You can make your figure sculpted and toned if you constantly work on it. In order for sports to be effective, you should create a suitable training plan. For girls, it is compiled taking into account the state of health, stamina, and goals.
It also takes into account where the classes will take place: in the gym or at home. When exercising in a gym, it is advisable to use sports equipment, as it helps you achieve your goal faster: losing weight or building muscle.
How to create a training program
The physical condition of each person is unique, therefore, when choosing exercises, weight, number of repetitions, it is important to take into account its characteristics on an individual basis. As a basis, you can use an already compiled program, which is universal. But before that you should adjust it a little (number of repetitions, break, etc.).
The lesson plan is drawn up taking into account the following:
- The training plan for the girl is determined based on the desired result. After determining the goal and objectives, a set of movements is selected. The desired result is determined by the ratio of strength and cardio exercises in the plan. If the main goal is to eliminate excess weight, then you should spend more time on cardio and reduce strength training. When the main goal is a sculpted body, then vice versa - more attention should be paid to strength exercises in the gym.
- State of health and stamina. Some girls are physically weaker than average, but this can be corrected. However, you cannot immediately overload the body; you should increase the load gradually. At first, it is recommended to create a plan for only 1 week and then gradually change it, each time including several difficult exercises. First, it is important to practice the correct execution, and therefore a small number of repetitions is set for beginners. Over time, the number of repetitions should increase and the number of approaches decrease.
- The time required for the body to replenish expended forces and restore damaged tissues. It is important to take a break between classes - 2 days. Even experienced athletes exercise only 3-4 times in 7 days, and leave the remaining days for recovery. However, active recovery with a moderate load is assumed.
During training, it is important to do both strength training and cardio. Since the result can only be achieved with their combination, beginners should start with a small load and slowly increase it. The plan should include stretching and warming up. You can make a plan yourself or simply edit a ready-made program. The main thing is that it brings results.
The prospects for training are determined on the recommendation of the trainer or independently, taking into account physical well-being. If classes do not bring results after a month of training, you should choose an alternative option.
How to create a weight loss program in the gym yourself?
Many people are interested in the question of how to create a training program in the gym so that it gives a positive result? We must remember that training is built in stages, and we will talk about this below.
Warm-up
You need to build your workout with a warm-up; it consists of 10 minutes of cardio on a machine, which allows you to warm up your muscles and prepare them for productive exercise.
Basic set of exercises
It is best to select exercises for weight loss from a standard base, because only they will be able to efficiently work out the necessary muscle groups and activate the necessary processes. Basic exercises in the gym must be performed with the correct technique, so for the first training sessions you should contact a trainer, who will create it.
Girls should spend at least 2 hours in the gym, 70-80 minutes of which are basic training, and the rest is cardio.
Cardio training
Don’t forget about cardio training for weight loss, because it allows you to effectively lose weight and additionally lose extra pounds. Cardio can be of different types, such as running, cycling, jumping rope, walking up stairs and more.
What exercises are suitable for warming up?
The gym workout plan for girls contains warm-up and muscle-stretching sets. Warm-up sets warm up and prepare the muscles for the main block, which reduces the risk of injury (stretch marks, ligament rupture). These components of the workout should be short, so as not to tire the body - it is enough to allocate 15-20 minutes to them.
Suitable for warm-up:
- Circular movements of the head and bends to the sides.
- Bend your body to the sides.
- Mill.
The gym workout plan for girls includes a warm-up. This includes a list of many exercises. - Body rotations with arms raised.
- Rotation of the brush.
- Swing your arms.
- Squats.
- Jumping or skipping rope.
- Run.
The listed exercises will prepare the entire human body; their order may vary.
The number of repetitions is also determined independently. Warm-up should be short and not exhausting.
Complex approach
Weight loss exercises alone will not give the desired results without additional effort. This serious issue needs to be approached comprehensively. Of course, the first thing you need to do is decide on your diet. The fact is that getting rid of excess fat through physical exercise alone will not give results. Moreover, it will even create the impression of even larger volumes, since muscle mass will begin to grow under the fat, but no one will see the relief.
