Many women, having chosen a “male” training plan, do not achieve visible results. There is an explanation for this! The fact is that a competent training program for girls is drawn up taking into account the characteristics of the female body.
The training program for girls has a number of features. It’s not for nothing that many women, having chosen a truly masculine training plan, do not achieve visible results. The difference in the anatomical features of the structure of the body does not allow them to achieve the desired effect. Why does this happen, and what to do in this case?
Training program and features of the female body
Training programs for men and women are different, and rightly so. The reason is the characteristics of the body. In particular, representatives of the fair half contain much less testosterone and norepinephrine, so they are physically unable to strain their muscles to failure during strength training, which greatly limits their ability to work out muscles.
Women also have fewer muscle fibers in their bodies, so they need to perform more repetitions than men to achieve the same performance. The best option for girls is 12-15 times, while guys can limit themselves to 6-8.
The main part of the muscles in a woman’s body is located in the lower part of the body and falls on the legs and buttocks. That is why, even with a super-effective training program created specifically for girls, it is much more difficult for them to pump up their chest, back, and abs.
Particular attention should be paid to the process of carbohydrate absorption. In this regard, the female body behaves differently than the male body. Remember: it is much easier for girls to gain weight by consuming large amounts of flour products, cereals and sweets, because excess carbohydrates quickly take the form of fat deposits.
But! You cannot refuse them, since they are necessary for building muscles. If you don't have a goal to build bodybuilder muscles, you need to take care of proper nutrition to get rid of excess fat and build muscles. This is necessary in order to get yourself into an attractive athletic shape.
The menstrual cycle also leaves its mark on the training program for girls. Within two weeks after ovulation, a woman’s body goes into strict energy saving mode.
This means that the intensity of training can be reduced, and exercises on the legs and abs can be completely eliminated, since they will be almost useless.
But in the first half month after the end of the menstrual cycle, on the contrary, you need to load the muscles to the maximum. The effectiveness of the training will be high.
In order for the effectiveness of training for girls to meet expectations, in no case should they include elements of split training designed for myofibrillar hypertrophy. Women have different goals, so they should rather do full-body workouts.
Maximum effectiveness from exercises aimed at burning fat can be expected with prolonged low-intensity exercise with a heart rate of no more than 120-130 beats per minute according to the Karvonen method.
general information
All sports techniques have different effects on the body. Therefore, it is very important to take a comprehensive approach to training in the gym. To lose weight, you must perform special exercises aimed at burning fat deposits in the most problematic areas.
They come in the following types:
- Aerobic. They are characterized by high physical activity and a high pace, due to which the soft tissues are saturated with a large amount of oxygen.
- Anaerobic. They are performed using weights and are aimed at accelerating muscle gain. To increase the effectiveness of training, it is recommended to combine it with other types of exercises.
- Dynamic. Characterized by a high tempo and a large number of movements. These include gymnastics, aerobics and dancing.
- Static. They are ideal for beginners, since they are performed in a gentle manner and do not create a large load on the body.
- Cardio. Helps strengthen the cardiovascular system. If you combine them with special diets, you can achieve excellent results in the fight against excess weight.
Professional trainers say that all weight loss exercises in the gym should be performed in combination. Only in this case can you bring your body into complete order in a relatively short period of time.
How to create a training program for a girl
Distribute the intensity of exercise for each month depending on the menstrual cycle. This will allow you to work out more effectively in the gym. When creating a basic training program for girls, consider the following points.
Don't forget that the muscles of the chest and back need the same load as the buttocks or legs. Therefore, you need to select a comprehensive exercise program for the whole body. For an example, check out the following basic workout.
The duration of an ideal workout for girls should be at least an hour. It is this load that will allow you to work out all muscle groups of the body and do the required number of repetitions. Under no circumstances should you distribute workouts for different muscle groups by day of the week.
These are the main points that influence the preparation of a fitness training program for girls. Use them in your practice, it will help you achieve more significant results.
Cardio for burning fat
If the main goal of playing sports for a girl is to burn fat, then she should choose cardio training. Cardio is also good for health, especially for the heart and blood vessels. However, such training is not recommended for those who want to build muscle mass, since muscle tissue is also broken down along with fat.
