Gym training program for girls: burn fat to the fullest

How to plan a workout? What program do you use at the gym? These questions arise for every girl who has embarked on the path of burning fat and losing weight. Since this topic is so popular, let's delve into the essence of this process.

In order to lose weight as quickly and efficiently as possible, the best option would be to combine proper nutrition and training in the gym. With this combination, extra pounds will leave you more reliably than if you give preference to diet alone.

How does fat burning occur?

No calculator on the Internet will tell you your body fat percentage. These will be approximate numbers, so you can compare yourself to this photo.

To make the whole process of losing weight more clear, you need to know how our body utilizes unnecessary fat reserves. This is necessary at least to ensure that you do not choose the wrong method, which will burn muscle tissue along with fat.

Firstly, an interesting fact is that the number of fat cells is genetically determined, and while losing weight you only reduce their volume, which, of course, is also good.

The problem of excess fat can be radically solved only through surgery - liposuction, during which the surgeon cuts off the fatty tissue. But this is not our way!

Weight loss occurs when the body experiences a deficiency of carbohydrates (read more about the keto diet), and as a result, energy. In this case, having lost the main source of energy, he strives to get energy from fats.

In other words, it would be a good idea to create a calorie deficit, and especially to exclude sweets.

You can also create a lack of energy through physical training. This will be discussed further.

During physical activity, both strength and aerobic, oxygen consumption increases, the body is saturated with this gas, and fat cells, oxidizing, are destroyed.

It has also been proven that the best fat burning effect is achieved by combining strength training with cardio exercise (both after and before strength training).

Is running the best cardio for weight loss?

Traditionally, running is considered to be the best form of cardio for weight loss. Unfortunately, beginners often don't run correctly. But just as a person learns to swim, he must also learn to run. Running with poor form and in the wrong shoes (especially if you have flat feet) can cause serious knee injury.

At the same time, running is categorically not recommended for obese people, since shock loads have an extremely negative effect on their knee and hip joints. To lose weight if you have a lot of excess weight, the preferred types of cardio are exercise bikes, elliptical walking, or swimming.

The benefits of running

With proper form, running is a great form of cardio for burning fat. When running, it's easy to adjust the effectiveness of your workout by speeding up or slowing down your movement. This type of cardio also normalizes brain function and increases the production of endorphins, helping in the treatment of depression.

Jogging in the fresh air is especially useful. There are scientific studies that show that when inhaling the aromas of the forest, the human body receives an analgesic effect. The reason is that the leaves and trunks of fallen trees produce and release molecules into the air that have a relaxing effect on people³.

Combining cardio and strength training

Cardio before strength training is an important part of the warm-up, as it is necessary both to prepare the body for stress in general, and to increase blood flow activity and temperature in particular. A proper warm-up should always include 5-10 minutes of light cardio at a heart rate of 120-140 beats per minute.

However, cardio performed after strength training will negatively affect efficiency - despite the fact that fat-burning processes are activated, at the same time the level of the muscle-destroying hormone cortisol will increase. In addition, it is high levels of cortisol that are responsible for the accumulation of excess belly fat.

***

Cardio training, which stimulates the cardiovascular system, is necessary both as a warm-up before strength training and to normalize the mechanisms of using sugar as a source of nutrition for the body - this is what is important for activating fat burning processes.

Scientific sources:

1. Calories burned in 30 minutes for people of three different weights, source
2. The effects of regular physical activity on anxiety symptoms in healthy older adults, source
3. Shinrin-Yoku (Forest Bathing) and Nature Therapy: A State-of-the-Art Review, source

Fat Burning Workout

Women's training involves performing exercises aimed at developing all muscle groups of the body. That is, lovely ladies will perform exercises both for the gluteal muscles and abs, and for the back and legs. To make your silhouette more harmonious, don’t be afraid to train your arms or latissimus muscles.

Training for girls can be both strength training (that is, done with weights in the gym) and aerobic (fitness, stretching, shaping, step aerobics, cardio exercises).

Specifics of circuit training for girls

By the way

Since during circuit training a fairly high pace of exercise is expected, trainers do not advise girls (and men too) to work with heavy weights in class, but to give preference to free weights. Beginners should completely opt for exercise machines to avoid the risk of injury.

