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Female fitness: the diet and examples of exercise programs
- 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:
During the second fitness session of the week you can work this plan:
The third training day can be filled with such exercises, done in 3-4 approach:
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 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:
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:
On Friday the girls should perform such exercises at 3 sets of 12-15 reps for each:
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