Gym training program for women. Fitness in the gym for beginners, first workouts, exercises

Gaining muscle mass is the dream of gym beginners. Quickly increasing the required volume, becoming stronger, more defined and looking better is a worthy goal. But it is difficult to say the exact time of its achievement. Human bodies are subject to many genetic and physiological laws. We all lead different lifestyles, and have characteristics of diet, food absorption, training regimen and rest. But people keep asking how long it takes to actually get big, how much you can gain, and where the limit is for muscle growth. Let's try to understand this issue.

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Subtleties of female physiology

A woman’s hormonal background affects the results of her workouts in the gym. The female body has low testosterone levels, so gaining muscle mass is slow.

During menopause, women are prohibited from following strict diets that disrupt testosterone production.

Excess estrogen disrupts fat metabolism leading to weight gain and reduces the effectiveness of weight loss programs. Active cardio training, leading to significant loss of body fat, can disrupt the course of menstruation. If they are accompanied by pain, exercise in the gym should be temporarily stopped.

Proper nutrition for weight gain

70% of the success of changing the proportions of your body (no matter weight gain or weight loss) is proper nutrition. Not a diet, but proper nutrition. 30% of success comes from properly structured training.

If the question is about gaining muscle mass, then you take your weight and multiply it by the number 36-40. This will be the number of calories you need to consume per day. For example, a person weighing 100 kg should eat from 3600 to 4000 thousand calories per day.

Under this condition, the prerequisites for muscle growth are created. Roughly speaking, the body has extra calories that it can spend somewhere.

It happens that people complain that they train 5-6 times a week, but their weight does not grow. In this case, most often the problem is that people simply do not finish eating. Ectomorphs (as a rule, people of this type are tall, thin, with a relatively low level of subcutaneous fat and small, narrow bones) have very fast metabolic processes. A man ate something, after two or three hours he was already hungry, everything was digested. The body does not have enough energy, and to supply energy, it begins to draw from internal resources - including breaking down muscle amino acids. And our body cannot build muscles when they are constantly being destroyed for energy.

We have proteins, fats and carbohydrates. In order for a person to gain weight, you need to follow this formula:

60%carbs

25%protein

15%fat

There is such a thing as the glycemic index - this is the rate of absorption of a product. For white rice it is 70, and for brown rice, for example, around 65. The lower the number, the slower the product is absorbed, and the slower the sugar enters the blood. Accordingly, it is more useful for humans.

It is worth considering that for drying, the ratio of carbohydrates, proteins and fats in the diet will be different. Proteins will be 50%, and carbohydrates 15-20%.

Warm-up

Any workout begins with a set of exercises to warm up the muscles and prepare the body for physical activity. Warm-up includes light aerobic exercise on a treadmill or exercise bike.

To increase the mobility of the joints and spine, bend and turn the torso, swing or circular movements with the arms and legs. An effective warm-up complex increases body temperature and heart rate. The last stage of the warm-up is stretching the muscles and ligaments.

Stretching exercises

To warm up the pectoral muscles, clasped behind your back, your arms are extended and raised to the ceiling. In order for the back muscles to stretch, you need to grab a support with your hand, bend, and move your pelvis back, straightening your legs.

If you raise your arm up, then bend and pull the elbow towards the opposite shoulder, the triceps will get a good stretch. Bends until your hands touch the floor stretch the hamstrings, lower back and buttocks. To warm up your thigh muscles, you need to bend your leg at the knee so that your heel points up, then use your free hand to pull it up and towards you.

Features of training for beginners

For women who are working out in the gym for the first time, exercises on machines should be included in the training program. The main goal of the first classes is to develop the correct technique for performing the exercises safely.

Beginners’ muscles do not know how to contract effectively, so exercises with exhausting loads and the use of significant weights are not allowed. To perform basic exercises with a barbell and dumbbells, a woman should learn to consciously hold the pelvic floor muscles under tension, especially when placing stress on the body in an upright position.

