Weight loss program in the gym for girls - training and exercise plan

The gym offers those who want to lose weight not only the help of qualified trainers, but also a huge amount of equipment. Thanks to this, everyone can make the best choice and create an individual training program for weight loss, taking into account the characteristics of the body.

With such a load, the fat burning process will go quickly.

A carefully thought-out training program will help you achieve results in a shorter time. However, the set of exercises should be varied, including training on machines and with additional weights.

Training program for girls

Those who want to lose weight quickly will need a special exercise program. It contains recommendations on the correct load on muscle groups, working on problem areas and building an ideal body. Workouts for girls should be done over the entire body in one hour. Losing weight for women suggests that in addition to sports, you also need to pay attention to the nutrition program. It is worth giving up fried, fatty and smoked foods, maintaining water balance and introducing more protein into your diet.

How to make a training plan for a girl

A properly constructed plan gives results within a month. It is worth remembering that the body is difficult to tolerate changes - it adapts only when unusual, stressful external conditions are created. It is necessary to eliminate the main mistakes of athletes: too light a load and insufficient effort in training. To form beautiful forms, you need to work hard and a lot, giving the body more and more stress.

The last repetitions of the exercises are especially difficult for girls due to short rest breaks. A correct personal plan contains the following points:

1. Identification of large muscle groups, selection of a pair of target training methods.
2. Carrying out work with repetitions and complexes.
3. Classes twice or thrice a week.
4. Inclusion of exercises to work out the maximum number of muscle groups.

Training program for beginner girls

Introductory exercises on simulators for beginners deserve special attention. Beginners should choose a gradual increase in load. In the first week, conduct two classes, in the second - three, and after a month - up to five. The body will get used to the load, the desire to play sports will not disappear, and the prepared body will have enough of this period for restorative rest. Due to the gradual increase in the load during training, the muscles will be evenly loaded, there will be no “distortion” in the pumping of body parts - it will be evenly toned and beautiful.

A ready-made training program includes rules for beginners that should be followed to make it easier to practice and get the desired result faster:

• pay attention to your pulse, do not allow shortness of breath to occur;
• use the calculator on coaching websites to calculate the optimal weight to strive for;
• a high average heart rate results in intense burning of fat reserves;
• to warm up, choose running, exercise bike, jump rope;
• reduce your daily caloric intake by at least 400 kcal.

FAQ

I go to the gym all the time, I have muscles, but no relief. What to do?

You need to reconsider your diet and add more cardio training to burn extra calories.

How long does it take to dry?

Depending on the desired result, drying is carried out from 8 to 12 weeks; the body will need some more time to transition to a normal diet. But this is a tool for professionals, and it is only suitable when you already have a certain amount of muscle.

How often should you exercise to lose weight?

It is better to do strength training 3 times a week; if you wish, you can add a fourth - light, for example, for stretching.

Calculate your ideal sports weight!

Which is better: fitness, gym or crossfit?

It all depends on the goals of the training: for those who are not afraid of monotony and need a heavy load - the gym is suitable, for those who like a light load with dynamics - fitness, and for those who want a combination of both - crossfit.

What type of workout to choose for weight loss

The coach must choose the right type of training. The main types are cardio and strength training. A weight loss program in the gym for girls produces the maximum effect when combining strength techniques with cardio approaches. You can also choose the right direction for losing weight this way: to stay in shape if you don’t have a lot of excess weight, it is better to rely on cardio training; if you have significant excess weight, exercises with weights are necessary.

Circuit training

Circular training helps burn fat, lose weight and give your body definition. The approach of the program is as follows: complete one exercise, move on to the next without rest, and continue until the end of the set. After a short rest, it is repeated the required number of times. The weight loss program sets the goal of burning fat, has a high level of complexity, and is designed for experienced athletes.

During the class, work is carried out on all muscle groups, with increased interest in the hips and buttocks, which tend to accumulate fat faster than other parts of the body. An approximate weight loss system schedule includes the following exercises (optional):

• twisting at an angle;
• weighted lunges;
• extension, bending of legs;
• push ups;
• hand lifts with weight;
• leg lift;
• hyperextension;
• squats with a barbell.

Fitness program

To keep your figure in order, regain weight after childbirth, or if you want to lose weight, a fitness training program for girls is suitable. Simplicity and ease of direction in terms of loading gives an advantage over the gym. During classes you can relax, enjoy stretching your muscles and maintain your figure. Fitness is not suitable if you need to lose a large amount of excess body weight - only intense exercise using heavy weights and fat-burning activities will help here.

Fat burning complex

The hardest is considered to be a fat-burning workout, combining strength and cardio exercises. When it comes to strength training, you should give preference to multi-joint movements that help you work on parallel muscle groups and burn calories. Independent exercises with individual weights form muscle relief and force the body to produce hormones that promote fat burning. The weight loss routine consists of squats, lunges, deadlifts, push-ups and bench presses.

