Training program for girls in the gym. Gym workout plan for girls and men for weight loss

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Slimming program in gym for girls

Even daily physical activity in the gym will be ineffective for weight loss if not accompanied by well-chosen nutrition. This is a separate topic, it is extensive and complex, in this article we will touch on it in an overview. We will discuss in detail how a program for women aimed at burning fat should look like.

Nutrition principles

For a woman, physical fitness is much more important than for men. Girls work hard in the gym, can go on diets for months, torture themselves in all known and unknown ways. And all this for the sake of harmony and smartness.

However, if you approach the process of losing weight deliberately, it will no longer be a torment and will not create unnecessary stress. This is especially important for girls because most of disruptions occur just due to severe restrictions.

The key principles of nutrition for weight loss are as follows:

• Reduced calorie intake. It is considered safe to reduce the number of calories by 20% of the usual norm.
• Reduce the amount of fast carbohydrates and saturated fats, increase the amount of protein in the diet.
• Replacing harmful refined products with healthy natural ones.

In general, a healthy diet does not tolerate extremes. You can’t, for example, completely exclude carbohydrates and switch to one protein products. Or stop eating fatty foods. Fat is also essential for the body. Nutrition should be varied, moderate and balanced. Then overweight will start to go away naturally.

When in the process of losing weight will start to leave body fat muscles will become visible. If they are dystrophic and flabby, the figure will not look the best. To preserve muscles, physical training in the gym and protein nutrition are important. Of course, when you lose weight, some of the muscles will still go away (it is impossible to force the body to spend 100% only fat). However, proper weight loss aims to preserve the muscle reserve that you have as much as possible.

Also, in getting rid of excess fat, it is important not to overdo it. After all, our internal organs surrounds the fatty capsule, which they need for normal functioning. In addition, for girls, the presence of a certain amount of fat (about 13%) is important for the normal functioning of the reproductive system.

Thus, the simplified diet can be represented as follows: a small calorie deficit, more protein, less carbohydrates. Fats - in moderation so that unsaturated fats enter the body fatty acid and substances necessary for ligaments and joints.

What workouts are best?

Any workout in the gym, whether it be strength or general strengthening, leads to calorie consumption. Therefore, all this will be training for weight loss. Due to it, you can burn a certain amount subcutaneous fat.

What load is better for girls? Complex basic exercises, or something else?

It is known that strength exercises with weights (namely the base) consume a lot of calories. Indeed, heavy exercises require huge energy costs. Only often it will not work to make a base, since the power limits of the body are very limited. Such training is important. But if your goal is to lose weight, and therefore there is a calorie deficit in the diet, they will exhaust you very quickly. That is, strength exercises during weight loss are dosed.

But long-term loads at an average pace (running, aerobics, work with light weights in in large numbers repetitions) - do not exhaust the body as much as strength ones, therefore, giving them priority, you can more effectively lose weight.

So you can do it more often and for longer, as a result of which the final fat-burning effect will be stronger than when using the base and other heavy techniques.

There is such a thing as a fat-burning heart rate zone. This is 60-70% of your maximum heart rate. It can be calculated by subtracting your age from 220. Then calculating the percentages, on average you will get 120-130 beats per minute. It is believed that at this heart rate, the body takes the maximum amount of energy from fat.

Any physical activity for weight loss in the gym and outside it is useful and important, as they waste energy.

How to write a weight loss program

The principles that should be followed when creating a fat burning complex for women are somewhat different from those for men. They are slightly different, although they are based on the same physiological laws.

• The principle of "do no harm". Following it means wisely using a set of exercises and dietary restrictions to achieve the effect of burning fat. Training for weight loss should help achieve a harmonious figure, and not harm health.
• Targeted load on problem areas. For girls, this is the inner thigh, buttocks, stomach and sides, back of the arms. The program is built in such a way that the main emphasis of the load in the exercises is given precisely on these areas.
• Age features. You should not give girls aged 20 years the same physical activity for weight loss as for women 40 years old. This is at least inefficient. Each organism is individual, but still, the older a person is, the more carefully one should approach the stress on the heart and the articular-ligamentous apparatus. The set of exercises must be adapted to physiological features organism.
• Work with the bad habits. smoking or frequent use alcohol will negatively affect the process of losing weight and no set of exercises can compensate for the harmful effects.
• You also need to take into account the hormonal status, the absence or presence of abnormalities in the endocrine system and their severity. In such a situation, a preliminary consultation with a doctor is necessary.
• During pregnancy, a gentle load should be given so that weight loss training does not damage the fetus and does not provoke premature birth or miscarriage. At this time, it is better to completely abandon the hall and limit yourself to special gymnastics for pregnant women, aqua aerobics, yoga and pulmonary gymnastics.
• You also need to pay attention to the predisposition to fullness, or thinness. In every case natural exchange substances will be their own. The general standard diet and training program (complex) for burning fat may not be ideal for all types of metabolism.

