Does the gym help you lose weight? Effective weight loss methods in the gym - expert advice

Many are interested in the question of whether it is possible to lose weight in the gym. Experienced trainers answer that this method of losing weight is quite possible, but for this you need to know and follow some rules. It is about them that we will talk in this article.

Often the goal of going to the gym is to lose weight. At the same time, there is a desire not only to lose weight and be skinny, but to increase beautiful muscles and make the body attractive.

Exercise should be more than just strength

It's no secret that strength training is aimed at increasing muscle mass and increasing body weight in general. While aerobic training (cardio) is aimed at burning fat and reducing overall body weight. It turns out that these are trainings that are aimed at two directly opposite processes.

Power aerobics- is a variety physical activity(training) when performed strength exercises with weights, but in a fairly intense (aerobic) rhythm.

Only strength training will not give the desired effect. Therefore, for weight loss, you should combine strength exercises with aerobic exercise.

In the process of strength training, muscle and fat growth is accelerated, which contributes to mass gain. But if you do rhythmic exercises at the same time (for example, a treadmill), fat deposits will be burned, giving way to muscles. Thus, only with power loads there will be both muscles and fat, but only with rhythmic loads - neither one nor the other. That is why it is important to combine the two types of exercises. Then you can both lose weight and build muscle.

We offer two options for combining power and rhythmic loads.

Option 1. You devote two days to strength training, and two days to rhythmic training. Of course, such a training schedule will require a lot of free time, but believe me, the result is worth it. First you pump muscles, and then get rid of excess mass. You can also burn fat in the gym using barbells and dumbbells.

Option 2. All workouts take place in the gym. However, when performing them, you should do multiple approaches with medium or low weight. The rest interval between sets is minimal. These methods include two formats of classes:

Superset. This method consists in performing at least two approaches, which consist of different exercises. The trick is that all approaches are done without interruptions.

You can also combine strength training and cardio in one workout.

For those who have started visiting gym recently with the goal of losing weight, a superset is best. The effect of it will not be fast, as the exercises are not intense enough. However, this is a good start.

What happens to the body in the second version of training? The advantage is obtained in favor of rhythmic exercises. Muscles swing, but since it is done in the manner of gymnastics, fat is burned.

An important advantage of combining rhythmic and strength training is that you can adjust the process in the desired direction. I want to lose more weight - once a week a gym and three times aerobic exercise. If the goal is to build muscle, the opposite is true.

In this ability to find balance, lies the secret of the formation of a beautiful sports figure.

Body resources during training

Fats. There are two types: internal (cover internal organs) and subcutaneous. The latter are removed through training, but you can get rid of internal fats if the diet is balanced.

Carbohydrates. Found in muscles and liver. Under load, they are burned first and only then fats.

In addition, we must remember that even in a passive state, the muscles encourage the body to waste energy. This means that during their work, energy is spent with a vengeance. At the same time, as mentioned above, muscles are formed only from power loads, but fat does not go anywhere. That is why it is important and advisable to combine strength and rhythmic exercises.

The gym for many remains a special place where you can form beautiful muscles and significantly reduce weight. Currently, various diets are widespread among women. Some of them are sparing, allowing you to indulge in your favorite eating habits briskly. Others are very strict, reducing not only weight, but also mood. But, none of them will provide the desired balance of muscle and adipose tissue in the body, while harming the digestive system. How to lose weight in the gym and achieve the desired result without pumping up at the same time masculine biceps? Naturally, subject to the rules of nutrition and the correct exercise, weight loss for women turns from a dream into reality.

Individual training program

Many women who cross the threshold of the gym are imbued with the idea that they do not need a coach at all. They themselves know how to lose weight with the help of a variety of devices: a treadmill, leg and waist trainers, a bench and a wall bars, guarding female beauty. This is the first, most important mistake. Each set of exercises initial stage must be carried out under the strict supervision of a qualified person. Individual approach and understanding what exactly is needed for the formation of an attractive figure for a particular woman is the key to positive dynamics. Alternatively, you can use an instructional video with an explanation of the exercises.

You should not be afraid to "pump over"! To do this, a girl needs to literally not get out of the gym and do about 40% more than a man.

Meal plan during class

Being engaged in the gym, you need to consider not only the set of allowed products. It is important to listen to the opinions of experts who offer a diet plan that will significantly improve the process of weight loss more effectively.

