In front of almost any woman who decides to engage in gym, the question arises of choosing a training program. To compile an effective set of exercises, it is necessary to take into account the purpose of future training, the state of health, and whether there is experience in training on simulators and with weights.

Programs for weight loss and weight gain differ in the selection of exercises, intensity and volume of aerobic exercise.

Hormonal background women affect the result of training in the gym. The female body has a low level of testosterone, so the set muscle mass passes slowly.

During menopause, women are forbidden to carry out strict diets that disrupt the production of testosterone.

Excess estrogen disrupts fat metabolism in the direction of weight gain and reduces the effectiveness of weight loss programs. Active cardio training, leading to a significant loss of body fat, can disrupt the flow of menstruation. If they are accompanied by pain, classes in the gym should be temporarily stopped.

Warm up

Any workout begins with a set of exercises to warm up the muscles and prepare the body for physical activity. The warm-up includes light aerobic exercise on a treadmill or exercise bike.

To increase the mobility of the joints and spine, tilts are performed and torso twists, swings or circular motions of the arms and legs. An effective warm-up complex increases body temperature and pulse rate. The last stage of the warm-up is stretching the muscles and ligaments.

Stretching exercises

To warm up the pectoral muscles, clasped behind the back, the arms are extended and raised to the ceiling. In order for the back muscles to stretch, you need to grab the support with your hand, bend over, and take the pelvis back, straightening your legs.

If you raise your arm up, then bend and pull the elbow to the opposite shoulder, the triceps will get a good stretch. Tilts to touch the floor with brushes stretch the hamstrings, lower back and buttocks. To warm up the thigh muscles, you need to bend the leg at the knee so that the heel looks up, and then pull it up and towards you with your free hand.

Features of training for beginners

For women who are going to the gym for the first time, exercise on simulators should be included in the training program. The main goal of the first lessons is to develop the correct technique for the safe exercise.

The muscles of beginners do not know how to contract effectively, therefore, exercises with an exhausting load and the use of significant weights are not allowed. To perform basic exercises with a barbell and dumbbells, a woman should learn to consciously keep her pelvic floor muscles in tension, especially when loading the body in an upright position.

Features of training for women after 40 years

The training program in the gym for women should take into account the physiological changes that occur in the body after 40 years. To maintain muscle mass, two sessions a week are enough, in each you need to perform from 4 to 8 exercises, trying to involve all muscle groups.

The intensity of training should be limited due to poor elasticity of the ligaments and tendons.

Age-related changes affect the accuracy of performing movements, therefore block simulators, dumbbells and fitness equipment are used in the classroom. It is advisable to update the training program monthly so that the body does not get used to monotonous movements and loads.

Do women need barbell and dumbbell exercises

It must be remembered that well-developed muscles are responsible for correct posture, elegant gait and for appearance generally. Only by working with a barbell and dumbbells of moderate weights, a woman will build up and achieve muscle elasticity, for example, the buttocks.

Properly selected load when exercising with free weights has a positive effect on the work of the heart muscle and blood vessels, as well as on the relief of the body. Multi-joint exercises with a barbell and dumbbells allow you to maintain muscle tone while exercising at home.

Do not be afraid of a significant increase in body weight when working with large weights, low level testosterone in female body protects against this problem.

First workouts for women: weight loss

Based on the principle of “do no harm”, a weight loss training program should be adapted to the physical and age characteristics of the body. For this, in the first lessons they give a test load.

If the implementation of the planned number of repetitions is difficult, you need to reduce one approach in the entire complex or in those exercises that are especially difficult to handle.

In the first month of training, aerobic exercise should be given after doing exercises on simulators.

At the same time, it is necessary to control that the pulse does not leave the fat-burning zone. To calculate the lower and upper bound zones, you need to subtract age from 220, and then calculate 60 and 70%.

First workouts for women: gaining muscle mass

the main task the first workouts when gaining weight - mastering the correct technique for performing exercises, and involving a complex of small stabilizing muscles in the work. Therefore, you can not immediately lift heavy barbells and dumbbells, the working weight of the shells must be increased in subsequent workouts.

On the primary lessons it is enough to perform exercises on simulators with a moderate load, 2-3 sets of each. In the warm-up set, more repetitions are performed with less weight, the load increases with each subsequent approach. The duration of the lesson varies from 30 to 50 minutes, depending on the physical capabilities of the woman.

The best exercises in the gym

Training programs for men and women are significantly different. In the gym, ladies, as a rule, strengthen their muscles, giving them a beautiful appearance, so basic and isolated exercises should be included in the training complex.

On the back

Lever thrust in the simulator significantly loads not only the latissimus dorsi, but also the trapezius muscles of the back. This simulator will successfully replace the barbell or dumbbell row to the stomach.

The upper back area is effectively worked out by pull-ups and vertical traction to the chest on a block simulator. To work out the lower back, it is customary to perform a deadlift with a barbell, an alternative to which is hyperextension, especially for problems with the spine.