Features of cardio for girls

Cardio in the gym is an important part of the weight loss workout for girls and women. Depending on age and individual characteristics, 20 minutes on an ellipsoid is enough for someone, and even 40 minutes will seem invisible to someone.

If you have any heart problems, circulatory system, you can standardize the load and do cardio before training for 30-40 minutes and after - 15-20 minutes.

If there are heart problems, the trainer should give you a test load in order to understand the capabilities of your body. After that, individually select the load necessary for burning body fat.

For example, start by walking on a treadmill. Walk for 5 minutes at an average pace. Increase the speed gradually until you feel a heaviness in your chest. There is no need to speed up the track anymore. This is the first limit. Gradually it will have to be overcome.

A set of exercises designed for weight loss must necessarily include cardio. The program should begin and end with a similar load.

Universal weight loss program

It is preferable to work out in the gym three times a week. For example, if the workouts for burning fat will take place on Monday, Wednesday and Friday.

This program is aimed at the formation and relief formation of the muscles of the whole body with an emphasis on problematic female areas.

Monday:

1. Cardio - 30-40 minutes.
2. Squat with a barbell - 3 to 15 (light weights).
3. Plie squats - 3 to 15.
4. Lunges with dumbbells - 3 to 20 on each leg.
5. Hyperextension - 2 to 20-30.
6. Bending arms with dumbbells or hammers - 3 to 20.
7. Press - 3 to 30. Lifting the torso on a Roman chair and lifting the legs while lying.
8. Cardio - 15 minutes.

1. Cardio - 30 minutes.
2. Hyperextension - 2 to 20.
3. Romanian deadlift or deadlift - 3 to 15.
4. - 2 to 20.
5. Dumbbell bench press - 2 to 20.
6. Breeding hands with dumbbells on a horizontal bench - 2 to 20.
7. Breeding hands with dumbbells on a bench at an angle of 30 degrees - 2 to 20.
8. Extension of the arms on the block - 3 to 20.
9. Oblique twists - 3 to 20 on each side.
10. Lifting the torso on the floor - 4 to 20.
11. Cardio - 10 minutes.

1. Cardio - 20 minutes.
2. Leg press (feet on top of the platform, wide apart) - 2 to 15.
3. Leg extension in the simulator - 2 to 20.

Carefully organize your sports corner so that no foreign objects interfere with you. For exercises performed on the floor, get a soft mat (not necessarily sports). Optional equipment you may not need it, but comfortable clothes and shoes are a must have. Yes, yes, even at home you need to wear sneakers to provide support for the foot and ankle. Do not forget about a sports top that securely fixes the chest.

Exercise at any convenient time - for weight loss it does not matter at all whether training will be carried out in the morning, afternoon or evening. Before the main set of exercises, be sure to perform light articular gymnastics. Stretch after your workout.

The intensity of the workout depends on your fitness level. Beginners should start with light loads and increase them slowly so that the body gradually gets used to the activity. Girls with overweight high-intensity exercise should be avoided, as well as jumping movements - they create an excessive load on the heart and joints.

Nutrition and women's home workouts for weight loss

To bring the body into the desired shape, you need not only exercises for weight loss, but also a well-constructed diet. First of all, calculate the daily caloric intake needed to lose weight. To do this, use a formula or calculator to calculate maintenance calories (taking into account training) and subtract 15% from it. The resulting number is your daily calorie intake.

In order not to experience hunger on a diet, limit the consumption of useless foods - fast food, sweets, convenience foods, sugary drinks. Give preference to healthy, natural food - cereals, vegetables, dairy products, fish, fruits and dried fruits.

