A short complex with multi-joint exercises for weight loss

Accelerate results with proper nutrition

The combination of physical activity and proper nutrition helps to lose weight very well.
But we tested another method on ourselves - calorie counting. Do you think this is very tedious and you don’t have enough nerves and time? But no. There are many sites that will be very useful to you (My Healthy Diet, for example). “Two years ago my weight was 130 (!) kg. I hated myself. But I had someone to live for, and I decided to change. I picked up a set of exercises for myself, got hooked on PP and started counting calories. In a year I managed to get rid of more than 60 kg” - a review that Tamara left on one forum.

And here’s what Olga says: “I knew that my weight should be in the range from 60 to 65 kg, but alas... on the scales it was 93. No, I haven’t become graceful, so I’m still moving towards my goal, but I have something to brag about than, minus 15 kg in 5 months. Yes, it’s not much, but I’m not attracted to methods that allow you to lose weight in 2-3 months.”

As you can see, if you want, you can lose excess weight. This will help by performing a set of exercises 3-4 times a week, proper nutrition and counting calories.

If you need the most reliable exercises to help you lose weight, the TOP most beautiful dogs, or are interested in the cheapest real estate in the world, you will find the answers to your questions on our website.

Thanks to scientific and technological progress, our standard of living has increased. However, oddly enough, our health has worsened. This is due to poor nutrition and daily routine, bad habits and the sedentary lifestyle of most modern people. If you are satisfied with this state of affairs, then this article is not for you. If you want to lose excess weight, then it's time to act!

It is important to understand that in any business the MAIN THING is to START! To achieve results, you need to make an effort. As the old Russian proverb says: “you can’t catch a fish out of a pond without difficulty”! So, as you understand, you will have to try hard to achieve results.

Most never achieve their goals and quit training. The reason is incorrectly selected exercises. For example, someone wants to lose weight in the abdomen and sides by fanatically performing all kinds of abdominal exercises. However, it is actually impossible to lose weight in one place. This is why you need to do exercises to lose weight throughout your entire body. This is the only way, subject to proper nutrition, is it possible to lose weight and maintain weight.

As you know, any physical activity burns calories. It is logical that the heavier and longer the load, the more calories will be burned. When performing heavy multi-joint (compound) exercises, significantly more muscles are used than when performing lighter single-joint (isolation) exercises. Therefore, they burn a lot more calories. A simple conclusion suggests itself - do not waste your time on ineffective exercises!

Squats. When performing this exercise, most of all muscles are involved. Can be performed almost anywhere, as it does not require any additional equipment. However, if possible, it is better to do squats with a barbell on your shoulders. Additional weight greatly increases the effectiveness of this exercise. Squat until you feel a burning sensation in your muscles.

Deadlift. It also uses a huge number of large and small muscles. However, to perform this exercise you will need a barbell or dumbbells.

Lunges. This exercise not only strengthens the buttocks and thigh muscles, but also burns calories well. It is best performed with dumbbells or a barbell on your shoulders.

Run. The best aerobic exercise for weight loss. However, keep in mind that running outdoors is much more effective than running indoors on a treadmill.

Swimming. During swimming, almost all the muscles in our body are used, which makes it extremely effective for losing weight.

Pushups. When performing this exercise, almost all the muscles of our body are also involved to varying degrees. An easier option is push-ups on your knees.

A ride on the bicycle. It will not only help you burn a huge amount of calories, but also improve your well-being and lift your mood.

Jumping rope. A simple, yet effective exercise for losing weight. Just don’t forget that you need to jump intensely!

Most people want to have a slim, athletic body, but not everyone achieves the desired result. This is due, first of all, to the fact that many do not know how to train correctly and which exercises are the most effective for losing weight.