On your feet

The classic barbell squat is one of the the most effective exercises to work out the entire complex of leg muscles. Women with weak backs or spinal problems should squat in a hack machine and also do leg presses in a machine.

To increase the tone and increase the volume of the gluteal muscles, you need to regularly do lunges with dumbbells, as well as leg extensions in the simulator. Women should not forget to load the calf muscles by performing standing calf raises.

On hand

Dumbbell overhead extensions and push-ups are popular shoulder extensor exercises. If the triceps are a problem area, then they are additionally worked out by extending the arms on a block simulator and doing bench presses with a narrow grip.

A beautiful shape and volume of the biceps will be provided by bending the arms with a barbell while standing. Dumbbells provide an opportunity to load the biceps of the shoulder muscle in a tilted position, and bending on the biceps machine increases the intensity of training on the hands.

On the press

A woman should initially perform regular and reverse crunches while lying on a bench to prepare the abdominal muscles for more difficult work. The intensity of the training is increased by working on a press machine and twisting on a block simulator.


For women who are going to the gym for the first time, exercise on simulators should be included in the training program.

The fat layer in the lower abdomen is reduced by lifting bent legs in a simulator that has stops for the elbows. The muscles of the press, which are responsible for the slimness of the waist, work well on the torso machine and turns of the torso with a body bar.

Workout table in the gym for women

Gym workout program

No. pp

Name of the exercise

Approaches

repetitions

Workout 1 (for muscle tone)
5 minutes
1 Lever pull in the simulator 3 10-12
2 Vertical traction on a block simulator 3 15
3 Press on the chest in the simulator 3 10-12
4 Breeding hands with dumbbells lying on a bench 3 15
5 Leg press in the simulator 3 10-12
6 Information legs on the simulator 3 15
7 Leg curls in the lying machine 3 15
8 3 12-15
9 Regular twists 3 20
10 3 50
11 Walking uphill on a treadmill 30 minutes

Workout 2 (Circuit)
Warm-up: orbitrek 5 minutes
1 Horizontal traction on a block simulator 3 15
2 Dumbbell press lying on a bench 3 15
3 Standing dumbbell curls 3 15
4 Extension of arms on a block simulator 3 15
5 Leg extension on the simulator 3 15
6 Information legs on the simulator 3 15
7 Lifting bent legs on the simulator 3 15
8 Orbitrek 30 minutes

Day of rest

Workout 3 (strength)
Warm up: exercise bike 5 minutes
1 Bench Press 4 10
2 Squats 4 12
3 Rod pull to the belt, standing in an inclination 4 10
4 Standing barbell curls 4 10
5 Extension of the arm with a dumbbell up 4 10
6 Deadlift with barbell 4 12
7 Reverse crunches 3 15

Day of rest

Workout 4 (working out problem areas)
Warm-up: orbitrek 5 minutes
1 Lunges with dumbbells 3 15
2 "Buttock Bridge" 3 20
3 Breeding legs on the simulator 3 20
4 Bench push-ups 3 15
5 Bent Over Dumbbell Extensions 3 15
6 Extension of arms on a block simulator with a rope handle 3 15
7 Oblique twists lying on the floor 3 20
8 Torso twists with bodybar 3 50
9 Lateral torso 3 20
10 exercise bike 20 minutes

Cardio workout (60 minutes)
1 Warm up: walking on a treadmill 5 minutes
2 Orbitrek 15 minutes
3 Interval walking on a treadmill 35 min
4 exercise bike 10 min
5 Cooldown: Walking on a treadmill 5 minutes

Day of rest

Circuit training

The circuit training program in the gym is used by women to reduce weight without losing muscle mass. Circuit training consists of 6-10 exercises covering the entire muscles of the body, sometimes the muscles are worked out locally in different days.

In each approach, the exercises are performed alternately for 10-15 repetitions, at a fast pace and without a break. To get a tangible result, you can not practice to failure, and you should also follow the technique and have experience in training.

cardio training

Cardio training involves any aerobic exercise that increases the heart rate and is aimed at burning subcutaneous fat.

A well-equipped fitness club offers big choice equipment for aerobic exercises:

  • Treadmills,
  • exercise bikes,
  • orbitreks
  • rowing simulators.

Cardio training is long in time, you should start with walking, which gradually increases the load on the heart. For classes, one or more simulators are used, with different working hours on them.

Split workout

The essence of the method is the separate training of muscle groups during the week. So on Monday they load the biceps and back muscles, on Wednesday - quadriceps, calves and shoulders, and on Friday they leave pectoral muscles and triceps. The session consists of several exercises for each muscle group, the number of sets and repetitions determines the ultimate goal of the training program.

Split training is effective for gaining mass or body shaping, and with weight loss - for targeted study of problem areas. The system of separate training is not suitable for those who have just started exercising or often skip classes.