Meals are taken 1.5 hours before class. After training, it is necessary to close the protein-carbohydrate window, and it will be possible to fully eat in 1-1.5. In weight loss mode, it is recommended to do cardio training in the morning on an empty stomach or after eating one egg. This is explained very simply. All body fat is a kind of reserve that begins to be spent little by little only when there is nowhere to take energy from. If you have a large snack before training, the glucose obtained from food will be broken down first. This is the basis, without which a girl will not be able to train correctly.

The result will be disappointing - the muscles will begin to swing, acquire completely different forms that are expected. Fat reserves will remain in their place. A training program without observing the rules of nutrition is ineffective.

How to lose weight in the gym for a girl, devoting only an hour and a half a day? First of all, you need to evenly distribute the load. The first thirty minutes help to break down the food eaten during the day, the rest of the time will go to burning body fat, strengthening muscles.

Reasonable approach is the basis of training

Many women say: “I don’t want to swing, it will negatively affect my figure.” The thing is that losing weight for women does not mean lifting the barbell and many approaches to pumping muscles. But giving preference to small dumbbells when performing each type of exercise is worth it.

No coach will offer this to his ward, he must eliminate all possible risks and guarantee high performance. If he is approached with the question: “Does the gym help to lose weight?”, Then they receive an affirmative positive answer. But the specialist draws attention to a number of nuances ignored by a woman that will lead to disappointment.

How many times to visit the gym

You can lose weight with the help of the gym, subject to a certain training scheme. You can’t exhaust yourself to physical exhaustion for a week in a row, and then take a break for two months. Reviews of "experienced" about how to quickly lose weight indicate a systematic approach to correcting your figure.

The first month you need to visit the gym only twice a week, it does not matter the time of day (classes can be held in the morning or in the evening, when convenient). Starting from the second week, the number of workouts increases up to three times. The first results will become noticeable after a month of intensive training: the amount of fat deposits in the legs and hips will decrease, the waist will acquire pleasant curves.

We follow the breath

For girls, it is a priority to have a blooming look, and not suffer from a lack of oxygen, struggling to complete the next set. To get the most out of your workouts, it's important to monitor your breathing and well-being while exercising. Some novice athletes forget to breathe measuredly. If breathing is held, it is necessary to reduce the intensity of the exercise.

For body shaping, many of us think about going to a fitness center or a specialized gym. However, 90% (or maybe more) of people throw this idea away, finding a lot of "excuses": someone thinks that in the gym you can only get pumped up, others do not believe in their abilities and believe that the halls are created only for superhumans ... Therefore Today I decided to write an article on how to work out in the gym and lose weight.

If you are already exercising and know effective methods of dealing with excess weight (not described below), do not agree with anything, or, on the contrary, are convinced of the effectiveness of training, please unsubscribe to (leave feedback). Perhaps it is your experience and your story that will help readers. So let's get started!

Is it possible to lose weight in the gym and why?

To begin with, let's figure out: is it really possible to lose extra pounds and due to what this happens. As you know, fat is deposited in the body only under the condition of an overabundance of food intake. Each organism is individual and requires a certain number of calories per day. When consumed more food, the body stores energy in reserve in the form of a fatty membrane. Therefore, before you start (lose weight) in the gym, you need to carefully study how much food you consume and whether you spend it to the maximum. To do this, do the following:

1. Measure your dimensions and write it down on a piece of paper (do not forget to measure the weight);
2. Lead your usual lifestyle for exactly a week;
3. On the same day and at the same time when the first measurements were taken, measure yourself again and write it down on the same sheet.

Now compare the data:

1. Stayed in place? You consume just enough to keep yourself in this shape.
2. Are you gaining weight? It's time to think about the amount of food, and not about how to train in the gym to lose weight.
3. Have you started downsizing? Congratulations - you are already on the right track! :)

Fat burning is provided by the expenditure of energy in excess of the amount consumed. Once you enter into everyday life Going to the gym, you will start to waste more calories.