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Exercises to lose weight by 15 kg

Physical activity in combination with proper nutrition has a good effect on human health, figure and promotes weight loss. The main task is to choose the most suitable type of load and perform them regularly . Working out is a great way to maintain weight or lose a few extra pounds. You can start by trying to run a few kilometers after getting up in the morning or by setting a time frame and regularity for attending workouts that you cannot skip. You should try to do weight loss exercises at home if you can’t go to the gym.

At home

With a busy schedule, people often forget about the need to exercise, although a half-hour home workout is enough to lose weight and maintain a toned figure. Before you start doing the exercises, you need to warm up, thoroughly working out all muscle groups. Warming up your body well before physical activity is a great way to minimize the risk of injury. Regular exercise for weight loss at home can be done at any convenient time, the main thing is to develop the habit of proper nutrition.

Features of training for women after 40 years

A gym training program for women should take into account the physiological changes that occur in the body after 40 years. To maintain muscle mass, two sessions a week are enough, in each you need to perform from 4 to 8 exercises, trying to use all muscle groups.

The intensity of training should be limited due to poor elasticity of the ligaments and tendons.

Age-related changes affect the accuracy of movements, so block exercise machines, dumbbells and fitness equipment are used in classes. It is advisable to update the training program monthly so that the body does not get used to monotonous movements and loads.

What can or could the first 2 months of training give you?

According to statistics, after purchasing a membership to a fitness club, half of people stop training in the first two months. It is in the first two months that most people make the most important mistakes in their training.

Nature is kind to humans and rewards the first two months with the best results in training. For example, in the first two months of strength training, I gained 8 kilograms of muscle and increased my bench press by 20 kilograms.

By modern standards, I would call the first 2 months of training the primary school of bodybuilding. If you are at zero level of muscle development, then after two months you can expect to gain the same 8 kilograms of meat and gain up to 100 percent strength.

Create a training program for free

For example, in the first two months you can increase your biceps by more than 2 cm, and double your record in push-ups or pull-ups.

Many people think that to succeed in muscle growth, you need to go to the gym three times a week. And some people who are reading these lines now already imagine that three workouts a week for two months will require 24 trips to the gym.

This is not entirely true. Neither going to the gym nor appearing on the workout floor guarantees the growth of 8 kilograms of muscle in the first two months of training.

That is why people who did not get the expected results in the first two months of training lose hope of success and blame their parents, that is, genetics, for everything.

Create a training program for free

To evaluate the results of two months of training, you need to count not the number of visits to the gym or to the turnstile area, but the amount of work done.

I have already written many times that good people manage to do 75 approaches in a week or 300 approaches in a month.

As you already understood, elementary bodybuilding school is the first 600 approaches. It is the first 600 approaches that give an increase of up to 8 kilograms of muscle, more than 2 cm in the biceps and doubling the record in the bench press or push-ups.

When a beginner comes to me, I have no doubt that after the first 600 approaches he will receive what nature gives to everyone, with good nutrition and good sleep.

Do you doubt the justice of nature? If in doubt, write a comment. The most well-reasoned comment will receive a big prize.

If you have no doubts, but in the first 2 months of your training you did not double your record in push-ups or bench press, then I can advise you for free.

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Does a woman need exercises with barbells and dumbbells?

It must be remembered that well-developed muscles are responsible for correct posture, elegant gait and overall appearance. Only by working with a barbell and dumbbells of moderate weights, a woman will build and achieve elasticity of muscles, for example, buttocks.

Properly selected load when exercising with free weights has a positive effect on the functioning of the heart muscle and blood vessels, as well as on the relief of the body. Multi-joint exercises with barbells and dumbbells allow you to maintain muscle tone while exercising at home.

You should not be afraid of significant weight gain when lifting heavy weights; low levels of testosterone in the female body protect against this problem.

What exercises to choose for your gym training program

When it comes to strength training, it is often recommended that beginners, those recovering from an injury, or older adults begin their workouts with light machines. This will not eliminate all possible problems and difficulties, but it will allow you to avoid serious errors in the execution technique.

You should start with technically simpler exercises and gradually move on to more complex ones.

