Fat loss workout plan at the gym

Burning fat and sporting a more toned and healthy figure is the goal of many people who exercise at the gym, but not just any physical activity works for that purpose. To start burning the fats that we have accumulated we must accelerate the metabolism in such a way that, instead of consuming only glucose that is what happens when we do activities at low intensity, it also begins to eliminate the lipids that are stored in the body.
In addition to eating a proper and healthy diet, a fundamental aspect when you want to reduce the fat percentage, doing the appropriate physical activity will be essential. Do you want to know where to start? In zcaiyl2.com we explain Fat loss workout plan at the gym and get the best benefits.

Cardio vs weight training for weight loss
There are so many factors that come into play when burning fat that the answer is not simple, but we can say that the right training is one that combines both practices and then we explain why.
Cardio
Cardiovascular exercises are considered by many to be the panacea for losing fat, but this is not an absolute truth. When starting to perform cardiovascular activities such as running, cycling, spinning, elliptical or swimming, you should take into account the duration of the activity, the pace, and intensity. Low-intensity cardiovascular activity will only help burn glucose and lose calories, but not burn fat.
To achieve this last purpose it is essential to implement a high-intensity interval cardiovascular a workout that lasts more than 10 minutes. The workouts in which we exercise for a few minutes at a moderate pace and then at an intense pace, alternating both, or those in which we maintain an intense rhythm for at least 20 minutes or half an hour, will favor the excess oxygen consumed post-exercise (COPD) ) once we finish training. Our muscles need oxygen to recover from physical activity, when the exercise has been intense, more oxygen will be consumed after finishing, which implies a greater intake of resting calories and these calories that the body will use come, mainly, from fat deposits of the organism.
Weights or resistance exercises
On the other hand, weights or resistance exercises do not generate a calorie consumption as high as cardiovascular exercise, however, they get an excess of post-exercise oxygen consumption (COPD) quite high, so they are considered essential in a routine of fat burning training.
Although when doing weights or resistance exercise we burn calories and consume mainly glucose, once we finish the physical activity the oxygen consumption is higher, thus burning more resting calories that come mostly from lipid deposits, so this activity is fundamental to achieve high and stable fat consumption over time. After this activity we can continue to burn calories for minutes and, depending on the intensity of the training and your physical form, for even hours.
To achieve all this it is important to perform the exercises with low weight and many repetitions.

Start training with resistance exercises
This fat-burning training is a good reference to start, however, it is important to keep in mind that you must be healthy to do it, working your physical resistance little by little and concentrating to reach your goals.
The keys to this resistance circuit are:

Perform a circuit consisting of 10 exercises carrying out 3 sets of 10 repetitions each, without resting, because the purpose is to maintain a rhythm of intensity.
  • Choose the weight properly, it is important that it costs you to carry out the exercise, that it is not a simple task, but that with the weight you choose you can execute the movement properly.
  • Combine the exercises to work for different muscle groups effectively, so you will not deplete any muscle too much.
  • Do this circuit 3 or 4 times a week always leaving a rest day in between.

  
The recommended resistance exercises are:
Squats
They tone the buttocks, thighs, hips and lower back, being one of the most complete exercises for the legs. Start by doing the squats with your own body weight, always taking care that when lowering the buttocks they are back and your knees do not exceed the tip of your foot. When you gain resistance you can add a bar of 10, 12 or 15 kilos to increase muscle work.
Griddle
With this complete exercise, we work the abdomen, the external oblique, the buttocks, the biceps femoris, and the rectus femoris, in addition to gaining resistance. To do this you must lie on your stomach on a mat, support the tip of your feet and forearms and lift the weight of your body. Hold on in this posture for 15 seconds, as you gain resistance, it increases until you reach the minute.
Dominated
The dominated ones are one of the most complete and used exercises when it comes to toning arms and back, with these the biceps, the greater round, the dorsals, the trapeze, and the rhomboids are worked. To carry it out you can use a bar or help yourself with the machine to do chin-ups that are in the gyms which allows you to elaborate the exercise with the help of weight in case you just can't.
Stride
Also called lunges or lunges help to work the gluteus and the quadriceps or muscle, favoring the toning of the legs. It is important that, like the squats, when lowering the knee never exceed the tip of the foot, in this way you avoid injuries. In this case, 30 repetitions per leg should be performed.
Bicycle abs
Lying on a mat on your back with your hands on the back of your neck and your legs on your chest, you should try to touch your knee with the opposite elbow. Perform 30 reps on each side.
Pushups
With the push-ups you work important muscles such as the pecs, deltoids and shoulders and the triceps, being a complete exercise. Taking care of the posture and performing the exercise properly is important, so if you are starting you can support your knees or use a fitball to support part of the weight. Once you gain resistance, perform the exercise supporting only the toes.
Hip lift
Continuing with the exercises to tone your buttocks, lie on a mat on your back and with your legs bent, support your arms and raise your hip and then lower yourself to the starting position. Repeat 30 times.
Full abs
Using a football , lying on a mat or using the machine to train this area, perform 30 repetitions of complete classic abs in order to strengthen this susceptible area. Do not forget that to get marked abs is not enough with exercise, the diet is also basic.
Lateral leg lift
To work the hip abductors and tone your legs lateral lifting is the best option. Lie on your side on a mat and open the leg that is not supported, then return to the starting position. Repeat 30 times on each leg.
Dumbbell press
With this exercise, we will work the deltoids, the pectoralis major, the triceps and the dorsal. Sitting or lying on a bench, take a couple of weights, flex your arms up to chest height and raise them above your head, returning to the starting position. Remember to choose a weight with which you have difficulty working, if it is very light, the goal of burning fat will not be met properly.

End the cardio training
  • Once you have completed your weight and resistance circuit, you should conclude your fat-burning training with cardiovascular exercise that will help you burn calories and fat during physical activity. But it is not enough to walk at a moderate pace, to get what you propose you must:
  • Choose 2 or 3 times a week for activities that allow you to maintain a constant intensity during exercise, such as elliptical or bicycle. Throughout the practice your cadence should be similar but always striving, you know that you are working at the right intensity when it is difficult for you to talk while you are doing the exercise. Spend 45 minutes on these cardio sessions.

  • Once or twice a week, perform a session of high-intensity intervals, it should last about 25 minutes and never more than 30. You can use the treadmill, the elliptical or the bike, the idea is to alternate the pace first at moderate intensity for 2 minutes, then you run or pedal at high speed for 30 seconds, return to the previous rhythm and so on until you complete the 25 minutes. In the case of the treadmill or treadmill, you can also play with the inclination to obtain a greater effort.
  • Always perform cardiovascular training after resistance, in this way you will be able to protect the muscle more, ensure adequate toning and promote greater fat burning.

  




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