Workout routine for weight loss

Author: Timko Ilya - master of the whole project and fitness trainer.
2011-06-13

Target of the workouts: weight loss

Objectives of the workouts:

1. Reduction of body weight through fat loss.
2. Development of endurance.
3. Strengthening of the cardiovascular system.

Methods of execution: supersets

Duration: approximately 2 months.

Difficulty: (average)

Hello ladies. We will be losing weight in the gym. Any specialist will tell you that it is impossible to lose weight through strength training alone, and they are right. But who said that you can only perform strength training in the gym? By using the same exercises, you can turn a strength workout into pure aerobics. This results in something like strength aerobics.

The complex of exercises presented below is based on the use of supersets (two exercises counted as one set). For example, you perform 1 set of hyperextensions with 12-15 repetitions, then immediately without rest, you perform 1 set of leg raises on an incline bench with 12-15 repetitions. After that, you rest for approximately 2 minutes. Then, you repeat the whole process again until you complete 3 sets. Afterward, you move on to the next pair of exercises. By combining two or more exercises into one set, you can achieve a high intensity in your workout and, as a result, a good fat-burning effect. In other words, your one set consists of 2 sets of exercises counted as one.

The essence is not which muscles you train or do not train, but what your average heart rate is throughout the workout. The higher it is, the more aerobic your load becomes, and thus it is more focused on weight loss. It doesn’t matter whether you run, jump rope, step on a step platform, or work on machines.

The conclusion is that you can lose weight in the gym just as effectively as in aerobics classes. But you will need to work even harder since you'll be dealing with weights.

I would also like to mention that this complex of exercises is quite tough and not suitable for beginners. You need to have at least a couple of months of experience in aerobic classes or in the gym. Otherwise, your body will not withstand such intensity.

As you can see, you will have a total of 20 exercises at your disposal—10 exercises per workout. You should train at least 2 times a week using this scheme. If you can do 3, that’s great! In that case, you can either alternate these 2 workouts (the more challenging option) or check out this simpler option.

To start, perform all exercises for 3 sets (including warm-up), with 12-15 repetitions. This gives you about 30 sets per workout. In the beginning, your workout might last about an hour and a half. That’s quite a bit. When you’re able to do it in 1 hour, then increase the repetitions to 18-20. After that, gradually add 1 more set for each exercise. When you can complete all exercises with 4 sets of 20 repetitions within 1.00-1.10 hours, you can confidently switch to another training plan, as the old one will no longer provide you with benefits.

Will you lose weight doing these exercises? Yes, you will, but under one condition: your diet. This is the foundation of any training program. In short, you should consume 10%-15% fewer calories than you burn each day (5 principles of nutrition for weight loss). This way, your body will be forced to shed excess weight to fuel the growing muscles.

Don’t try to lose weight too quickly; it can be dangerous. Losing 3-4 kg per month is an excellent result, especially since your muscles will be growing. Muscle tissue is denser than fat.

And lastly, I’ll reiterate: this training complex is not for beginners. If you have not trained anywhere before but want to follow this program, start with performing each exercise individually, gradually pairing them. And remember, to lose weight, just workouts are not enough. Proper nutrition is also extremely important, and then the figure of your dreams will not keep you waiting!

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