Advanced and trained athletes can immediately perform exercises with free weights - dumbbells, barbells, etc.

First workouts for women: losing weight

Based on the principle of “do no harm,” a weight loss training program should be adapted to the physical and age characteristics of the body. To do this, a test load is given in the first lessons.

If completing the planned number of repetitions is difficult, you need to reduce one approach at a time in the entire complex or in those exercises that are especially difficult to cope with.

In the first month of training, aerobic exercise should be given after performing exercises on simulators.

In this case, it is necessary to control that the pulse does not leave the fat-burning zone. To calculate the lower and upper boundaries of the zone, you need to subtract the age from 220, and then calculate 60 and 70%.

First workouts for women: gaining muscle mass

The main task of the first training when gaining weight is to master the correct technique of performing exercises and to involve a complex of small stabilizer muscles in the work. Therefore, you cannot immediately lift heavy barbells and dumbbells; the working weights of the equipment must be increased in subsequent workouts.

In initial classes, it is enough to perform exercises on simulators with moderate load, 2-3 sets of each. In the warm-up set, a larger number of repetitions are performed with less weight, the load increases with each subsequent approach. The duration of the session varies from 30 to 50 minutes, depending on the physical capabilities of the woman.

The best exercises in the gym

Training programs for men and women are significantly different. In the gym, ladies, as a rule, strengthen their muscles, giving them a beautiful appearance, so basic and isolated exercises should be included in the training complex.

On the back

The lever pull in the simulator significantly loads not only the latissimus, but also the trapezius muscles of the back. This simulator will successfully replace pulling a barbell or dumbbells to the stomach.

The upper back area is effectively worked out by doing pull-ups and vertical rows to the chest on a block machine. To work out the lower back, it is common to perform deadlifts with a barbell, an alternative to which is hyperextension, especially for problems with the spine.

On your feet

Classic squats with a barbell are one of the most effective exercises for working the entire complex of leg muscles. Women with weak backs or spinal problems should squat on a hack machine and also do leg presses on a machine.

To increase the tone and volume of the gluteal muscles, you need to regularly do lunges with dumbbells, as well as leg raises in the simulator. Women should remember to engage their calf muscles by performing standing calf raises.

In your arms

Dumbbell overhead extensions and push-ups are popular exercises for the shoulder extensor muscles. If the triceps are a problem area, then they are additionally worked on by extending the arms on a block machine and doing barbell presses with a narrow grip.

The beautiful shape and volume of the biceps will be ensured by curling your arms with a barbell while standing . Dumbbells make it possible to load the biceps brachii muscle in a sitting position at an incline, and curls on a biceps machine increase the intensity of the arm workout.

On the press

A woman should initially perform regular and reverse crunches while lying on a bench to prepare the abdominal muscles for more demanding work. The intensity of the training is increased by working on a press machine and crunches on a block simulator.

For women who are working out in the gym for the first time, exercises on machines should be included in the training program.

The fat layer in the lower abdomen is reduced by lifting bent legs in a machine that has elbow rests. The abdominal muscles, which are responsible for a slim waist, are well worked out by the torso machine and body turns with a body bar.

Once you have completed the Beginner Program (First Month) , proceed without further delay to the Beginner Training Program (Second Month). It is also designed for 4-5 training weeks. Only after overcoming it will you be able to proceed to the next program after it.

Muscle mass program for beginners

Trainings 1, 2 and 3 are carried out as before - one after another, three times a week (Mon-Wed-Fri), with a rest of one or two days.

In those exercises of the complex where 3 approaches are prescribed, perform the first approach (warm-up) with a deliberately light weight. Consider the second and third approaches to be the main ones, i.e. workers. In working approaches, use a constant weight - such that the last 2 final repetitions (in both approaches) are given to you with noticeable resistance. In case of an obvious mistake in choosing the working load, it will be permissible to reduce or slightly increase the weight of the projectile.

Perform exercises that are prescribed to contain only 2 approaches in the same way as in the previous program: the first approach is a warm-up and only the second is a working approach.

