Sport is considered the most effective way to quickly lose weight without harming your health. This article will discuss in detail the training programs for girls, the benefits of such activities, the rules for performing exercises, the effect, and much more.

Benefits of exercising in the gym

1. Effective weight loss by burning a large number of calories.
2. General health and strengthening of the body.
3. With the right approaches to training, you can achieve an excellent figure and at the same time not look like a jock.
4. Power loads will develop the strength of the joints and connective tissue. In addition, they will help get rid of back pain and prevent the occurrence of diseases such as heart failure.

Rules for effective training

In order for training to really bring a good effect, you should follow these rules:

1. Choose the right load for yourself. Firstly, such loads should involve as many muscle groups as possible. Secondly, they should be selected based on the physical fitness of a person (for unprepared people, the easiest exercises should be used).
2. In the classic version of training for weight loss, there should be at least eight standard exercises: push-ups, bench press, pull-ups, squats and others.
3. You should correctly determine the time and quality of training so as not to overload the muscles and joints. Also, when performing exercises, you should always correctly set your breath: make an effort on exhalation, and relax on inhalation. This is one of the most important rules of practice, because if breathing is inaccurate, or if a person holds it at all, dizziness, etc. may occur.
4. and the bar must be selected so that a person can lift it at least twelve times in one approach.
5. You need to come to training full of energy and motivation. Without these two components, you will not try.
6. You need to be able to recover after each workout so that the next one does not feel like a squeezed lemon. To do this, you should have a full healthy sleep, good mood and peace of mind.
7. You should monitor the water balance, especially when exercising. You can also drink water while exercising.
8. It is recommended to stop drinking alcohol, so as not to give the body extra calories.
9. To make sports more effective, it is very important to adhere to. It is best to eat nutritious, but low-fat foods: greens, fruits, vegetables, meat, fish and nuts. From fast food, convenience foods, smoked food and other things should be abandoned. In addition, food should be vitamin and protein, so sour-milk products, cottage cheese, cheese, homemade juices and eggs should be present in the diet.
10. You should not eat immediately before training. It is best to eat an hour before it or an hour and a half after it.

weight loss training program

The general training regimen looks like this:

Classes are held three times a day: on Monday, Wednesday and Friday. Before each workout, be sure to warm up and warm up the muscles, jump on.

On Monday, the following exercises are performed:

1. Squats). It is it that is the most effective for weight loss of the buttocks and legs. It is important to know that squats are quite traumatic, so you don’t need to start doing them without first learning the technique. Repeat fifteen times in three sets. For beginners, the best barbell weight is five kilograms. The exercise is performed in this way:
   • put your feet shoulder-width apart, turn your toes slightly outward;
   • put your back straight, take your shoulder blades back;
   • grab the barbell (it is better if the coach gives it the first time);
   • when lifting the bar, the weight of the body should be gradually transferred to the heels, while the press should also be tense;
   • when lifting, bending of the upper back should not be allowed;
   • the knees also do not fall forward, they should move apart to the sides;
   • the head does not need to be raised up, as this can lead to stretching of the neck muscles. It is best to keep your head straight;
   • before lowering, you need to inhale and hold your breath a little;
   • exhale after lifting.
2. Lunges with dumbbells in hands (for each leg are performed 15 times in three sets). They burn fat deposits in the buttocks very well, form beautiful shapes and curves. They are done in this way:
   • become straight;
   • take small dumbbells in both hands;
   • smoothly squat on one knee, holding dumbbells;
   • tense your muscles while squatting;
   • after that, also smoothly return to the starting position.
3. Pull-ups (do the maximum number of times). This exercise strengthens the back muscles and forms a beautiful posture, supports the spine. It is done like this:
   • firmly grasp the crossbar with both hands;
   • pull up so that your chin reaches the bar (at first this can be difficult to do);
   • slowly lower to the starting position.