The principle of circular fat-burning training is simple (unlike the exercises that make it up): all approaches in it are performed in a circle, without a break or with minimal rest breaks. In this case, aerobic and anaerobic load alternates.

The goal of such a workout is to work the muscles of the whole body in one session, and not a specific group. During circuit training, the body spends more energy (due to lack of rest) and, therefore, burns fat more intensely.

The circuit program, as we already mentioned, is designed to burn fat and to give muscle definition (and not to pump them up).

Cardio training program

Types of Cardio Training

The term “cardio training” refers to any aerobic activity that increases your heart rate. This can be any activity: jogging, skiing, swimming, jumping rope, cardio exercises.

In a gym environment, the best choice would be to train on special machines and jump rope. Typically, a gym is equipped with treadmills, elliptical trainers (orbitracks), rowing machines, exercise bikes and steppers. It is worth starting classes with a warm-up (walking) so as not to exceed the load on the heart.

Example of a cardio training program for girls

Option 1:

• Walking at an average pace on a treadmill - 20 minutes;
• Classes on the orbitrek at an accelerated pace - 30 minutes;
• Rowing machine training - 10 minutes.

Option 2:

• Exercise on an exercise bike - 10 minutes (warm-up);
• Intensive walking on a treadmill - 30 minutes;
• Orbitrek - 20 minutes;
• Stepper - 10 minutes.

A distinctive feature of cardio training is its duration. When planning this type of training for today, you should have one and a half to two hours of time left. This construction depends on the opinion that fat begins to be burned only after half an hour of training, and before that the body uses up glycogen reserves.

Cardio Workout #2: Bodyweight Exercises

We asked Vladislav Skachko to compile and show us a set of cardio exercises for those who like to train without weights and exercise equipment.

How to build a lesson

• Start your workout with a light warm-up.
• Perform all exercises of the complex sequentially.
• Build your training on a circuit basis. “The number of repetitions and circles depends on your fitness level. For beginners, I would recommend starting with 15 repetitions of each exercise and two circuits. For more prepared people, do 20-30 repetitions or so that your heart rate is about 130 beats per minute. Choose the number of laps yourself depending on how you feel: start with two and increase if you still have strength. The break between laps is 1.5-2 minutes,” says Vladislav Skachko.
• Work at a medium pace.
• Finish your workout with stretching.
• Practice this program 2-4 times a week, focusing on your goals and training plan.

To perform the complex you will need a mat, a step platform (or a stable bench), 2 yoga blocks.

Jumping with alternating legs

Stand in front of the step platform (bench) at a distance of 30-40 cm. Place your left foot on the platform, leave your right foot on the floor. Place your hands in a lock in front of your chest. From this position, jump up, changing the position of your feet as you jump. This will amount to one repetition. Perform 15-30 of these jumps depending on your skill level.

Dynamic bar

Stand in a plank position, placing your palms on the step platform (bench) and resting on the toes of your feet. Don't arch at the waist. Working your abdominal muscles, alternately pull your knees towards your stomach. One repetition is considered to be bending the right leg, then the left leg. Perform 15-30 repetitions of the exercise.

"Cubes"

Place yoga blocks on the floor, placing them on edge along the long side. Stand in a plank position, resting on your toes, placing your palms on blocks. Work your abdominal muscles. While remaining in the plank position, change the position of the block under your left palm - place it on the edge on the short side, continue to lean on it. Then repeat this action with the block under your right palm. Lower the block again under your left palm to its original position, then under your right. This will amount to one repetition of the exercise. Perform 15-30 such repetitions .

Squats with a “spring”

Stand straight, place your feet shoulder-width apart. Place your palms together in front of your chest. Bend your knees, push your hips back, and lower yourself into a squat. Don't arch at the waist. In this position, perform 5-6 “springs”: slightly straighten your knees and then lower yourself to the lowest point again. This will amount to one repetition. Perform 15-30 such repetitions .