Whatever time of day you do, try to eat no later than 1-1.5 hours before training - this way you will save yourself from nausea, heartburn, heaviness in the abdomen, pain in the side and other troubles. For your pre-workout meal, choose something that is fast-absorbing, non-spicy, non-acidic, and not too fatty. Porridge with water or milk, muesli with nuts, boiled or baked potatoes, sandwiches with vegetables or low-fat cheese are ideal.

You should not eat immediately after a workout, even if you are hungry - let your stomach “calm down” after intense body movements and wait at least 20-30 minutes. But you can and should drink water both after class and during it - physical activity removes fluid from the body, and its losses must be replenished.

Workout program for weight loss at home

A set of exercises for overweight girls and beginners

It is designed for 3 workouts per week and is focused, in addition to losing weight, to strengthening the muscle corset and ligamentous apparatus, improving coordination and posture. Exercises are performed in a circular mode, in total you need to do 4 circles. Rest between sets - 30-40 seconds, between circles - 1-3 minutes.

Day I

• Squats, 15-20 reps
• Knee push-ups, 10-15
• lying down, 15-25
• "Boat", 10-15
• Side leg raises, 15-20 (each leg)

Day II

• Lunges in place, 10-12 (each leg)
• Retracting the legs back, standing on all fours, 15-20 (for each leg)
• Leg forward swings, 20 (each leg)
• "Boat", 10-15
• Leg raise lying on the back, 12-20
• , 30-60 sec

Day III

• Wide stance squat, 15-20
• Glute bridge, 15-20
• Leg forward swings, 20 (each leg)
• Knee push-ups, 10-15
• "Boat", 10-15
• Plank, 30-60 sec

A set of exercises for women who want to reduce the percentage of subcutaneous fat, but do not have excess weight

Exercises develop endurance and agility, improve coordination; they are also performed in a circular mode - do 3-4 circles per workout. Rest between circles - 2-3 minutes, between sets - 0-30 seconds. For women who have problems with joints, pressure or heart function, this complex is not suitable.

Day I

• , 8-15 reps
• Lying crunches, 15-25
• Squats, 20-30
• Plank, 40-80 sec
• Swing legs forward, 30 (each leg)

Day II

• Jumping lunges, 10-12 (each leg)
• "Bicycle", 40-80 sec
• , 8-15
• Jump rope, 20-30 reps
• Plank, 40-80 sec

Day III

• Jump out of the squat, 10-15
• Lying leg raise, 15-20
• Run in place, 20-40 sec
• Static holding the body in position, 20-40 sec
• Plank jumps with alternating narrow and wide stances, 16-20 reps

A set of exercises for girls to burn fat, and create a beautiful relief

Exercises work out the muscles that form a sexy, proportional female figure - buttocks, hips, back, shoulders, arms. This complex is suitable for those who have a set of dumbbells or elastic bands for fitness in their arsenal. However, dumbbells can be successfully replaced with bottles of water or sand.

Day I

• Plie squats, 4x10-12
• Hyperextension, 4x12-15
• Dumbbell row to the belt, 4x10-12
• Mixing dumbbells lying down, 3x10-15
• Extension of arms from behind the head, 3x12-15
• Lying crunches, 4x15-20

Day II

• Romanian deadlift, 4x10-12
• Taking the legs back, standing on all fours, 4x12-15
• Dumbbell bench press, 4x10-12
• Bending arms with dumbbells standing, 3x12-15 (for each arm)
• Raising hands through the sides while standing, 3x12-15
• Plank, 40-80 sec, 3 sets

Day III

• "Walking" lunges, 4x10 (each leg)
• Glute bridge, 4x12-15
• Push-ups from the floor, 3x8-10
• Dumbbell row to the belt with one hand, 4x10-12 (each side)
• Seated dumbbell press, 3x12-15
• Lying leg raise, 4x10-20

Style Outcome

The most difficult aspect of home workouts for girls is discipline: either family members distract you from classes, or you yourself want to quit everything and lie on the couch with a pack of cookies. But if you manage to motivate yourself and make others respect your decision, everything else will seem easy, and training, even the most difficult, will begin to bring pleasure.

This weight loss program for women is designed for 10 weeks. We will burn fat, replacing it with beautiful and toned muscles. The methodology of the program is based on such principles as:

• Working on large muscle groups, which gives us the opportunity to burn fat simultaneously throughout the body and tone the muscles.
• Intense anaerobic exercise, which is aimed at the rapid burning of fat.

