You need to work out in the gym. Guide to the gym for a beginner: basic machines and exercises

Fireworks to everyone! The first time in the gym is a truly important moment in the life of any newcomer, comparable in sensations to such events as the first school line or the first working day in a new team :). We will look at what this day can and should be like in this article.

Well, are you ready? Then let's go.

First time to the gym: introductory remarks.

I'm going to the gym for the first time, where to start? Such questions can often be found on the Internet and various forums. I’ll be honest, I have two feelings about them: on the one hand, it’s good that a person has decided to take care of his body, but on the other hand, is he really ready to hear the answer to his question? As practice shows, it is very rare. Now I’ll explain it popularly.

Yes, I was also “green”, and I still remember my first trip to the gym. Then I had just entered the first year of college and decided, as people say, to “flex a muscle.” Of course, before my first hike, I knew nothing about bodybuilding, nutrition issues and other miscellaneous things. The urine just hit my head :) And the guys and I, without thinking twice, left our belongings in our bags and now found ourselves on the threshold of the gym. I remember very well my first sensations: there were so many people, there was a line to the exercise equipment, the air was stale, the speakers were blasting. One thing saved us - there was a pretty female in the room, who somehow relieved the tension.

Of course, we rocked without a second thought (or rather, even without the front one), those. they didn’t turn on the brain - they were doing something somewhere, and that’s fine. The main thing for us then was communication, our own company and the exchange of various everyday news from the category: “who, where, what, when and with whom.” Our brave fuse was enough for exactly 3 for a month, then it somehow got boring, became boring, got used to it, and eventually “clogged.” We built all our training according to the super principle - the simulator is free, so jump, otherwise you could just stand stupidly for half a day.

We also didn’t bother too much with the choice of work equipment and machines, we knew 3-4 designs, what to do with them and everyone walked around in a crowd. In particular, among free weights it was a classic of the genre - (press bench), dumbbells, (horizontal bar) and a bench for the press. From the training machines we liked to hang out on: seated biceps curl, block machine for trapezius (shrugs), butterfly (for chest) and leg press in a platform.

To be honest, we didn’t even approach other simulators, firstly because they were far scattered from our favorite place of deployment and going to them was somehow boring :), and secondly, we didn’t want to seem like complete laymen, after all, we didn’t know what and how to do on them, and our more experienced comrades completely bypassed them and worked purely with.

Conclusion: I specifically described my first steps in the gym in such detail so that you understand that the “first time to the gym” situation occurs, and in 90% cases of beginners. How to treat her? Better with humor, even better with humor and head, i.e. Taking into account all these facts, develop clear rules and a concept of behavior for your first trip to the gym. Which is exactly what we will do next. But first, some more lyrics.

First time to the gym: searching for information

It just so happens that man is a rational being, and his brain is designed for constant thought processes, analyzing information, drawing conclusions and making decisions. Therefore, when he comes across some unfamiliar (i.e., third-party) information, he treats it with suspicion and is even more reluctant to “let it in” to himself. The whole point here is that the new disrupts the usual mechanism of the brain, this takes it out of balance, it rebels, because... for no apparent reason they violated his standard (calm) regime and took him out of his state of comfort. Therefore, a person very often first says no, and then (in hindsight) realizes that he should have said yes. In addition, very often homosapiens himself begins to contribute some of his own small (as it seems to him) changes to an already working program, believing that this will be better. Or he simply refuses some “inconvenient” points and replaces them with his own, more convenient ones.

For example, they say that it is better to run on an empty stomach and with 7 before 8 . The brain, understanding all this perfectly, says: “...okay, I’ll run, but I’ll just eat a little and a little later, at least with 9 ". This is called sabotaging the programmed result. That is, the effect achieved according to the model should be minus 5 kg per month, and your actual result is only 2,5 kg for the same month. And all because of a slight deviation from the set course.

Moral: If they say that you have to do it this way, it means only this way and no other way.

This is such a big introduction, let’s get to the point.

First time to the gym: three step-by-step models

So, I’m ready to present to your attention several step-by-step models called - first time in the gym: where to start? I won't say that this is the ultimate truth, this is how I feel now (from his bell tower) seems to be the answer to this question. Let's consider three conditional models called: 1) ideal option; 2) how it will actually be; 3) what not to do. Let's start with utopia :).

Model No. 1. Perfect option

Perhaps the most rational and fastest (in terms of promotion and achieving results) model. It consists of performing the following steps:

• setting specific goals for the foreseeable future;
• contacting a professional – a certified instructor, personal trainer;
• adjusting the current diet;
• drawing up an individual training program based on the characteristics of a particular person (, etc.);
• running the program during 3-4 months;
• collecting feedback (results) and making adjustments (alteration) to the current program;

Note:

Please note that the model can be applied to any gender, i.e. You can also be a girl - after all, not all young ladies just want to be in good shape, some like strength, volume and shape.

Let's cover each point in more detail.