Experts advise not so much to go on a strict diet, which will probably only ruin your mood and threaten breakdowns, but to stick to proper nutrition. It is important that the number of calories you consume is less than you approximately burn during a workout. The main recommendations are:
- eat small meals - 4-5 times a day;
- give preference to boiled and stewed dishes;
- introduce a large amount of fiber-rich vegetables and fruits into your diet;
- drink 2 liters of clean water per day;
- give up sugar and sweets;
- moderate salt intake;
- reduce food portions consumed by 15-20%.
In principle, if you adhere to these requirements, then you won’t need any diet, and in tandem with regular exercise in the gym, losing weight won’t take long.
The psychological state is also important. You should not give in to despondency due to the lack of quick results and should avoid temptations. To maintain morale, you can buy yourself a goal item - for example, trousers or a dress a couple of sizes smaller. When you feel like all your efforts are in vain, such a piece of clothing will help you see progress and materialize your ultimate goal, making it real and tangible.
Features of performing exercises in the first lessons
Beginning athletes make a lot of mistakes, especially in their first lessons.
In the first days of classes you should:
- Practice each exercise carefully. It is important to remember that quality is much more important than quantity. Since an incorrectly performed exercise not only does not lead to the desired result, it also causes injury.
- Don't get overloaded. It is more difficult for an overtired person to recover. Therefore, beginners should do 12 repetitions of each exercise.
- Follow safety precautions, especially with exercise equipment.
- Do the exercise in several approaches, recovering in breaks.
- Go according to plan, without changing exercises only at will.
A set of exercises for losing weight in the gym for men
All exercises presented in the complexes for girls and women are basic and suitable for men.
The difference is in the number of approaches and loads (select a weight with which you can complete all repetitions).
Beginners can use the complex proposed for women, and more trained ones can use circuit training.
It is worth noting that when burning excess fat, the stronger sex does not need to increase the number of repetitions, 15-20 is quite enough, just rest less, but do not rush and select your weight.
Work out three times a week, including cardio at the beginning and end of your workout.
Most of the exercises we recommend are suitable for both men and women.
So that all your efforts do not go in vain, you must follow the correct technique when performing complex exercises for weight loss in the gym for men.
After watching the video, you can study it, which will allow you not to make mistakes.
You can do workouts for specific muscle groups on different days, and jog in the morning or include it in your training program.
This way you can work out your entire body in a week. Men lose weight faster than women, but this does not mean that you can shirk.
If you hope that you will lose weight by exercising hard without changing your eating habits, eating sweets and buns, then this is not so.
You will gain muscle, but it will be invisible under a layer of fat.
This means you will have to reduce your consumption of flour and sweets to a minimum. And having lost the excess, you can start building muscle mass.
Advice: don’t rush to see results quickly; while training, enjoy every movement, then time will fly by and your efforts will not be in vain.
Workout program for weight loss
The training plan in the gym for girls depends on their level of physical fitness. If the body is not yet prepared, then it is necessary to use easier exercises that are not so exhausting.
Training program for beginners:
| Day | Exercise | Number of repetitions, time |
| Monday |
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| Wednesday |
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| Saturday |
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Beginners should do all exercises in 3-4 approaches. It is important to remember to warm up your muscles first.
The plan for experienced people differs from that intended for beginners in that it contains more complex exercises, and it also provides for a significant number of repetitions and uses more weight.
Lesson plan for physically fit girls:
| Day | Exercise | Number of repetitions, time |
| Monday |
|
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| Wednesday |
|
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| Saturday |
|
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Exercises should be carried out in 3 sets. Before and after training, you should definitely perform warm-up and stretching sets. The programs presented are suitable for many girls. They are aimed at burning fat and giving relief. Any of the exercises listed above can be replaced with a similar one.
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Motivation for weight loss: the progressive technique of Judith Beck
For women who prefer to control their lives and plan every day, it will be useful to adhere to the following rules in the gym:
- Make a list of those actions that cannot be done at the moment, but can easily be implemented after losing weight with the help of the gym (for example, wearing beautiful dresses for slender girls and miniskirts).