Workout

The basis of the weight loss program for women is a training split of 4 workouts, we train every other day. Sometimes you can add an extra day of rest between workouts if you feel like you haven't fully recovered.

Nutrition

It is advisable to drink immediately after training protein shake, to close the so-called window when proteins are absorbed as much as possible.
Meals throughout the day should be divided into 4-5 small meals, this will speed up your metabolism.
You need to drink 2 liters of ordinary water per day, it is very necessary for the recovery process.

The workouts given below must be performed strictly in order. In strength training, between sets, rest up to 90 seconds, after each such workout, we stretch those muscles with which we worked. Aerobic training should be completed at a reduced intensity.

Workout -1 (leg muscles)

1. We start with a warm-up.
   Walking on a treadmill 5 minutes. We start the first minute with a normal walk, then gradually increase the pace by 25%.
2. Squats.
   We will perform squats in a wide leg stance 3 sets of 12 times. Legs slightly wider than shoulders, we squat not very deep so that the hips become parallel to the floor, look in front of us and slightly up. The first approach is performed with an empty neck, the second warm-up with a weight of 70% of the worker. Next, we proceed to three full sets.
3. We unbend the legs in the simulator (sitting).
   We will do 3 sets of 12 times. The first approach is done 70% of the working weight and then 3 workers.
4. We bend the legs in the simulator (lying on the stomach).
   We do 3 sets of 12 times. The first approach is done 70% further 3 working approaches.
5. Rise on socks (simulator standing).
   2 sets of 20 reps. It can be performed both with two legs of a rhinestone and separately.
6. Hyperextensions.
   2 sets of 15 reps. When performing each movement, we linger at the top point. If you make it too easy, you can take the pancake from the barbell, holding it at chest level with your arms crossed.

Workout -2 (aerobic)

Exercise bike, treadmill or orbitrek. We do a warm-up for 2 minutes at a slow pace, then we gradually accelerate to an average pace of 3-7 minutes. Then 45 seconds maximum acceleration. Work at a slow pace for 2 minutes to rest, and again do 45 seconds to the maximum. For the first workout, it's enough, but on the next one you should add another cycle - "acceleration rest", and so add one cycle at each subsequent workout #2. At the end, we do a hitch in the form of 5 minutes of work at a slow pace.

Workout -3 (chest and back muscles)

1. Warm up.
   We walk on the treadmill for 5 minutes. Started with a slow pace gradually increased to medium.
2. Upper block pull.
   We pull the block to the chest with an average grip. We do 3 sets of 12 times. Do the first approach with a weight of 50% of the worker, the second 75%, then the working approaches. The grip of the neck can be either straight or parallel, try which way you feel the back muscles better.
3. Divorces of dumbbells on a bench at a 45 degree angle.
   We do 3 sets of 12 times. The first set of dumbbells is half the weight of the worker, the second is a little more, subsequent work sets. Performing the exercise, try to use only the pectoral muscles.
4. Pullover dumbbell.
   We make a pullover on a horizontal bench. We perform 3 sets of 15 times. Pick up a dumbbell of a weight that is comfortable for you, perform the exercise with a little bent elbows you need to feel the stretch in your chest muscles.
5. Twisting lying.
   It is done on a horizontal bench. 2 sets of 15-20 reps. Performing twisting, we concentrate on the entire flat muscle of the abdomen.

Workout -4 (aerobic)

Exercise bike, treadmill or orbitrek. At the beginning, we do a warm-up for 2 minutes at a slow pace, gradually accelerating to an average pace of 3-7 minutes. Then we work at maximum pace for 20 seconds, then rest in the form of 90 seconds of work at a slow pace. We do such a cycle of 20 seconds intensive and 90 rest 3 times in the first workout. In the next workout number 4, we will add 2 more such cycles. We will add 2 more cycles at all subsequent workouts No. 4. We finish each aerobic workout with 5 minutes of work at a slow pace.

In order to lose weight, strengthen muscles and get rid of excess fat, it is not necessary to visit the gym regularly. Bring your body into perfect shape possible at home. We are offering to you home workouts for girls with an exercise plan and workout tips for effective weight loss.