Step #1. Setting goals

As sad as this may sound, before you go to the gym and put yourself in the hands of a qualified trainer, you need to sort yourself out and spend your own time. In particular, you need to ask yourself various kinds of questions: “how much do you need this?”, “is it necessary at all and why?” and so on. It is advisable to stay alone with yourself, take a pen with a piece of paper and answer these questions in writing.

In addition to general questions, it is necessary to formulate more specific anthropometric goals. The emphasis here should be on specifics, i.e. there is no need to formulate something like this: I want to become big, or I want to increase muscle mass. Why do others go to the gym to become small and frail? Goals work according to the SMART system, but more on that in the following articles. In a nutshell, there should be numbers, deadlines/dates, price per word, etc. For example: for 3 months (from January to March 2014 ) I will reduce my weight by 10 kg (With 90 before 80 ) or to 9 May 2014 I will press my feet 200 kg (with the current result in 140 ) , otherwise I undertake to never appear in the hall again :).

You must first clearly imagine in your head why or, so to speak, what prompted you to go to the gym: is it just another immediate desire or have you dreamed of creating a beautiful body and looking good since childhood. You need to clearly decide this for yourself, because only when a person has formed a specific goal (he has something to strive for), he begins his forward movement towards her. A lot also depends on this stage because here you collect the most detailed information about yourself, your “wants” and transfer it into the hands of your mentor in the hall. He, in turn, must pick up all this, analyze and give his assessment of the situation.

Step #2. Personal trainer

Arriving at the gym, the first thing you do is not check for the entrance, but find a person in a T-shirt with the inscription “coach” or ask those present: “who rules here?” It is best to communicate with the trainer in an informal setting, i.e. not to grab him by chance for a minute or two when he is busy with his own business, but to actually talk face to face. By this you will show the seriousness of your intentions, and he will mark you not as another “green”, but as an interested person. What to talk about? I think it’s clear - about yourself, your goals, tasks (see the first step).

The result of your communication should not result in the banal: pay, come, let's see, we'll work it out, but in establishing friendly contact. It is necessary to show that you really need it, and you are ready to absorb any outgoing advice, both free and paid. Yes, don’t be stingy and take at least 2-3 training under the guidance of a personal trainer. Subsequently, you will decide for yourself whether it is worth introducing this into regular practice or whether it is better to go for free.

Behind 2-3 paid training You must: fully explore the gym, all its zones (if it is a large fitness center), exercises installed and performed on them. In addition, you need to find out your parameters: height, weight, current metabolic rate (metabolism) and take anthropometric measurements of your body. All further decisions are made on the basis of these statistics.

Note:

If you are stifled by the “toad” of paying for the services of a personal trainer every time, then you must pay for these paid 2-3 training to squeeze out as much information as possible so that you can later navigate the gym independently and train without outside help.

Step #3. Nutrition adjustments

Proper nutrition is the most important component on the path to a new body. And if your coach doesn’t understand this and doesn’t convey it to you, then he’s worthless. It is very important to tell him about your grocery basket, daily routine and meal rules. (if there are any). A classic of the genre for almost every newbie who signs up for the gym is 2-3 a single meal during a “when possible” period of time. The result of your interviews should be a scheduled nutrition program that takes into account the nature of your work activity, metabolic rate and daily routine. Don't get off the coach until he does all this :).

Step #4. IPT (individual training program)

We are all different (how!), this also applies to the structure of the bone apparatus, muscle response and some congenital characteristics. Therefore, paint everyone with the same paint (read, work according to standard-classical training programs) not worth it. The coach must clearly understand this and not get rid of you with the words “work with the base and the results will come.” This statement is true, but only partly. It happens that a person has health problems, perhaps even had/has had injuries, operations, it is necessary to take all this into account and create more gentle programs for such wards.

If everything is in order with health, then it is necessary to take into account such elements as: body type, structural features of the articular-ligamentous apparatus (let's say the person is not flexible), height-weight-age indicators. Only based on all this can you create a really good (your) training program. Demand, bang your fist on the table, but get a clear step-by-step training strategy day by day.

Step #5. Run-in mode

Imagine to understand if all that nonsense works (what the coach wrote :)) on you, it takes some time (preferably more 3 months). Only after this period can the effectiveness of the compiled program be truly assessed. At this stage, the coach goes into the shadows slightly and watches how you practice it. Of course, the technique is corrected from the outside, defects are removed, corrections are made, but all responsibility and conscientiousness in performing the work falls on you.

Step #6. Adjustment mode

Statistics are collected throughout the program period (transformation results) and its analysis is carried out. In particular, the degree of its effectiveness is revealed, i.e. how close we managed to achieve the goals stated at step No. 1. If the results are positive, then further work on it continues, but with various subtle technical add-ons (increase weight, number of repetitions, etc.). If the results are far from planned, then the next program is selected, and so on until the goals are closed.

Actually, this is what the ideal model looks like - the first time in the gym: where to start?

Note:

In this model, all steps are important and interconnected, i.e. cannot exist separately from others.