- Hang this list in a visible place or always carry it with you if such information cannot be shown to strangers.
- As soon as your hand reaches for unhealthy food, you need to get a list of your theses and re-read it again - this will discourage the desire to consume cakes and buns in unlimited quantities.
- Before going to the gym, you should also re-read the list, especially if natural laziness tends to leave the woman at home.
- It is necessary to keep a separate notebook in which achievements and successes will be recorded (a before and after table), you can take photos and attach them to the report.
- Determine the time frame for achieving your goal in the gym: lose 1-2 kilograms in 2-4 weeks.
- Move towards your global goal in small steps, praising yourself for every small success (even if, in fact, there is nothing to praise for yet).
- It’s worth downloading training videos and trying to repeat the exercises at home to maintain results or if you had to skip a visit to the gym for objective reasons.
Training program for gaining muscle mass
Exercises that promote muscle development are necessary not only for men; they are useful for women to form a sculpted figure. The plan aimed at developing muscles is almost the same for people who have just come to the sport and for those who have been doing it for a long time. It differs only in the number of repetitions and the weight of the weights.
The plan for stimulating muscle growth looks like this:
- Monday: floor press, deadlift, overhead pull-down, pull-ups.
- Wednesday: squats, lunges, alternate leg abductions, butterfly.
- Friday: parallel bars press, deadlift, biceps curl, weighted squats, dumbbell fly.
The number of repetitions for physically unprepared people should not exceed 12 times in 3 approaches. More experienced athletes need to do each exercise 20-25 times in 3-4 approaches. When working with sports equipment, beginners should perform all exercises under supervision and pay special attention to safety precautions.
A set of exercises for losing weight in the gym for women
Older women who have not exercised for a long time are unlikely to withstand such intense training.
They require a lighter complex.
You can find a set of exercises for losing weight in the gym for women by watching a bunch of videos, sifting through a mountain of articles, but can you master it?
After 40 years, working on a figure takes longer
You need to exercise three to four times a week, alternating workouts.
Every workout begins with a warm-up, followed by 10 minutes of brisk walking or light jogging.
The exercises should be performed 10 times, plus or minus 2, in 3 approaches, resting 2-3 minutes between them. We select the weight so that you can complete all the repetitions.
We finish by walking at a fast pace for about 10 minutes and stretching all the muscles that worked.
First workout:
- Twisting on an inclined bench - we create a waist.
- We train the lower back, buttocks and back of the thighs - we raise our legs while lying with our body on the simulator. This is the so-called reverse hyperextension. It is very useful for those who often have lower back pain.
- Separately, with each hand we perform a seated dumbbell press.
- We work on the buttocks and the front of the thighs by doing squats with dumbbells.
- We train the back - traction of the lower block.
- Again, buttocks and thighs - lunges with dumbbells.
Always warm up before starting exercise
Second workout:
- We do abs by raising our knees to our chest on the machine.
- We tighten the triceps by doing push-ups from the bench at the back.
- We step onto the platform with dumbbells or a barbell - we burn fat on the buttocks and thighs.
- Incline dumbbell press - your chest, arms and shoulders will become beautiful.
- Bend forward with dumbbells or a barbell - lower back, buttocks, hips. It's better not to do it if your lower back hurts.
- We lift dumbbells to train our biceps.
Having looked at the photo of a set of exercises for weight loss in the gym for women, you can understand how to perform them correctly.
In addition, in the gym you can always ask a coach for advice.
And after a couple of months, you need to change the training program, making it more complex and varied.
Workout to keep fit
Even for girls with a good figure, it is important to constantly maintain it and exercise. But the plan in this version is much simpler; training does not require a lot of time and effort.
The plan includes the following exercises:
- Run.
- Set for a flat stomach (lateral and cross crunches, with an expander, bicycle).
- Squats with a barbell (dumbbells).
- Press from a horizontal surface.
- Lunges.
- Plank.
- Lifting legs using a simulator.
- Butterfly.
- Mill.
- Jumping in place.
The workout should consist of 6-7 exercises, which were listed above. The program should be changed monthly. Each exercise must be done for 20 rubles, for several approaches. Classes should be held several times over 7 days.
