Perfect Body For Summer: Short Strength Training For Weight Loss
The main advantage of short workouts is that you always have time for them. Allocating 15-20 minutes for active movement every day is easier for many than finding 2 hours to visit the gym 2 times a week. And because you do fitness more often, you can come to the result faster. Do you want to get ready for the beach season as soon as possible? Layout the mat, start the timer, and try our new strength workout.
Recall that the process of losing weight does not begin in the gym, but in the kitchen – to lose weight, it is important to create a calorie deficit (that is, spend more energy than you get from food). Training is just one element of this system. It is also important to maintain a balanced diet, drink regimen, and get enough sleep.
How To Lose Weight With Strength Training
The main effect of strength training is muscle strengthening. It also speeds up metabolism and helps in weight loss. It is believed that after strength training, you continue to burn a lot of calories, even if the workout is long over.
Why? In strength training, you build muscles that require energy to “serve” even at rest. For comparison: adipose tissue does not need energy for this. That is, by increasing muscle volume, you end up spending more calories in everyday life.
It should be understood that strength training is not only monotonous work with iron. You can also get a power load on the muscles in classes where the weight of your own body is used as weights. Yes, you may not be able to achieve impeccable relief with such training (muscle hypertrophy requires additional weights), but you can strengthen the core muscles and burn calories.
Want to speed up your weight loss process? Supplement basic strength exercises (squats, push-ups, deadlifts) with cardio exercises (for example, jumping movements). So your workout will become more energy-intensive.
“Such training will lead to increased energy consumption due to the alternation of cardio approaches and functional exercises with your body weight,” some experts recommend building such a workout on a mix of exercises that involve a large number of muscle groups, joints, it always spends a lot of energy. In this case, the impact on adipose tissue will be very intense, and the process of weight loss will happen faster.”
Therefore, if your goal is to lose weight quickly, you should choose not “pure” strength training, but more intense classes, where there is a mix of loads. And it is better if you conduct them in interval mode.
Short Strength Training For Weight Loss
It combines cardio and strength exercises. “There are no contraindications to training. There are wishes – to pay maximum attention to the execution technique. Since the motion vectors are not quite familiar and differ from the classic types of basic exercises. It is better to work in front of a mirror and control the parallelism of the main moving parts of the body.”
How to build an activity
- Start your workout with a little warm-up.
- Do the exercises in sequence. “You can build a workout on the principle of circular: do 30-40 seconds of each exercise, then move on to the next. Having done everything, rest for a minute and repeat another 2-3 circles, advises Ruslan Panov. – The second option is to perform exercises in 2-3 sets of 12-15 repetitions in each.
- End with stretching.
Perform the complex 4-5 times a week. “Daily classes according to this scheme are also acceptable,”
Squats
- Stand straight, feet shoulder-width apart. Lower your arms along the body, and stretch the top of your head up.
- Bending your knees and pushing your pelvis back, lower yourself into a squat. Do not increase the arch in the lower back.
- Straighten your knees, returning to a vertical position. Stretch your arms above your head. This is one repetition, complete the required number.
Running in place
- Stand straight, feet shoulder-width apart. Lower your arms along the body, and stretch the top of your head up.
- Alternately bending your knees and pulling them closer to your stomach, start “running” in place.
- Land on the entire surface of the foot, and keep your knees slightly bent. “Run” for 30-40 seconds. This is one approach, do 2-3 of these.
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