The harsh Russian gym reality can hit you (a beginner) painfully on the nose. And when you come to the hall, you will understand that everything that is written in step No. 1 is a utopia. It is difficult for me to objectively assess how things are in all corners of our vast country, but if you have such suspicions, then this may turn out to be the case. What to do then? Alternatively, use...

Model No. 2. How it will really be

Most likely, this is what you will have to work on, and this will be your starting point. The model consists of a sequential passage of the following stages:

• General gathering: call a friend, buy a uniform, find a nearby gym;
• Easy (casual) acquaintance with the “holder” of the hall, several one-time visits, purchasing a subscription;
• Independent study of all the simulators and nooks and crannies of the gym;
• Studying the “narrow” (articles on the Internet, YouTube channels) and nutrition issues;
• Independent preparation of training programs using the following methods: trial/error and “poke”;
• Working with selected lesson plans;
• Independent debriefing on nutritional issues;
• Analysis of results (training diary), conclusions, strategy adjustments.

It is worth saying that most often in small towns (up to 300 thousand) newcomers work exactly according to this model. Why?

Firstly, there are simply no competent specialists (read sculptors) who you can trust with your building material - your body. Secondly, this is a budget option in which you can try your hand at it. Well, think of something third - come up with the company :)

Of course, this model has its place, and most likely you will have to work with it. If so, then you need to remember that no one will kick you or push you here, all the reins for controlling your body are in your hands. You will have to study everything and understand everything on your own, and the first thing you need to start with is by studying the article. Then you need to study all the gym equipment, and for this the following image (clickable) will help you.

As for general training issues and principles, the following recommendations must be adhered to:

1. the key to starting successful classes is. Give her the minimum 10-15 minutes and thoroughly warm up your whole body;
2. maintain a drinking regime: drink every 20-25 minutes of activity;
3. review the pre-designed training program;
4. work technically with adequately selected weights;
5. be sure to do a cool down, stretch (light stretching) at the end of classes;
6. keep notes (results/training diary) about the progress of the training.

Note:

To have an idea of ​​how to create a training program, I recommend reading the article. There can be no specific templates or clichés here, everything is individual to hell. Therefore, you should not rush from one extreme (only the base) to one extreme (simulators only).

Many trainers say that beginners need to work exclusively with. Yes, if there is an experienced performer who will show how it should be done, there are no questions. Otherwise, you should not lean on the base, these are coordination complex exercises in which several muscle groups must work synchronously at once, otherwise hello, . Remember, you came to the gym for health, and not to leave in a hurry.

Well, here is the action plan. You should also be aware that there is...

Model No. 3. From the idiot

The name, like the model itself, does not bode well, but very often many people work according to it. It comes down to the following steps:

• A sudden realization about the need to exercise and your body;
• Calling the “tusa” (entourage) for fun company;
• Arriving at the gym and zealously running through all the exercise equipment (without a second thought about what, why and how);
• “Graining” workouts 40 minutes with bonuses: tryndezh on the phone, idle time, looking around, etc.;
• Working using an incomprehensible program downloaded from the Internet;
• Minimal adjustments to nutritional issues;
• Hard addiction to sports nutrition;
• The fading of ardor and the end of a promising career after the third month.

If you think that I brought up this model for the sake of laughter, then you are wildly mistaken - it also has a place to be. If we consider the total interest rate for all three models, it will look like this.

Actually, we figured out three models (it turned out somehow ambiguous :)). Which one to choose (what is it, again)- you decide.

Let's sum up some results and say hello to each other.

Afterword

Today’s article - “First Time in the Gym” can really be called the cornerstone in a beginner’s athletic career, because it (the first stone) will determine how powerful and durable your future foundation - your body - will become. I tried to describe in as much detail as possible the fork in the three roads (models) that you will have to take. Make the right choice and the results will definitely come!

That’s all for now, low bow and see you again on “ ”!

PS. When leaving, don’t forget to click on the beautiful buttons and share information with your fellow humans.

With respect and gratitude, Dmitry Protasov.

Want to get your body in shape, increase strength and improve endurance, but don't know where to start training? We tried to collect only useful and verified information about the gym especially for beginners.

Today you will learn:

• what is a modern gym like?
• how much does a subscription cost and whether you need to buy it;
• how to properly prepare for training;
• why is it important to have a personal trainer.

You will get answers to these and other questions from our new article.

How the gym works

A fitness center or training room is a specially organized space in which everything is subordinated to a single goal: to provide visitors with comfortable and safe conditions for sports activities.

But not all existing centers are equally useful. There are rooms with limited space, located in basements, poorly ventilated or insufficiently comfortable rooms. The successful choice of the gym depends on the mood, desire to study and ultimately the result.

The hall is divided into several functional areas:

1. Cardio zone - here there are exercise machines for developing and strengthening the cardiovascular system, increasing endurance and weight correction.
2. Free weights area – classes with barbells and dumbbells are held here.
3. Strength zone – strength training takes place here using machines.