Power training

For women, the strength training program in the gym is made up of basic exercises, taking into account the physique and age features. The main part of the workout includes 5-6 exercises performed in three sets.

Working out the muscles for 8-10 repetitions, with breaks of no more than 90 seconds, increases the level of testosterone in the blood, which stimulates the subsequent increase in body weight. The weight of the weights should allow you to perform the planned number of repetitions without violating the correct technique. If the next day you feel stiffness of the muscles, at the next workout you need to slightly reduce the working weights.

Proper nutrition during active training

The calorie content and composition of the daily diet should be consistent with the goals of training in the gym. When training for weight loss, a strong reduction in caloric intake should not be allowed so as not to disrupt the metabolism in the body.

When gaining weight, protein is consumed at the rate of 2.5 grams per kilogram of "net" body weight, that is, without taking into account the weight of fat. Most of the daily protein should be eaten after training and during evening time.

Carbohydrates are a source of energy, as well as an important component of muscle growth, so they account for up to 50% of the daily caloric intake. The diet includes slowly digestible carbohydrates and fruits, which are eaten before lunch and an hour before class.

Fats should not be excluded from the diet, but they should not be abused, so as not to increase the amount of subcutaneous fat. All the main components of nutrition are divided into three main meals and two low-calorie snacks.

Do women need proteins and gainers

A woman who wants to gain weight or lose weight aesthetically should supplement her diet with sports supplements. Nutrient mixtures consisting of 50% or more protein, called proteins, are added during training for muscle growth and during strict diets.

Protein shakes are easy to digest, help fight hunger, and provide the body with essential amino acids to grow and maintain muscle fibers.

Gainer is a carbohydrate-protein mixture that fully restores after physical activity, but not desirable for problems with speed dial weight. Women with a lean physique, or who are not able to eat regularly, the daily diet must be balanced with a gainer.

Important: protein is unhealthy when consumed improperly, so when choosing a sports supplement, you should consult a professional instructor or doctor.

Sample menu for 3 days for women

On the day of strength training, nutrition takes into account the body's need for protein and carbohydrates to work with increased intensity. An important meal is a snack 30-60 minutes before training.

It is desirable to divide the morning snack into two meals, and dinner includes slow carbohydrates to restore muscle glycogen:

  • Breakfast - an omelet from a couple of eggs and oatmeal on milk.
  • Snack - a glass of fruit juice.
  • Snack - a small apple or tangerine.
  • Lunch - portion boiled fish with rice and vegetables.
  • Snack - cottage cheese or drinking yogurt.
  • Before training - a small banana.
  • After class - a gainer or protein shake, depending on the time of training.
  • Dinner - poultry, vegetable salad with broccoli, a piece of bread with cereals.

On the day of rest, the diet should provide full recovery and growth of muscle mass:

  • Breakfast - bake pasta in microwave oven with cheese and eggs.
  • Snack is a juicy fruit.
  • Snack - green tea with dried apricots or dates.
  • Lunch - beef chop, buckwheat, fresh tomatoes and cucumbers.
  • Snack - 30 g of muesli with yogurt.
  • Dinner - lean meat, vegetable stew.
  • Before going to bed - low-fat kefir and 1/2 teaspoon of bran.

Nutrition on the day of cardio training creates the conditions for achieving maximum fat burning. Do not eat any food before and for an hour after class.

The menu should include only slowly digestible carbohydrates, and for dinner - protein foods:

  • Breakfast - rice with vegetable salad.
  • Snack - vegetable salad.
  • Lunch - lean meat, some buckwheat porridge and fresh vegetables.
  • Snack - unsweetened yogurt with 1/2 tea bran.
  • Dinner - cottage cheese casserole and unsweetened yogurt, as an option - a protein shake.

When to expect the first results

An excellent result of a month of hard strength training is about 400 g of new muscle mass. By building no more than 100 g of muscle per week, women should not expect an immediate visual effect when gaining mass.

The effect of daily exercises on increasing tone becomes noticeable after two weeks.

Muscles supported in constant voltage, look voluminous and more embossed.

The first results in the gym are most quickly achieved by women who want to lose weight. This requires a training program that combines strength and aerobic exercise, and adherence to a proper diet.

Visible results appear after just a few regular sessions.. Reducing daily calorie intake and high intensity training allows you to lose up to 1 kg excess weight in Week.

The training program in the gym should be consistent with the goal that a woman sets for herself. The intensity of classes is selected taking into account the age-related characteristics of the physiology and physical capabilities of the woman.

So that the first results of training are not long in coming, it is necessary to carefully compose and strictly observe the diet. The advice of experts will help you avoid mistakes in nutrition and choose the right sports supplements.

Gym training program for women: video

Training program for beginners, see the video clip:

3-day split program, see the video:

In order to lose weight, strengthen muscles and get rid of excess fat You don't have to go to the gym regularly. Bring your body into perfect shape possible at home. We are offering to you home workouts for girls with an exercise plan and workout tips for effective weight loss.