Workout at home for girls: pros, cons and features

Even if you are busy with work and family affairs, 30 minutes for fitness You can always select several times a week. Especially if organized effective workouts at home. If you thought that working out at home for girls is of little use, then try our ready plan exercises for weight loss and muscle tone of the whole body and get a toned and slender body.

Why should you pay attention to home fitness? What are the pros and cons of working out at home for girls compared to visiting a fitness club?

Benefits of training at home:

• You save time on the road to the gym.
• No need to adapt to the schedule of the fitness club.
• You save money on the purchase of a subscription.
• It is psychologically more comfortable to study alone, no one is watching you and does not cause inconvenience.
• You do not need to purchase special fitness clothing, you can work out in a home T-shirt and shorts.
• For young mothers on maternity leave, training at home is the only way out if there is no one to leave the child with.
• A large selection of ready-made video programs and exercise complexes will make workouts at home for girls varied and effective.
• You will have a comfortable shower or bath with all the necessary accessories at your fingertips.
• Can be practiced early morning before work or late at night after work.

Cons of training at home:

• There is no coach who will deliver correct technique performing exercises.
• At home, there is no variety of simulators, and additional equipment must be purchased.
• You will have to independently think over and compose a set of exercises or look for a suitable program.
• For training at home, girls need to have a strong motivation for training, no one will “kick” from the outside.
• At home, there are too many distractions that can derail your workout: household chores, a family that needs attention, the desire to relax or surf the Internet, etc.

However, the convenience and comfort of home workouts outweigh small list cons. All you need to workout at home is to free up a small square of space in the apartment, set aside 30-60 minutes for a session, create an exercise plan and start training.

Equipment for training at home

For weight loss and body tone, you can exercise at home and without additional equipment. weight training own body give good load and help to work out the main muscles and accelerate the fat burning process. However, for b about For more variation in training, it is desirable to have at least dumbbells: they are especially useful when performing strength exercises. In addition to dumbbells, you may need a chair, bed, or bedside table for some exercises that require support.

If you have some additional equipment at home or have the opportunity to purchase it, then this will help you diversify your exercises and increase the effectiveness of your workout. but dumbbells are the most basic equipment, which will be enough for a full-fledged workout at home for girls. It is also advisable to have a rug or mat on the floor if you have a hard or cold floor.

What other equipment can be purchased:

• Fitness gum: the most popular inventory in Lately ideal for thighs and buttocks.
• Mat: the main equipment that is necessary for almost any workout at home.
• Fitball: a round ball for abdominal exercises and the development of stabilizing abdominal muscles.
• Tube expander: ideal for training arms, shoulders and back.
• Elastic Band: Very useful for strength training and stretching.
• Massage roller: for muscle recovery after exercise and self-massage.
• TRX loops: for functional training at home.

So, for cardio training and functional training for body tone, you can do it without additional equipment, with your own body weight. For strength training, you will need dumbbells from 1 kg to 10 kg, depending on your capabilities and goals. If you plan to train at home for a long time, then it is better to purchase collapsible dumbbells. Can be used instead of dumbbells plastic bottles with water or design dumbbells yourself:

Home workouts for girls: basic rules

1. Any workout should always start with a warm-up (7-10 minutes) and end with a stretch (5-7 minutes). This binding rule which should always be remembered. Check out our warm-up and stretch options:

• Warm-up before training: exercises + plan

2. Don't exercise on a full stomach. Training should begin 1-2 hours after the last meal.

3. 1.5-2 hours before training, you can afford a full meal. If this is not possible, then take a small carbohydrate snack 45-60 minutes before the start of the class. 30 minutes after training, it is better to eat a small portion of protein + carbohydrate (e.g. 100 g cottage cheese + apple or 1 scoop of whey protein in milk) . But for weight loss, the most important thing is not what exactly you eat before and after training, but how you generally eat throughout the day.

5. You can train in the morning on an empty stomach. The time of classes does not affect the process of losing weight, so choose the morning hours only if you are comfortable exercising after waking up. You can have breakfast 30 minutes after class, preferably protein + carbohydrates.

6. Don't forget to drink water. Drink a glass of water 20-30 minutes before your workout and one or two glasses of water after your workout. During class, drink every 10 minutes, taking several sips.

7. Be sure to exercise in sneakers so as not to harm the joints of the legs. Also wear a sports bra to support your breasts and comfortable clothes made from natural fabrics that allow you to move freely. If you do yoga, Pilates, or do gentle floor exercises, you don't need running shoes.