In all exercises of the program (without exception), monitor the execution technique, constantly, training after training, improving in this direction. In this regard, pay special attention to such heavy basic movements as squats with a barbell, bent-over barbell rows, and push-ups.

Rest between sets and exercises should be 60-70 seconds .
To maintain the suggested workout pace, use a wrist or wall clock (with seconds display). Do not ignore this circumstance. Rest time during training is also critical. Workout No. 1 (Monday)

Workout No. 2 (Wednesday)

Workout No. 3 (Friday)

Source "Fatal Energy"

Gym workout chart for women

Ideal figure in 2 months: training program

This 7-day training program lasts 2 months.

Day 1: 1. Press. 2 sets of 35 2. Squats. 3 sets of 30 3. Raising dumbbells in front of you: 3 sets of 10 times. The same exercise can be done with one dumbbell. 4. Raising your legs while lying down. 3 sets of 25

Day 2: 1. Push-ups. 3 sets of 10 times. 2. Reduction of dumbbells overhead: do this exercise while standing, four sets of 10 times; 3. Jumping rope. 5 minutes 4. Squats with dumbbells: four sets of 15-30 reps; 5. Lunges with dumbbells: four sets of 10-12 reps.

Day 3: On the third day of training, take a break and rest.

Day 4: 1. Press. 3 to 30. 2. Push-ups. 3 to 15. 3. Plank - lying position. 1.5 minutes 4. Lifting dumbbells for biceps: do 4 sets of 10-12 reps.

Day 5: On the fifth day of training, take a break and rest.

Day 6: 1. Plank - lying position. 1.5 minutes. 2. Calf raises with dumbbells in your hands: do five sets of 20-40 reps. If you have enough physical strength, you can do this exercise with a backpack with weights or perform the exercise on one leg. 3. Lifting the legs in a lying position. 3 times 25.

Day 7: 1. Push-ups: put your feet on the sofa. Do 3 sets of 10 times. In this case, perform the first approach to failure. The break between sets should be 1 minute; 2. Press. 3 times 20. 3. Squats with dumbbells: do seven sets of 10-20 times;

Attention: The break between all specified exercises, except those where the break time is indicated, is three minutes.

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Circuit training

The circuit training program in the gym is used by women to lose weight without losing muscle mass. Circuit training consists of 6-10 exercises that cover the entire musculature of the body, sometimes muscles are worked locally on different days.

In each approach, the exercises are performed alternately for 10-15 repetitions, at a fast pace and without a break. To get a tangible result, you cannot exercise to failure, and you must also follow the technique and have experience in training.

Who creates the training program in the gym?

It is best if this is done by a qualified and experienced specialist. Simply put, a coach. Preferably someone with experience in your type of training. If you want to start running or improve this skill, look for a coach who specializes in running. People interested in lifting weights at the gym should look for a strength training or bodybuilding coach.

However, you can also try creating a workout plan on your own. To do this, it is worth looking for examples of programs and studying the basic principles of their construction.

Cardio training

Cardio training involves any aerobic exercise that increases your heart rate and is aimed at burning subcutaneous fat.

A well-equipped fitness club offers a large selection of equipment for aerobic exercise:

• Treadmills,
• exercise bikes,
• orbitreks
• rowing simulators.

Cardio training is long-term; you should start with walking, which gradually increases the load on the heart. For training, one or several simulators are used, with different operating times.

Split training

The essence of the method is to train muscle groups separately during the week. So on Monday the biceps and back muscles are loaded, on Wednesday - the quadriceps, calves and shoulders, and on Friday the pectoral muscles and triceps are left. The lesson consists of several exercises for each muscle group, the number of approaches and repetitions determines the final goal of the training program.

Split training is effective for gaining weight or shaping your figure , and when losing weight, for targeted work on problem areas. The split training system is not suitable for those who have just started training or often miss classes.

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How to make a workout plan at the gym

The training program should include the following information:

• number of training days per week and their exact distribution during the week
• what to do in each workout, that is, the type of exercises and their order, the load used in each exercise
• number of repetitions of each exercise, number of series of each exercise
• break time between sets

Exercises that are measured in units of time rather than number of repetitions (such as planks) should be reported accordingly. In this case, instead of repetitions of one approach, the minutes of execution will be indicated. BUT the number of series or laps is indicated as usual.

