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Female fitness: the diet and examples of exercise programs

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Female fitness: the diet and examples of exercise programs
The contents

  • Diet and exercise for girls
  • Program of strength fitness workouts for women
  • Weekly plan fat-burning fitness classes

Slim trim figure is the dream of most girls, which is not as difficult as it seems. For its implementation it is sufficient to slightly change their way of life. Need, first, to make adjustments to the diet, and secondly, to increase the amount of physical loads exerted on the body during the day. To implement the last point it is necessary to systematically perform physical exercises that promote fat burning and muscle development.

Diet and exercise for girls

To achieve a slim figure, you need to act comprehensively, taking into account the following features of exercises and nutrition:

  • caloric intake should match daily rate, calculated taking into account individual anthropometric data and lifestyle features.

To speed up the process of weight loss the total amount consumed during the day, calories can be reduced, but not more than 10%. When performing power train fitness workouts for mass caloric intake can be increased by 10% of the daily value through foods rich in protein and slow carbs;

  • in addition to calories, you must maintain a balance of nutrients, which may vary somewhat depending on the desired outcome of fitness activities.

For active growth of the muscle percentage of proteins, fats and carbohydrates should be 30%, 20% and 50%, respectively. The balance of nutrients that contribute to weight loss, should meet the following values: 45% protein, 35% fat and 20% carbohydrates;

  • in developing the programme, the fitness training should be guided by the rule that the load should be spread evenly over the whole body, involving all major muscle groups during a single exercise.

In other words, girls are not encouraged to use split programs, whose characteristic feature is the training muscle groups of a particular body part;

  • the training program, in addition to exercise must include cardio.

They needed and those women who want to reduce weight, and the girls working on increasing muscle volume. In the first case of cardio help to reduce total body weight, and the second reduction of subcutaneous fat that hides the relief of the muscles.

Program of strength fitness workouts for women

For optimal effects of power fitness workout is recommended three times a week. In this chart the muscles enough time to recover and strengthen. In the first training day girl can perform the following set of exercises involving the repetition of each element in 3 approaches:

  • Squats with weights or without, depending on the level of physical training. The number of repetitions in the approach — 15.
  • Lunges with dumbbells. You need to perform at least 10 repetitions on each leg in each set.
  • The thrust of the weighting to the belt that runs 10 times on each hand.
  • Pull the easy grip. Need to do 3-5 reps.
  • A press of a bar lying on a bench with a sloping backrest. Perform 12 reps.
  • During the second fitness session of the week you can work this plan:

  • Pull rod to the stomach. Repeat up to 15 times in each set.
  • Bring the upper block to the chest using a narrow grip. Perform 12 reps.
  • The plie squat. You need to sit down 15 times in each approach.
  • Exercise “Owner”, involving the simultaneous rise of the lower limbs and torso with hands, lying on his back. It needs to be executed 20 times.
  • Bulgarian lunges with barbell standing on one leg. The optimal number of repetitions for each lower limb — 10 times.
  • The third training day can be filled with such exercises, done in 3-4 approach:

  • Deadlifts, repeated 15 times in each set.
  • Squats with a barbell. You need to perform 10 repetitions.
  • Pull the lower block to the belt. It should be repeated 15 times.
  • Dumbbell bench press lying. The optimal number of repetitions in each set 15 times.
  • Breeding dumbbell in hand in the standing position. Perform 12 repetitions.
  • Weekly plan fat-burning fitness classes

    To reduce excess weight fitness training must be done before 5 times a week, evenly distributing between training days weights and cardio. For example, Monday you can work according to this scheme, repeating each exercise 4-5 approaches:

  • The leg press in the simulator. Repeat 10 times.
  • Romanian deadlift, performed up to 10 times in each set.
  • Pulling up. The average number of repeats 10 times.
  • Push-UPS, repeat 10-12 times.
  • Strap, fixed for a minute.
  • The second training day (Tuesday) you need to focus on cardio and spend the next circular fitness training in the gym, including 4 rounds with rest intervals between them to 1-3 minutes:

  • A quick run on the treadmill for 2 minutes.
  • Strap duration 60 seconds.
  • Exercise some burpees, running in for a minute.
  • Punching a speed bag, if it is in the gym, or running in place with high lifting his knees. To run or stick to the bag need at least a minute.
  • Conducting third workout in the week (Wednesday or Thursday), you need to perform this set of exercises involving the repetition of each element in 4 approaches:

  • Lunges with the weights. Need to perform 12 times on each leg.
  • Selegiline on the hill, for 12 steps on each leg per set.
  • Romanian deadlifts performed up to 12 times.
  • Lifts of the lower extremities in lying or vis depending on the degree of development of muscles. This element of the fitness classes you need to repeat 10-20 times.
  • Pull the upper block to the chest using a wide grip. Perform 10 repetitions.
  • On Friday the girls should perform such exercises at 3 sets of 12-15 reps for each:

  • The plie squat.
  • Attacks.
  • The lifting of the dumbbells to the sides until shoulder level.
  • Hyperextension.
  • Flexion of the lower limbs in the simulator.
  • Twisting the press.
  • Lifting on socks feet.
  • Straightening his elbow holding a dumbbell behind your head.
  • If necessary on Saturday or Sunday you can do cardio to speed up the process of fat burning within the body and quickly achieve figures dream.

    Uses photographs Shutterstock

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