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Two weeks ago I started training in the gym. I want to lose about 20 kg and improve my condition. The problem is that there are no competent people at my gym and I have never received any answers to my questions. However, I will not change the gym, so I need a competent person's advice. If this is not a problem, I am asking for a training program to lose weight. I am the big pear type. So far I work on a treadmill, bike, stepper, skis, exercises for the chest and crunches on my own (I do not like abdominal devices). Should I keep a certain pace, number of repetitions, load and pulse?

An essential element for fat burning is moderate-intensity aerobic training performed 2-4 times a week for about 30-40 minutes. It can be training on the machines you mentioned, as long as you train at the optimal intensity for fat burning, i.e. within the heart rate range between 65 and 85%. maximum heart rate. The maximum heart rate is found using the formula 226 - age. You can include gym exercises with this workout focusing on your upper body. The body type known as the "pear" tends to accumulate fat on the hips, buttocks and thighs, while the upper body remains floppy. You owe your structure to genetics and that is why the losing weight "pear" becomes slimmer, but retains its former proportions - ie wider bottom than the top. Upper body strengthening exercises performed in the gym will improve muscle mass and help shape the right proportions for your build. Perform exercises for the chest, arms and shoulders, using an average load of about 15 repetitions, in 2-3 series for each muscle group. Proper nutrition is also no less important than training. In your diet, try to reduce the amount of carbohydrates in the form of sugar, sweets, wheat flour, white bread, pasta, fruit and fruit juices as well as fats. Try to eat foods that contain as much dietary fiber as possible, such as coarse-grain bread, groats, dark pasta, brown rice, oatmeal, raw vegetables. The source of protein should be mostly cooked or grilled lean meat or fish. Also, be sure to eat insmall amounts 4-5 times a day and drink 1.5-2.0 liters of still water.

Remember that our expert's answer is informative and will not replace a visit to the doctor.

Joanna Barcikowska

Graduate of the University of Physical Education in GdaƄsk, instructor of physical recreation, pilates and pilates reformer, trainer of the Warsaw Sports Academy and Thera-Band Academy, co-author of ReebokBalancePilates and Reebok Spine programs. Author of many articles on fitness, participant of television programs and promoter of pro-he alth forms of fitness.

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