If you choose to train the whole body, then include the following exercises in the program:

1. Squats are one of the most effective exercises for losing weight, since when they are performed, many muscles are activated, which seriously increases energy expenditure and causes a hormonal surge. When squats, you can load the gluteal muscles, leg muscles, as well as the abs and back extensors, which are activated to stabilize and hold the body. It can be performed in the following variations: classic squat, plie, sumo, Smith squats and others.
2. The deadlift is an exercise that uses almost all muscles to the maximum. It is quite complex technically, so you should not chase heavy weights in the first lesson. There are several options: classic deadlift, sumo, deadlift, Romanian deadlift and others.
3. Lunges are a great exercise for working your glutes, biceps, and quadriceps. Before performing it with weights, learn the correct technique: the knee of the front leg should not extend beyond the toe, the body is positioned straight and perpendicular to the floor, the back leg forms a right angle at the knee joint. Lunges can be done in motion, in place with a step forward or backward, changing legs while jumping.
4. Push-ups are the most effective bodyweight exercise for working the chest and arm muscles. For variety, you can perform it not only from the floor, but also from a bench, with one hand resting on the ball, and in other variations.
5. Pull-ups are an ideal exercise for developing the muscles of the back, shoulders and arms. It is quite difficult, so girls can start with pull-ups in a special simulator - a gravitron, or using an elastic band on a horizontal bar.
6. Burpees are an energy-intensive and affordable way to effectively lose weight. It allows you to engage the muscles of the whole body, as well as accelerate metabolism, which is very important when burning fat deposits.
7. The plank is an exercise that develops the muscle corset with the inclusion of stabilizer muscles. It is recommended to start with 20–30 seconds, gradually increasing the duration of each approach. Options: classic plank on the elbows, straight arms, side plank, reverse plank and others.
8. Star. The essence of the exercise is to jump with the clap of your palms above your head. It not only develops endurance and activates the fat burning process, but also has a positive effect on the spine.
9. Climber. From the starting position like a plank, you need to alternately pull the knee of each leg towards the body, changing legs in a jump. The body should form a straight line. The exercise focuses on working the abdominal, back and arm muscles.
10. Reverse push-ups are an exercise that actively works the triceps. You can do them from a bench, chair, bed.
11. Run in place with your knees raised until they are parallel to the floor. Perfect for developing endurance, activating metabolic processes, and engaging many muscles.
12. Jumping rope. They will help not only burn fat, but also engage the muscles of the lower leg, legs and buttocks.

Sometimes you need to lose weight in a short time, then training in the gym alone will not be enough. In this case, an integrated approach is required.

It is recommended to start every morning with a short exercise, including exercises to warm up muscles and joints, as well as stretching. If you have the desire and opportunity, then you can go for a morning jog, literally for 15–20 minutes.

If you have a sedentary job, then you should allocate time during breaks for a little gymnastics. Try to walk a little and warm up. If possible, do, for example, 50 squats and 50 abdominal exercises, which you can do even at your workplace. It's simple but very effective.

When losing weight, you should not forget, but it is better to give preference to regular training. Visit the gym at least 3 times a week, combining cardio training with strength exercises.

Thus, we draw the following conclusion: it is very difficult to lose weight without physical activity. But just going to the gym is not enough; you need to study information about the correct execution of exercises and select the most effective and suitable training options for you.

Many ladies, concerned about extra pounds, are looking for a way to lose weight all over their body, not locally. Exercises for such weight loss really exist; it’s not a fairy tale or even a miracle. However, one should not think that everything will be easy and simple.

The very fact that an exercise removes fat from all parts of the body indicates its difficulty. That is, it will be quite difficult to accomplish, but if this does not stop you on the path to your blue dream, this article is definitely for you.

It is better to repeat each exercise for about 5 approaches.

• Starting position: stand with your feet shoulder-width apart. Bend your arms, place your palms parallel to the floor. Afterwards, start pushing your knees out, reaching them to your palms. The most important thing is not to lower your palms and keep your posture straight.
• We move into a lying position, pressing our knees to our chest as we exhale. The back should be straight, the stomach should be taut, and the legs should be straight.
• Position – lying down. Legs are bent and raised up, we spread and bring our legs together. The most important thing is to make sure that your lower back is pressed to the floor.
• Lying in position again. Feet up, imitate running with your knees raised high.

• Lie on the floor, stretch your legs, let your arms be straight above your head. Exhale - lift the body with a turn to the right side and at the same time press the right knee to the chest. As you inhale, return to the original position.
• Start incorporating aerobic exercise into your sports life - cycling, rollerblading, and walking with poles help a lot. By the way, this race walking uses most of the muscles in the body, and this is despite its low popularity.