The modern halls have a reception where friendly and pleasant girls sit who will answer all your questions and show you where to go, as well as a locker room, a shower, a fitness bar with drinks and special meals for recuperation. And of course, there is a staff of personal trainers ready to help at a moment’s notice.

Where to start working out in the gym

You should not immediately start with intense training on strength or cardio equipment. First of all, you don't know the technique. Secondly, without preparation and warm-up there is a high risk of injury.

Tip: Start by talking to your coach. Let an expert create a customized program for you based on your current fitness and training. And remember that a healthy body is not only about daily exercise. This also includes proper nutrition, adequate sleep and proper recovery.

The basis of effective training is a reasonable approach. This applies to all parameters: intensity of exercise, increasing weights, adherence to the daily routine. It is important to correctly and clearly formulate the main goal of training for yourself personally. What exactly do you want: gain muscle mass, lose weight, correct your figure, become stronger and more resilient?

Even if you decide to study on your own, professional advice and supervision at the initial stage will definitely be needed. Without the participation of an experienced “specialist,” you will make a lot of mistakes and waste a lot of time.

Basic training rules for beginners

• never skip a warm-up - without it, you expose your muscles, ligaments and bones to the risk of injury and damage;
• clothing should be as simple and functional as possible;
• the first training time should not exceed 40-45 minutes;
• for the first few months, do not train more than 2 times a week;
• consultations with a professional in the first week are mandatory;
• eat no later than 1.5-2 hours before training - protein and carbohydrate foods are preferable;
• after training (about 30-45 minutes) it is also better to eat to restore calorie consumption;
• Bring water with you (at least 1-1.5 liters) - you must drink during classes to prevent dehydration.

And a few words about class time. It is determined strictly individually depending on the characteristics of the organism. For some, the peak of physical activity occurs in the morning, while for others it is more comfortable to exercise in the evening.

Do I need to buy a subscription?

It is in the best interest of any gym to gain clients on a long-term basis. Therefore, administrators, managers and owners will definitely persuade you to purchase a subscription for long periods - 6 months, a year.

But such a purchase is not always advisable. Tomorrow you find a hall with more suitable conditions, and then what? Not all companies are ready to return your money upon request.

“Experienced” advice: look for an institution with flexible conditions. To get started, buy 4-5 one-time visits to test the equipment, get to know the staff and assess your comfort level. Perhaps your desire to practice here will disappear after the first training session.

If you liked everything unconditionally, it makes sense to purchase a long-term subscription. Its presence is a kind of motivator and stimulant: the money is paid in advance, which means you need to work it off to the fullest.

The cost of a one-time lesson and a subscription depends on the level of the hall and the city in which it is located. The price range is from 150 to 500 rubles per lesson, and from 800 to 3500 rubles. for a month of “unlimited”

Training program for absolute beginners

If this is your first time in the gym, you should not start with complex and difficult exercises. Even if you have watched 100,500 training videos on YouTube and are confident that you are in amazing physical shape, forcing the load is an unreasonable risk.

Girls and boys, as a rule, have different training goals. Women want to lose weight, and men want to build muscle and become stronger. Therefore, their programs will be different.

Sample plan for men:

1. Warm up (10-15 minutes). The ideal option is exercise on a treadmill, exercise bike, or jumping rope.
2. Leg press (3 sets of 15 reps).
3. Leg curls (2x15).
4. Pull-ups on the horizontal bar (3x5).
5. Press on a machine for the pectoral muscles (3x15).
6. Shoulder exercise (3x15).
7. Dumbbell curls for biceps (3x10).
8. Triceps block raise (3x10).
9. Ab crunches (3×20).

This is a basic set of exercises for beginners in the gym. In the future, you or your coach will supplement it depending on the sensations and first results.

Program for girls:

1. Warm-up (with stretching).
2. Hanging leg raises (3 sets of 5-10 reps).
3. Pull up - as much as possible.
4. Leg bending from a lying position (3x15).
5. Squats with a bar (2x10).
6. Upper block row (shoulders) (2x15).
7. Dumbbell bench press (3x15).
8. Press crunches (3x15).

Rest time between approaches is from 3 to 5 minutes. This is exactly what is needed to restore strength and reduce lactic acid levels.

A preliminary plan disciplines and makes the process more meaningful and effective.

Programs for beginners are designed in such a way that they work all muscle groups at once, loading them evenly. After 2-3 months, you can move on to split training, when the program is divided into parts, each of which is performed on different days. We will write about this in detail in our next articles.

What to take with you

Come to the gym prepared - this will save you from inconvenience and make the training process easier.

If you don't have a spacious gym bag, buy one. The more experienced the athlete, the more impressive his equipment.

The best clothes for neophytes are shorts and a T-shirt, and shoes are sneakers or sneakers. Some athletes recommend wearing special gloves - they will protect your palms from slipping and blisters when lifting weights.

Be sure to bring a towel to wipe off sweat from your body and face. If you're going to shower after your workout, take flip-flops.