The most effective cardio exercises are:
- Run.
- Biking.
- Swimming.
- Rowing.
- Jumping rope.
When it comes to cardio training, intensity is more important than timing, so 45-minute sessions at high intensity are enough for effective weight loss.
Three training programs for girls
The first workout is 60 minutes long. Reducing the rest time between sets will reduce the overall workout time and increase its energy efficiency.
However, if you feel that you are too tired, you can give your body time to adapt and increase the rest time between sets to two minutes, and also reduce the working weight.
This workout for girls is based on a high number of approaches and repetitions.
Exercise and the menstrual cycle
During menstrual periods, girls may feel unwell (stomach pain, weakness, and some have a fever). If you have such symptoms, it is recommended to stop training for this time, since there will be no benefit from exercising in this state, and complications are possible.
Girls for whom these days pass painlessly can continue to train. However, exercises that involve active work in the pelvic area should be avoided.
Don't miss the most popular article in the section: Morning exercises for those over 40, 50. Gymnastics exercises for weight loss, video lessons.
Workout for Beginners
Crunches
- 6 sets of maximum repetitions
- Body Part: Press Equipment: No
Attention: rest between approaches no more than 30 seconds (the less, the better)
Close grip bench press
- 6 sets of 10-15 reps
- Body part: Triceps Equipment: Barbell
Squats
- 6 sets of 10-15 reps
- Body part: Quadriceps Equipment: Barbell
Attention: rest between sets - 60 seconds
Vertical barbell pull
- 6 sets of 10-15 reps
- Body part: Shoulders Equipment: Barbell
Smith machine deadlift with straight legs
- 6 sets of 10-15 reps
- Body part: Hamstrings Equipment: Exercise
Lunges with dumbbells back
- 6 sets of 10-15 reps
- Body part: Quadriceps Equipment: Dumbbells
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The purpose of the training is to stimulate the accumulation of glycogen in the muscles of the body, which occurs more easily in women than in men. By using the carbohydrates you eat to build muscle, you can prevent fat formation.
Features of the fitness training program
- There is only one exercise that stands out for working out the lower body – the squat. This is explained by the fact that it is much easier for girls to build muscle in their legs and buttocks than for guys.
- There are no special chest exercises that reduce the size of the mammary glands. To tone the muscles under the gland, it is enough to perform a bench press with a narrow grip, which is designed to work the pectoral, anterior deltoid and triceps muscles.
Gradually, as your preparedness improves, new exercises should be added to the program. This should happen no earlier than six months after the start of classes.
Training for experienced girls
Training for girls of average and above level of preparedness may look like this.
The main goal is to increase the volume of training to provide the muscles with sufficient load. But you shouldn’t be overzealous either - energy expenditure and the need for oxygen increase with decreased rest.
Split program
The split program is aimed specifically at increasing the volume of muscle tissue. Training according to this program involves pumping individual areas one by one, since over time the human body gets used to the training. It is impossible to work all areas and all muscles at once in one day.
The split program provides the following training order: 1 day only the muscles of the legs, abs and shoulders are active (lunges with weights, leg bends to the side). In the 2nd lesson they work the chest and triceps (pull-ups, pull-downs, push-ups). On the last day - back muscles (upright rows, dumbbell rows, butterfly).
Beginner athletes are not recommended to use this plan, as their body is not prepared for such a load.
Training for experienced
Superset 1
Twisting (crunches)
- maximum number of repetitions
- Body Part: Press Equipment: No
Hanging Knee Raise
- maximum number of repetitions
- Body Part: Press Equipment: No
Superset 2
Close grip bench press
- 3 sets of 10-15 reps
- Body part: Triceps Equipment: Barbell
EZ-barbell curl on a Scott bench
- 3 sets of 10-15 reps
- Body part: Biceps Equipment: Barbell
Superset 3
Squats
- 3 sets of 10-15 reps
- Body part: Quadriceps Equipment: Barbell
Deadlift with a barbell on straight legs
- 3 sets of 10-15 reps
- Body part: Hamstrings Equipment: Barbell
Superset 4
Vertical barbell pull
- 3 sets of 10-15 reps
- Body part: Shoulders Equipment: Barbell
Standing dumbbell lateral raises
- 3 sets of 10-15 reps
- Body part: Shoulders Equipment: Dumbbells
Superset 5
Bulgarian squats with a barbell in a Smith machine
- 3 sets of 10-15 reps
- Body part: Quadriceps Equipment: Exercise
Bent-over barbell row
- 3 sets of 10-15 reps
- Body Part: Press Equipment: Barbell
Attention: Can be replaced with a horizontal block rod
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Training programs for girls designed in this way are ideal for intensive training in the first two weeks after menstruation.