• Lie on your back, lift your legs up and cross them in the air. Legs should be straight. Then place your arms along your body, rest your hands on the floor. Inhale - draw in your stomach, move back a little, lifting your hips and placing your legs behind your head. To do this normally, you need to help yourself with your hands. Exhale – strain your abdominal muscles as hard as you can, slowly lower your legs. For excellent results, do this about 9 times.
• Kneel down in front of a support in the form of a chair, place your elbows on the seat. Straighten your legs and take them back so that they form one single straight line with your body. After this, you need to tense your abdominal muscles. Do not stick out your buttocks under any circumstances! You need to breathe calmly, you need to stay in this position for up to a minute. With each subsequent workout, the time spent in this position should be increased.

• Stand with your feet shoulder-width apart. Let your hands be above your head. The toes of your feet should point in different directions; carefully tighten your abdominal muscles by bending your legs. Lower your butt down as if sitting on a chair. You should stay in this position for a minute, and then very quickly straighten up and jump. Afterwards, bend your legs again, going into a half-squat. Repeat the exercise 12-15 times.
• Stand straight, feet wider than shoulder-width apart. Hands at your sides, below. Step to the left, bending your corresponding leg. The right one remains straight at this time. To maintain balance, extend your arms forward. Then you can return to the starting position and repeat 11 more times.

Warm-up

Any gymnastics should begin with warming up the muscles, so as not to get any injury during the training itself. You can use these as warm-up exercises.

1. Walk in one place, raising your knees high and actively moving your arms, keeping your back straight;
2. Lying on your back, bend your knees slightly and, straining your abdominal muscles, press on them with your palms;
3. Finally, make ten bends in different directions, quickly wave your arms, moving them forward and backward and left and right.

Be sure to read: How to improve your neck silhouette and why does it become thick?

Warm-up, on average, should take about five minutes.

What are the advantages of the program

The program lasts 5 months and includes not only training, but also a diet with a calorie deficit. If you follow all the instructions, you will lose from 1.5 to 2.5 kg per month. This is the ideal speed: you will not harm your health and will only lose fat, not water and muscle. This means that you will get rid of extra pounds completely.

Lifehacker does not recommend quitting the program after achieving the desired weight. You can gradually return to your previous calorie intake, but continue to eat healthy and exercise. This will help you maintain your weight.

Exercises for weight loss: workout analysis

There are 2 types of training:

• AEROBIC (this is cardio exercise such as running, swimming, walking, basketball, volleyball, rollerblading, cycling, and all that stuff) = you understand = there could be a million exercises and they will all be like exercises for losing weight
• ANAEROBIC (this is training with iron in the gym) = there are also a lot of exercises here.

Both loads = have a positive effect on both health and weight loss (fat burning).

Which is better of these two is a question I often get asked...

I speak honestly and directly: ANAEROBIC TRAINING is better. There is nothing better than them!

Why is that? Because when you train (do physical exercises), you ALREADY ACTIVELY SPEND CALORIES and thereby actively accelerate your weight loss (fat burning). But! This is true for all exercises.

This is not the juice. And the fact is that calories continue to be spent even when you are no longer training (and, for example, you are lying on the couch resting after a strength training), this happens due to the energy that is needed to restore the muscles that you injured during training - strength exercises.

This bonus (bonus) is only available in one type of training - ANAEROBIC (strength).

Aerobic training (cardio) does not provide this. There are calories (consumption goes on) only during training, when you exercise, for example, running or jumping rope, as soon as you finish (a) - everything stops.

This is why anaerobic training with iron (in the gym) = is the best fat burning accelerator.

But! For weight loss (for the fastest acceleration effect) it is best to do both MOT and MOT (cardio + strength training), because each representative has its own specific characteristics that will be needed for weight loss.

That is, my advice is simple: you don’t have to choose what to do this or that = do everything.

Use both cardio and strength training and you will get the maximum effect (impulse).

There are many studies that confirm this, don’t even doubt it...

Who is this weight loss training program suitable for?

1. People without problems with joints and spine, heart and blood vessels.
2. People who are slightly overweight. This means that your body mass index is within the normal range, but you do not like your appearance and want to lose up to 10 kg.

What's included in the program

There are many ways to force your body to lose fat. Lifehacker chose mixed workouts, which include:

1. Run. This is a great way to burn more calories.
2. Strength training with your own weight. They will help you strengthen and enlarge your muscles. The larger the muscles, the more calories are needed to maintain them. In addition, strength training increases testosterone, and this hormone helps burn fat reserves.
3. Interval training is exercise performed one after another with little or no rest. When the body adapts to the stress and stops losing fat, interval training will push progress. You can also use them on days when you don't have time for cardio or strength training.