Circuit training cycle
A gym training plan for girls can be cyclical. This type of training helps you lose weight more actively, while maintaining relief and fit, increase muscle mass and increase the endurance of the body. This type of training also saves time.
The difference between a circular set and a regular set is that:
- The components of the set are performed in a short time, right after each other.
- The entire workout includes only a few breaks.
- Break times are much shorter than during a regular workout.
This training is suitable only for experienced athletes, since the speed of execution should not affect the quality of the exercises performed. The circular cycle is not suitable for girls with poor health, because it creates a large load on the heart and other organs.
Do you need to consult a doctor when losing weight in the gym?
Losing weight in the gym is certainly stressful for a woman’s body. If you have chronic diseases, especially at the acute stage, you need to inform the instructor about it.
It is imperative to consult a therapist, cardiologist, or orthopedist for persons who have musculoskeletal disorders, high blood pressure and heart problems. Based on the recommendations of specialists, the instructor will select effective exercises and optimal intensity.
The gym should bring pleasure and inspire, only then the training will be effective and give a positive result.
Even if the scales move slightly in the opposite direction over the course of a month, you should never despair and stop there. Perseverance, proper nutrition and work in the gym can work wonders, it is important to just wait for the results of losing weight, which will certainly come!
Split program
The split program is aimed specifically at increasing the volume of muscle tissue. Training according to this program involves pumping individual areas one by one, since over time the human body gets used to the training. It is impossible to work all areas and all muscles at once in one day.
The split program provides the following training order: 1 day only the muscles of the legs, abs and shoulders are active (lunges with weights, leg bends to the side). In the 2nd lesson they work the chest and triceps (pull-ups, pull-downs, push-ups). On the last day - back muscles (upright rows, dumbbell rows, butterfly).
Beginner athletes are not recommended to use this plan, as their body is not prepared for such a load.
A set of exercises for losing weight in the gym for girls
A loose body is not attractive, especially if a person is young.
Girls usually try to monitor their weight, but not everyone does it correctly. Most often, they go on a diet, and not always a balanced one, which does not add health, but only harms.
And if you do sports, yoga or go to the gym, you can lose weight and become more resilient.
If you wish, you can find different sets of exercises for weight loss in the gym for girls with photos.
Shy girls can try studying at home, fortunately, there is more than enough information.
But still, the best solution would be to exercise in a gym where there is a trainer who will create an individual program taking into account the characteristics of your figure and select the appropriate level of load.
Further, depending on the results obtained, you will make changes to the complex, introduce new exercises, increase the number of approaches, etc.
You can always look up new interesting exercises on the Internet, and it’s better to carefully study the technique using videos while studying sets of exercises for losing weight in the gym for girls.
They burn fat well without building muscle by training in a circle - all the exercises of the complex are performed one after the other without a break.
After the first lap we take a break and start over. This is not as simple as it seems, but such training makes it possible to lose weight and burn excess fat.
Don't forget about systematic training
Here is an example of such a complex:
- As usual, every workout begins with a 5-10 minute warm-up: jump or run, warm up, rotate all your joints, stretch all your muscles.
- 12-15 crunches on an incline bench or Roman chair. Do not rise straight, round your back. For maximum effect, do not lower yourself completely onto the bench.
- 10-12 lunges with dumbbells. This exercise trains the front, back and inner thighs and buttocks well.
- We perform dumbbell or barbell bench presses while sitting 10-15 times. This is how we work the shoulders (front and middle deltoids) and triceps. Press to the end and lower the dumbbells to your shoulders. You can do the bench press with each hand in turn - it will be easier.
- Lower block rows 10-15 times. We work the latissimus dorsi and rear deltoids. When you release the handle away from you, you can stretch your back by hunching a little.
- We train the front part of the thigh by extending the legs in the simulator 10-12 times. If you turn your toes out a little, you can add stress to the inner thigh, which is a problem for many people.
- We do push-ups from the bench from behind 12-15 times, loading the triceps, chest muscles and anterior deltoids. Hands are wider than shoulders and elbows point back. You can place your feet on the floor with your knees slightly bent.