Wednesday's activities include:

1. Squat "Plie" with dumbbells (repeat twenty times in two sets). It is ideal for buttocks. It is performed in the following sequence:
   • put your feet shoulder-width apart;
   • slightly turn the socks out;
   • Align your shoulders, tighten your abdominal muscles;
   • when lifting dumbbells, strain the muscles of the buttocks;
   • when squatting with dumbbells, keep balance;
   • ascend as slowly as descend.
2. The pull of the upper block (behind the head) is designed to strengthen the muscles of the arms and back. Also, it helps to lose weight in the area and arms. It should be repeated forty times in two sets. It is done in this way:
   • while inhaling, pull the block towards you;
   • while exhaling, straighten your arms;
   • use hands as cables, bring the shoulder blades together and make them work;
   • also work with shoulders and biceps;
   • do not bend your back and keep it straight;
   • enter a certain pace of the workout so that the whole body helps to pull the block.
3. The incline barbell press is designed to load the upper chest. You need to repeat the exercise twelve times. The execution technique is as follows:
   • lie on the simulator (the greater the slope of the bench, the greater the load on the body);
   • place your hands perpendicular to the floor;
   • grab the handles of the simulator with your hands and pull it towards you (while your hands should be at the top).

On Friday, you need to do the following exercises:

1. The pull of the lower block to the belt (sitting with a narrow grip) - do twelve times. This exercise is designed to strengthen the muscles of the body and arms. In addition, it is very effective for weight loss, as it makes the muscles work actively and ignite fat mass and calories. Technique:
   • sit on the simulator;
   • grab with both hands the handles of the simulator coming from the tension cable;
   • rest your feet on the lower bar of the simulator;
   • pull the cable by the handles, straining the muscles of the arms, hips and abs.
2. Squats on one leg (scissors) with a barbell - performed ten times with each leg. Promotes the work of the muscles of the thighs, arms and buttocks. Technique:
   • pick up the barbell;
   • while inhaling, lunge with one foot forward and bend the knee so that the lower leg is perpendicular to the floor, and the thigh is parallel to it;
   • the back leg should be bent at the knee and not touch the floor;
   • after that, put both legs straight, without changing the position of the feet;
   • repeat the same exercise with the other leg.

Avoiding Mistakes

The most typical mistakes of losing weight girls in the gym are:

1. Conducting daily activities. You need to know that the muscles need rest, so if you strain them every day, it can only damage them. It is best to practice three times a week for one to two hours.
2. Performing the same exercises threatens to get used to the muscles to them which can significantly slow down the weight loss process. Every time you need to try to change the load.
3. Fear of exercising with dumbbells. Many women think that strength training can build up their body, which will become more like a man, because it will acquire muscle relief. In fact, this is not true at all. Thanks to dumbbells and other strength training equipment, you can quickly get rid of excess weight, but in order to build muscle, you should also eat, which, of course, are completely unnecessary in this case.
4. Refusal to take water. This is a very big mistake that women make, because during training the body loses a large amount of fluid, which needs to be replenished all the time. In addition, for rapid weight loss, the body must have a normal water balance, so you need to drink water at least one liter a day!
5. Excessive.
6. Incorrect technique for performing vertical traction with a wide girth. If you are not confident in your technique for performing certain exercises, then it is better to ask the trainer for advice in order to avoid injury.
7. Refusal to eat and the actual will bring absolutely no benefit, because the body needs strength for effective training.
8. The desire to lose weight in the waist due to excessive stress on the abdominal muscles can lead to the fact that the waist will simply disappear, and athletic cubes will flaunt instead. To avoid this, you need to do moderate exercise.
9. Reluctance to sweat which leads to a poor study of the body, because a person tries to load himself less.
10. Many women use perfumes and cosmetics. This is very harmful to the entire training process, as these odors interfere with normal breathing. In addition, it can also be uncomfortable for other people in the gym. Therefore, you should be more respectful.

Important to remember

Contraindications to training in the gym are:

1. Diseases of the heart and kidneys.
2. Hypertension and frequent high blood pressure.
3. Infectious diseases.
4. Epilepsy.
5. Osteochondrosis.
6. Scoliosis and other spinal injuries.
7. Diseases of the thyroid gland.
8. Diseases of the female reproductive system.
9. Arrhythmia.
10. Asthma.
11. Periods after a heart attack and stroke.
12. Haemorrhoids.
13. Vascular diseases.
14. Pregnancy and the period after childbirth.
15. Diseases of the musculoskeletal system.

1. In case of poor eyesight, it is recommended to consult a doctor before starting training;
2. After the first classes, muscle pains are possible, but you should not stop training because of this, as they will pass;
3. The best time for training is the morning, when the body is full of strength and energy.