The light training program for the next two weeks of the menstrual cycle looks something like this:
A set of circuit training exercises for weight loss
This type of training is optimal for beginners, as it allows you not only to lose weight, but also to effectively work out all the main muscle groups in one session. The essence of circuit training is that the entire set of exercises is performed in a circle for 50 minutes. At the beginning of the program there is a warm-up on a treadmill for 10 minutes, then the exercises themselves.
Circuit training:
- squats with weights - 2 sets of 20 times;
- backward lunges – 2 sets of 20 reps;
- overhead pull-down - 3 sets of 15 reps;
- Bent-over arm abduction (delta pumping) – 2 sets of 20 reps;
- Cardio exercise – jumping rope for 10 minutes;
- “Hammer” dumbbell curls for biceps – 3 sets of 15 reps;
- leg raises on parallel bars – 3 sets of 20 reps.
- abduction of the arm from behind the head – 3 sets of 15 times;
- Cardio load – orbitrek 15 minutes.
Beginners usually do 2 laps, but it is advisable to do 3 laps. After 50 minutes, a cool-down is performed: stretching the working muscle groups, walking in place to restore breathing.
Lightweight program
Finish the workout with low-intensity cardio for 30-60 minutes
.
- 3-4 sets of 10-20 repetitions
- Body part: Lat Equipment: Block
Vertical barbell pull
- 3-4 sets of 10-20 repetitions
- Body part: Shoulders Equipment: Barbell
Close grip bench press
- 3-4 sets of 10-20 repetitions
- Body part: Triceps Equipment: Barbell
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Gym workout plan for girls
As you increase your skill and confidence in lifting equipment in the gym, we recommend considering a complete training plan.
Rules for cardio training
When you first visit the gym, select a machine and load. It would be a good idea to talk to the trainer on duty or take individual training. The trainer will help you figure out how to set the modes on the simulator to avoid unnecessary stress. He will tell you about the technique of conducting classes.
You should not exercise immediately after eating; you may feel nauseous and heavy. A light meal at least an hour before class is optimal.
Be sure to warm up before training. Warm-up should consist of light exercises, bending, warming up the joints, circular movements of the arms, and stretching. You should start your cardio workout with 5-10 minutes of light-intensity movements, and only then pick up speed. If this is running, then walk for 5 minutes with gradual acceleration.
While working, regularly monitor your heart rate by placing your hands on special sensors; if the readings are above 175 beats per minute, slow down, but do not stop completely. Control your condition.
If discomfort, tingling, pain or dizziness appears - you have overdone it, stop moving and restore your breathing.
At the end of the session, you should gradually slow down and cool down for 5-10 minutes until your breathing becomes even and your heart rate drops below 120 beats per minute. After this, stretching is carried out for 10-15 minutes. For the correct stretching technique, also contact the trainer on duty.
The main rule when playing sports is to gradually increase the load. Calculate your strengths and capabilities. Start training with 20-30 minutes, gradually increase the time and intensity.
Nutrition
A nutrition plan is an important part of a training program for girls.
During the third or fourth week of the menstrual cycle, a woman’s body is especially prone to fat accumulation, at this time it is necessary to carefully monitor the amount of simple and complex carbohydrates consumed.
Sample menu for a training day
If you are determined to take the path of fitness, health and beauty, try to honestly follow the recommendations: exercise regularly, get enough sleep and eat right.
Correct running technique for weight loss
To avoid injuries, running and jumping should be done in professional sneakers with an anatomical insole and elastic sole. To avoid damaging your ankle, you should land on your toes when running, not your heel.
