The best fitness workout program for girls

If you need a fitness workout program that will help to create a slim, fit and sexy physique, then read this article!

If you are like most women, then you probably would like to to be thin, but not bony; tone the upper body, but do not look at the same time as a masculine weightlifter; have slender legs, elastic buttocks and a raised press.

Well, your dream is achievable, and for this you do not need to possess good genetics or 10 years to go to the gym.

However, you still need a gym workout program. for girls and you need to know what exactly and why you are doing.

Forget about the nonsense that is written in the popular fitness magazines since you will not become a “goddess” by starving and performing a lot of cardio.

Instead, you should take a completely different approach – much healthier, more enjoyable and more sustainable result.

After reading this article, you will learn how to make a program workouts and build the body of your dreams.

But first, I want to talk about what you definitely don’t Must do…

Content

• Worst Fitness Plan for Women
  • Do strength training make girls’ physique less feminine?
  • Cardio workout
• Forget about hunger
• Training program for girls
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5

Worst Fitness Plan for Women

If you read fashionable fitness publications for women, then, for sure, faced with similar tips:

• You need to eat very little (protein and carbohydrates in particular)
• Adhere to a mono-diet such as buckwheat, kefir
• Perform a lot of cardio
• Perform some strength exercises (without using heavy weights)
• Conduct long (2+ hours) workouts 6-7 times a day a week

Sounds familiar, huh?

What do you expose yourself when you follow this recommendations?

Misery!

Constant fatigue … ongoing hunger … hatred for training … dreams of eating up to the dump with your favorite dishes …

Awful.

But this is not the worst. Even worse, what will happen to your physique.

Of course, you will lose weight, but also lose a significant amount muscle mass.

And the more muscle you lose, the worse your body will look even with a low percentage of body fat.

Most women don’t know how attractive they look. “dry” figure with well-developed muscles.

For example, look at the following photos:

Which body do you like more?

I think the second. And, for sure, you would be surprised to know that both of these women have almost the same percentage of fat in the body.

Why is the second option more attractive? Due to increased muscle mass!

After burning fat without muscle development, you just become “skinny” and you will have saggy skin.

Here is another striking example:

Can you guess the weight of this girl in each of the photos?

That’s right – he is the same!

Transformation is associated with improved body composition and fat percentage in body, and not just losing weight.

When you refocus your goals on burning fat and muscle building, then open the door to real progress. Exactly it’s worth the perfect physique.

Therefore, the question is not whether you should build muscle, in the extent to which this needs to be done.

I have worked with thousands of women and I can say that magnificent figures can be achieved by gaining 5 – 10 kg of muscle and reducing fat to 15 – 20%.

These metrics will ultimately depend on how exactly you want to look.

If you want to be healthy, thin and fit, then most likely should not gain more than 5 kg of muscle mass and leave at least 20% fat.

If you want to look like a fitness model (girl on above photo), then you will need a little more muscle and less fat.

The golden mean for most women are the following numbers: 5-7 kg of muscle mass and 17-18% of fat.

So now that we have dispelled some myths, the time has come talk about what exactly needs to be done to achieve the treasured results.

In fact, everything is pretty simple:

• Work a lot with extra weights;
• Do not do cardio too often;
• Maintain a moderate calorie deficit to lose fat;
• Properly balance macronutrients in the diet.

That’s all.

Now let’s take a closer look at each item in separately.

Do strength training make girls’ physique less feminine?

I talked with many women who were afraid that the rise weight lifting will turn them into a giant bodybuilder.

In fact, this is not true.

This misconception like no other prevents girls from building body of your dreams.

At first glance, such an idea seems plausible.

Men train with heavy weights because they want to become more right? Then why women who seek to lose weight and to get a fit look, do you need to do the same?

CrossFit also does not save the situation, because, according to many women, he makes the body the same as weightlifting.

Even a quick Google search for “crossfit girls” yields such:

This is enough for most women to refuse Do heavy squats, deadlifts, or army bench presses.

“I don’t want to look like that,” they say.

If you think the same, then I have some good news: exercises with heavy weights will not make you look like Hulk.

To look like a woman in the photo, you need for many years, every day go to the gym, have a suitable genetics and eat plentifully, and in some cases even take steroids.

However, many women regularly work with heavy weights and still remain miniature.

It sounds implausible, but let me explain everything.

But first, the question: could you name this girl “masculine”?

Probably not.

However, due to the fact that she has much more muscle than the average woman, you would be very surprised at how her body changed if she gained 7 kilograms of fat.

Her legs would lose smooth lines, her stomach would stick out, and hands became like sausages.

The reason is simple: when you gain fat, most of it accumulates inside and over the muscles, so the more you have and of another, the more shapeless your body will become.

Thus, women who want to be thin and fit, you need to learn the following truth: the more muscle you have, the less fat must be in the body so as not to look bulky.

For example, a girl with small muscles will feel thin at 18% fat and quite comfortable at 25%, and a woman with a significant amount of muscle is likely to enjoy your external look at 18% fat, and at 25% it will look overweight.

That’s why I said that most of the women with whom I worked, satisfied with his body, if they gain from 5 to 7 kg of muscle mass and leave fat at about 18%.

Cardio workout

Admit how many marathon runners you saw amazing body type?

Probably not many.

Of course, there are exceptions, but in general, people who are many train for endurance, look, to put it mildly, not impressive.

You definitely should not follow their example.

Therefore, if you think you have to run or practice for years on the stepper, to look great, you are mistaken.

Unfortunately, most women do not understand this. They think, that cardio is the key to weight loss and fit. No matter how strange, according to research, it contributes little losing weight.