Power training

For women, a strength training program in the gym consists of basic exercises, taking into account body type and age characteristics. The main part of the workout includes 5-6 exercises, performed in three approaches.

Working out the muscles for 8-10 repetitions, with breaks of no more than 90 seconds, increases the level of testosterone in the blood, which stimulates the subsequent increase in body weight. The weight of the weights should allow you to complete the planned number of repetitions without compromising the correct technique. If the next day you feel muscle stiffness, you need to slightly reduce the working weights during your next workout.

Numbers for men

Now we will give specific values ​​​​of muscle mass that men who had a specific physical training plan and followed a balanced diet for 4 years managed to gain. Statistics from years of training for men who did not take steroids are shown below:

• 1 year: 10-12 kg;
• 2 year: 4-6 kg;
• 3 year: 2-3 kg;
• 4 year: 1-2 kg.

From these data you can see that as soon as a beginner begins to exercise regularly, for each month in the 1st year he gains about 0.8-1.1 kg of muscle mass. With each subsequent year, this figure decreases by approximately 2 times. Finally, by the 5th year of training, the athlete reaches the so-called “saturation” or reaches his physiological “ceiling”.

Below is a graph that reflects these numbers. The values ​​of muscle mass growth are plotted along the vertical axis, and the training time is plotted along the horizontal axis. The graph shows a drop in the initially high rate of muscle gain to almost zero (horizontal position of the red line).

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As soon as a person makes the decision to “pump iron,” a natural question arises: how long can it take to build muscle? It is impossible to answer this question unequivocally. However, the rate of muscle gain can be accelerated using certain methods. I will talk about the most effective methods from the pages of my blog. So I advise you to subscribe to my blog’s newsletter and don’t miss any issues.

The rate of muscle growth depends on many factors:

• body features (height, bone width, muscle structure, amount of fat mass)
• Lifestyle
• nutrition
• training intensity
• athlete's age

For example, having a height of 1.60 meters, a biceps circumference of 40 centimeters will look impressive, but the same biceps in a person with a height of 1.90 meters is quite harmonious, without being conspicuous. In addition, there are people whose muscle mass does not increase, because it does not react correctly to heavy loads and the muscles simply harden.

Body type also plays an important role. A broad-boned person (mesomorph) will gain muscle mass faster, but in an athlete with narrow bones (ectomorph) this will be more noticeable, since they often have a narrow pelvis and waist, the development of the upper body is quite rapid. A person who has a significant amount of adipose tissue (endomorph) will do well to build muscle mass, but athletes of this type also need to take care of proper nutrition and additional burning of excess weight.

In this article we will look at the developmental stages that are recommended for the average person to go through if they are 1.80 meters tall and weigh 80 kilograms. With less growth, you should subtract 20% of the time received for every 10 centimeters of difference, and accordingly, with greater growth, add 20% for every 10 centimeters. Also, when analyzing, we will focus on the average intensity of training and proper nutrition with the intake of all necessary vitamins.

During the first six months of training, the muscles adapt to the load. During this period, you should exercise with 50% of the maximum load, this way muscle injuries are eliminated, and the beginning athlete learns how to perform the exercises correctly. After just three months of training, the muscles acquire tone and it becomes noticeable that the person has started bodybuilding. During the first three months of training, athletes experience the same results, regardless of body structure.

