Most of the girls who have independently chosen a training plan, sooner or later realize that there is no result. The program for beginners should include complex exercises for the whole body. Do not give preference only to a treadmill or exercise bike. This is the wrong tactic for losing weight and body shaping! And why, you can find out from the article.
Motivation for girls
There are various workouts for girls. For weight loss, special complexes are especially in demand.
Beauty is very important for a girl. Especially in conditions of natural selection. A slender and fit girl is considered healthy and able to bear and give birth to healthy children. In addition, it is more adapted to environmental conditions.
Every girl wants to become only more beautiful. Each of the fair sex dreams of a sexual body.
Women's motivation has a very amazing quality. It can stimulate us to high achievements and loads. But the human body is prone to laziness, as our brain tries to minimize energy costs. And it needs a huge amount, especially for physical activity.
From here the contradictory situation also turns out. Women want to be irresistible, but still continue to do the wrong exercises. They twist hoops, practice on the steppe and dance. And there is practically no sense from such activities.
And after years, having not received a result, they quit classes. And what else to do ?! Indeed, for all the time, neither a gram nor a centimeter has been dropped. And resigned to this, they no longer want to continue training.
What is the problem?
Training for beginner girls should be based on a well-designed program. To make the body beautiful, you should get rid of excess fat. And you need to remember this every time you want to taste another chocolate candy.
To achieve an excellent result, one sport will not be enough. You need to track nutrition down to grams. And train with maximum efficiency, and not just think that it seemed like a good lesson.
Women themselves are not always to blame. Indeed, the Internet was flooded with advertising, promising incredible results in a short time. And the girls believe! Why strain, when you can spend a minimum of effort and get a stunning result. I want to believe such advertising. And they believe it! So they continue to produce bracelets, tea and slimming belts.
As a result, it turns out that desire and motivation are present, and the paths to achieving are absolutely crazy. Therefore, there is no docking. Girls are making efforts, but they are not getting the result.
Therefore, it is necessary to forget about the existence of all miracle means and “soberly” evaluate the situation.
In the modern world, in order to get one of the best men, a woman needs to be beautiful and as attractive as possible.
The nuances of the female body
Training for girls in the gym is necessary, because the female body is inherent to accumulate fat in reserve. Girls produce less testosterone and adrenaline. That is why it is very difficult to achieve a real muscle result. Unlike men, who even through pain can perform additional repetitions. Then the girl will not be able, because her brain will signal that it is time to stop.
In addition, women have much less muscle fiber, unlike men. Metabolism is also much slower than that of the strong half of humanity.
The gym program for girls should include anaerobic exercise such as running, cycling, ellipse, and brisk walking. They perfectly burn fat. Moreover, such training also has a positive effect on men. It is best to engage in brisk walking with a pulse acceleration of 110-130 beats per minute. Training should last without interruption for 40-60 minutes.
Creating the perfect training program for girls
Initially, it is necessary to distribute the intensity of classes for each month, making adjustments for the menstrual cycle. A clear program will allow you to exercise more effectively in the gym.
Things to consider:
- The load should be equivalent. No need to pay attention exclusively to the legs, buttocks and abs. The back and arms also need to be worked out effectively.
- In training for women there is no place for split. Girls pursue completely different goals, so the training should be comprehensive - for the whole body.
- The ideal workout for the female body cannot be less than 60 minutes.
- It is forbidden to distribute the load on different muscle groups by days of the week. That is, on Monday we are doing buttocks, and on Tuesday the press, etc. This is not to be done!
Types of programs for girls
The first workouts for weight loss for girls should last at least 60 minutes. Reducing rest breaks significantly increases the effectiveness of classes. But if you feel tired, it is better to rest, and not continue to exercise through strength.
The ideal training for girls is based on a significant number of approaches and repetitions. The purpose of the lesson is to accumulate glycogen in the muscles, which is consumed much faster in women than in men. Therefore, girls can send carbohydrates eaten to build muscle mass, thereby preventing the formation of fat accumulations.
The main nuances of training programs.
- To work out the lower body, the girls only need squats. This is due to the fact that female legs and buttocks are much easier to build muscle than men.
- To give the muscles of the chest tone, you should perform the press with a narrow grip.
These exercises are enough to start. Then you need to gradually add new movements.
Nutrition and Proteins
Training girls to achieve excellent results should be based not only on the implementation of the training program, but also on the proper diet.
- To gain mass, you need to consume per day: 30% protein, 20% fat and 50% carbohydrates.
- To reduce the mass of BZHU is 45, 35 and 20%.
- Maintaining current body weight involves: 30% protein, 30% fat, 40% carbohydrates.
Since the female and male body have insignificant differences, the regulation of physiological processes is carried out due to the same hormones.
Therefore, if you are not an opponent of sports nutrition, you should understand that the female body also needs proteins, unsaturated fats and amino acids. Nevertheless, strong physical costs must be compensated.
Workouts for beginner girls
Each exercise in the program below should be performed in 3 approaches.
Monday.