It is extremely important to fulfill a number of conditions:

• Your nutrition will remain the same. Training will exhaust the body a little, forcing it to drown the fat layer. To keep the body in its usual form, the body will require more food. If you fulfill this requirement, then your subcutaneous fat will not go anywhere.
• One of the rules on how to lose weight in the gym is as follows: without quality sleep - performance is zero. Good vacation- pledge correct operation body and good fat melting. Do not think that you will lose weight while jogging or pumping the press ... In fact, you will decrease in volume while resting! Why? Everything is simple. During a workout, your body spends all the energy on the work of the muscles, while the necessary substances are taken from the muscle tissue. After exercise, the muscle frame relaxes and recovers. That's just at this time, fat is melted, it serves as an energy reserve (reserve) from which the energy required for recovery processes is drawn. Conclusion: you will not sleep well and rest insufficiently - exhaust yourself and at the same time remain in place. Weakness and brittleness in the body, coupled with wild fatigue, will lead to a decrease in the immune system, headaches, constant fatigue, absent-mindedness and work failure nervous system. All this is fraught with development into various diseases, drowsiness and depressive disorders.
• If you are thinking about how to lose weight in the gym without a trainer, be sure to consult a doctor. It is necessary to designate in advance for yourself a number of exercises that are not allowed to you. Fat people are rarely in good health: some suffer from the spine, others from the joints, and others are prohibited from exercising too actively due to poor heart function.

These are just the basic conditions. We will talk further about how to burn fat and at the same time improve your health, achieve excellent results as quickly as possible and improve the functioning of all systems of our body.

Common Beginner Mistakes

By personal experience communication with fat people I'll tell you a fact I noticed. Most of my friends, having decided to work out in a specialized gym, are primarily tormented by one question: how to lose weight in the gym in a week, or even less. Almost no one thinks about changing the diet, nutrition rules, the number of workouts and their duration, and even more so, they don’t think about the characteristics of their body.

There is a whole a series of myths concerning weight loss in the gym. Let's analyze them:

• If you exercise on simulators, the weight will only increase and the body will become square. Rave! Physical exercise contributes to the burning of body fat (subject to a balanced diet). Few will be able to turn their body into a closet. To do this, you need to consume more food than you need (that is, the standard diet that is familiar to you + high-calorie food for muscle recovery). Among other things, muscles grow with high power loads. As a result, you will begin to pump muscles and save all the fat. If you set a small weight and actively work on the simulator, the fat will begin to melt.
• The more you practice, the more effective- this is a common misconception of women seeking to quickly get in shape. If you are thinking about how to lose weight in the gym for a girl and come to the conclusion that you need to go to the gym at least 7 times a week (or even more, for example, walk 2 times a day), I will disappoint you. Constant physical activity, which your body is not used to, will only cause stress. stressful situations lead to frequent snacking, "shattered nerves" and the accumulation of body fat. Roughly speaking, your body will begin to prepare for "hibernation" - a quality long rest. If you think you can resist the urge to fall long and often, then you are wrong. Sooner or later, your body will force you to rest - at home in bed or (God forbid) in a hospital bed.
• The main thing in classes is to spend more time on simulators. Again, this is not true, but this is exactly what people think who are concerned about the question of how to lose weight in the gym in a month, or even less. They just exhaust themselves on the simulators and at the same time lose very little, after which they simply throw the idea of ​​\u200b\u200bweight loss to hell. Simulators contribute to the development of a certain muscle group, but first of all they need to be warmed up, using the energy resource (glycogen) to the maximum. To do this, it is enough to jump for 10-15 minutes or run for 15-20 minutes and this can be done without special equipment.
• In order to burn more calories, you can not eat before classes. I generally think this is a very strange idea. Something, and the rise of gastric juice through the esophagus during exercise certainly does not contribute to anything good. Eat before workout need! The main thing is to follow the rule: eating before classes should take place at least 0.5 hours before the start of increased physical activity. It is advisable to eat something light and carbohydrate at the same time. Suitable porridge with vegetable salad or oatmeal cookies with kefir.

Psychological attitude or where to start

The time for how much you can lose weight in the gym depends on many factors: the number of extra pounds, the characteristics of the body, compliance with the rules of nutrition (read about them below) and, importantly, your own psychological mood.

