the first three classes in the gym with a personal trainer. He will show you how to properly exercise on the machines and perhaps give tips on improving the program.
- Do not overload your body under any circumstances. If you do not have proper physical training, during the first 2 weeks of losing weight, do only 50% of the number of repetitions of exercises and circles specified in the training program.
- Cardio is a great option for warming up. It is advisable to start with walking, speed up and slow down every 5-10 minutes. Warm-up time – 30 minutes.
- During training to burn fat, you can drink water only in small sips and in between laps.
Actually, the programs described above are enough to get your body in order and even start the path to sports results. By increasing working weights, you can improve for quite a long time, having only ten exercises in your arsenal. Having mastered them fully, you will begin to understand the mechanics of the movements of the human body and will be able to independently plan your workouts in the gym.