To monitor your heart rate, you should purchase a heart rate monitor and wear it on your wrist or forearm during each session. If the heart rate exceeds 150 beats per minute, then the load on the heart is too great and you should pause. If you have problems with the cardiovascular system, you should definitely consult a cardiologist before you start running. Running is also prohibited for women with varicose veins in the final stages and for diseases of the spine, osteochondrosis, hernias of various etiologies, and scoliosis.
Breakfast
Egg white (raw, fresh)
- 3 pcs.
- 14.4 Kcal
- 3.3 proteins, g
- 0.1 fat, g
- 0.2 carbohydrates, g
Cereals
- 1/3 mug
- 68 Kcal
- 2.4 proteins, g
- 1.4 fat, g
- 11.7 carbohydrates, g
Breakfast
- 82.4 Kcal
- 5.7 proteins, g
- 1.5 fat, g
- 11.9 carbohydrates, g
For belly slimming
To quickly lose belly fat, in addition to basic exercises and activities, it is recommended to use manual exercise machines:
- A regular hoop that can be spun around the stomach is a good addition to the main program; You can use it not only in the gym, but also at home.
- Orthopedic fitness ball - exercises with it can also be carried out not only in the gym, but also at home.
- The rotation disc is one of the most effective and convenient manual exercise machines for losing weight in the abdominal area; working with it does not require high intensity. Regular rotation of the disc from side to side will provide a directed load on the abdominal muscles; to get rid of fat deposits, you need to do it daily, and spend at least 20 minutes doing the exercise.
Evening snack
Chicken breast without skin
- 120 grams
- 135.6 Kcal
- 28.4 proteins, g
- 2.3 fat, g
- 0.5 carbohydrates, g
Red potatoes
- 100g
- 84 Kcal
- 2.3 proteins, g
- 0.2 fat, g
- 19.1 carbohydrates, g
Evening snack
- 219.6 Kcal
- 30.7 proteins, g
- 2.5 fat, g
- 19.6 carbohydrates, g
What type of workout to choose for weight loss?
Cardio exercises that provide aerobic exercise are the most effective for weight loss. They not only help burn fat deposits, but also form an attractive body contour; in the future, moderate exercise allows you to maintain the achieved results much better than dietary complexes.
Cardio training in combination with strength exercises gives good results, but not all exercises are aimed at losing weight, so it is recommended to create a program together with a trainer.
Supplements for relief training for women
Syntrax | Nectar?
- Self-dissolving serum of the third generation of instant absorption without fat and carbohydrates.
- Category: Whey Protein Isolate Category details
Mix one scoop of powder in 300 ml of cold water. Reception is recommended in the morning after waking up, within 30-40 minutes after training and before bedtime.
Serum of the third generation PROMINA - has today the maximum coefficient of biological value and the degree of absorption by the human body. Syntrax Nectar is a highly purified whey protein isolate with zero fat and carbohydrate content. An effective nutrient for building high-quality muscle mass.
BioTech | Thermo Drine Liquid?
- It is a unique fat burning drink that is used before training, is absorbed very quickly and is effectively absorbed into your body immediately after consumption.
- Category: Fat burners More about the category
dissolve 10 ml of concentrate in 200 ml of water. Take 1-2 servings of the drink per day. On training days - 15 minutes. before training.
Carries out multi-level fat oxidation and thermal genesis. Contains 5 active substances necessary for burning fat and obtaining energy during training: L-carnitine, caffeine, green tea extract, choline, inostol.
Taurine is a non-essential amino acid that functions in electrically active tissues such as the brain and heart to stabilize cell membranes. Other functions of taurine include cell growth, membrane stabilization, sperm motility, bile acid conjugation, and neuronal transport. Taurine may also help improve athletic performance as it acts as an artificial insulin, thus allowing better deposition of glucose into the muscles.
Inositol directly activates the latent energy of the body. Thanks to the drink, the body receives energy and vitamins faster; it also contributes to muscle tension if the electrolyte balance is disturbed.
VPLAB Nutrition | Glucosamine Chondroitin?
- Protection and prevention of joint diseases.
- Category: For joints and ligaments
The daily dose is 2 tablets, which are recommended to be taken with meals, and not forgetting to drink plenty of water.