8. Do not overload yourself with training, at first it is enough to do 3 times a week for 30 minutes. Gradually, you can increase the duration and frequency of classes: 4-5 times a week for 45 minutes, if you want to force the results.

9. If you have back problems, then it is best to minimize the exercises for the press that are performed on the back, replacing them with planks and variations:

For training we use circular pattern: perform each exercise for 30 seconds + 30 seconds rest and then move on to next exercise. After the end of the circle, we stop for 2 minutes and start the circle again from the first exercise. We repeat the exercises in 3 circles . If the exercise is performed on two sides, then we perform 30 seconds first on one side, then 30 seconds on the other. Each circle will take you 7-8 minutes.

Day 1

2. Leg raise (both sides)

3. Static plank (you can kneel down)

Day 2

2. Plie Squat

5. Bringing the thigh lying on the side (on both sides)

Day 3

1. Leg raises

3. Side lunge (both sides)

4. Walking with the spread of the arms and the overlap of the lower leg

5. Lateral leg raise on all fours (on both sides)

Workouts at home for weight loss and fat burning

If you are looking for a workout at home for girls who want to lose weight and have at least a little fitness experience, then we offer you a set of exercises for burning fat based on cardio and muscle tone exercises. In this version of home workouts, you also do not need additional equipment.

For practice, we again use circular pattern: each exercise is performed for 40 seconds + 20 seconds rest and then move on to the next exercise. After the end of the circle, we make a stop for 1-2 minutes and start the circle again from the first exercise. We repeat the exercises in 3-4 circles (for starters, you can do 1-2 circles, see how you feel) . If the exercise is performed on two sides, then we perform first on one side, then on the other. Each circle will take you 8 minutes.

Day 1

2. Walking lunges forward

4. Skier

5. Leg raise to the side (both sides)

6. Side plank twist (both sides)

Day 2

2. Bulgarian lunge (both sides)

5. Leg swing (on both sides)

Day 3

2. Getting up from a chair with a raised leg (both sides)

4. Plank jumps with leg extension

5. Leg raise (both sides)

Workouts at home to tone muscles and reduce body fat

If you are looking for home workouts for girls who don't have excess weight, but want to bring the body into tone, then we offer you a set of exercises to strengthen muscles and reduce body fat. Unlike the previous scheme, the circle includes only one cardio exercise, the rest of the exercises are aimed at muscle tone and getting rid of problem areas . You will need dumbbells 2-5 kg.

We train in the same way in a circular pattern: we perform each exercise for 40 seconds + 20 seconds of rest and then move on to the next exercise. After the end of the circle, we make a stop for 1-2 minutes and start the circle again from the first exercise. We repeat the exercises in 3-4 circles (for starters, you can do 1-2 circles, see how you feel) . If the exercise is performed on two sides, then we perform first on one side, then on the other. Each circle will take you 7-8 minutes.

Day 1

2. Pulling up dumbbells in the plank

4. Push-ups (possible on your knees)

5. Lunges in a circle (on both sides)

Day 2

1. Lunge on the spot (on both sides)

2. Breeding arms with dumbbells in an incline

5. Plank spider

6. Twisting to the side (on both sides)

Day 3

1. Diagonal lunges (possible with dumbbells)

2. Side plank (both sides)

4. Side lunge (both sides)

5. Reverse push-ups

Strength training at home to strengthen muscles and develop strength

If you want to strengthen muscles, develop strength and improve body composition, then we suggest you strength training for girls at home. The program includes strength exercises with dumbbells. We perform the exercises for the specified number of approaches and repetitions (for example, 4x10-12 means 4 sets of 10-12 reps) . Rest 30-60 seconds between sets, 2-3 minutes rest between exercises.

If you want to effectively work on the muscles, then the weight of the dumbbells should be taken so that the last repetition in the approach is performed at maximum effort (from 5 kg and above). If you only have light dumbbells available, then do b about a higher number of repetitions (for example, 15-20 repetitions), but in this case, the training will not be strength, but fat burning.

Good day. I think that every girl has a desire to be attractive and have a toned, beautiful physique. Every girl can achieve this, the main thing is to work hard on yourself and never give up. Regular blog readers Buildbody they probably remember the article, which tells that if you have not read this article, I advise you to read it, there is a lot of useful material. So, the method was described there proper weight loss without harm to health.