• During the first year, the muscles become quite developed, with sufficient muscle tone. It is clear from the athlete that the training gives quite noticeable results. This applies to a greater extent to people of average and below average height. In this case, training should take place at least three times a week quite intensively. On average, an athlete of any body type gains 2-3 kilograms of muscle mass during this period.
• After three years of regular training, an athlete gains 15-20% muscle mass from his base weight (excluding fat tissue). That is, an average person with a height of 1.80 meters and a weight of 80 kilograms after three years will have a weight of 90 to 95 kilograms. The volume of the biceps will increase by 5 centimeters, the volume of the chest by 12-15 centimeters. Visually, the figure will already acquire athletic proportions. If the height is below 1.70 centimeters, the athlete can already start working on relief (if he does not intend to participate in bodybuilding competitions).
• After five years of training, the athlete needs to exert all his strength. With average training intensity, the weight will increase to 30% of the initial body weight. The athlete’s proportions correspond to the competitive level, the body is fully formed and ready for competition. An athlete with a height below 1.70 meters achieves such results six months earlier, and athletes with a height above 1.85 meters achieves such results a year later.

As for age: The older a person is, the slower it happens. How much muscle mass can you gain? and the slower the fat tissue burns. With age, metabolism slows down and testosterone levels in the blood drop.

Regarding the training program, it should be explained that each muscle group (there are seven of them) is worked out once a week, ideally on the same day of the week. This allows the muscles to recover and grow as much as possible. Note that muscles do not “grow” during training; they grow after training for seven days.

You also need to consider:

• With proper nutrition, adequate sleep and intense training, the athlete will achieve the maximum of his capabilities. An athlete’s food should be rich in proteins, as this is the main “building material” of human muscles. Meal frequency is at least 4 times. Sleep at least 7 hours a day no later than 00 o'clock. With such a return, regardless of body type, a person will look impressive.
• When using nutritional supplements (protein, creatine, gainer), training will bring 20-30% more results.
• By giving up bad habits, the athlete will become much more active, and the results will be more noticeable.

And it is important to remember that if you have the desire, ANYTHING is possible!

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Proper nutrition during active training

The caloric content and composition of the daily diet should correspond to the goals of training in the gym. When training for weight loss, you should not allow severe reductions in calorie intake, so as not to disrupt the metabolism in the body.

When gaining weight, protein is consumed at the rate of 2.5 grams per kilogram of “clean” body weight, that is, without taking into account the weight of fat. Most of your daily protein should be eaten after training and in the evening.

Carbohydrates are a source of energy and also an important component of muscle growth, so they account for up to 50% of the daily calorie intake. The diet includes slowly digestible carbohydrates and fruits, which are eaten before the afternoon snack and an hour before class.

Fats cannot be excluded from the diet , but they should not be abused, so as not to increase the amount of subcutaneous fat. All basic nutritional components are divided into three main meals and two low-calorie snacks.

Complex No. 3

Spring is the time when you are already sufficiently prepared for “shock” loads. This is the central complex of the first year of training, and the greatest increase in “mass” and strength should come from it.

The complex is based on two ideas. The first is a sharp change in the nature of the loads: if when performing previous complexes the movements were smooth and measured, now you should move on to performing them in a fast explosive style. The number of repetitions in the approach should be reduced to 6. It is allowed to use “cheating” (connecting to the work of other muscles, for example, a small jerk with the back, making it easier to lift the barbell onto the biceps) and “repetitions with help” at the “finish” of each approach.

The essence of the second idea is that if during different workouts you “load” the muscles at different angles (with different exercises), this will allow the muscles to recover better and accelerate their growth. (I read in Ironman magazine that this is called the “conjugate method”. The authors of the “system” would have been surprised in the early 80s if they knew what “high technologies” they recommended to practice.)

Based on these ideas, two programs were compiled, sequentially alternating during use.

Program A

1. Bench press.
2. Bent-over row of a barbell at one end or a T-bar.
3. Standing chest press. .
4. Biceps with dumbbells while sitting.
5. "Breathing" squats.
6. Pull-ups on a curved bar with the widest possible grip.

Program B

1. Bench press on an inclined (45°) bench.
2. Bent-over barbell row.
3. Seated overhead press.
4. Biceps with a barbell while standing.
5. "Breathing" squats.
6. Pull-ups on a curved bar with the widest possible grip.