Heavy training overloads joints and ligaments; moreover, with age, the synthesis of glucosamine and chondroitin deteriorates, and such an important element as MSM (methylsulfonylmethane - a natural source of sulfur) enters the body in negligible quantities. Chondroitin and glucosamine play a vital role in the restoration of connective tissue, improve the shock-absorbing properties of cartilage, and increase joint mobility.
MSM is a source of sulfur, biologically available to the body, a component of the proteins that make up all connective tissues. The trace element reduces inflammation, accelerates the synthesis of collagen proteins and helps maintain healthy joints.
VPLab took care of you and released a product that includes salts of all three important elements - chondroitin, glucosamine and MSM. The listed ingredients in combination have a synergistic effect, complementing and enhancing each other’s effect.
The product is ideal for the prevention of diseases of connective tissue, joints and ligaments, and will also become an effective addition to the complex of therapeutic measures for the treatment of diseases of the musculoskeletal system.
Contains high concentrations of active ingredients; Helps increase joint mobility; Ideal for the prevention of diseases of connective tissue, joints and ligaments; Reduces inflammatory processes; Accelerates the regeneration of cartilage tissue;
VPLAB Nutrition | Daily 1?
- A balanced and optimally selected vitamin and mineral complex VPLab “Daily 1”, which includes 25 vitamins and easily digestible minerals.
- Category: Vitamin-mineral complex More about the category
1 caplet per day during meals with water.
In addition to vitamins and minerals, it also contains digestive enzymes. The complex is specially designed for people who lead an active lifestyle and take care of their health. The nutritional supplement completely compensates for the lack of vitamins and minerals resulting from intense physical activity, irregular nutrition and nervous stress. The result is strengthening vitality and increasing the body's resistance to various diseases.
Trec Nutrition | Amino Max 6800 ?
- Designed to quickly replenish amino acid deficiency that occurs after intense training and as a result of insufficient protein intake.
- Category: Amino acids
8 capsules immediately after training. On non-training days: 2 times a day, 4 capsules 30 minutes before meals.
AMINOMAX 6800 contains a complex of amino acids and micropeptides resulting from the hydrolysis of whey protein concentrate, with the addition of a large amount of pure L-glutamine and taurine, due to which the complex is characterized by an exemplary aminogram. AMINOMAX 6800 is also enriched with vitamin C and vitamin B6, which improve the absorption of amino acids in the body.
Sports nutrition recommendations are indicative only. Before purchasing, we recommend that you consult with a specialist in the store.
A few words about nutrition
Many beginners who want to get rid of the hated extra pounds as quickly as possible subject themselves to fasting. This is a completely wrong approach, especially if you decide to play sports. To effectively burn fat and build muscle mass, the body needs a lot of calories. But this does not mean that you can eat everything.
According to experts, the diet of athletes should consist of the following products:
- red meats;
- eggs;
- fresh fruits and vegetables;
- fish;
- natural cottage cheese;
- whole grain cereals;
- milk;
- hard cheeses.
As for prohibited foods, you should avoid fast food, fatty and fried foods, sausages, processed foods and alcoholic beverages. This food is harmful and poorly absorbed in the body, which is why people gain excess weight from it.
How to eat to lose weight?
When visiting the gym to lose weight, it is not at all necessary to follow a grueling diet plan or go hungry. The menu should remain balanced and varied; you just need to limit the intake of fats and fast carbohydrates.
The basic principles of nutrition for weight loss are as follows:
- Proteins must continue to be supplied in sufficient quantities, otherwise muscle breakdown, hormonal imbalance and other problems may occur. Their main sources will be: lean meats, dairy products, seafood, lean fish, legumes, eggs. Proteins should make up 30% of the diet; if necessary, you can use sports nutrition by consuming protein mixtures.
- The intake of fats must be limited, but they should still make up 10-15% of the diet so that the functioning of the body is not disrupted. Their main sources will be seafood, fish and vegetable oil.
- Carbohydrates make up 70% of the diet; they will be supplied to the body by consuming fresh fruits and vegetables, cereals and wholemeal bread.
- It is recommended to completely exclude starch and sugar