Workout at home for girls: pros, cons and features

Even if you are busy with work and family affairs, 30 minutes for fitness You can always select several times a week. Especially if you organize effective workouts at home. If you thought that working out at home for girls is of little use, then try our ready plan exercises for weight loss and muscle tone of the whole body and get a toned and slender body.

Why should you pay attention to home fitness? What are the pros and cons of working out at home for girls compared to visiting a fitness club?

Benefits of training at home:

  • You save time on the road to the gym.
  • No need to adapt to the schedule of the fitness club.
  • You save money on the purchase of a subscription.
  • It is psychologically more comfortable to study alone, no one is watching you and does not cause inconvenience.
  • You do not need to purchase special fitness clothing, you can work out in a home T-shirt and shorts.
  • For young mothers on maternity leave, training at home is the only way out if there is no one to leave the child with.
  • A large selection of ready-made video programs and exercise complexes will make workouts at home for girls varied and effective.
  • You will have a comfortable shower or bath with all the necessary accessories at your fingertips.
  • You can practice early in the morning before work or late in the evening after work.

Cons of training at home:

  • There is no trainer who will put the correct technique for performing exercises.
  • At home, there is no variety of simulators, and additional equipment must be purchased.
  • You will have to independently think over and compose a set of exercises or look for a suitable program.
  • For training at home, girls need to have a strong motivation for training, no one will “kick” from the outside.
  • At home, there are too many distractions that can derail your workout: household chores, a family that needs attention, a desire to relax or surf the Internet, etc.

However, the convenience and comfort of home workouts outweigh the small list of cons. All you need to workout at home is to free up a small square of space in the apartment, set aside 30-60 minutes for a session, create an exercise plan and start training.

Equipment for training at home

For weight loss and body tone, you can exercise at home and without additional inventory. weight training own body give a good load and help to work out the main muscles and speed up the process of fat burning. However, for b about For more variation in training, it is desirable to have at least dumbbells: they are especially useful when performing strength exercises. In addition to dumbbells, you may need a chair, bed, or bedside table for some exercises that require support.

If you have some additional equipment at home or have the opportunity to purchase it, then this will help you diversify your exercises and increase the effectiveness of your workout. However dumbbells are the most basic equipment, which will be enough for a full workout at home for girls. It is also advisable to have a rug or mat on the floor if you have a hard or cold floor.

What other equipment can be purchased:

  • Fitness elastic band: the most popular equipment in recent times, ideal for the hips and buttocks.
  • Mat: the main equipment that is necessary for almost any workout at home.
  • Fitball: a round ball for abdominal exercises and the development of stabilizing abdominal muscles.
  • Tube expander: ideal for training arms, shoulders and back.
  • Elastic Band: Very useful for strength training and stretching.
  • Massage roller: for muscle recovery after exercise and self-massage.
  • TRX loops: for functional training at home.

So, for cardio training and functional training for body tone, you can do it without additional equipment, with your own body weight. For strength training, you will need dumbbells from 1 kg to 10 kg, depending on your capabilities and goals. If you plan to train at home for a long time, then it is better to purchase collapsible dumbbells. Can be used instead of dumbbells plastic bottles with water or design dumbbells yourself:

Home workouts for girls: basic rules

1. Any workout should always start with a warm-up (7-10 minutes) and end with a stretch (5-7 minutes). This is a mandatory rule that should always be remembered. Check out our warm-up and stretch options:

  • Warm-up before training: exercises + plan

2. Don't exercise on a full stomach. Training should begin 1-2 hours after the last meal.

3. 1.5-2 hours before training, you can afford a full meal. If this is not possible, then take a small carbohydrate snack 45-60 minutes before the start of the class. 30 minutes after training, it is better to eat a small portion of protein + carbohydrate (e.g. 100 g cottage cheese + apple or 1 scoop of whey protein in milk) . But for weight loss, the most important thing is not what exactly you eat before and after training, but how you generally eat throughout the day.

5. You can train in the morning on an empty stomach. The time of classes does not affect the process of losing weight, so choose the morning hours only if you are comfortable exercising after waking up. You can have breakfast 30 minutes after class, preferably protein + carbohydrates.

6. Don't forget to drink water. Drink a glass of water 20-30 minutes before your workout and one or two glasses of water after your workout. During class, drink every 10 minutes, taking several sips.

7. Be sure to exercise in sneakers so as not to harm the joints of the legs. Also wear a sports bra to support your breasts and comfortable clothes made from natural fabrics that allow you to move freely. If you do yoga, Pilates, or do gentle floor exercises, you don't need running shoes.

8. Do not overload yourself with training, at first it is enough to do 3 times a week for 30 minutes. Gradually, you can increase the duration and frequency of classes: 4-5 times a week for 45 minutes, if you want to force the results.