One of the important factors that you need to apply in order to achieve your goal is physical activity in the gym. Of course, it is not necessary to practice in the gym, you can go to the sports ground, run in the stadium, and so on, the main thing is physical activity. In this article, we will look at an example of one of the programs that you can put into practice, and which will help you lose weight or just keep your physical shape at the proper level. The method itself is to combine various kinds physical activity. It's about about aerobic and strength training. You can read more about combined workouts.

ATTENTION!! Many girls and women are afraid to go to the gym, because they believe that strength training will help build muscle mass, because of which a simple fragile girl can turn into a man. Those who think so can take a deep breath and go to the gym without unnecessary negative thoughts. The fact is that, even when exercising with iron, a girl will not be able to build up a huge bunch of muscles due to the fact that in female body there are not enough male hormones responsible for the growth of muscle mass, therefore, in reality, exercising with iron will only have a positive effect in terms of beauty and health. Therefore, do not be afraid of physical activity.

So, this program designed for girls. The goal of the training plan is to lose weight and work out muscle relief. Fulfilling this plan, you will get the effect of burning excess subcutaneous fat, development strength endurance at the athlete. A separate program will be used with the application and addition of cardio exercises. In our case, cardio means running on a treadmill. This training plan is designed for 1.5 - 2.5 months, after this period of time, you should change or switch to another training program.

Supersets are applied to strength exercises. This approach allows you to increase the intensity of training, make it more effective for burning excess subcutaneous fat. This one is intended for experienced athletes, as this intensity is not suitable for a beginner level.

This program will be very useful for training legs, as, in fact, it is used. When jogging on a treadmill, we first tire the muscles of the legs, after which we proceed to perform strength exercises. Of course, in the pre-fatigue method, you should immediately perform a strength exercise without stopping, in the same training plan, after cardio, you need to rest for about 2 minutes before proceeding to the strength part of the plan. The effect is weaker, but still there. If you don’t want to pump your legs, on leg day you can remove the strength part and just run on the track. If you do not want to pump your legs, but want to focus on the buttocks and tighten them, you can use the example that is described. That is, in the first two days, we train according to a combined scheme, and on leg day we can change the program, depending on the goals.

Compound workouts are a great solution for weight loss. Such programs are very intense, which allows you to burn more calories. Let's take a look at the training plan itself.

COMBINED TRAINING PROGRAM FOR GIRLS IN THE GYM FOR SLIMMING

First training day

Second training day

Third training day

This workout should not last more than 1-1.30 hours. In the period between strength exercises (superset), you need to rest for about 2 minutes. After you have made the power part, you can immediately go to treadmill or rest 1-2 minutes. After cardio, you should rest for 2 minutes and proceed to the next superset of exercises.

The training is quite intense and difficult, and as mentioned above, is not suitable for beginners. It will be very difficult to train on leg day, because after strength exercises, it is quite difficult to run. A couple of solutions have already been described, but if you want to work out your legs well, you can reduce the load and run not for 10 minutes, as it is written in the program, but for 5.

If you do not have the opportunity to train 3 times a week or want to spend in the gym 4 days a week, you can simply alternate the days that are presented in the training plan. For example, you have the opportunity to study only 2 times a week. First day- train your chest second day- train your back, and leg day leave for next week. In the second week, we remove the chest and substitute leg day. This is how we alternate training days. In the same way, we alternate if you want to practice 4 days a week.

If you want to increase the intensity of your workout, you can do so by increasing the number of repetitions per exercise. You can minimize the rest between sets or remove it altogether. That is, rely on your well-being. Very often in the gym, people faint. All due to excessive intensity and dehydration of the body.

ON A NOTE! Remember to drink enough water during your workout and on your normal weekdays. Consumption of H2O allows you to speed up the metabolism in the body, improving the process of losing weight.

Another point that I would like to mention in this article. If you really want to lose weight, you need to adjust your diet. The basics of the basics is if you want to remove excess fat you need to spend more calories than you consume. Imagine this situation: you work out in the gym, do aerobic exercises, sweat, burn calories, then come home, and the number of calories that you burned in training and eat and overeat throughout the day. That is, there will be no effect. Therefore, watch yours.

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