The dosage for all exercises except 5 and 6 is the same. The first warm-up set includes 12 repetitions. rhenium with an empty neck. The second warm-up set is g repetitions with a weight 10-20 kg less than the “working” one. Then 4-5 sets of 6 repetitions with working weights. No “pyramid” and no weight loss! The weight with which you were able to do 6 repetitions in the first “working” approach remains stable. If you are not able to perform 6 reps with a given weight in all planned approaches (and this is quite natural and should be expected), “finish off” the approach with “cheating” and “assisted repetitions”. When performing this complex, you should “explode,” as it were. Concentrate as much as possible on increasing the weights of the weights. Give it your all in every set as if it were your last. To make this happen, you need to do good “breathing” squats - done as follows. Warm up - 20-25 repetitions with an empty bar. Then add weight and do 20 repetitions and immediately, without a pause, 15 repetitions of dumbbell pullover, lying across the bench. The second working set is to add weight and perform 15 squats and 15 pullover reps. Third set - add weight again, 12 squats and 15 pullovers. The weight of the dumbbell when performing a pullover is stable; in this exercise, your task is to stretch the chest as much as possible.

Ex. 6 was introduced into the complex for the same reasons of “expanding the backbone”. 50 repetitions excluding the number of approaches.

The load in this complex is already quite high, so in order not to overtrain, special attention should be paid to rest and recovery procedures. Once a week, on a day free from training, it was recommended to visit a steam bath or have a general body massage. If the athlete feels that he is not fully recovering, then it was recommended to periodically (but not constantly!) train twice a week, not three, for example, on Monday and Thursday.

At this stage, it would also be useful to take a small pharmacological “recharge” from drugs that can be purchased without a prescription at any pharmacy: potassium orotate - 3 times a day, 0.5-1 tablets half an hour before meals, calcium glycerophosphate - 1-2 tablespoons spoons immediately after training, and any balanced vitamin-mineral complex (“Dekamevit”, “Undevit”, “Aerovit”, etc.) - 2 times a day, 1-2 tablets after meals. Duration of treatment - no longer than 30 days. If necessary, the course can be repeated after a month.

Does a woman need proteins and gainers?

A woman who wants to gain weight or lose weight aesthetically should supplement her diet with sports supplements. Nutrient mixtures consisting of 50% protein or more are called proteins and are added during training for muscle growth and during strict diets.

Protein shakes are easily digestible, help cope with hunger and provide the body with essential amino acids for the growth and preservation of muscle fibers.

Gainer is a carbohydrate-protein mixture that fully restores after physical activity, but is not advisable if you have problems with rapid weight gain. Women who have a thin physique or who do not have the opportunity to eat regularly need to balance their daily diet with a gainer.

Important: Protein if consumed incorrectly is harmful to health, so when choosing a sports supplement, you should consult a professional instructor or doctor.

Sample menu for 3 days for women

On the day of strength training, nutrition takes into account the body's need for protein and carbohydrates to work at increased intensity. An important meal to eat is a snack 30-60 minutes before training.

It is advisable to divide the morning snack into two meals, and dinner includes slow carbohydrates to restore muscle glycogen:

• Breakfast - an omelet with a couple of eggs and oatmeal with milk.
• Snack – a glass of fruit juice.
• Snack – a small apple or tangerine.
• Lunch – a portion of boiled fish with rice and vegetables.
• Afternoon snack – cottage cheese or drinking yoghurt.
• Before training - a small banana.
• After class - a gainer or protein shake, depending on the time of training.
• Dinner - poultry, vegetable salad with broccoli, a piece of bread with cereals.

On the rest day, the diet should ensure complete recovery and growth of muscle mass:

• Breakfast – bake pasta in the microwave with cheese and egg.
• Snack – juicy fruit.
• Snack – green tea with dried apricots or dates.
• Lunch – beef chop, buckwheat porridge, fresh tomatoes and cucumbers.
• Afternoon snack – 30 g muesli with yogurt.
• Dinner – lean meat, vegetable stew.
• Before bed – low-fat kefir and 1/2 teaspoon of bran.

Eating on the day of cardio training creates the conditions for achieving maximum fat burning. You must not eat any food before or for an hour after class.

