Eva Moore Staff
Published: | Modified: October 15, 2019
Hi!
You are doing really good job trying to do your best and having started to do sport. Few years ago I also was a begginer and did not know how to organize my workout routine right to lose weight. Now I consider myself as an advanced person in such deal and am glad to share my knowledge with you.
I want to present you the training program for beginners that will help you to organize your workout routine right.
1 Stage – have a training 2-3 times a week for 4 weeks, rest between workouts for at least one day.
Breast:
Cheer on the simulator from the breast: 1 sampling approach with 15 repetitions; 3 work approaches for 12 repetitions
Shoulders
Jim on the simulator sitting: 1 sampling approach with 15 repetitions; 3 work approaches for 12 repetitions
Legs (quadriceps)
Extension of the legs on the simulator: 1 sampling approach with 15 repetitions; 3 work approaches for 12 repetitions
Legs (hip biceps)
Bending of the feet on the simulator: 1 sampling approach with 15 repetitions; 3 work approaches for 12 repetitions
Back
Traction on the block to the bottom with a wide grip: 1 sampling approach with 15 repetitions;3 work approaches for 12 repetitions
Hands (Biceps)
Hand bending on the simulator: 1 sampling approach with 15 repetitions; 3 work approaches for 12 repetitions
Hands (Triceps)
Come on the block to the bottom: 1 sampling approach with 15 repetitions; 3 work approaches for 12 repetitions
Press
twisting: 3 work approaches for 15 repetitions
2 Stage – have a training 2-3 times a week for 4 weeks, rest between workouts for at least one day.
Training A:
Breast
Lying bench presses: 1 sampling approach with 15 repetitions; 3 work approaches for 10 repetitions
Shoulders
Chest bars sitting on the seat: 1 sampling approach with 15 repetitions; 3 work approaches for 10 repetitions
Legs
squatting: 1 sampling approach with 15 repetitions; 3 work approaches for 10 repetitions
Back
Pulling the rod to the slope belt: 1 sampling approach with 15 repetitions; 3 work approaches for 10 repetitions
Hands (Biceps)
Hand bend with EZ bar – stamp: 1 sampling approach with 15 repetitions; 3 work approaches for 10 repetitions
Hands (Triceps)
Extension of arms from the head of dumbbells: 1 sampling approach with 15 repetitions; 3 work approaches for 10 repetitions
Press
twisting: 3 work approaches for 15 repetitions
Training B:
Breast
Slanting bench press: 1 sampling approach with 15 repetitions; 3 work approaches for 10 repetitions
Shoulders
Jim dumbbells up sitting up: 1 sampling approach with 15 repetitions; 3 work approaches for 10 repetitions
Legs
With my feet: 1 sampling approach with 15 repetitions; 3 work approaches for 10 repetitions
Back
Traction on the block to the bottom with a wide grip: 1 sampling approach with 15 repetitions; 3 work approaches for 10 repetitions
Hands (Biceps)
Interchangeable bending of hands with dumbbells sitting on a sloping bench: 1 sampling approach with 15 repetitions; 3 work approaches for 10 repetitions
Hands (Triceps)
Extensions in elbow back:1 sampling approach with 15 repetitions; 3 work approaches for 10 repetitions
Press
twisting: 3 work approaches for 15 repetitions
A lot of beginners do not suspect that muscles grow not during the training, but during the rest. Exercises only give an impetus to growth, and the rest depends on proper nutrition and a good rest. Remember, being in the gym for days has no point, you should train no more than three times a week and not less than two times a week. Between workouts you should have at least one day of rest. The duration of training should be no more than 1,5 hours. After classes, you should eat at least 5-6 times a day and sleep at least 7-9 hours.
But organizing your workout routine is the next after being motivated to do sports and lose weight. If you are lack of motivation, I recommend you to listen to some best motivational workout songs.
Stuart Barnett
Published: December 29, 2018 | Modified: October 15, 2019
Lose weight quickly in the gym is much easier than at home. Classes are held among like-minded people and under the supervision of an experienced instructor. It is possible, changing from one simulator to another, to change the nature of the load. This means that in all areas of the body the fat layer will be evenly destroyed.
You can get advice on proper nutrition. All slimming adhere to certain diets. Assessing the results, with “his” diet is easier to determine.
See also rowing machine results to compare with a treadmill. After that, it will be easier to choose an optimal variant for your fitness goals.
How to lose weight fast while exercising in the gym?
There is no special secret. You need to practice regularly and combine exercises that differ in their functionality: they increase flexibility; accelerate the metabolism. It also tighten the skin, removing excess folds after losing weight; build muscle mass. The result can be seen in a month after active workouts.
Anaerobic load.
The load, which is obtained by doing on cardiovascular equipment, is called anaerobic. Cardiovascular machines is used to simulate the natural movement of man. Types of load include: running; climbing stairs; imitation of swimming movements and rowing; imitation cycling. Exercises of this kind, while working out in the gym, require at least 30 minutes to complete.
Strength training
You need to warm up all the muscles and joints. Only then begin to load yourself with “iron”. The exercises of this type include “presses”” performed without sports equipment. There are press inflation, push-ups and pull-ups. It is impossible to solve the problem without these exercises, how to lose weight in the gym for a woman. The fatty layer must be replaced by muscle tissue.
Otherwise the skin will sag because of its loss. During strength training, metabolic processes are accelerated. Weight loss is accelerated. In addition, physical exertion of this type increases bone density. It is very important to reduce the risk of osteoporosis.
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