Cardio allows you to achieve enhanced fat burning. It is optimal to combine strength training with jogging, riding an exercise bike, and exercising on an ellipsoid. Sample weekly plan for fat burning:

1. Leg press, Romanian deadlift, gravitron, dumbbell press, push-ups, plank.
2. Running on the treadmill, planking, burpees, punching an imaginary pear.
3. Deep wide steps, leg raises, Romanian deadlifts, kettlebell lifts, lat pull-downs, leg lifts.
4. Rest.
5. Plie squats, dumbbell lunges, hyperextensions, leg curls, butterfly joints, glute bridges, crunches, toe raises.
6. Slow cardio on the treadmill.
7. Rest.

Power loads

The strength training program for girls is distinguished by maintaining muscle tone, tightening the skin and elasticity of the body. The complex actively develops muscles and burns a layer of fat even after training. Strengthening the muscles of the body occurs from top to bottom - from pumping the arms and chest, back muscles and abs, buttocks and thighs, ending with the load on the legs and legs.

To create muscle definition without increasing volume, work is carried out at fast or medium speed, with each exercise repeated 15 times. Between repetitions, you can rest for up to three minutes, and you need to repeat the approaches three times. The most effective force methods:

• push-ups on the legs or knees;
• spreading hands with weights;
• twisting;
• squats;
• lifting, leg extension;
• lunges.

Cardio training

A cardio training program for girls helps develop endurance, train the heart muscle and lose excess weight. Exercises reduce the number of fat cells, remove the sides, and make the body beautiful in the photo. To get results, cardio training should last at least 30-40 minutes. The effect of cardio exercises is short-lived; calories are burned only during direct exercise. It is better to exercise on simulators three times weekly, using the following techniques:

• run;
• exercises on an exercise bike, ellipse;
• jumping using a skipping rope;
• swimming.

Split training

The best option after six months of training would be split training. It involves working on two muscle groups. At one time they can train: calves with oblique abs, back with arms, chest and shoulders. You can start split classes if you have free time, otherwise there will be no effect. The attitude is also important - if you miss classes, then later you will not be able to catch up with what you missed, you will have to start all over again.

It is ideal to exercise every other day, doing up to 15 repetitions of exercises in a couple of approaches. An increased number of repetitions while reducing the weight lifted will help you lose weight. Sample split training program according to schedule:

1. Monday – legs, buttocks, abs are trained. Exercises – squats, lunges, Romanian deadlifts, leg presses and raises, crunches.
2. Wednesday – back muscles. Raises, block rows, weight lifting, dumbbells to the waist, hyperextension.
3. Friday – chest, triceps, shoulders. Push-ups, bench press and dumbbell flyes, arm raises, kettlebell extensions.

Weekly weight loss program

If it is not possible to use the services of a professional fitness trainer when drawing up a training program for weight loss, the girl is recommended to use the following fat-burning exercise option, designed for 2 workouts per week, as the basis for her complex.

Training program:

1. Tuesday:

• any cardio exercise – 40 minutes;
• lifting legs with a weight from a lying position – 3*25;
• traction of the weighting material when tilted – 2*40;
• bench press from a lying position on a bench – 3*20;
• front squat – 4*30;
• any cardio exercise – 30 min.

2. Thursday:

• any cardio exercise – 40 minutes;
• half squats with dumbbells – 3*30;
• leg press in the simulator – 2*40;
• vertical block thrust – 3*10;
• horizontal block thrust – 3*10;
• hyperextension – maximum number of repetitions;
• circular rotations of the body from a lying position – 50 for each side;
• any cardio exercise – 30 min.

For girls, regular training in a gym is considered the most effective way to transform their own body.

By choosing the right working weight, correctly composing a set of exercises, and also following the technique of performing them, the athlete will be able to achieve the first visible results after 3-4 weeks.

The body will become more toned, resilient and slender, overall well-being will improve, and the immune system will become stronger.

Exercise equipment

A special training program addresses the most problematic areas. Particular attention is paid to working out the abs, buttocks and thighs. Due to the characteristics of female physiology, a significant amount of fat and excess weight accumulates there, which is difficult to get rid of. Weight loss complexes for girls include: training with weight lifting (dumbbells, barbells, kettlebells), body weight, exercise equipment or auxiliary accessories (jump ropes, step platforms).

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Warm-up

Warming up before class is important. It warms up the muscles and joints, prepares the body for work, and saturates the cells with oxygen. Warming up helps to avoid microtraumas after exercise. The warm-up program lasts up to 15 minutes - during it it is good to perform rotational joint movements, run, squat, push-ups and bend in different directions.