Music helps many people maintain their mood and maintain rhythm. In this case, you will need a player.

Useful nuances

If you are serious about results, start keeping a training diary from your first workout. Numbers never lie: with them you will know exactly whether there is progress, whether it is worth increasing the load, how many approaches you do and how much time you devote to classes.

Full recovery after exercise is a whole science. You will need energy-dense, high-calorie foods, preferably with a minimum amount of fat. A chocolate milkshake or special bars for athletes are suitable.

During classes, try to disconnect from everyday and professional problems and fully focus on physical sensations. Believe me, the exercises themselves perfectly relieve tension and form the right emotional tone.

It is better to turn off your phone completely during the training (unless, of course, you are expecting an important call). And if you are talking with someone, do it outside the room: nothing disrupts the mood more than extraneous conversations.

And the last piece of advice: do not use perfume or deodorant with a strong smell before training. Sweat plus perfume is not the most pleasant combination.

In the gym you can quickly lose weight and burn excess fat. You can exercise on your own without resorting to the expensive services of a trainer. The easiest way to lose weight at the gym is to regularly train on cardio equipment. But don’t forget about strength training. They will help not only reduce the percentage of body fat, but also strengthen muscles. Then the body will become elastic and toned. However, so that the result does not take long to arrive, you need to carefully monitor your diet. Without this, you won't be able to lose weight quickly.

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How to exercise for men and women?

Men who want to lose weight in the gym should do both cardio and strength training. After all, if you only run, the quality of your body will be poor. Guys definitely need to do weight training exercises. Then the muscles will be strong and the body toned.

The same applies to girls. Under no circumstances should you be afraid of strength training. After all, it is almost impossible for women to pump up due to low testosterone levels. Small dumbbells and a barbell will make your body attractive and help you lose weight faster.

Beginners should increase the load gradually. At first, you can perform exercises without weights, practicing the technique. At the end of the workout, it is advisable for beginners to exercise on cardio equipment for 20 minutes. You can also do cardio training on separate days. But in this case they should last longer - about 1 hour.

Class Rules

Professional trainers offer their services in the gym. But the training course is not cheap. You can lose weight without a trainer by mastering the technique of doing the exercises on your own.

To properly exercise in the gym, you need to understand the basic principles of training:

1. 1. The number of approaches and repetitions will depend on the purpose of the training. If you want to lose weight, you should perform the exercises in 5-6 sets of 15-20 repetitions with light weight. The pace should be fairly fast, but the technique should remain correct. To gain muscle mass, exercises are performed in 3-4 sets of 8-12 repetitions with heavy weight.
2. 2. Rest between sets should last 30 seconds. This will help you lose weight faster. But if this pace is too fast, you should rest some more.
3. 3. There are various schemes for constructing a lesson. In general terms, split-system and circuit training are distinguished. Split is suitable for building muscle and involves working muscle groups on separate days. To lose weight, you should use circuit training. A circuit is a set of 8–10 exercises for the whole body, performed one after another without stopping. This is followed by a rest for 2-3 minutes. In total, you can do 3-4 laps during a workout.
4. 4. After this, you should do cardio for 20-30 minutes. The time after weight training is optimal, since glycogen reserves have already been used up. If you do cardio on a separate day, the body will use glycogen within the first 30 minutes. Only after this will the fat burning process begin.

Before you start training, you need to warm up. You can remember the exercises from physical education lessons: consistently warm up all the joints and warm up the body. This will help you prepare for class and protect you from injury. Warm-up should last 5-10 minutes.

Training program for women

Women usually want to pump up their buttocks, so when creating a training complex, you can select special exercises. An approximate training program for weight loss with an emphasis on the gluteal muscles is presented in the table.

№	Exercises	Target muscles	Illustration
1	Wide Leg Squats	Glutes, quadriceps, inner thighs
2	Deadlift with dumbbells	Buttocks, hamstrings
3	Walking Lunges	Glutes, quadriceps
4	Dumbbell row to waist	Upper back
5	Pull of the lower block to the stomach	Lower back
6	Dumbbell Bench Press	Pectoral muscles
7	Straightening your arms back while bending over with dumbbells	Triceps
8	Dumbbell Curl	Biceps
9	Dumbbell lateral raises	Shoulders
10	Crunches on a fitball	Press

First, you should practice without weights, carefully practicing the technique of performing the exercises. As your physical fitness improves, you can use small dumbbells.

Proper circuit training should begin with working out large muscle groups - back, legs, chest. Girls can start with exercises on the buttocks. Finally - on the arms, shoulders and abdominal muscles.

Training program for men

The training program for guys should look a little different. Attention can be paid to detailed work on the upper body.