9. If you have back problems, it's best to minimize ab exercises that are performed on your back by replacing them with planks and variations:

For training we use circular pattern: Perform each exercise for 30 seconds + 30 seconds rest and then move on to the next exercise. After the end of the circle, we stop for 2 minutes and start the circle again from the first exercise. We repeat the exercises in 3 circles . If the exercise is performed on two sides, then we perform 30 seconds first on one side, then 30 seconds on the other. Each circle will take you 7-8 minutes.

Day 1

2. Leg raise (both sides)

3. Static plank (you can kneel down)

Day 2

2. Plie Squat

5. Bringing the thigh lying on the side (on both sides)

Day 3

1. Leg raises

3. Side lunge (both sides)

4. Walking with the spread of the arms and the overlap of the lower leg

5. Lateral leg raise on all fours (on both sides)

Workouts at home for weight loss and fat burning

If you are looking for a workout at home for girls who want to lose weight and have at least a little fitness experience, then we offer you a set of exercises for burning fat based on cardio and muscle tone exercises. In this version of home workouts, you also do not need additional equipment.

For practice, we again use circular pattern: each exercise is performed for 40 seconds + 20 seconds rest and then move on to the next exercise. After the end of the circle, we make a stop for 1-2 minutes and start the circle again from the first exercise. We repeat the exercises in 3-4 circles (for starters, you can do 1-2 circles, see how you feel) . If the exercise is performed on two sides, then we perform first on one side, then on the other. Each circle will take you 8 minutes.

Day 1

2. Walking lunges forward

4. Skier

5. Leg raise to the side (both sides)

6. Side plank twist (both sides)

Day 2

2. Bulgarian lunge (both sides)

5. Leg swing (on both sides)

Day 3

2. Getting up from a chair with a raised leg (both sides)

4. Plank jumps with leg extension

5. Leg raise (both sides)

Workouts at home to tone muscles and reduce body fat

If you are looking for workouts at home for girls who are not overweight, but want to tone their bodies, then we offer you a set of exercises to strengthen muscles and reduce body fat. Unlike the previous scheme, the circle includes only one cardio exercise, the rest of the exercises are aimed at muscle tone and getting rid of problem areas. You will need dumbbells 2-5 kg.

We train in the same way in a circular pattern: we perform each exercise for 40 seconds + 20 seconds of rest and then move on to the next exercise. After the end of the circle, we make a stop for 1-2 minutes and start the circle again from the first exercise. We repeat the exercises in 3-4 circles (for starters, you can do 1-2 circles, see how you feel) . If the exercise is performed on two sides, then we perform first on one side, then on the other. Each circle will take you 7-8 minutes.

Day 1

2. Pulling up dumbbells in the plank

4. Push-ups (possible on your knees)

5. Lunges in a circle (on both sides)

Day 2

1. Lunge on the spot (on both sides)

2. Breeding arms with dumbbells in an incline

5. Plank spider

6. Twisting to the side (on both sides)

Day 3

1. Diagonal lunges (possible with dumbbells)

2. Side plank (both sides)

4. Side lunge (both sides)

5. Reverse push-ups

Strength training at home to strengthen muscles and develop strength

If you want to strengthen muscles, develop strength and improve body composition, then we suggest you strength training for girls at home. The program includes strength exercises with dumbbells. We perform the exercises for the specified number of approaches and repetitions (for example, 4x10-12 means 4 sets of 10-12 reps) . Rest 30-60 seconds between sets, 2-3 minutes rest between exercises.

If you want to effectively work on the muscles, then the weight of the dumbbells should be taken so that the last repetition in the approach is performed at maximum effort (from 5 kg and above). If you only have light dumbbells available, then do b about a higher number of repetitions (for example, 15-20 repetitions), but in this case, the training will not be strength, but fat burning.

The training program for girls in the gym for burning fat is an interesting topic, videos of a similar plan are replete with all kinds of services.

Unfortunately, one video is not enough to create an ideal figure: an accurate picture of the training course is not enough.

It is rather difficult to extract detailed instructions from the sea of ​​information on what to do and how to do it.

We tried to collect all the most important things about fast fat burning with the help of simulators.

Be warned: it just won't.

But what are difficulties when the perspective is a body without a single superfluous fold, which you have been dreaming of all your life?

The harder you try, the greater the victory will be! So, let's begin.

The fat burning workout program for girls in the gym - a combined method or a circular one?

When we first enter the gym, it is important for us to maintain a productive rhythm of visiting the sports club.

After solving this question, the next question arises: how exactly to train? With what intensity?

Exercises for girls in the gym to burn fat should be done using two methods:

  1. Combined
  2. Circular

The first involves mixing power loads and cardio.

The result is high-intensity training, in which the body does not have time to adapt to constantly changing conditions, and the fat burning process is much more effective.

The combined method is very convenient to use if you prefer to go to a small gym or training takes place in the evening when there are a lot of people.


Making an effective workout plan

Do one set on the machine and go to the elliptical or treadmill.