Plank with alternate arms

Stand in a plank position, resting on your forearms and toes. Work your abdominal and leg muscles, stretch your top of your head forward and your heels back. Maintaining the position of the body, extend your right arm and left leg above the floor at the same time. Then smoothly return to the starting position and lift your left arm and right leg above the floor. This will amount to one repetition. Perform 15-30 of these repetitions depending on your fitness level.

After completing the circle, rest for 1.5-2 minutes and repeat all exercises from the very beginning. If necessary, perform 3-4 rounds of exercises.

Women's Strength Training Program

Classes in the gym are based on a circuit and split training plan. Circuit training works all the muscle groups of the body, while split means that on any given day you will train separate muscle groups (for example, only the arms and back, and the legs on another day).

Strength split training for women

Training day No. 1. Legs and buttocks:

• Squats with weights - 3 sets of 20 times;
• Lunges with dumbbells - 4 sets of 15 reps;
• Romanian or deadlift with a barbell - 3 sets of 20 reps;
• Leg extensions in the simulator - 3 sets of 15 times;
• Abduction (swings) of the legs back with weights - 3 sets of 20 times;
• Leg abduction in the simulator - 4 sets of 25 times.

Training Day #2: Chest, Triceps, Shoulders and Abs:

• Raising arms with dumbbells on a horizontal bench - 4 x 15;
• Bench press on an incline bench (30 degrees) - 3 x 15;
• Dumbbell press - 4 x 15;
• Broach in the crossover for deltas - 3 x 15;
• Reverse push-ups - 3 x max;
• Ab crunches – 5 x 25.

Training day No. 3. Back and biceps:

• Pull-ups in the Gravitron simulator (if there is none, then on the crossbar) - 4 x 15;
• Pulldown of a vertical block to the chest - 4 x 20;
• Front thrust - 4 x 15;
• Dumbbell row at the hip - 4 x 15;
• Dumbbell curls for biceps with supination - 4 x 15;
• Crossover biceps curl – 3 x 20.

These are variants of training programs for women aimed at developing muscle mass and acquiring relief. You can choose the weights yourself, but so that you are able to perform the exercise in the number of repetitions indicated. The number of repetitions in women's programs varies from 15 to 20. This is necessary so that you do not have time to rest, and the muscles get tired faster and waste energy.

Circuit training program

This type of training is more suitable for beginners. It allows you to work out all the muscles in one go.

Circuit training

• Warm up on the treadmill - 10 minutes;
• Squats - 3 x 20;
• Back lunges - 3 x 20;
• Upper block pull behind the head - 4 x 15;
• Bent over arm abduction (delts) - 3 x 20;
• Dumbbell biceps curl “Hammer” - 4 x 15;
• Abduction of the arm from behind the head - 4 x 15;
• Leg raises on parallel bars - 4 x 20.
• Cardio exercise - 30 minutes.

Thus, by repeating this program for weeks 2-3, you will accustom your muscles to the load.

What activities help you lose weight?

A set of exercises for weight loss is a balanced system of physical activity aimed at burning fat and creating a beautiful figure. Exercises can be of several types.

Aerobic (cardio) exercise helps train the cardiovascular and respiratory systems. It is important to breathe correctly and deeply here. Classes are characterized by high intensity. It can be running, cycling, fast walking, jumping rope, skiing - for any type, the gym has its own exercise machine. Thanks to this load, many calories are burned, all muscle groups are used, and the body's endurance increases.

Anaerobic (strength) exercises require the use of additional weight. Classes are aimed at increasing muscle mass and strength, and activating metabolism.

Aerobic exercise saturates tissues with oxygen as much as possible and actively helps to get rid of extra pounds.

The ideal combination for losing weight would be a set of exercises in the gym with alternating aerobic and anaerobic exercises. For women, it is preferable to focus on cardio exercise, for men - on strength training. It is advisable to draw up an individual training program in a club with a trainer, and at least initially work out in the gym under his supervision.

You need to exercise 3 times a week, every other day. After the load, the muscles should be at rest for at least 1-2 days. At this time, you can visit the sauna or massage. The duration of the exercise program for women is on average 1 hour, for men - about 1.5 hours, for beginners - no more than 45 minutes.

How long should I spend in the gym and how often should I visit the gym?