№	Exercises	Target muscles	Illustration
1	Pull-ups in the gravitron	Back (different areas depending on grip width)
2	Upper pulley to chest	Upper back
3	Pull of the lower block to the stomach	Lower back
4	Mid-leg squats	Quadriceps, glutes
5	Dumbbell Bench Press	Pectoral muscles
6	Seated dumbbell French press	Triceps
7	Dumbbell biceps curl	Biceps
8	"Hammer"	Biceps
9	Dumbbell Shoulder Press	Shoulders
10	Roman chair crunches	Press

The weight should be light so that you have enough strength to complete the entire workout at a fast pace. The weight on block machines should also be chosen wisely.

Men and women need to train no more than 3 times a week. If your muscles still hurt, you should postpone the workout. After all, they are strengthened during recovery, and not during the lesson itself.

It is worth considering that the results from training in the gym will only be noticeable if you manage to eat right. Studies have proven that weight loss is 70% dependent on a person’s diet. And only 30% of success comes from training in the gym or at home.

Therefore, it is better to supplement exercise with proper nutrition. An hour after your weight loss workout, you can eat a full meal. But the calorie content of this meal should be small. There is a rule that after exercise you need to consume 50% of the number of calories spent on cardio or during strength training. In addition, food should consist of 60% proteins (will help restore muscles), and 40% carbohydrates (replenish expended energy).

Strength training in the gym helps burn fat. After all, it takes a large amount of calories to maintain muscles, even at rest. If you supplement weight training with cardio training, results can be seen within a couple of weeks. The fat layer will decrease, and the quality of the body will improve by strengthening the muscles.

And a little about secrets...

The story of one of our readers Alina R.:

I was especially depressed about my weight. I gained a lot, after pregnancy I weighed as much as 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought the belly would go away after giving birth, but no, on the contrary, I began to gain weight. How to cope with hormonal changes and obesity? But nothing disfigures or makes a person look younger than his figure. At the age of 20, I first learned that plump girls are called “WOMAN” and that “they don’t make clothes that size.” Then at the age of 29, divorce from my husband and depression...

But what can you do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.

And when will you find time for all this? And it's still very expensive. Especially now. That's why I chose a different method for myself...

To start training in the gym, you need to familiarize yourself with the basic rules of training, the principles of drawing up complexes and a nutrition plan.

Intensive workouts in the gym are needed not only for losing weight, but also to correct your figure. But some women still believe that strength training helps them gain muscle mass.

Therefore, many of them are hesitant to buy a subscription and start working out in the gym. Although in fact there is absolutely nothing to be afraid of, since building muscle is not so easy. To do this, you need a trainer to help you create the right training program.

In addition, the female body contains a large percentage of estrogen, which contributes to a very slow gain of muscle mass. Don't forget that women have twice as much fat as men, most of which is located in the hips and pelvis. That is why training in the gym will primarily help you burn excess fat more effectively, and not build huge biceps.

Of course, strength fitness to some extent affects the growth of muscle mass, but during it fat is intensively burned, after which the figure becomes toned and slender. In addition, such exercises strengthen the smooth muscles and cardiac muscle, forming a “muscle corset.”

We should also not forget that during training, endorphins are produced in the body, which cause feelings of euphoria, lightness and calm, which is why exercise is recommended to reduce stress.

Therefore, they usually leave the gym in a good and upbeat mood. Going to the gym for girls is actually more beneficial than going to shaping or some other fitness class.

After all, only strength training in the gym will help you lose weight more effectively in a short time and give your figure the desired shape and slimness.

If you want gym classes to really help you get rid of extra pounds and shape your figure, you should pay attention to some of their principles and rules.

To ensure that beginner athletes do not end up in sports, they should first of all pay attention to safety rules. Namely, before starting classes, you should always secure the load well, monitor the integrity of the cable and the stability of the simulator, since they are often quite heavy and bulky, so neglecting safety precautions can lead to injuries.

In addition, you need to follow the rules of conduct during exercise: put all sports equipment back in its place after training, do not shout, do not throw weights as hard as you can, do not take weights that you cannot lift, do not exercise without backup.

The result of training largely depends on its duration, intensity and consistency. Often, aerobic fitness that is low intensity can last for quite a long time. But strength fitness can be done for no more than an hour and a half.

Very often, beginners do not understand how much they need to practice, believing that the longer the training, the more noticeable the result. But in fact, overwork can lead to overwork, which will put you behind schedule for a long time. The intensity of exercise may depend on the exercise plan, working weight, speed of execution and rest between approaches.

The weight needs to be selected in such a way that in each approach you can do as many repetitions as necessary. Experts note that a load with 2-7 repetitions helps develop strength, a load with 8-12 repetitions develops mass, and a load with more than 12 repetitions is aimed at losing weight or working out the relief.

In this case, the speed of the exercises should be moderate. Rest during training is needed in order to restore the heart rate, so it should not exceed more than 40-60 seconds. Long intervals between exercises will help the muscles “cool down”, after which the impact on them will sharply decrease.

The main principle of the sequence is to work on large muscles first, and then work on small ones. Namely, you need to start with the abs, then move on to working out the hips, chest, back, deltoids, biceps and triceps, lower legs and forearm.