Fat people rarely have good willpower, so they need encouragement and support. Where to look for them? I will offer several options:

• Buy yourself a thing that you have long dreamed of (preferably with clasps), but 1-2 sizes smaller. This is a great option for how to lose weight in the gym for girls (a quality boost in self-esteem). Once every 2 weeks, try on clothes for yourself, try to move around in it. Once you see the results, you just won't want to stop. At first, you won’t even be able to put on the purchased little thing, over time it will fasten on you, and later you will be able to move freely. It remains only to bring the body to the perfect fit of clothes (without folds and unnecessary tightness). Men can act in the same way, although they do not like “rags” as much as women, so it will be easier for them to purchase a belt with a spectacular buckle and enjoy its movement (when fastening once every couple of weeks).
• If you are a bachelor and are thinking about how to lose weight in the gym for a man, I recommend finding sympathy for yourself (if you don’t have a girlfriend). Ask her out on a date and play a joke on yourself in front of your chosen lady. This is where you need to pay attention to her reaction. An adequate woman (forgive me for being so direct) will either show her concern, or somehow translate the topic, smiling, but she definitely won’t laugh in your face and lecture. Most likely, she will even try to support you. And now attention! If you have met a really worthy woman, periodically invite her for coffee (at least once a week) and enjoy compliments in your direction ... Someone who, but she will not be able to remain silent about your achievements. If your choice fell on a not-so-nice female, ask her out on a date once a month and watch how she gradually begins to bite her lips from the fact that she lost you. ;)
• Another way to lose weight quickly in the gym by setting yourself up correctly is take a good look at your friends. As soon as your body starts to change, the attitude towards you will change. Some of your friends will start to admire you, and the other half, on the contrary, will spread rot. This is how people are arranged ... We do not want to get used to something new and often envy everyone who achieves their goal. So, the negative reaction of others will not keep you waiting. What to do in this situation? Rejoice! Listen only to your body, close relatives and doctors (a visit to the doctor is a must if you feel unwell).

By the way, about doctors. If your loved ones think that your body is normal, see a doctor. I am not kidding. Perhaps your problems are not with weight, but with self-esteem and going to the gym will not solve this problem.

Choosing a gym

One of important points to start is the choice of a gym. At one time, I chose a place for classes for a long time and came to certain conclusions that became my criteria. So here are my recommendations for selection:

• Please note that what kind of people visit the hall, to which you came. If you are surrounded only by fit individuals who know what to do to lose weight in the gym, you are not sure that you will be comfortable. Excessive negative looks and ridicule can kill the desire to visit the sports complex. On the other hand, such an environment can contribute to the emergence of a crazy desire to work on oneself (so as not to look stupid in one's own eyes).
• Chat with coaches and administrators. Find out the rules of visiting - when you can practice and how this affects the cost of the subscription; whether you are supposed to communicate with a trainer (whether someone will be watching you), whether a doctor works in the gym and what will happen if you get injured. For the first time I went to a fitness club, where they know exactly how to lose weight in the gym: a set of exercises has already been worked out, advice is given ... And yet I came to the conclusion that I made a not very high-quality choice. In an effort to earn more with low capital investment, the gym refused the services of a doctor. Now they take a receipt that you yourself are responsible for your actions and at the same time undertake to follow the recommendations of the coaches. But the “specialists” are trained in skills right in the gym from the moment they are hired ... It’s not worth saying further :(
• Carefully study the situation and inspect the simulators: sports equipment should include various equipment to work out all muscle groups.

I also recommend paying attention to questions asked to you personally. Professionals are always interested in nutrition, lifestyle, health problems. Only based on an accurate study of your problems, the trainer can tell you how to lose weight in the gym (the program is compiled individually, taking into account the data received from you).

See what measurements will be taken (if at all it is fixed). In addition to weighing, your volumes are necessarily measured, the size of the bone is pretended (to indicate body type), and age is recorded. Often, with the help of special equipment (often specialized scales with metal plates), the amount of internal fat is calculated. The degree of load depends on how much your organs are braided with a fatty network.

Important: Before you go to the gym or fitness center, be sure to consult a doctor!

How to exercise in the gym

Is it possible to reduce weight using exercise equipment, we figured it out. Now let's talk about how to lose "excess weight" by attending classes in the gym. So, the topic of this subsection: how to start (lose weight) in the gym to melt the fat layer.

First, a few words about clothes. For training, you absolutely need:

• Slim fit sweatpants . I understand that I don’t really want to “shine” my fat, but for the sake of convenience and safety, I will have to choose tight-fitting trousers or shorts. From personal experience, I can say that wide trousers now and again cling to metal equipment, which leads to loss of balance and, as a result, to injury.
• T-shirt in your size . Again, you should not choose parachutes, they are traumatic.
• Sneakers. Here at this point I will dwell in more detail. Shoes should sit exactly on your foot and at the same time not compress the foot anywhere. It is advisable to give preference to sneakers with orthopedic insoles made of breathable materials. You should not save on shoes - the blood supply to the legs depends on it, the quality of smoothing shocks when walking and running (reducing the load on the knee and ankle joints).