- Squats Run 15 times.
- Lunges forward with dumbbells. From 10 on each leg.
- The pull of the weight to the belt area with one hand. From 10 times on each hand.
- Pullups - 5 times.
- Bench press on an inclined bench. Repeat 12 times.
Tuesday rest.
Wednesday. Particular attention deserves hand training for girls.
- Rod pull to belt area. Repeat 15 times.
- The pull of the block to the chest area with a narrow grip. Perform 12 repetitions.
- Squat with legs wide apart. Socks look sideways. 15 times.
- Squat on one leg with a barbell. For each leg, 10 repetitions.
- "Book" on the muscles of the press. 20 reps
Thursday rest.
Friday.
- Deadlift - 15 reps.
- Squats with emphasis on the hind leg on the bench. 10 repetitions per leg.
- The pull of the lower block to the belt area with a narrow grip. 12 repetitions.
- Dumbbell bench press. Repeat 15 times.
- Breeding hands with dumbbells. Run 12 times.
Fat burning complex for girls
As you know, training to reduce body fat includes both cardio and weight training. Another such technique is called interval. Exercises are performed with your own weight or extra. After which, without a break for rest, active cardio begins. This is how complex training takes place.
Weekly Workout Program
The training plan in the gym for girls can be as follows.
Monday. We perform 4–5 approaches.
- Leg press on the simulator. It is carried out 10 times.
- Romanian craving. Repeat 8-10 times.
- Pulling in a gravitron. 8 to 10 times.
- Pushups. 8-10 times.
- Strap. At least 1 one minute.
Tuesday. Cardio.
- Treadmill. At a fast pace for at least 2 minutes.
- The bar is 60 seconds.
- Burpy is about one minute.
- Punching at a fast pace (pear) for 1 minute.
Repeat the complex 4 times. Rest between sets of 1 to 3 minutes is allowed.
Wednesday. "Burning fat" with low weight. 4 approaches. Leg training for girls is part of the body.
- Dumbbell lunges with 12 reps per leg.
- Rises on a step from 12 times.
- Romanian traction on one leg. Repeat 10-12 times.
- Swings with weighting. Repeat 10-12 times.
- Thrust of the upper block to the chest with a wide grip - 10 times.
- Raise your legs while lying down. Repeat 12 to 20 times.
We have a rest on Thursday. And on Friday we perform a combined workout for the upper and lower body. Only 3 sets of 12-15 repetitions. Rest between sets is no more than 3 minutes.
- Wide-leg squats.
- Lunges with weighting, combined with arms raised in an inclination through the sides.
- Hyperextension and arm lift.
- Bending the legs on the simulator, complemented by the reduction of hands on the simulator "butterfly".
- Bridge buttocks on a gymnastic mat. Twisting.
- Lifting on socks with weights. As well as extension of the arms from behind the head.
On Saturday, cardio classes on a treadmill, exercise bike or ellipse. And on Sunday rest.
Do not like weight training. Will there be an effect from cardio?
Basically, the load includes a training program in the gym. For weight loss, girls tend to give preference to cardio.
As you know, in 1 kg of fat is about 9 thousand calories. For an hour of cardio, on average, you can lose about 300. Suppose you exercise 4 times a week, that is, the total will be about 1200-1400 calories.
It should be noted that the bulk of the calories will be processed from glycogen, and not from fat reserves. And this is only if you have been eating properly all week, taking into account a competently calculated daily calorie intake and BJU. That is, on average, at this intensity, you can burn about 70 grams of fat. And this is very small.
That is why cardio is usually combined with power loads. Such training is many times more effective. So, you will notice the result much earlier.
Track the dynamics
Training of girls in the hall or at home should be regular. And in order to always remember and timely analyze the results, you should keep a class diary.
It is best designed by the type of table. So you can easily enter the duration, the number of repetitions and approaches. This habit is especially useful for beginners. By analyzing the programs drawn up and focusing on the results obtained, it will be easier to make adjustments.
If you are led by a personal trainer, he will track your dynamics. And then make the necessary corrections and changes.
In addition, it is not easy for a beginner to remember the correct technique for each exercise. And when at hand there is a similar type of cheat sheet, then the wasted time will be reduced as much as possible.
Recommendations
Muscle training for girls requires not only physical activity, but also compliance with all the nuances.
- Dosing of the load level. Before ovulation, the emphasis is on high loads, and then on light ones.
- It is better to get a little carbohydrates from food than to sort out the norm.
- Pay close attention to the legs and buttocks. The lower part of women is growing most actively. If you overdo it, you can get disharmony between the lower and upper parts of the body.
- Fast walking for 40-60 minutes with a "working" pulse in the range from 110 to 130 heart rate per minute burns fat more effectively.
- The complex, aimed at performing approaches and repetitions, works great on the female body. Therefore, a girl is better to do maximum approaches and repetitions of interval training than to work with heavy weight.
Physical activity is very important in the modern world for everyone. Training girls only improves. After all, with the help of the right sets of exercises, you can achieve great forms.