- We load the back of the thigh by bending the legs on the lying machine - 10-15 times. We bend and straighten our legs completely.
- 10-15 times, lying on a bench, we spread our arms with dumbbells. We do everything smoothly, arms are slightly bent at the elbows, straighten them at the top and bring the dumbbells together, do not twist the elbows at the bottom.
- We complete the complex by stretching all muscles.
You need to start with three circles, gradually adding repetitions to each exercise.
Calculate the load so that you can complete the entire circle without a break. Rest for 2-5 minutes and proceed to the next circle.
Cardio for burning fat
If the main goal of playing sports for a girl is to burn fat, then she should choose cardio training. Cardio is also good for health, especially for the heart and blood vessels. However, such training is not recommended for those who want to build muscle mass, since muscle tissue is also broken down along with fat.
The most effective cardio exercises are:
- Run.
- Biking.
- Swimming.
- Rowing.
- Jumping rope.
When it comes to cardio training, intensity is more important than timing, so 45-minute sessions at high intensity are enough for effective weight loss.
Back exercises
A training plan in the gym for girls, at the insistence of experienced trainers, should include several sets of movements that involve the back muscles.
The best ones:
- Pull-up.
- Deadlift (deadlift).
- Plank.
- Lunges.
- Bridge.
- Traction (lower block).
One of these exercises should be included in any training program. These sets of movements will help you avoid many back problems and maintain your posture.
Psychological attitude: we react to what is happening correctly
It is very important for women to feel comfortable in the gym. Fears before the first visit are associated with an appearance that is far from ideal. The idea that only fit and slender girls go to the gym purely to keep fit is wrong. There you can see people of different weights and appearances trying to lose weight and regain their health.
Physical activity in the gym should become a part of life, and not a short-term plan. If this is absent, everything will return to normal in literally two months. You need to clearly understand how many kilograms you need to lose. Inflated goals that cannot be achieved by an unprepared person should not be set.
The inability to realize your plans can provoke deep depression and discourage you from going to the gym for a long time.
M – motivation! It’s better to find like-minded people who will train on the gym and be worthy competition. And what could be a better incentive than your best friend rapidly losing weight next to you?
Abdominal workout
The most effective exercises for the abdominal muscles are:
- Twisting.
- Scissors and a bicycle.
- Plank.
- Woodcutter.
- Crossover.
These exercises allow you to work all the muscle components of the abs, including the upper and oblique muscles.
Leg exercises
Without pumped muscles of the legs and buttocks, it is impossible to achieve a harmonious figure.
The best exercises for these areas of the body are:
- Squats with a barbell, dumbbells.
- Hack squats.
- Lunges with weights.
- Toe raise.
- Deadlift (deadlift).
Training program for girls in the gym
2.2 Three times a week
If time allows, you can go to the gym three times a week. This scheme is the most common, as it helps to work out the muscles in more detail. In this case, classes are usually chosen using the split system.
The most common option is training on Monday, Wednesday, Friday or Tuesday, Thursday, Saturday. But you can choose other days depending on how busy you are. The main thing to consider when creating a schedule is that you cannot load the same muscle groups two days in a row. To develop your body, you need to give your muscles enough time to rest and recover. Therefore, it is recommended to work out each muscle group once a week.
A three-day split can be illustrated using an example.