To achieve optimal results, girls are advised to go to the gym at least three times a week. Of course, daily training is more likely to exhaust the body than help it, so you shouldn’t go to the gym every day. Since it is best to combine strength training with aerobic training, the ideal regimen would be 2 strength training sessions and 2 cardio sessions per week.

You will be able to see the first results from visiting the gym in 3-6 months.

Tips from professionals: how girls can burn fat

• Always train intensely;
• Rest between approaches should not exceed 1-2 minutes;
• Don't skip leg workouts - they are the most energy-consuming;
• Stick to proper nutrition;
• Drink water during your workout;
• Do cardio at least 2 times a week;
• Run on a treadmill on an empty stomach once a week.

It is believed that it is difficult for women to burn fat, but by exercising consistently, it will be difficult for you to exceed the amount in your body. Staying in good physical shape comes down to combining weight training with cardio, as well as eating a healthy diet. Don’t get carried away with fast carbohydrates and train intensely - in this case, excess weight will bypass you. Be healthy and sporty!

Where to sign up for circuit training classes

As we have already said, it is better to engage in fat-burning training in a fitness club, under the guidance of an instructor. At home, it is difficult to maintain both the pace and technique of performing exercises, and it is almost impossible to use exercise machines (few people have, for example, a modular deadlift machine in their apartment).

Girls can sign up for circuit training at the Gold`s Gym fitness center. Our instructors will always help those who wish to do so in word and deed: they will provide introductory instructions, talk about the nuances of performing the exercises, and give advice during the exercises. They will also select the optimal training schedule for you and develop a diet to achieve the desired result. In addition to circuit training, you can attend any other: yoga, stretching, spinning room, ABS, Body Pump and many others.

With Gold`s Gym, your body will become an object of pride for you and the envy of others.

Is it possible to burn more fat in the morning than in the evening?

Articles that discuss the best times of day for cardio often compare the benefits of exercising before and after breakfast . There are studies that support the benefits of training on an empty stomach, but there are also studies with results without significant differences between training before and after eating.

It is always necessary to take into account that the body on an empty stomach will not allow you to perform workouts as intensely as after eating. In the morning before breakfast more fat than carbohydrates, but fewer calories are also burned . According to a 2012 study, the timing of your workout is important for aerobic exercise. It plays a role in workouts that focus on flexibility and strength . This may be due to changes in body temperature throughout the day; a later increase in temperature may make it seem easier for you to exercise , especially when it comes to strength training. [8] [9]

It is also suggested that one of the most important factors for reducing fat levels was published in a 2013 study. Research shows that an important factor in successful weight loss is the thought or feeling that you have the strength to exercise, despite the limitations and obstacles you face. you fight every day. [9]

Why should you do cardio in the morning?

1. Habit – training requires regularity , and for many it is much easier to train in the morning. In the afternoon, many more factors can interfere with training than in the morning. [8]
2. Feeling fulfilled throughout the day is great to start the day with the feeling that you have accomplished something for your health. [10]
3. The body will be able to use carbohydrates as an energy source - if you are used to working out after breakfast , the body will use carbohydrates as energy. Foods rich in fiber and carbohydrates, such as fruit, are a good choice for breakfast. [8]
4. Your alertness will improve – Physical activity affects a person's concentration, so working out in the morning can improve your alertness throughout the day. [eleven]
5. Better mood during the day - you know for sure that endorphins are the hormones of happiness - and they are released during training. A good mood will accompany you throughout the day, and this will also have a positive effect on your work environment. [12]
6. Your sleep quality will improve – A 2014 study found improved sleep quality in people who exercised at 7:00 am . The morning workout caused fewer awakenings during the night and the body spent more time in a state of deep sleep. [eleven]
7. You will be able to enjoy the morning nature - if you run in the morning, go for a run in nature. Find a nearby forest or park and enjoy the morning peace, birdsong and a great start to the day. [10]
8. Your appetite will improve – exercise also affects appetite regulation by reducing levels of ghrelin , which is a hunger hormone. [eleven]

Are you interested in other benefits of working out in the morning? Read about them in our article 9 reasons to exercise in the morning.