How to make your gym workout effective

How to make your gym workout effective

If you decide to work out in the gym, then coming there is already half the battle. The second half is a well-structured workout that will help work out all muscle groups. A trainer will tell you how to properly organize classes in the gym in the gym and perform exercises. He will also help you create an effective training program.

Principles of drawing up a workout for weight loss

Surely you have heard that training in the gym does not bring results. It's all the fault of the incorrectly drawn up training program. The fact is that many girls mistakenly believe that spending most of their workout on a treadmill burns more calories.

In fact, the body quickly becomes accustomed to low-intensity cardio loads (jogging, riding a stationary bike), as a result of which calories are burned exclusively during exercise. This is not the case with power loads. After them, the metabolism remains elevated for some time, and calories continue to go away faster even after the end of the workout.

But this does not mean that strength training should only be part of an effective training program. Effective workouts in the gym for weight loss in the gym are designed taking into account the following principles:

1.  The program should be designed for 2-3 workouts per week.

2.  Start your workout with a warm-up to warm up your muscles and work your joints.

3.  The workout should include both strength and cardio loads.

4.  Circuit training, supersets and trisets contribute to weight loss.

5.  The program should include exercises for all muscle groups with an emphasis on problem areas.

6.  The session should end with intense cardio (interval jogging or sprint) and stretching.

If you do not go to the gym and want to know how to properly work out at home, try to build your training with these principles in mind. For intense cardio workouts, jumping and jumping out of squats are good choices.

Ineffective gym exercises

Not all exercises that are performed in the gym are really beneficial. It is better to waste energy on really effective exercises than to waste the following:

-  squats on the Smith machine. Due to the fact that the bar moves along the same trajectory, the load on the leg muscles is significantly reduced. This exercise can be replaced by regular barbell squats with less weight;

-  abductor exercise. It doesn't actually help you shed fat on the inner thighs. Instead, the exercises are best done with or without barbell lunges;

-  straightening arms with a dumbbell along the body in an incline. A large weight of the projectile does not allow you to do many repetitions, and a small weight will not help build triceps. It is best to replace this exercise with push-ups on the uneven bars, which will help to work all the muscles of the upper body;

-  weighted shadow boxing. The use of a large weight increases the injury rate, and a small weight does not give the desired result. If you want to pump up your arms, do pull-ups better;

squats on the medicine ball. This version of this exercise only makes it traumatic. Better to replace it with regular floor squats with arms criss-cross over your shoulders.

If you are in doubt about how to properly train and perform an exercise, it is best to consult a trainer. Even if you did not pay for the instructor's services, there is always a coach on duty in the gym, whom you can turn to. Improper exercise can result in serious injury.

Approximate training program

An effective gym workout program looks like this:

Warm up - helps prevent injury. Lasts about 5-10 minutes.

Torso crunches - improves blood circulation and helps to work out the waist. During the workout, it is recommended to do 5-8 approaches with the maximum possible number of repetitions.

Barbell Squats - To work the muscles of the legs and buttocks.

Bench press from a prone position - works the triceps, deltoid and pectoral muscles.

Pulls up to the chin area - to work the shoulder girdle.

Rope Extension - Helps to tighten the skin on the arms and make the shoulders more prominent.

Raising the legs while hanging on the horizontal bar - load on the press and buttocks.

Lunges with dumbbells - work out the outer and inner thighs.

Squats with a dumbbell between the legs (legs wide apart) - for the buttocks.

Intense cardio workout. It can be interval running, sprint, acceleration running. Duration is about   15-20 minutes.

Stretching. You need to relax all the muscles that you worked out during your workout.

Gym workouts and meals

Regular workouts in the gym can help you strengthen your muscles anyway, but losing weight will be more effective when combined with a balanced diet.

This is not about diet - fasting is harmful, especially with high physical exertion. However, overeating should also be avoided. Here are some tips to follow in your diet:

-  do not skip breakfast, as it runs the intestines and energizes the whole day;

-  follow the 25-50-25 principle (25% of calories for breakfast and dinner, 50% for lunch);

-  protein meal 2-3 hours before training;

-  consume more vegetable fiber;

-  the body needs the right fats - Omega-3 and Omega-6, which can be obtained from fish;

-  a full meal 1-1.5 hours after training;

-  you need to drink more water. The daily allowance is 2-2.5 liters.

To keep your gym workouts effective, combine strength and cardio workouts, work on all muscle groups, and follow your exercise technique. Don't forget about a balanced diet to help improve your performance and get ready for the beach season faster.