Monday (legs and buttocks):
| № | Exercises | Working muscles | Approaches | Repetitions | Illustration |
| 1 | Squats with a barbell or dumbbells | Legs and buttocks | 3—4 | 8—15 | |
| 2 | Wide stance leg press | Legs and buttocks | 3—4 | 12—15 | |
| 3 | Lunges with dumbbells backward (can be alternated with forward lunges, cross lunges, walking lunges, etc.) | Legs and buttocks | 3 for each leg | 10—15 | |
| 4 | Glute bridge with a plate or barbell | Buttocks | 4—6 | 15—25 | |
| 5 | Pulling the leg back from the lower block | Buttocks | 3-4 on each leg | 15—20 | |
| 6 | Taking the leg to the side from the lower block | Gluteus medius and minimus muscles | 3-4 on each leg | 15—20 |
Wednesday (back, chest, arms, shoulders):
| № | Exercises | Working muscles | Approaches | Repetitions | Illustration |
| 1 | Dumbbell row to waist | Upper back | 3—4 | 15—20 | |
| 2 | Wide grip lat pulldown to chest | Upper back | 3—4 | 15 | |
| 3 | Pull-down of the lower block to the waist with a narrow grip | Lower back | 3—4 | 15 | |
| 4 | Dumbbell Bench Press | Pectoral muscles | 3—4 | 12—15 | |
| 5 | Lying dumbbell lateral raises | Pectoral muscles | 3—4 | 12—15 | |
| 6 | Lifting barbells or dumbbells for biceps | Biceps | 3 | 15—20 | |
| 7 | Extension of arms with a dumbbell from behind the head | Triceps | 3—4 | 15—20 | |
| 8 | Lifting dumbbells in front of you and to the sides alternately | Anterior and middle deltoids (shoulders) | 3 | 15—25 | |
| 9 | Hyperextension to the lower back | Lower back | 3—5 | 15—25 |
Friday (hamstrings and glutes):
| № | Exercises | Working muscles | Approaches | Repetitions | Illustration |
| 1 | Romanian deadlift with barbell or dumbbells | Biceps thighs, buttocks | 3—4 | 10—15 | |
| 2 | Leg bending in a lying machine | Biceps thighs, buttocks | 4—6 | 12—15 | |
| 3 | Hyperextension with round back | Biceps thighs, buttocks | 4—6 | 20—30 | |
| 4 | Swing your legs to the sides with weights while lying on your side | Gluteus medius muscle | 4-6 on each leg | 15—25 | |
| 5 | Breeding legs in the simulator | Gluteus medius and minimus muscles | 4—5 | 15—20 | |
| 6 | Leg abduction in the simulator | Adductor muscles (inner thigh) | 4—5 | 15—20 |
After each lesson, you can perform 1-2 abdominal and cardio exercises for 20-30 minutes. In addition, after strength training, it is advisable to stretch, paying special attention to the muscles worked.
At the beginning of your workout you need to do basic exercises. These are movements that involve several muscle groups. For example, squats, lunges, pull-ups, etc. After the base, you should perform isolation exercises (glute bridge, biceps curls, etc.). They involve only one target muscle.
The presented training program is suitable for both weight loss and muscle gain. After all, a large number of muscles contributes to active fat burning even in a calm state.
Girls who are too thin and want to build muscle need to perform exercises with sufficient weight. The last reps of the set should be difficult. But the technique must be followed flawlessly, otherwise there is a risk of injury. When working out without a trainer, you can monitor the correct execution by asking someone to film the workout.
You should train according to the compiled program regularly, trying not to miss classes. Then the result will not take long to arrive. It is worth considering that you need to change the set of exercises every 1-2 months. This will increase the effectiveness of your training and help you achieve your goal faster.
What are supersets
A superset is a workout that includes a block of movements performed without rest. Moreover, these are exercises for one muscle group or antagonist muscles (performing different tasks, but located in the same area).
This type of exercise allows you to increase muscle volume at a faster pace without overloading the body. In classes using the superset method, the main thing is the number of repetitions, not the weight.
When to change exercises and add new ones
As training progresses, the human body adapts to the load and reacts to it less strongly, so sometimes it is necessary to exclude some sets of movements from the training program or change the entire program completely.
You need to add or exclude exercises when:
- a new task was set;
- lifestyle has changed, in particular physical activity has increased or decreased;
- there is no result from exercise;
- health problems have arisen that prevent you from performing certain exercises.
It is impossible to say exactly when it is necessary to change exercises and programs.
Exercise and the menstrual cycle
During menstrual periods, girls may feel unwell (stomach pain, weakness, and some have a fever). If you have such symptoms, it is recommended to stop training for this time, since there will be no benefit from exercising in this state, and complications are possible.
Girls for whom these days pass painlessly can continue to train. However, exercises that involve active work in the pelvic area should be avoided.