A mandatory cool-down is carried out in the same way - it stretches the muscles, makes them flexible and elastic, and does not contribute to the accumulation of heaviness. To finish your workout, run a little and do some stretching. It’s useful to just lie on the mat, do a couple of yoga asanas, relax and normalize your breathing. This is useful for all athletes, especially beginners.

Basic exercises

Building a beautiful body in the gym includes basic exercises for weight loss on exercise machines for girls. Classes are included in the mandatory daily program. You can choose from the following types:

• squats, plie squats, on one leg;
• wide, deep steps with weights (can be made more difficult by connecting steps in a chain);
• lifting dumbbells;
• pull-ups;
• block thrust;
• barbell push-ups;
• deadlift, Romanian;
• twisting;
• dumbbell press;
• hyperextension;
• spreading your arms out to the sides with weight.

Exercises for problem areas

A complex for problem areas will help you lose accumulated fat on your buttocks, legs or stomach. For tangible results, it is worth combining training with proper nutrition - it is better to reduce the calories consumed. To choose exercises, you need to determine your body type - if losing weight is difficult, then you should add cardio at a moderate pace to strength training. When losing weight quickly, you can get by with strength training alone.

It is useful to conduct circuit training - classes in supersets or trisets. Rapid weight loss can be achieved by training with a surge of energy in the muscles of problem areas and performing tension phases in the last approaches. For effectiveness, it is recommended to do a sequence of basic techniques and isolation (target) ones.

Leg workout

Basic and isolation exercises include leg training. The technique of creating beautiful, slender legs and firm buttocks is carried out three times weekly. Exercises should be changed every six months to enhance progress. The result appears after a month. Losing weight in the legs is only possible with an integrated approach - exercises stimulate blood circulation, make the whole body toned and beautiful.

When training your legs, you need to warm up and stretch, and after completing the exercises, do an additional load (run slowly for half an hour or walk quickly). Repeat the program up to 10-12 times:

1. Make squats more difficult with dumbbells or kettlebells.
2. Lunges with weights, chain of steps.
3. Weighted plié – Squat down with your feet wide apart.
4. Glute bridge - lifting the buttocks from a lying position, placing your legs on an elevated surface.
5. Abdominal pumping - repeat as many times as you can so that the muscles begin to “burn”.

Upper training

Upper training for girls in the gym will help you work out your back, chest and biceps. It should be performed twice during the week, three sets of 12 repetitions. Approximate comprehensive plan for the hall by day:

1. Seated barbell push-ups, bent-over rows, seated shoulder-length lifts, French bench press, standing dumbbell raises to work the biceps.
2. Push-ups for triceps, lifting the body on a horizontal bar, gravitron, moving dumbbells to the sides, lowering dumbbells, lifting a block on the lower biceps.

For belly slimming

Isolated exercises for losing weight in the abdomen and sides are considered very effective. It is optimal to train the abs twice or thrice a week, performing each session 20-25 repetitions for several approaches. The correctness of the exercises is indicated by a tangible feeling of “burning” in the body. The simplest training elements for the abs and waist are twisting and lifting the legs off the floor.

It is advisable to work out parallel muscle groups of the press alternately - upper, lower, combined. Working on all areas at once will not bring the desired result, but will only add fatigue, and the body will take a long time to recover. The following schemes have been developed for the press:

1. For the upper abs - pumping the abs on an inclined surface, on a fitball, twisting at a block.
2. For the lower one – raising the legs with elbows resting or lying down, lifting the limbs on a fitball.
3. Combined - classic twisting, “book”.

How to lose weight quickly

An integrated approach to solving the problem helps you lose weight quickly:

1. Reducing caloric intake.
2. Large water consumption (up to 3 liters per day).
3. Regular training.
4. Increased household activity.
5. Cosmetology procedures.

The basis of nutrition should be vegetables, cereals and protein products: meat, fish, eggs. Be sure to drink plenty of water. It cleanses the intestines, removes toxins and reduces appetite.

Training should be regular. The intensity is selected taking into account preparedness. But it is better to give preference to a moderate pace so as not to exhaust the body. Even after training, you need to be active: walk more, do not shirk from household chores. They also require decent energy consumption.

In the process of losing weight, do not underestimate cosmetic procedures. Regular massage, wraps and going to the sauna help remove excess fluid from the body and improve the structure of the skin.

Important! Rapid weight loss is impossible without proper sleep. You need to go to bed before 11 pm. Sleep duration is at least 7-8 hours.

We advise you to read: After training, your arms do not straighten at the elbows

Video about how a girl can lose weight in the gym

The exercise program in the gym for women and girls consists of a set of many elements and repetitions that should be performed correctly to get a beautiful figure. The following videos will help you understand the technique, telling you about the secrets of training in gyms and the success of circuit training. The materials show basic methods and explain the principles of their implementation to achieve quick and guaranteed results. After watching the video, you will understand the purpose of the classes and see new options for performing familiar exercises.

Circuit training program for women

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