The menu should include only slowly digestible carbohydrates, and protein foods for dinner:

• Breakfast – rice with vegetable salad.
• Snack - vegetable salad.
• Lunch – lean meat, some buckwheat porridge and fresh vegetables.
• Afternoon snack – unsweetened yogurt with 1/2 teaspoon bran.
• Dinner: cottage cheese casserole and unsweetened yogurt, or optionally a protein shake.

Basic rules for losing weight

It will not be possible to improve your figure only through strict dietary restrictions, because then the skin will lose its elasticity. If you thoughtlessly approach the choice of diet for weight loss, you can worsen the condition of the body. To lose 15 kg in 2 months, you need to develop your own individual behavior strategy. This plan should include regular exercise and a balanced diet. This comprehensive approach will help you develop the habit of a healthy lifestyle and exercise, which will have a positive impact on your health and help you lose extra pounds.

Maintaining water balance in the body

Drinking the right amount of fluid with a varied menu helps cleanse the body of waste and toxins, and in combination with sports helps reduce body weight. To calculate the required amount of water, you can use the formula: 40 ml per 1 kg. During hot periods and during active training, you need to drink more, because the body sweats intensely and there is a risk of dehydration. Liquid is not only water (although it is preferable), it also includes juices, juicy vegetables, fruits, soups and drinks. It is better to drink your fluid intake throughout the day, rather than at once.

Active lifestyle

Most people in the age of information technology prefer lying down with a tablet to regular walks, but it is very important to stay slim to use every free minute for movement. The body quickly gets used to a sedentary lifestyle, and then even a small workout becomes too much for it. An active lifestyle, together with the right menu, helps produce the hormone of happiness endorphin, thanks to which depression goes away, brain function improves, and the internal state of the body is harmonized.

An active lifestyle combined with limited calories is an excellent prevention against most diseases and a great way to become thinner in 2 months. In the absence of sports in a person’s life, the following processes occur in the body:

• slowing down metabolism;
• decreased production of enzymes (fat burning);
• slagging, weight gain;
• deformation of the spinal elements;
• decreased muscle tone, weakening of the heart muscle;
• low resistance to infectious diseases.

Sports activities

When starting training, you need to keep in mind that the weight will not come off immediately. This feature is due to the fact that muscles, as they develop, increase in size and become heavier than fat. If you start regular exercise (2-3 times a week) and switch to healthy meals, your figure will improve and your skin will not sag. To get the maximum effect, it is better to choose the sports that you like best (swimming or yoga). You need to train your body to use a free minute for training, then it will become a habit.

To make regular workouts enjoyable, you can use several working methods during the period of weight loss by 15 kg:

• do not forget about rewards (you need to set yourself a goal, and after achieving it, pamper your body, for example, with cosmetic procedures);
• don’t try to do all the exercises at once (this way you won’t achieve anything other than a loss of strength);
• gradually, regularly increase the load during training, work the muscles more deeply;
• find like-minded people (this helps to develop the sports discipline necessary when playing sports);
• when choosing the type and duration of training, you need to focus on your characteristics and preferences;
• tune in only to the positive during training (the right motivation can charge the body with energy).

When to expect the first results

An excellent result of a month of persistent strength training is about 400 g of new muscle mass. By building no more than 100 grams of muscle per week, women should not expect immediate visual effects when gaining weight.

The effect of daily exercise on improving tone becomes noticeable after two weeks.

Muscles maintained in constant tension look voluminous and more prominent.

The first results in the gym are achieved most quickly by women who want to lose weight. To do this, you need a training program that combines strength and aerobic exercise, and adherence to a proper diet.

Visible results appear after just a few regular sessions . Reducing your daily calorie intake and high-intensity training can help you lose up to 1 kg of excess weight per week.

The training program in the gym should correspond to the goal that the woman sets for herself. The intensity of classes is selected taking into account the age-related characteristics of the woman’s physiology and physical capabilities.

To ensure that the first results of training are not long in coming, you need to carefully plan and strictly follow your diet. Expert advice will help you avoid mistakes in nutrition and choose the right sports supplements.

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