Advantages and disadvantages

Pros and cons of gymnastics

Gymnastics for weight loss has a lot of advantages, thanks to which it has long been loved by women and men all over the world..

• Working out all muscles;
• No severe fatigue after training;
• Short execution time (about half an hour per day);
• The ability to practice at home and without special equipment;
• Suitable for most people.

There are also a number of disadvantages that you should be aware of.

1. Not a very impressive result. On average, one session burns from 300 to 500 kcal.
2. The need to exercise regularly. Missing even one or two days may not result in the desired effect.

The disadvantages also include the presence of contraindications, which are described below.

Reviews of people who managed to lose weight

If you think that we are now going to say what the most effective diet is, then nothing like that will happen. We will tell you what the best exercises for weight loss are.

This is an excellent exercise that is suitable for losing weight at home. With its help, you can work out the main muscles well, including the gluteus maximus and quadriceps. It cannot be said that this is the simplest exercise, since it will be very difficult for a person whose weight is 100-120 kg to squat.

As for the number of squats, 3-4 sets of 20 times is quite enough.

The number of calories burned depends on weight; on average, 1 kcal is burned per squat.

This exercise will help you get rid of 7-8 kcal when performing 50 swings. But! You will work out the gluteus medius and maximus muscles, as well as the oblique abdominal muscles.

There is nothing complicated in performing this fat-burning exercise. You need to get on all fours, stretch your back and vigorously raise and lower your left and right legs.

Torso bends

Another fastest way to lose weight is to include torso bending in your set of weight loss exercises. They can be done regardless of your weight. The exercise is a little boring, but with music it’s what you need. So, first bend forward, trying to reach your palms to the floor. Does not work?

Bike

If you need to work your abdominal muscles, the “bicycle” exercise will help you with this. Lying on the floor, you need to raise your legs and “pedal.” To make the result visible faster, the exercise can be diversified by adding “twisting”. To do this, you need to alternately raise your leg and the opposite elbow.

Jump with clap

This exercise is suitable for effective weight loss, it will stretch and relax the spinal column and actively burn calories. Place your feet shoulder-width apart and jump up, making a clap in the air.

Running in place

In order to lose 5-6 kg, you don’t have to exhaust yourself with hard workouts in the gym; you can lose excess fat at home. Running in place is a great alternative to treadmills. By exercising for 20 minutes 4-6 times a week, you will very soon notice how your body takes on a new shape, and your body begins to get used to physical activity.

Plank

Another exercise that helps to pump up the muscles of the back and the whole body, as well as quickly achieve the desired result, is the plank (or board). By doing the plank daily, you will tone your abdominal muscles (it will become flat) and make your abs like steel.

This is not to say that exercise is the best way to lose weight, because without proper nutrition you are unlikely to be able to make your dream come true.

If you're interested in the easiest and most effective home workouts, there are many trainers you can work with online. For women, we would recommend classes with Julian Michaels, who has specially developed entire sets of exercises with which you can lose excess weight at home (by the way, she has good personal experience).

As for men, we were not lazy and went through the forums. Many people recommend Sean Thomson and his Insanity training program.

If you want not only to lose weight, but also to maintain the weight gained, then pay a lot of attention to maintaining good physical shape, endurance, muscle tone and subcutaneous fat content, watching your diet.

You will study four days a week. On Wednesday, try to walk more and spend time actively. On weekends, you need to spend 30 to 90 minutes walking.

1. Consume 2 grams of protein per kilogram of body weight per day. Protein will help reduce hunger and maintain muscle mass as you lose weight. Here is a list of foods rich in protein.
2. Limit or completely eliminate sugar and sweets, white bread and pastries.
3. Consume more fiber from vegetables and fruits and whole grains.
4. Drink a glass of water 30 minutes before meals.
5. Reduce your caloric intake.

Calorie counting

Without a calorie deficit, you won't be able to lose weight quickly, even if you follow a full workout program. First, calculate your calorie intake based on your weight, height and age.

How to calculate your daily calorie intake to lose weight and not harm yourself →

In the first month, subtract 400 kcal from the resulting norm if you have no contraindications for health reasons.

Add 50 kcal back into your diet every month. For example, if your daily intake is 1,800 kcal, in the first month you will consume 1,400 kcal, in the second - 1,450 kcal, in the third - 1,500 kcal, in the fourth - 1,550, and in the fifth - 1,600.