Experiments have shown that people performing a lot of cardio in the result is gaining weight, mainly unknowingly consuming too much food and / or reducing other forms of physical activity.

Hence the crowds of overweight people who are exhausted work on cardiovascular machines and wonder why they all have not lost weight yet.

Large volumes of cardio have another drawback – the loss of a fair amount of muscle mass.

So is it worth to forget about this type of training?

Some “experts” believe that in order to burn fat, you only need to perform strength exercises and competently limit calorie intake.

In my opinion, in order to lose weight, you should not do cardio, but I I do not agree that it should be completely avoided.

If done correctly, it can bring favor.

Cardio is able to burn a lot of energy, thereby significantly accelerating fat loss (especially in combination with strength training and taking some additives).

So what is “correct cardio”?

If you want to maximize fat burning and minimize muscle loss, HIIT training (interval training high intensity) will be an excellent option.

Forget about hunger

Imagine the following picture:

You have a slim sexy body that you manage to support without giving up your favorite foods, the number of sweet treats.

You never feel hungry or feel like to eat up to a dump.

And all this is not a pipe dream.

Millions of women today live that way, and you too can.

Remember: you do not need to torture yourself with all kinds of diets to stay slim and happy. You even you can eat more than you think, and no products for you will be banned.

However, if you want to get rid of fat, you should consume less energy than you consume (but not so little that lose muscle and / or adversely affect health).

The key to success lies in the ability to regulate calorie intake and macronutrients based on total daily energy expenditure, image life and eating habits.

Training program for girls

Now I want to give you an action plan that proves that the strategies outlined in the article really work.

Here are its general points:

1. Do the following strength training every week at for 8 weeks.
2. If you want to do cardio in order to burn fat reserves faster, read this article and determine how many and what types of it you must choose.
3. Read this article to determine your need for macronutrients.
4. Read this article to develop a personal plan. power supply
5. Do not back down from the program
6. Use this article to track your progress.
7. Watch the transformation of the body.

As you can see, everything is quite simple.

The training program itself is as follows:

Day 1

CHEST AND CAVIAR

• Bench press on an inclined bench —3 warm-up approaches, 3 set of 4-6 reps (8-10 reps if you’re new)
• Incline Bench Dumbbell Press — 3 sets of 8-10 repetitions
• Bench press on a horizontal bench —3 sets of 8-10 repetitions

Optional: (Train your calves if want to achieve more relief)

• Standing Socks – 3 sets of 4-6 reps
• Sitting on toes — 3 sets of 4-6 repetitions

If you can’t do classic push-ups on the bars, then use a special simulator for this (to facilitate exercise) or do 3 sets of dumbbell presses on horizontal bench.

Day 2

LOWER BODY AND PRESS

• Deadlift with barbell — 3 warm-ups sets, 3 sets of 4-6 reps (8-10 reps if you newbie)
• Barbell Squats — 3 sets of 8-10 repetitions
• Inclined rod traction — 3 sets of 8-10 repetitions
• One-handed torsion barbell pull 3 sets of 8-10 reps

3-6 super press sets

Follow these 3 approaches one after another

• Crossovers — 1 out of 10-12 repetitions
• Raising legs on the “captain’s chair” —1 approach to muscle failure
• “Bicycle” —1 approach to muscle failure

If you have problems with the lower back, then replace the classic deadlift for more gentle options, such as sumo or use the track bar. You can also do traction instead T-bar.

If you can not do the usual push-ups or pull-ups, then do them in special simulators (to facilitate exercise) or pull the dumbbell in an incline.

Day 3

SHOULDERS AND CAVIARS

• Army Bench Press — 3 warm-up approaches, 3 approaches 4 to 6 reps (8-10 reps if you’re new)
• Breaking Dumbbells to the Side — 3 sets of 8-10 reps
• Breaking dumbbells to the sides in an incline — 3 approaches from 8-10 reps

Not necessary:

• Standing Socks — 3 sets of 12-15 repetitions
• Sitting on toes — 3 sets of 12-15 reps

Day 4

HANDS AND PRESS

• Lifting the bar for biceps — 3 warm-ups sets, 3 sets of 8-10 reps
• Bench press with a narrow grip — 3 warm-ups sets, 3 sets of 8-10 reps
• Alternating lifting dumbbells for biceps — 3 sets of 8-10 reps
• Extending your arms behind your head with a dumbbell — 3 sets of 8-10 reps

3-6 super press sets

• Crossovers — 1 out of 10-12 repetitions
• Raising legs on the “captain’s chair” —1 approach to muscle failure
• “Bicycle” —1 approach to muscle failure

Day 5

LOWER BODY

• Barbell squats — 3 warm-up approaches, 3 set of 4-6 reps (8-10 reps if you’re new)
• Leg Press — 3 sets of 8-10 reps
• Romanian Deadlift — 3 sets of 8-10 repetitions
• Lift the pelvis with support on the bench — 3 sets of 8-10 repetitions

In each exercise, do 9-12 heavy sets and increase their number if you feel it suits you forces.

• Rest for 2-3 minutes between each heavy approach and 1 minute between sets in exercises with your own weight.

This will give the muscles enough time to recover so that you were able to make maximum efforts in each approach.

• As soon as you begin to perform with ease prescribed number of repetitions, increase work weight.

For example, if you do 10 reps in the first approach in squats, add 5 kg for subsequent and continue to work with this weight until you can squat 10 times, etc.

I guarantee that if you start doing these workouts and eat right over the next 8 weeks, you will be very happy with the results!

Source: https: //www.muscleforlife.com/the-ultimate-fitness-plan-for-women/