At the same time, if you need to train a specific muscle, you should start there. The number of approaches and exercises also affects the result. In this case, three approaches are considered to be the minimum number, and four to five are considered optimal.

Beginner athletes can be advised to first learn how to work all muscle groups, devoting 10 minutes to each. Thus, in an hour and a half you can use 15-20 exercises with 45-60 approaches to work out all the muscles.

Rules for performing exercises

The technique and rules for performing various strength exercises affect the results of training and their safety. Often, novice athletes who have purchased a gym membership believe that in order to achieve maximum results, they need to lift weights as much as possible and use various exercise machines.

But in fact, the result is primarily influenced by the correct training plan and exercise technique. It is clear that for each exercise, experts have created rules for its implementation, which every athlete should become familiar with.

After all, if you, for example, do squats with a barbell incorrectly, at best you will poorly pump your hips, and at worst you will damage your spine. There are also general rules for all weight training exercises that you should familiarize yourself with immediately after you purchase a membership.

The main one is attention to the negative phase of the movement. Namely, the general recommendation is to perform the negative phase more slowly than the positive phase. For example, when performing a bench press, you need to calmly lift the barbell and then very slowly lower it to your chest.

Training program

To properly create a training program, you need to decide on exercises for different muscle groups. The program for beginners often includes basic exercises with free weights: squats, push-ups, presses, leg and torso raises, deadlifts, flyes, bent-over rows, biceps extensions, biceps curls.

In addition, a beginner's plan may also include basic exercises on machines to work the legs (front and rear hips, leg adduction and extension) and back (overhead and underhand rows). In this case, the program will definitely need to include basic exercises.

Exercises with free weights or on various other machines are needed to solve specific problems. Namely, they are needed to work a specific muscle or change the impact on it, or eliminate the load on the injured muscle.

Therefore, it is best that the lesson plan includes ready-made programs that were developed by famous trainers. In some gyms you can find quite unusual exercise machines. But using them during a lesson does not always guarantee success.

Of course, only experience will allow you to understand which exercise equipment is worth including in your plan and which not. That is why, to begin with, it is worth choosing proven traditional exercise machines, with the help of which you could work out all muscle groups in one workout.

Before purchasing a gym membership for training, please note that the following equipment is available. Namely, a good gym should have bench presses, press machines, barbells with dumbbells, a full set of basic exercise equipment, various mirrors, and a large selection of handles and dumbbells.

Nutrition during strength training

If you are interested in how to lose weight in the gym, you should pay attention to your diet in addition to your workout program. Namely, during strength fitness, you need to start eating a balanced and nutritious diet to provide the necessary energy for exercise and building muscle tissue.

However, any is contraindicated, since often a decrease in food consumption leads to protein burning. A lack of protein will lead to depletion of muscle tissue, stretch marks, and decreased skin elasticity. Dieting causes your metabolism to slow down, so instead of burning fat, your body will start storing it.

On the day you plan to exercise, you will need high-calorie foods in small doses. At the same time, you should not think that the diet will cause rapid weight loss. Therefore, when answering the question: “How to lose weight in the gym?”, you first need to pay attention to the nutrition plan.

It is best to exclude only animal fats from the diet these days: butter, a variety of fatty, salty and spicy meat dishes. There is no need to completely give up meat, since protein is the main building material of muscles.

It is best to choose lean meats like beef. Thus, if you combine training with a healthy diet, you can quickly achieve rapid weight loss and make your figure more toned and slender.

3.4 - Ratings: 45

If you exercise without warming up, you greatly increase the risk of injury and reduce the effectiveness of your workout. In addition, this is how you form the wrong habits.

Warm-up is a mandatory element of training. You can easily get your muscles into working condition by following a simple procedure:

1. Use a massage roller. Such rollers help to thoroughly warm up the muscles of the whole body. Here Lifehacker explained in detail what these tools are and how to use them.
2. Do cardio for five minutes: Briskly walk uphill, exercise on an elliptical trainer or exercise bike. If you are overweight, you should not run - take care of your knees.
3. Be sure to do joint warm-up and dynamic stretching. you will find a video of a good warm-up.

After this, you will be warmed up enough to begin the lesson.

How to create a training program

When you come to the gym, you should already have a clear action plan: what exercises you will do, what muscle groups you will work.

There are a huge number of training programs, but beginners without a coach should not try complex options. To begin with, it is better to limit yourself to sequentially working all muscles.

Let's conditionally divide the body into several muscle groups: biceps, triceps, shoulders, chest, back, buttocks, thighs and abs. If you're going to train twice a week, divide the muscle groups equally. For example, in the first workout, work out the biceps, back, hips and abs, and in the second - triceps, chest, shoulders and buttocks.

Here are some exercises with machines and free weights for different muscle groups.

Exercises for legs and buttocks

Using this simulator, you can move the emphasis on different muscle groups by simply changing the position of your legs on the platform:

1. Legs at the top of the platform - emphasis on the gluteal muscles and hamstrings.
2. Feet at the bottom of the platform - emphasis on quadriceps.
3. Narrow leg stance - emphasis on the outer thigh.
4. Wide stance of the legs - emphasis on the inner thigh.