At the end of the program, it is advisable to adhere to the same scheme: add 50-100 kcal per month until you reach your calorie norm with your new weight.

6 services and applications for counting calories →

How to calculate the calorie content of a complex dish →

If you know in advance that you won’t last long, follow the 6 rules for losing weight without counting calories. This will slow down your progress but will still provide results compared to not dieting at all.

How to lose weight and maintain weight without counting calories →

A basic set of exercises for losing weight in the gym

An increasing number of people, both women and men, strive to have a beautiful and fit body. And therefore, today they attend various sports sections, go in for swimming, many types of sports games, or simply perform a set of exercises in the gym.

But in order to achieve any results, especially when working out on exercise machines, you need to have an understanding of basic exercise programs. They will help to properly develop and shape muscles. They will also become indispensable physical activities for beginners.

The basic set of exercises is also called multi-joint. Because during its execution, several muscle groups are worked out at once. They are recommended to be performed by both experienced athletes and beginners.

Description of the basic set of exercises

Physical activity with dumbbells for men and women has become very popular among multi-joint exercises that are performed in the gym. The only difference between them is that the stronger half of society uses them to build muscle mass, and women use them to lose weight.

Interesting: How to count calories to lose weight table

The basic set of exercises for women and men also differs in the method of execution. That is, the technique itself for performing physical activity is the same, but the number of repetitions and the weight of the weights are different.

There are several types of basic exercises for different parts of the body. To work your back muscles, you can use T-bar rows, vertical or horizontal block rows, bent-over dumbbell rows, classic pull-ups, and deadlifts.

Helpful advice!

The main set of exercises used to work the triceps includes dips, French presses, and bent-over arm extensions. These also include the close-grip bench press from a lying position and standing arm extensions.

To work the chest muscles, you need to perform bent over raises from a lying position, dumbbell presses from a prone position, bent over, and half over. And for biceps, lifts with emphasis on the thigh from a sitting position, biceps lifts on an inclined board, alternate bending of arms with dumbbells from a standing position are good options.

The main set of exercises for the gym, which is used to work the leg muscles, includes the leg press from a lying position, as well as squats with a barbell or dumbbells from a standing position.

And for the shoulders (deltas) you can use a one-arm press, raising your arms to the sides from a standing position, pulling your arms to your chin, pressing from a sitting position, raising your arms in front of you.

These also include the Arnold press and lateral raises from a lying position.

Many trainers advise both women and men to perform similar exercises. But in order to implement them correctly, it is necessary to conduct classes in the presence of an instructor. He will point out the main mistakes when performing a particular type of exercise, and will also individually select the optimal number of repetitions.

Weight loss program

A set of weight loss exercises is designed to be performed in the gym. It is based on only basic exercises that increase the intensity of work by increasing the working weight, as well as the number of repetitions and approaches. Such a training program will allow you to observe constant progress in performance, and will also improve the metabolic process and human immunity.

Exercises for weight loss should be performed 3 times a week. Each lesson has its own training program, during which you must follow the order of the physical activity provided.

The set of exercises for weight loss that is used for the first workout includes classic squats with a barbell (or a bar for beginners) with a wide stance. The number of repetitions will be 40 times, and approaches 2-3 (depending on the preparedness of the body). The second exercise is straight crunches. They need to be performed on the simulator 30 times in 2 approaches.

Pay attention!

Next, leg lifts are performed on a bench (1 set or 50 times), squats with medium legs (3 sets of 30 times), deadlifts (1 set), straight crunches (40 times). Then you need to do bent leg raises on a bench (40 times), close-grip bench press (40 times), calf raises (40 times), as well as straight crunches (as far as your strength allows).

The second workout consists of a set of exercises for weight loss, which includes deadlifts (40 times), forward crunches (2 sets of 20 times), reverse crunches (40 times), mid-leg squats (2 sets of 20 times), and also bent over rows (30 times). Then you need to do straight crunches (40 times), reverse crunches (40 times), close-grip bench press (30 times), as well as deadlifts (2 sets of 30 times), calf raises (2 sets of 20 times) and straight twisting (as much as you can).

In the third workout, you can perform wide-grip bench press (3 sets of 20 times), straight crunches (2 sets of 30 times) and leg twists (3 sets of 20 times). As well as squats with wide legs (2 sets of 30 times) and bent-over rows (2 sets of 30 times).

