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Women’s fitness: circuit training for quick weight loss
- The pros and cons of circuit training for weight loss
- An example of circuit training for weight loss at home
- Eating for weight loss
The problem of excess weight and cellulite worries many women and girls. But all sorts of special diets and drugs for weight loss often do not give any result. And if you manage to lose a few pounds for a short while. What should I do? As practice shows, the most reliable method of losing weight at home is a sport, i.e. training on a regular basis. However, the self-understanding of their types difficult. Therefore, we will give an overview of one of the most popular and effective method of fitness circuit training.
The pros and cons of circuit training for weight loss
Circuit training is a coherent set of exercises for different muscle groups, the implementation of which is arranged one behind the other, i.e. in a circle. For the beginner it can seem daunting. Therefore, it is recommended to dedicate at least 2-3 weeks to master the technique of exercise and the body’s adaptation to stress. And only after that go to circular exercises. But if you already have the necessary database, you can begin training on losing weight.
This method helps to burn excess fat without losing muscle mass. This is exactly what women want. They can use circuit training not only for correction of problem areas, but also to give the body a beautiful relief.
In this case, all exercises are one set will run without rest. For example, pump press, immediately getting to work on the biceps, then, without a pause, Crouch and so on. Such sets during one class need to do at least 3. And between them you can afford to relax, but no more than 3-5 minutes.
Slimming, organized in such a way, very effective. During the classes loaded all the muscles. The body is actively working, burning calories and expending reserves of lipids. However, it is necessary to pay special attention to problem areas. In women it is the thighs, buttocks and belly. A great advantage of resorting to circular training is the variety of exercises that can be used for training. Will not be bored. And if you deal with a partner, the time will fly by and the load will not seem too big.
Of course, in the gym, where a lot of sports equipment, to deal with will be comfortable. But it often happens that you turn to the exercise on a flat bench or you need to pump hands and the trainer is busy. In this case, the advantages of losing weight at home is obvious (of course, if there is at least a minimum set of sports equipment such as dumbbells, chest expander, jump rope, etc.).
As mentioned above, at the initial stage of training would be enough to do 3 sets of 10-15 repetitions of each item. But from lesson to lesson, need to increase the load. This can be done by performing additional terms or increasing the number of repetitions of individual exercises. Do it gradually, but feeling that doing a great job with the initial training plan. Proper nutrition for weight loss will surely help you adapt to stress and to achieve goals.
An example of circuit training for weight loss at home
If you have a comprehensive weight bench and pair of dumbbells, that is enough to deal with the modeling of his figures are almost on a professional level. In the basic complex of exercises for weight loss can include:
- squat using your own body weight.
This item will load the thighs and buttocks. After a few workouts so you get comfortable with the squat, that can complicate it, picking up the dumbbell;
- work at the press.
To develop it you can do crunches, lifting and lowering of the torso from a lying position, lifting and lowering of the legs from a prone position;
- work on the biceps and pectoral muscles.
In this case, you can choose the flexion/extension of hands with dumbbells, pushups or layout of dumbbells lying on the bench;
- work on triceps.
This group of muscles is worked out with different weights;
- thrust to the chest a variety of grip.
This exercise will allow you to pump the forearm, deltoid muscle, biceps and back;
- lunges with dumbbells.
In the course element will work the thighs and buttocks.
Doing weight-lifting exercises, it is very important to master the technique of their execution. This is best done under the supervision of an experienced athlete. If a partner choose to not be, read the tips the fitness instructors and view corresponding video.
If there is no home shells, in addition to the dumbbells, do not worry. There are a variety of exercises to be performed without additional equipment. Weight loss with their help, can turn into a fascinating process of working on your body.
So, you’re training with the workout, which include running in place, Mahi, stretching, bending, jumping rope. Do everything in a relaxed pace. Then go to the main complex:
- a deep squat. You can work with its own weight or weighting;
- attacks. The main weight must be on the front bent leg. The back leg is almost completely rectified. If you this exercise is easy, grab a dumbbell;
- pushups or bench. At the initial stage will be enough to do push-UPS with emphasis on the knees;
- the rise of the pelvis with fixation of the buttocks in the upper position for a few seconds;
- some burpees. This is one of the most effective and fun elements of fitness, which will help to work out all muscles.
All of the above exercises constitute one set. Recall to weight loss at home was faster, you need to do 3-4 more sets depending on your fitness.
Eating for weight loss
To the slimming process is not turned into a wrenching trial, you must complete the training stages of recovery and proper nutrition.
Eating for weight loss — it does not limit itself in the use of favorite products. Is the creation of a balance between produced and burned calories.
Nutrition for proper weight loss through circuit training:
- for Breakfast eat carbohydrate food. It is dried fruits, white bread, fruit juices, cereals, bananas;
- before exercise try to eat protein foods: cheese, eggs, poultry, seafood, cereals from legumes;
- before the lesson, you can drink protein-carbohydrate smoothie;
- after a workout, eat 30-60 minutes;
- try not to stay hungry during the day;
- eat natural fat burners fat: pineapples, citrus fruits;
- drink at least 3 liters of water per day;
- avoid fried and smoked products.
Thus, it is not necessary to starve, if you decide to adjust the figure. Losing weight at home can be quite enjoyable and interesting process. Actively involved in circuit training and diversify your menu with juices, fruits and vegetables.
Uses photographs Shutterstock