In order to use up glycogen, you need to go one of three ways:

1. Jump rope for about 15 minutes;
2. Work out on an ellipsoid (one of the best cardio machines). It is enough to actively “walk” for about 20 minutes;
3. Take up running on a treadmill. The amount of time spent on cardio is directly related to the degree of load (again, I recommend checking out the above running article).

Once you get through the warm-up, you will obviously be interested in the question: what exercises to do to lose weight in the gym? The answer to it is quite simple - almost any, if only the load was on the muscles and it was distributed correctly. There must be posters in the halls on how to use this or that simulator.

Keep an eye on your back while exercising. It is quite easy to injure the spine under heavy loads, so for starters, “take it” light weight, or even try to work out on special equipment without installing weights / plates / pancakes. It may seem to you that such “fitness” is not effective, but this opinion is erroneous.

Heavy weight often leads to diseases of the spine. Therefore, be sure to consult a doctor before signing up for a gym. Don't be fooled by this recommendation. I also thought that I could do everything until I fell ill. :(As a result of the examinations, it turned out that I have protrusion of the intervertebral discs (moreover, one of the discs is so deformed that the next “stage” under heavy loads may be a hernia). I have already been on the operating table in this life (though for a different reason) and I definitely have no desire to go back to the hospital, so I had to give up all exercises that involve the lumbar spine, including squats with weights and regular ab pumping (lying on my back).

Attention! Advice for those who are interested how to lose weight at the gym. I recommend to alternate exercises or simulators. What I mean by alternation - change the load (on different parts of the body). For example, first take care of your feet on one of the units presented to you. Then go to the simulator, where the hands are most involved. Then go back to leg machines, etc. Do the press at the very end, when your body is warmed up to the maximum. Moreover, the abdominal muscles are often involved when doing exercises on the arms or legs (you almost always “push”, straining your stomach).

If information about the simulators is written down and told to you (they are obliged to tell) in the gym, then the trainer will provide information about exercises with “iron” in the form of weights and barbells only on the condition that you hire him as a personal assistant. Therefore, for "independent" athletes, I will give several effective exercises for the most problematic areas in video files(at the bottom of the article).

Increasing efficiency: the best way to lose weight in the gym

You can lose weight by working out in the gym! This is an indisputable fact. However, most of those who are losing weight are clearly wondering how to effectively lose weight in the gym. We will take up this topic in this section.

Weight loss requires a special approach not only to classes, but also to lifestyle. To burn excess fat as quickly as possible I recommend following a few rules:

• Turn on your body in the morning! You need to make all organs and systems work after waking up. To do this, just drink a glass of cool water on an empty stomach. Easy rule, right?
• Eat right! It is necessary to limit sweet, starchy, starchy foods. How to eat to lose weight in the gym: eat at least 5 times a day (regardless of the time of the workout, while you need to follow a certain diet. These are: a full carbohydrate breakfast - cereals in the morning will become your friend; protein-carbohydrate hearty lunch (soups, meat or fish with a side dish); dinner - only protein food; 1 snack consists of fruits; 2nd only vegetables! Half an hour 30-40 minutes before class, it is advisable to have a snack with something carbohydrate, and after (after 40-45 minutes) - I note that together with protein it is necessary to consume fiber (vegetables), while the amount of fiber should exceed the amount of protein at least 2 times, otherwise you will “kill” the digestive tract.
• Drink more water! This is one of main rules how to lose weight while exercising in the gym and at the same time not harm yourself. As soon as you feel thirsty, be sure to take a couple of sips of non-carbonated pure water. Drink in small sips, little by little. Water should not be cold, give preference to drinking room temperature. I know many girls who once wondered how to lose weight in the gym for a woman and ended up refusing to drink water during a workout. In their opinion, during exercise, more fat came out through the sweat glands (if you do not drink). I didn’t hear more nonsense, but I couldn’t prove the opposite. Outcome? Dehydration, weakness, frequent fainting... well, of course, going to the doctor...
• Walk on fresh air! Want to burn as many calories as possible? Walk to the gym and back! Forget transport! Walking will be an additional "fat-burning workout." In addition, you will saturate the body with oxygen, which will positively affect the recovery processes in muscle tissue and the functioning of internal organs.