In extreme cases, a skipping rope will do. Due to this “mix”, the productivity of the process improves.

You will only need an hour to get a good effect from the workout.

The circuit method involves repeating each exercise until you complete one cycle. Then you can rest and start the second.

Usually there are at least three of them (more often). This is the ideal method for losing weight, as it is similar to strength shaping.

Each circle must be done as quickly as possible, ideally within the time frame.

It is impossible to pump up using the circular method, because small weights must be applied.

But the fat burns before our eyes! Get it to work different groups muscles, otherwise you simply cannot withstand such tension.

It should be noted that this method is not suitable for everyone.

It is necessary to have a certain endurance potential and a good sportswear.


If you decide to go for a combination exercise, always start with running or a stationary bike.

This type of activity will help to warm up well.

Keep in mind that fat burning does not start immediately, take about twenty minutes for the first run, but do not arrange a marathon!

Watch your heartbeat, it should not exceed 160 beats per minute.

Do you choose circuit training? Move the most difficult exercises to the middle of the lesson, leave the simple ones at the beginning and at the end.

Prepare all the shells in advance, there should not be a long stop.

Below are workouts that are suitable in both cases. Using the circular method, simply remove the cardiopauses.


Tip: if you are new to sports, choose a combined style, it is easier to tolerate by an unprepared body.

Workout program for girls in the gym to burn fat. Slim silhouette and sexy curves

Any program in the gym for burning fat is easier to perceive if you have previously read the photo of the exercises, and even better - watched the video.

Not everyone can afford the services of a personal trainer.

But this is not critical if you have minimal sports experience and an inquisitive mind.

It would be ideal to order a few introductory lessons (in many clubs, when buying a first subscription, they are provided free of charge) and ask to show the technique of performing exercises.


Take the first few sessions with a trainer.

Then it will be enough to write out tasks for yourself in a notebook by day and start thorny path to dream.

Day one: do the chest, legs and gluteal muscles

  1. Start by warming up on any cardio machine. A bicycle is also efficient, but if you choose, stop on a treadmill. Ten to twenty minutes is enough.
  2. Warm up your large muscles by squatting with a barbell on your shoulders. The legs are wider than the hips, the head looks forward. Come up to the rack, dive under the bar and put the weight on your shoulders by straightening your legs. The bar should not touch the neck, but be located exclusively on the deltas. Squat to parallel level, focusing on your heels.
  3. Pump your hips, buttocks and legs with a press on the appropriate simulator. Sit on an incline bench and rest your feet on the platform. Having straightened them completely, move the limit valves and do the exercise. Girls are recommended to set their feet wide, socks look slightly to the sides.
  4. And more cardio! It will make the workout more dynamic. Run without inclination, if you chose an ellipsoid, do not increase the load.
  5. Deadlift ... where without it, only in this case the exercise takes place with straight legs. Take a barbell with a wide grip and take a step back. Place your feet close together. Lower the bar just below the knee and return to the starting position. The legs are slightly bent. Make sure that the spine is straight and the bar moves along the body.
  6. Sit on an incline bench (set it to 40 degrees), prepare weights for yourself in advance. Lean on the surface, the head lies, the neck should not experience tension. Dumbbells in the hands are parallel to each other. The movements are slow and measured.
  7. Use the butterfly simulator. Hands are uneven, slightly bent. At the peak moment of tension, lean forward a little. If a higher grip is used, the upper chest works, lower - the lower.
  8. "Hitch" on any cardio machine. Try to make it to the end of the hour.

Tip: Try to start training on Monday and continue every other day. On weekends, you sleep well and recuperate, so the first workout of the week is often the most explosive, Tuesday is useful for recuperation. Customize the process according to your own well-being.

Day two: working out the back and stomach

  1. Warm up with cardio. Run or do 30 burpees.
  2. Well, if there are rings in the hall, in last resort use a barbell or a Smith machine. Dive under the bar and, hanging on your hands, perform reverse pull-ups. You can easily adjust the height, and hence the complexity of the task.
  3. Take dumbbells of average weight for you. Bend your legs slightly, arms moving along them. In the same position, the eyes look forward. In general, the pose resembles a skier. Squeeze your shoulder blades together with each movement. The elbows are pressed to the body and look up.
  4. It's time for medium-intensity cardio. Try to drink more water. It is strictly forbidden to use belts and body wraps (wraps) during this practice. In addition to overheating, double the load on the heart and increased sweating, you will not get anything. Some believe that this way the fat is better out of the body. But this is 100% myth. Fat does not enter our body through the skin, and therefore it leaves in completely different ways.
  5. Put your feet on the bench, your back on the mat, your hands behind your head. Twist the body, trying to reach the legs. A simplified version involves finding the legs on the floor in a bent position. It must be done to the limit, until you feel a strong tension in the press.
  6. Sit on a bench and grab the edge with your hands. Straighten your legs in the air and forcefully pull them towards you. The body at the same time goes “back” a little, providing you with balance. Try to twist as hard as you can.
  7. Cardio to choose from, as an option - a stepper. Hold on longer.