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The benefits of strength training
It is important to immediately understand that a set of exercises for losing weight in the gym includes a whole range of different workouts. It is impossible to pedal an exercise bike for an hour and hope for instant results. It is necessary to train not only with an emphasis on cardio, aimed at burning calories, strength exercises are equally important.
There is a common myth that hardware in the gym is for men. In fact, absolutely any exercise machine is suitable for girls to lose weight in the gym. The only nuance is that representatives of the fair half of humanity do not need to carry a lot of weight, as men do. A small load is enough, but with double the number of repetitions, and excellent results are guaranteed. This is what makes women's fitness different.
The benefit of strength training is that it speeds up the process of protein synthesis, forcing the body to burn more calories. Ideally, after a certain regular period of training in the gym, you can achieve the effect of accelerated metabolism, when your body will spend more energy on habitual everyday activities than it did before. This is also the answer to the question of how to lose weight in the gym for a woman - after 40-45 years, moderate strength training helps to significantly reduce the risk of osteoporosis. And they will prevent the loss of muscle mass that occurs with age.
Another compelling argument in favor of lifting weights is that such training helps tighten skin that loses elasticity after losing a significant amount of extra pounds.
Proper nutrition
Training will not be effective without following, if not a diet, then at least the principles of proper nutrition. This is the basis of both weight loss and weight gain.
Proper nutrition means:
- Refusal of sweets, baked goods, fried and canned foods. You should reduce the amount of salt and fat you consume, as well as carbonated and alcoholic drinks.
- It is recommended to eat plenty of fresh vegetables and fruits.
- The menu should mainly consist of seafood, lean meats and grains.
- It is recommended to drink plenty of clean water.
- Portions should be kept small, so you should eat more often.
Sport transforms a person’s appearance and improves health. A training plan for girls is drawn up on an individual basis, since training in the gym according to an inappropriate plan will not give the desired effect. The training program can be drawn up to include cardio loads and supersets. Split programs are offered for experienced athletes.
Article design: Oleg Lozinsky
Proper nutrition is a share of success in the gym
One of the factors in the formation of fatty deposits in the body is an excess of food. Saving energy, of course, will help cope with difficult times of food shortages (which may not come), but the reflection in the mirror will not cause joy from such care.
How to properly lose weight in the gym for a woman without denying herself nutritious food:
- the daily diet of an average-sized girl should be at least 1200 and no more than 1500 calories (extra calories turn into fat);
- you can’t start your morning with “just” a cup of coffee;
- you need to try to eat more protein foods, it will help keep your muscles toned (the ideal option is kefir, milk, lean meat, legumes, low-fat cottage cheese, but not 0%);
- heavy fats are taboo – aromatic pork should leave the menu;
- you need to eat in small portions, but often - 5-6 times a day (as a pleasant bonus, you will feel light in your stomach);
- you need to make it a rule: for breakfast, eat “slow” carbohydrates + protein (cereals, vegetables, eggs), it is advisable to add glucose and vitamins (berries or fruits);
- Compliance with the drinking regime is mandatory. The calculation is as easy as shelling pears, per 1 kg of weight – 30 ml of water. On the day of visiting the gym, you need to drink 1.5 times more high-quality water than on a regular day (not tea or coffee);
- you need to try to force yourself to give up bad habits - smoking and alcohol reduce the need for regular nutrition, but after a while uncontrolled consumption of everything that comes to hand begins.
Losing weight quickly is impossible! After all, to be honest, we’ve been eating this fat our entire adult life, and hoping that it’s possible to get rid of everything in a week/month is, at a minimum, not serious. But, it is possible to speed up the process of losing weight if you reinforce your intense workouts in the gym with a strong character and deny yourself another cake or grandma’s pies.
One day of proper and healthy eating will not make the body healthier, just as one day of food waste will not worsen health. Therefore, you need to start eating right so that you can occasionally indulge in tasty treats.
ADVICE FROM SPORTLADYGYM: You can stick to the following percentage: 90% of the diet is healthy food, 10% is junk food (food that is not beneficial).