Next, you need to perform straight crunches (40 times), leg turns (two sets of 20 times) and a close-grip bench press (three sets of 30 times). Afterwards, you should perform deadlifts (two sets of 40 times), calf raises (40 times) and straight crunches (as much as you can).

Each set of exercises includes basic physical activity, which is performed in several cycles. For the first workout it’s squats, for the second it’s deadlifts, and for the third it’s bench presses.

Before starting classes, you need to perform small warm-up complexes, and between exercises you can take a rest break. But it should not exceed 60 seconds. It is very good if each workout is supplemented with various abdominal exercises. But you must set the number of repetitions and approaches individually.

Source: https://100diet.net/uprazhneniya/bazovyj-nabor-uprazhnenij.php

Workout program for weight loss: month 5

Running according to the 30/30 scheme

This pattern will help you get used to running without much discomfort. The workout will take 30 minutes, and running without stopping should be at least 30 seconds.

Here's the pattern you'll follow:

• Warm up - 10 minutes walk.
• 15 minutes of alternating jogging (about 8 km/h) and walking: 30 seconds of running, walking until recovery. Walk until you feel strong enough to run for the next 30 seconds. If you can run for longer than 30 seconds, do it.
• Cool down: 5 minute walk.

How to start running: a complete guide for beginners →

• Ab crunches - 3 sets of 15 reps.
• Raises of arms and legs - 3 sets of 16 repetitions.
• Push-ups - 3 sets of 20 reps.
• Reverse push-ups - 3 sets of 10 reps.
• Squats - 3 sets of 15 reps.
• Glute bridge - 3 sets of 15 reps.

Ab crunches

fitnesstraining.co.za

Lift only your shoulders and shoulder blades off the floor; your lower back remains motionless throughout the entire exercise. Place your palms behind your head, spread your elbows to the sides.

Raises of arms and legs

Lift the opposite arm and leg alternately.

Push-ups

This exercise will help prepare your muscles for classic push-ups. During push-ups, your elbows are at a 45-degree angle or less, your shoulders are down, your abs and glutes are tight, and your body is in a straight line.

How to learn to do 50 push-ups in a month →

Reverse push-ups

Turn your back to a static support, place your hands on it with your fingers facing you and do push-ups. Try to lower yourself until your shoulders are parallel to the floor.

Squats

Try to squat deeply, but at the same time keep your back straight, do not lift your heels off the floor, and spread your knees. Turn your toes 45 degrees.

Gluteal bridge

Raise your pelvis by tensing your gluteal muscles.

• Ab crunches - 3 sets of 20 reps.
• Superman - 3 sets of 10 reps.
• Knee push-ups - 3 sets of 15 reps.
• Reverse push-ups - 3 sets of 15 reps.
• Squats - 3 sets of 20 reps.
• Glute bridge - 3 sets of 20 reps.

Superman

Lie on the floor on your stomach, and at the same time raise your arms and legs straight. Hold the pose for 1-2 seconds, then lower and repeat the exercise.

Knee push-ups

You can do push-ups from two knees or try a more difficult option - from one. Straighten your other leg and do not lower it to the floor until the end of the exercise. At the lowest point, touch the floor with your chest.

• 10 minutes walk.
• 15 minutes of running, non-stop if possible.
• 5 minutes walk.

A simple exercise that will help you run correctly →

Every week this month you will run 400 meters more than the previous week. Run at a pace that is comfortable for you, but do not stop until the end of the distance.

• Week 1 – 2.4 km run.
• Week 2 - 2.8 km run.
• Week 3 – 3.2 km run.
• Week 4 - 3.6 km run.

Before running, be sure to warm up:

• 5 minutes of brisk walking.
• Joint warm-up and dynamic stretching, as in the video below.

After your workout, do the following:

• 5 minutes walk.
• Static leg stretching. Select one exercise from this article to stretch your buttocks, thighs (front, back, outer and inner surfaces), and calf muscles. Hold each position for 30 seconds to 2 minutes.

This month you will master new distances. Like last time, 400 meters are added every week. Warm-up and cool-down remain the same.

• Week 1 – 4 km.
• Week 2 – 4.4 km.
• Week 3 – 4.8 km.
• Week 4 – 5 km.