Tip: try to come to the gym at the same time. Gradually, the body will transfer the peak of activity to this hour. Exchange processes will be significantly accelerated.

Day three: for beautiful legs, buttocks, shoulders

  1. Cardio warm-up at medium pace. If you chose the jump rope, do a series of cycles of 150 repetitions each.
  2. For the next exercise, you will need a bench, a wooden (sports) box or stand. Take dumbbells in your hands or put weights on your hands. Step up the hill, alternating legs. The gaze is directed forward.
  3. Lunges are considered one of the main exercises for building chic toned buttocks. Take dumbbells in your hands and step forward (in place or moving around the room) without going beyond the level of the sock. It is important not to fall down, but only lightly touch the floor with your knee.
  4. Run at medium intensity for about twenty minutes.
  5. The next exercise is best done while sitting. Sit on a bench with a back and firmly plant your feet on the floor. Take a barbell or dumbbell and with a straight back pull it (them) to your shoulders behind your head, then push it up. For these purposes, the Smith machine is ideal. Choose the width of the grip yourself: at the bottom of the movement, the forearms should be vertical.
  6. Take dumbbells weighing 40% of your maximum. Bend your legs slightly and tilt your body forward slightly. Spread straight arms to the sides just above the horizon, but do not touch the hips below. Try not to sway while doing repetitions, this significantly reduces muscle tension.
  7. End your training day on a cardio machine.

Tip: Do each exercise listed at least fifteen times.


Increase loads gradually

Start each day with a tablespoon linseed oil cold pressed or fish oil in capsules.

A well-established fat metabolism is the proper functioning of the liver, well-groomed hair and skin, a regular menstrual cycle and a fast metabolism. It is a shame not to use such potential for your own purposes.

Just make sure your kidneys are healthy.

“Drink water” is not new advice, but for some reason it is most often neglected.

Meanwhile, without water, weight loss will almost certainly stand still.


Dumbbell exercises are indispensable

Drinking several liters of plain water good quality, you will notice how small wrinkles disappear from the face, and the skin color itself becomes even.

You will be less hungry, and without a moderate diet, all efforts can go down the drain.

For active fat burning, reduce rest to 30-40 seconds.

Alternate the training of muscle groups as suggested in our program. If you want to get faster results - add the fourth and fifth training in the form of pure cardio.

Set a goal for yourself: 5, 8 or 10 km a day and honestly carry out your plans.

Instead of a late dinner, eat half a grapefruit. It will help to get rid of extra centimeters.

Studies assure that on average it will be possible to burn an extra kilogram or even a few.


The second option is low-fat kefir with fiber. She, like a sponge, absorbs and removes slags and toxins. It will be easier for the body to switch to a new mode.

Do cardio as soon as you wake up.

Morning exercise depletes the remaining sugar in the body, and you lose weight much faster. The main thing is to eat nothing.

If there are no stomach problems, drink your morning coffee without sugar and go to work for the future beauty of your own body.

Hello, dear girls. I hasten to please you - the topic of this article is only for you. And it is called like this: "Gym training plan for girls." I will tell you how to quickly lose weight with the help of this plan, strengthen your body. By the word "plan" I mean a training program with a clear organization of all activities in the gym.

The gym is a place where you can not only realize yourself as a successful athlete, but also significantly improve your physical condition in many ways. So, in a relatively short time, you can both, and due to the growth of muscles, and dry out, increasing the drawing of existing muscles, and increase the performance of different physical qualities. It just takes a little effort. And in order not to waste time in vain and not make banal mistakes, it is necessary to prepare a plan that will have to be followed steadily. Well, I have already prepared a plan for you, you just have to “listen” to it.

weight loss training program

The program is designed for 4 training days a week: alas, beauties, you will have to sweat. But I understand that not everyone will be able to find so much time for sports, so you can combine the second and fourth workouts into one. But then you will have to work in two sets - you completed one exercise, immediately do the second without a break, and then only a short rest. Exercises should target different muscle groups, such as the shoulders and legs.


During running exercises (and after them) do not drink water - stamina will drop. And after power - always, please.

As for rest, between exercises it is necessary to rest no more than a minute and a half, between sets (approaches) and even less - a minute. Use a timer.

As for the exercises themselves, I provide you with a detailed analysis of them, but only a plan from me. But do not forget about before each lesson. Optionally, include the same hitch, consisting of running exercises or jumping rope.

Since the training is aimed at reducing the fat layer of the body, the weight of the weights in basic exercises should be 50 - 55% of the maximum. in insulating and special exercises weights should be selected personally by you: do an approach of any exercise from 15 to 20 times. If you feel that you have the strength to do more repetitions, then the weight is small. Throw some more. Repeat procedure.