And the last tip - how to lose weight in the gym, not pump upI . Do not “take” a lot of weight right away. It is better to “wear down” yourself with a small load than to pump muscle mass, pulling large weights and setting the weight on the machine to the maximum (that you can lift). Remember - the more you sweat, the better you burn body fat.

I will bring example of how to define "normal". Suppose you are interested in the question of how to lose weight in the hips in the gym, and you decide to start with the leg press while lying on your back (there is special equipment for this). You set the weight and started. Now pay attention to the reaction of your body. Pushing while exercising on certain equipment after the 10th time of the exercise? So the weight is too big! Reduce it by at least a third.

Don't forget to stretch after your workout! Otherwise, in the morning you simply will not get out of bed from the wild pain caused by krepatura. Also, don't overdo it the first time. It is enough to warm up on a treadmill or elliptical and work out on other types of sports equipment for 15 minutes (in total). Add another 5 minutes each week. About effective exercises for a specific body part, I will not say much, but rather show in the section with video files (below).

Uninformed people often cannot achieve an effective result in because they do not distinguish between exercises to increase muscle mass and fat-burning workouts. They pounce on weight machines to lose weight, but they seek to increase muscle mass under a layer of fat.

It is necessary to dispel the strange belief of some people that it is possible to lose weight in a certain part of the body. As well as an illiterate belief that adipose tissue can be converted into muscle. This is by no means impossible, fat and muscle cannot be linked in this way.

If you begin to pump the press, your muscles will tone up and look better. But the fat layer from this will not evaporate anywhere. Therefore, it is necessary to correctly build your workout, if the goal is to lose weight.

In the gym, machines that work at the expense of your strength are not suitable for you. These are all simulators for individual muscle groups: arms, shoulders, back, abdominals, lower legs, thighs and buttocks. You didn’t come here to work to increase muscle mass, so save the frantic repetitions for later.

What exercise equipment helps you lose weight

Pay attention to cardio machines, which primarily load the heart. This includes a treadmill, bike, elliptical trainer. They imply the monotonous performance of certain movements for a long time.

Classes on cardio equipment contribute to the active burning of fat and tone all the muscles. However, they are unable to provoke a significant muscle gain. So you can buy slim figure, and not hypertrophied abdominal or leg muscles.

Cardio machines start the fat burning mechanism about 20 minutes after the start of the session. And this is provided that you did not eat a couple of hours before training. Otherwise, the body will use energy from food and never get to fat reserves.

Therefore, it is necessary to establish a diet, combining it with training. Otherwise, the desired effect will not be achieved. Also, during a workout on a cardio machine, it is imperative to replenish the amount of fluid in the body due to clean drinking water. Lack of water in the body leads to its overheating and fatigue.

After getting rid of excess weight you can switch to muscle relief. A small regular load on the muscles will be enough to keep them in good shape. The absence of a thick fatty layer will demonstrate your achievements in all its glory.

Master of all site and fitness trainer | more >>

Genus. 1984 Trained since 1999. Trained since 2007. CCM in powerlifting. Champion of Russia and the South of Russia according to AWPC. Champion of the Krasnodar Territory according to IPF. 1st category in weightlifting. 2-time winner of the championship of the Krasnodar Territory in t / a. Author of over 700 articles on fitness and amateur athleticism. Author and co-author of 5 books.

For what articles are given medals:

To lose weight in the gym, you just need to combine strength training with aerobic exercise!

Strength training will help you gain weight, while aerobic training will help you lose it. As a result, you can make sure that your body weight does not change noticeably. But the quality will change! Or you can make it so that you lose weight, but at the same time retain your muscles. In the end, this is not only a matter of training, but also diet (and). Now, I hope you understand the basic principle of combining strength and aerobic training. It remains to consider the final question: how to combine them correctly? And there are two options here. Option one. . That is, let's say, twice a week you swing and twice a week - any aerobic exercise (not necessarily running). This approach will require you to spend a lot of time and effort (do not flatter yourself, the second approach too). It turns out that you come to the gym and pump your muscles, then do aerobics and thereby force the body to get rid of excess weight. Second option. You only work out in the gym. But you train in such a way that you do a lot of sets with light to medium weights and short rest between sets. This manner includes two methods of performing training: and. In addition, in one training session, you can combine strength exercises and cardio equipment (cardio load). This method is called. It is worth noting that supersets are less effective for burning fat than the other two options, due to their lower intensity. But this method is more simple. So what happens with the second option? Your power training shifted towards aerobic. In other words, it turns out -