Weight Loss Workout Program for Girls in the gym

Even daily physical activities in the gym will be ineffective for losing weight if you do not accompany them with properly selected nutrition. This is a separate topic, it is extensive and complex, in this article we will address it overviewly. We will discuss in detail what a program for women aimed at burning fat should look like.

Principles of nutrition

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 with all known and unknown methods.

And all this for the sake of harmony and fit.

Weight Loss Workout Program for Girls in the gym

However, if you approach the process of weight loss thoughtfully, it will cease to be a torment and will not be create excessive stress. This is especially important for girls, since most of the breakdowns occur precisely due to severe restrictions.

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

  • Decrease in caloric intake. It is considered safe to reduce the number of calories by 20% of the usual norm.

  • Reducing the amount of fast carbohydrates and saturated fats, increasing the amount of protein in the diet.
  • Replacing harmful refined products with healthy natural ones.

In general, a healthy diet does not tolerate extremes. It is impossible, for example, to completely exclude carbohydrates and switch to protein products alone. Or stop eating fatty.

Fat is also needed by the body. Nutrition should be varied, moderate and balanced. Then the extra pounds will start to go away naturally.

When in the process of losing weight the fat layer begins to go away, muscles will become visible. If they are dystrophic and flabby, the figure will not look the best way.

Physical activity in the gym and protein supplementation are important for muscle preservation. Of course, when you lose weight, part of the muscles will still go away (it is impossible to force the body to spend 100% only fat). However, the correct weight loss aims to maximize maintain the supply of muscle that you have.

It’s also important not to overdo it in getting rid of excess fat. After all, our internal organs are surrounded by a fat 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.

Weight Loss Workout Program for Girls in the gym

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

Now let's move on to physical activity.

Which workouts are better?

Any workouts in the gym, whether strength or general strengthening, lead to calorie expenditure.

Therefore, all this will be training for weight loss. Due to it, you can burn a certain amount of subcutaneous fat.

Weight Loss Workout Program for Girls in the gym

What is the best load for girls? A complex of basic exercises, or something else?

It is known that weight-bearing strength exercises (namely the base) consume a lot of calories. Indeed, hard exercise requires huge energy costs. Only often to make a base will not work, 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 given in a dosed manner.

But long-term loads at an average pace (running, aerobics, working with light weights in a large number of repetitions) - do not exhaust the body as much as power, so giving them priority can more effectively lose weight.

This can be done more often and 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 zone of the pulse. This is 60-70% of the maximum heart rate. It can be calculated by subtracting your age from 220. After calculating the percentages, on average you will get 120-130 beats per minute. It is believed that with such a heart rate, the body takes the maximum amount of energy from fat.

Any physical activity for losing weight in the hall and outside it is useful and important, since they spend energy.

How to create a weight loss program

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

Weight Loss Workout Program for Girls in the gym

  • The principle of "do no harm." Follow it, it means that it is wise to use a set of exercises and dietary restrictions to achieve the effect of burning fat.

    Weight loss training should help achieve a harmonious figure, and not harm your health.

  • Target load on problem areas. For girls, this is the inner part of the thigh, buttocks, stomach and sides, the back of the hands. The program is built in such a way that the main emphasis of the load in the exercises is given to these areas.
  • Age features.

    It should not be given to girls aged 20 years the same physical activity for losing weight than for women at 40 years old. This is at least inefficient. Each organism is individual, but nevertheless, the older the person, the more carefully you should approach the loads on the heart and the joint-ligamentous apparatus. The set of exercises must be adapted to the physiological characteristics of the body.

  • Work with bad habits.

    Smoking or frequent drinking will negatively affect the process of losing weight and no set of exercises can compensate for the harmful effects.

  • It is also necessary to take into account the hormonal status, absence or presence of deviations 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 restrict yourself to special exercises for pregnant women, water aerobics, yoga and pulmonary gymnastics.

  • You also need to pay attention to a predisposition to fullness, or to thinness. In each case, the natural metabolism will be different. A common standard diet and training program (complex) for burning fat may not be ideal for all types of metabolism.

Cardio features for girls

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

If you have any heart problems, with the 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 to understand the capabilities of your body. After that, individually select the load necessary for burning fat.

Weight Loss Workout Program for Girls in the gym

For example, start by walking on a treadmill. Walk 5 minutes in medium steps.

Increase the speed gradually until you feel heaviness in the chest. There is no need to accelerate the track anymore. This is the first limit. Gradually, it will need to be overcome.

A set of exercises designed for weight loss must include cardio.

The program should begin and end with a similar load.

Universal program for losing weight

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

Weight Loss Workout Program for Girls in the gym

This program is aimed at the formation and relief formation of the muscles of the whole body with an emphasis on problem areas for women.

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 at 20-30.
  6. Bending the arms with dumbbells or hammers - 3 to 20.

  7. Press - 3 to 30. Raising the torso in a Roman chair and lifting legs while lying down.
  8. Cardio - 15 minutes.

Wednesday :

  1. Cardio - 30 minutes.
  2. Hyperextension - 2 to 20.

  3. Romanian deadlift or deadlift - 3 to 15.
  4. Reduction of the legs in the simulator - 2 to 20.
  5. Press lying dumbbells - 2 to 20.
  6. Hands and arms with dumbbells on a horizontal bench - 2 to 20.
  7. Hands and arms with dumbbells to a bench at an angle of 30 degrees - 2 to 20.

  8. Extension of 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.

Friday :

  1. Cardio - 20 minutes.

  2. Leg press (feet on the upper part of the platform, spread wide) - 2 to 15.
  3. Leg extension in the simulator - 2 to 20.
  4. Leg bend in the simulator - 2 on 20.
  5. Mixing and raising legs in the simulator - 2 on 20.
  6. Lifting on socks on calves - 4 on 30.

  7. Sitting dumbbell bench press - 3 on 20.
  8. Breeding dumbbells through the sides - 3 to 15.
  9. Cardio - 20 minutes.

This program is a complex for burning calories for girls in the gym. It is designed so that between the exercises on the legs 2 days pass, that is, the leg muscles are loaded on Monday and Friday.

We do not recommend reschedule these days on Monday and Wednesday.

If the program is difficult, you should remove one approach from each exercise, and after a while add it with a minimum number of repetitions (for example, from 5), gradually bringing the repetitions to the desired number.

It is advisable to maintain a break of 45-60 seconds between exercises, between approaches - 30-45. At this pace, the training will take you 40-45 minutes (excluding cardio), your muscles will tighten, and you will become the owner of a beautiful, dried body. Of course, if you adhere to the principles of proper nutrition, and not all sorts of diets.

This is the best way to burn fat.

Such a complex will help you improve your well-being and give the figure of your dreams.

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