You must when doing last repetitions experience a burning sensation in the muscles - sure sign that calories are burned. Better yet, contact the on-duty trainer in the gym for clarification of individual exercises and weight selection.

Keep a training diary where you will record how much weight in a particular exercise, how many sets you did or did not do, how you feel, and also the effectiveness of the program - weigh yourself after each workout and write down how much weight you lost.

So, the training program for burning fat

First lesson.

Second lesson.

Third occupation.

  1. Deadlift (classic stance). 6 - 7 to 14 - 16.
  2. Romanian (dead) thrust. 4 to 16.
  3. Bent over barbell. 4 to 20.
  4. Thrust of the upper block (divided in half to the chest and behind the head). 4 to 20.
  5. Lower block pull. 3 to 20.
  6. Jump rope - 10 minutes.
  7. Twisting the hoop - 5 - 6 minutes.
  8. Bending the arms with a barbell. 4 to 20.
  9. Alternately bending the arms with dumbbells. 4 to 20 (for each hand).
  10. Press. 6 to 20 - 25.

Fourth lesson.

  1. Army press stop. 6 to 14.
  2. Bench press in Smith (split in half to the chest and behind the head). 4 to 14.
  3. Treadmill or orbitrek - 25 minutes. The speed is the same.
  4. Lifting dumbbells to the sides. 5 to 14.
  5. Lift dumbbell forward. 4 to 14.
  6. Incline dumbbell side raise. 4 to 14.
  7. Tilts with dumbbells to the side. 4 to 15 - 20 (for each side).
  8. Hyperextensions. 4 to 15 - 17.

Additionally

Gradually, you can increase the pace of the exercises, the number of sets and repetitions. It is even possible to increase the weight of weights by 5 - 7% in a month and a half.

Actively use the stretching of the muscles that were involved in the previous lesson. It is best to use it immediately after a workout.

For beginners it will be a great help. sports nutrition, aimed at reducing excess weight such as fat burners, creatine, L-carnitine and other supplements.

What to eat when losing weight is a separate topic, but in short, then eat 1.5 - 2 hours before training, close the "protein-carbohydrate window" with cocktails and divide meals into 5 - 6 meals in reduced portions. Avoid sweets.

Learn more about the course »»

The above program is the training plan in the gym for girls. Perhaps, after consulting with the coach, you can improve or refine it, the main thing is that there is a desire. And if you want, then leave your comments, subscribe to blog updates. I will also be glad if you share this article with your friends in the social. networks. Be loved and beautiful.

Sincerely, Vladimir Manerov

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If you are just starting regular training, it is best to do this under the supervision of a trainer. A specialist will not only help you draw up a competent training plan to achieve your goals, but also give recommendations on nutrition (because more than half of the success of a business depends on diet), and also teach you how to use the simulators correctly. If you have any contraindications or health problems, the trainer should take this into account when preparing exercises for you. All this is important not only to avoid injury, but also to ensure that your training does not go to waste.

A common mistake for beginners is to write a program without consulting a coach or to practice without any plan at all. If you randomly run on the track and periodically do a couple of approaches on different simulators, losing weight and beautiful relief are unlikely to become available to you. So literate individual program training in the gym is very important for girls.

Remember that one simulator is not always enough. For weight loss and muscle development, it is also important to work with free weights, that is, with dumbbells and a barbell. You need to increase the load gradually, starting with a small one. Do not be afraid to “pump over”: for 2-3 workouts a week you definitely won’t become a bodybuilder, but nice shape muscles and a toned body can be acquired.

Gym workout program for girls

There are several common types of programs. For example, split workouts, during which attention is paid only to a certain muscle group.

Popular

For beginners, whole-body workout systems are suitable for each workout in order to increase the level of sports training and make the figure more toned in general.

As already mentioned, classes must be supplemented proper nutrition with enough protein. Appetite can increase, so during the period of active training it is better to eat small portions 5-6 times a day in order to prevent feelings of hunger and not overeat, especially at night after visiting the gym.

Each workout should begin with a warm-up, which may include running on a treadmill for 10-15 minutes, as well as squats, bends, turns for 5-7 minutes. Warming up helps to avoid injury and warm up the body, preparing it for training.

Sample exercise plan

Do not forget that the coach will make a real plan for you. It might look something like this:

Workout 1

  • Lunges with dumbbells: 3 sets of 15 times on each leg
  • Deadlift: 3 to 10
  • Lying leg curl: 2 to 20
  • Press exercises: 3 to 25
  • Arm exercises with dumbbells: 3 to 15
  • Twisting: 2 to 10

Workout 2

  • Steps on the step: 3 sets of 20 times
  • Burpees (jumping out of a support prone): 2 to 15
  • Dumbbell bench press: 3 to 10
  • Barbell or barbell squats: 2 to 10
  • Hanging leg raises: 2 x 10
  • Breeding dumbbells lying down: 2 to 15