Leg abduction in the simulator

This exercise works great on the buttocks. Walk your leg back until your shin is parallel to the floor, but do not extend your knees completely. To better work the muscles, lower your leg to its original position slowly.

Squats

This is a basic exercise with a huge number of variations: with a wide stance or on one leg, with a barbell or with dumbbells, from an elevation or with a jump. Lifehacker analyzes in detail the technique of performing squats, and there are several options for squats and other exercises for the hips.

Another exercise with a lot of variations. Lunges can be done with your own weight, with a barbell or with dumbbells, moving around the room or on the spot.

As you lunge, make sure your front knee is directly above your heel. By slightly tilting your body forward, you will shift the emphasis to the buttocks.

This basic exercise works not only the muscles of the hips and buttocks, but also the extensor muscles of the back and trapezius. Start with classic deadlifts, but don't use too much weight.

Here is a video with the technique of performing the exercise:

To add variety to your workouts, explore other glute workouts as well.

Back exercises

This exercise strengthens the back extensor muscles. It warms you up perfectly and prepares you for an important basic exercise - the deadlift.

If you want to pump up your back muscles, and not your legs, start doing the exercise from a position where your body is in a straight line with the machine. Then lift your back, squeezing your shoulder blades together and moving your arms back. Stay in this position for 3-5 seconds.

The key point in this exercise: you need to pull the block not with your hands, but with your back. While pulling, fix your back and squeeze your shoulder blades. The video shows the technique and features of the exercise:

This exercise also helps to effectively pump up your back muscles. The video below explains the execution technique and the main mistakes:

Chest exercises

Bench press

This basic exercise involves the pectoral muscles, triceps, and deltoids. The emphasis can be shifted by changing the grip: bench press with a narrow grip loads the triceps more, and with a wide grip the chest. Also, the emphasis on the chest shifts if you take the barbell with a reverse grip, that is, with your palms facing you.

The video explains the technique of performing the exercise:

This machine allows you to perform exercises that only work the pectoral muscles. Do not straighten your arms completely at the extreme points; perform the exercise smoothly.

Dips with forward bend

If you can't do dips without help yet, use an expander or a special exercise machine for support. To place the emphasis on your chest, tilt your body forward.

The technique of performing the exercise can be seen in the video:

In this you can find chest exercises in pictures.

Triceps Exercises

Try not to spread your elbows out to the sides. If shoulder mobility allows, lower yourself until your elbows are at a 90-degree angle.

Extension of arms on a block

This exercise can be performed with a regular or rope handle. The back is straight, the elbows are located close to the body and do not move.

Exercises for biceps

Standing barbell curl

This is a basic exercise that helps to work your biceps well. Here is a video with the technique of performing the exercise:

Unlike the previous exercise, when lifting the dumbbells, you should rotate your wrists, as this provides additional stress to the biceps. At the bottom, the hands should look at each other, and during the rise, turn towards the body.

Shoulder Exercises

Standing chest press

Before this exercise, you should do a dynamic shoulder stretch: pick up a stick or expander and move your straight arms behind your back several times, and then forward again. Do not bend your elbows while stretching. The closer you place your hands, the more effective the stretch will be.

While pressing, move the barbell behind your head. If it stays forward, it will put a lot of stress on the lower back.

When performing the exercise, your elbows should be slightly bent. Do not raise your arms above your shoulders - this can cause impingement syndrome (inflammation of the rotator cuff).

Bent-over dumbbell raises

The body is tilted forward, the back is straight. Hand movements are similar to the previous exercise.

In this section you will find an analysis of the technique of performing other shoulder exercises.

Ab exercises

Elevated leg crunches

By placing your feet on an elevation, you will eliminate unnecessary stress on the iliopsoas muscles and harm to the lower back. If you want to make the exercise more challenging, pick up a medicine ball.

The plank perfectly works all the core muscles. To complicate it, you can place your feet on an unstable support: in loops or on, as shown in the photo.

Hanging Leg Raise

In a simpler version, you need to pull only your knees to your chest.

If this is easy, try lifting your legs straight to the horizontal bar.

How to Choose the Right Weight and Number of Reps

Take such a weight that you can perform the exercise 5-8 times. The last repetitions should be performed with effort. If you can easily do all eight reps, then the selected weight is too light for you.

Perform three sets of 5–10 reps. Rest between sets should be 1–2 minutes, between exercises - 2–3 minutes.

If you are doing exercises without weights, you will need to do more repetitions to properly engage the muscles. For these exercises, perform three sets of 20 repetitions.

After training

After training, be sure to stretch: you need to relax the muscles that worked. In you can find exercises for stretching different muscle groups, and - exercises with expander bands.

From the very first training, you need to pay attention to your nutrition. From this you will learn what to eat before and after training to speed up your progress and not harm your body.

Don't be shy, listen to your body and have fun.