Run 5 km each workout at a pace that is comfortable for you. Warm-up and cool-down are the same as last month.

If you still have strength and want to increase the distance, please do so. Just don’t add a lot at once: 400 meters will be enough.

Training program for girls with an emphasis on legs and buttocks

The main goal of athletic girls is beautiful slender legs and elastic buttocks. It is for these purposes that we have compiled a training program for the gym, which includes more exercises for the muscles of the legs and buttocks.

The program includes both basic and isolation exercises. This training plan is suitable for both girls who want to lose weight in their legs and those who want to build muscle mass. All this is possible if you follow the nutritional recommendations.

How often to train?

The training program is designed for 3 days of training in the gym per week. At the first training session, when we have the most strength (after the weekend), we do basic exercises for the legs and buttocks. They put a serious strain not only on the legs, but on the whole body.

Light isolation exercises (use only one muscle group) - at the end of the week. The program contains more lower body exercises, so we removed most of the upper body isolation exercises (arms). But don't worry about it. Your arms will get plenty of exercise while training your back.

It is important!

In addition, for girls it is not so important to increase the volume of biceps and triceps as to tidy up their legs and buttocks.

Yes, you can simply add one extra day on your legs to your regular split training program. But many girls don't have time for this. Plus – rest and recovery after training. Not only the muscles, but also the nervous system also needs sleep and rest.

How long to follow the training program and when should I expect results?

You can train as long as you make progress. General recommendations: Change your training plan, exercises and intensity every 4-6 months. Don't focus on one muscle group for too long. Try a plan that works all muscle groups in each workout, or a classic split.

Don't expect to achieve perfection in just a month. In four weeks you will see changes in the mirror, and after another four weeks others will notice them. Weigh yourself and measure your body volume with a measuring tape. Not only the chest-waist-hips, but also the stomach and thigh in the thickest place.

Take comparison photos in a swimsuit. You need a good photo for your “before and after” collage on Instagram! At the very beginning of the menstrual cycle, girls may experience swelling of about 1 kg, which disappears after the end of menstruation.

Take this into account and don’t be discouraged if the weight is “stagnant” these days.

Is it possible to lose weight and build muscle at the same time?

For beginners, you can burn fat and gain some muscle at the same time. But this does not work for those girls who have already been training for a year in a row or longer. In this case, lose weight first (if necessary), and then train and eat to build muscle mass.

How to lose weight in your legs?

If you want to lose weight in your legs, don’t look for magical weight loss exercises in this area. Local fat burning does not exist and it is almost impossible to influence where the fat will go first when losing weight. But leg exercises stimulate blood circulation in this area. As a result, fat from the legs and buttocks is burned a little better (subject to a calorie deficit diet).

Interesting: Exercises for weight loss in your hands

How to enlarge your buttocks?

Do you want to increase your gluteal muscles? First of all, watch your diet. Whether you are losing weight or not, be sure to consume the right amount of protein, otherwise your muscles will not have enough material for growth.

On the contrary, you will lose them along with fat. If there is no excess fat, then eat with excess calories and do no more than 12 repetitions in each exercise.

Those losing weight need less carbohydrates and fats in their diet, but enough protein.

Do you need a diet?

You don’t need to be on a diet, in the sense that Lisa magazine understands it. But proper nutrition is 90% of success, especially for girls. No matter how much time you spend on training, without a proper diet, all efforts are in vain - you will not be able to lose weight or build muscle.

https://www.youtube.com/watch?v=zoKUhlm28SQ

If the main goal is weight loss, then eat with a calorie deficit, train intensely (12-15 repetitions per set, 40-60 seconds rest).

For muscle growth, eat with a surplus of calories (for girls this is about 200-300 in addition to calories for maintaining weight), do no more than 12 repetitions per set and rest for 60-90 seconds (i.e. you will use the weight of the weight with which You won’t be able to do the exercise more than 12 times).

Warm-up and stretching

Be sure to warm up before starting your workout (running on the treadmill for 10-15 minutes, exercises with your own weight).

It is better to do the stretching at the end, when the muscles are already warmed up.

For maximum weight loss, you can also run on the treadmill for 20-30 minutes after your main workout.

Training program for girls with an emphasis on legs and buttocks: Excel spreadsheet.

Source: https://FitBreak.ru/fitnes/141-programma-trenirovok-dlya-devushek-s-aksentom-na-nogi-i-yagoditsi