Weight loss program in the gym for girls

For female physical form is much more important than for men. Girls working hard in the gym for months going on a diet, torturing himself with all known and unknown ways. And all this for the sake of orderliness and tight.

However, if you approach the weight loss process carefully, it will cease to be a torment and will not create undue stress. For girls it is especially important, as most failures occur as a result of severe limitations.

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

  • Reduced-calorie diet. Safely reducing the number of calories by 20% of the usual norm.
  • Reducing the amount of fast carbs and saturated fats, increasing the amount of protein in the diet.
  • Replace harmful refined foods on healthy natural.
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In General, a healthy diet does not tolerate extremes. You cannot, for example, to completely eliminate the carbs and go for some protein products. Or to stop eating fat. Fat is also needed by the body. Food should be varied, moderate and balanced. Then the extra pounds will start to go away naturally.

When in the process of losing weight will start to leave fatty layer will be visible muscles. If they are wasted and flabby, the figure will not look their best. To preserve muscle important physical workout in a gym and protein feed. Of course, when you lose weight, part muscle is still gone (it is impossible to force the body to spend only 100% fat). However, proper weight loss aims to preserve the stock of muscles that you have.

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

Thus, a simplified diet can be represented as follows: a slight deficit in calories, more protein, less carbs. Fats – in moderation to the body received unsaturated fatty acids and substances necessary for ligaments and joints.
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We now turn to physical stress.

Which workout is better?

Any workout in the gym, whether it be power, or General bonding, lead to the consumption of calories. So all of this will be training for weight loss. Due to it you can burn a certain amount of subcutaneous fat.

What load is best for girls? A set of core exercises, or something else?

It is known that strength training with weights (namely the base), consume a lot of calories. Indeed, heavy exercise require a huge energy expenditure. Only often do base will not work as the power limits of the body are very limited. Such training is important. But if your goal is weight loss and therefore the diet is a calorie deficit, they will very quickly exhausting. That is, strength exercises while reducing the weight given to dose.

But prolonged exercise at a moderate pace (Jogging, aerobics, working with light weights in a large number of repetitions) – don't exhaust the body as much as power, so giving them priority, you can more effectively lose weight.

So you can do more often and longer, resulting in ultimate fat burn effect will be stronger than in base, and other heavy equipment.

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

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

How to make a program for weight loss

The principles that should guide the creation of a complex of fat-burning for women differ slightly from men's. They are a little different though based on the same physiological laws.

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  • The principle of "do no harm". Follow it, then it makes sense to use set of exercises and dietary restrictions to achieve the effect of burning fat. Training for weight loss should help to achieve a harmonious figure, not to harm your health.
  • Directed load on the problem areas. For girls it is the inner part of the thighs, buttocks, stomach and hips, back of the hands. The program is constructed in such a way that the main emphasis of the load in the exercises given on those areas.
  • Age peculiarities. Should not be given to girls age 20 years the same exercise for weight loss for women in 40 years. This, at least, inefficient. Every body is different, but still the older the person the more careful approach should be taken to stress on the heart and joints-ligament apparatus. The complex of exercises should be adapted to the physiological characteristics of the organism.
  • Working with addictions. Smoking or frequent alcohol consumption have a negative impact on the process of weight loss and no exercises you will not be able to compensate for the harmful effects.
  • You also need to consider hormonal status, the presence or absence of abnormalities in the endocrine system and the degree of their severity. In such a situation, the necessary preliminary consultation of the doctor.
  • When pregnant, you should give an easy load to training for weight loss didn't hurt the fetus and not caused premature labor or miscarriage. At this time it is better to completely abandon the hall and be confined to the special exercises for pregnant women, water aerobics, yoga and pulmonary exercises.
  • You also need to pay attention to the predisposition to obesity or leanness. In each case, natural metabolism. A common standard diet and exercise program (complex) to burn fat may not be ideally suited for all types of metabolism.

Features cardio for girls

Cardio load in the hall is an important part of exercise for weight loss girls and women. Depending on the age and individual characteristics of someone with only 20 minutes on the ellipsoid, and someone and in 40 minutes will seem invisible.

If you have any problems with the heart, the circulatory system, it is possible to standardize the load and doing cardio before your workout for 30-40 minutes and after 15-20 minutes.

If there are problems with the heart – coach should give you a test load, to understand the possibilities of your body. Then individually pick up the necessary for burning fat load.

For example, start with walking on the treadmill. Walk 5 minutes medium pace. Gradually increase the speed until you feel tightness in your chest. More to disperse the track is not necessary. This is the first limit. Gradually, it will need to overcome.

A range of exercises designed to lose weight must include cardio. The program should begin and end with a similar load.

Universal weight loss program

It is preferable to train in the gym three times a week. For example, if exercise to burn fat will be held Monday, Wednesday and Friday.

This program is aimed at the formation and relief of the education of the muscles of the whole body with a focus on women's problem areas.

Monday:

  • Cardio – 30-40 minutes.
  • Squat with barbell – 3 to 15 (light weight).
  • Plié squats – 3 at 15.
  • Lunges with dumbbells – 3 x 20 on each leg.
  • Hyperextension – 2 at 20-30.
  • Bending of hands with dumbbells or hammers – 3 at 20.
  • Press 3 for 30.
  • The elevation of the trunk on a Roman chair and leg lifts while lying down.
  • Cardio – 15 minutes.

Environment:

  • Cardio – 30 minutes.
  • Hyperextension – 2 20.
  • Romanian deadlift or dead lift – 3 at 15.
  • The legs in the simulator 2 to 20.
  • Dumbbell bench press lying – 2 20.
  • Breeding hands with dumbbells on flat bench – 2 20.
  • Breeding hands with dumbbells on a bench under a 30 degree angle – 2 20.
  • The extension arms on the block – 3 at 20.
  • Oblique twists – 3 x 20 on each side.
  • The elevation of the trunk on the floor – 4 for 20.
  • Cardio – 10 minutes.

Friday:

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  • Cardio – 20 minutes.
  • The leg press (feet at top of platform, set wide apart) – 2 15.
  • The leg extension in the simulator – 2 20.
  • Bending the legs in the simulator 2 to 20.
  • Mixing and dilution of the legs in the simulator 2 to 20.
  • The donkey raises for calves 4 to 30.
  • Sitting dumbbell bench press – 3 x 20.
  • Breeding dumbbells through the parties – 3 at 15.
  • Cardio – 20 minutes.

This program – a complex for burning calories for the girls in the room. It is designed so that between the exercise on my legs took 2 days, that is, the leg muscles are loaded on Monday and Friday. Do not recommend to carry these days on Monday and Wednesday.

If the program is hard – you should remove one approach each exercise, and some time later add it with the minimum number of repetitions (e.g., 5), gradually bringing the repetitions to the desired amount.

Between exercises it is advisable to sustain a break of 45-60 seconds between sets is 30-45. At this pace training will take you 40-45 minutes (excluding cardio), muscles to be tightened and you will be the owner of a beautiful body. Of course, if you adhere to the principles of proper nutrition, and not all kinds of diets. This is the optimal mode for burning fat. Such a complex will help you feel better and give a shape of your dreams.

04.05.2018