Girls and women want to have a slim and fit figure, and that is why they go to the gym. While striving for a common goal in the form of a toned body, each of them pursues its own: someone wants to reduce their overall body weight, someone, on the contrary, slightly increase their muscles in volume, and some just want to maintain a figure and overall health through regular performance of effective exercises.
Depending on what a healthy lifestyle fan wants to achieve, appropriate exercises are selected and a training program is drawn up that takes into account the individual characteristics of the body and the level of physical development.
Three-day split for weight loss
Effective weight loss is achieved through intense exercise with low weights and a large number of repetitions. Before the start of such training, there must be a preparatory period, during which the technique of performing exercises is worked out, and the muscles are strengthened for further more productive and intensive work. Depending on the level of physical fitness, this period can last from several weeks to a month, and then more thorough work on the body starts in order to lose weight. The optimal frequency of training for weight loss is three times a week, but in addition to regular physical activity, it is also very important to follow a proper diet.
To get rid of excess body fat, perform the exercises from the following three-day split:
Monday:
- work on any cardio machine for half an hour;
- push-ups from a low support;
- wiring dumbbells to the sides, lying on an inclined bench;
- back muscle training in a crossover;
- bicep curls;
- seated dumbbell press;
- any three exercises for pumping the abdominal muscles.
Wednesday:
- half an hour work on a cardio machine;
- any kind of squat with weights, or leg press in the simulator;
- training quadriceps in the simulator while sitting;
- working out the biceps of the thighs in the lying simulator;
- breeding legs in the simulator;
- breeding dumbbells to the sides, standing in an inclination;
- light cardio as a cool down.
Friday:
- half an hour cardio training;
- any basic traction exercise for the back and legs (Romanian, dead);
- hyperextension exercise;
- pull of the upper block behind the head;
- breeding dumbbells lying down;
- curling arms for biceps;
- press training.
All of these exercises should be done at a fast pace, in 3 sets of 20 repetitions, taking a one-minute rest between sets. Weight loss will be more effective if you train in a circle. To do this, you need to choose three exercises and do them all in a row in the amount of 20 times without a break, then rest for one minute and perform the same set again, doing only 4–5 such circles.
Mass gain exercise program
To increase the muscles in volume and gain relief, you should choose a greater weight of weights and do exercises in 3 sets of 12 repetitions each, while the pace of movement should be small. You can conduct mass training using the following program:
Monday:
- light cardio for 15 minutes;
- bench press, lying on a horizontal bench;
- breeding dumbbells, lying on an inclined bench;
- study of the pectoral muscles in the crossover;
- triceps extension in the block;
- lowering the dumbbell behind the head;
- straight and oblique twists on the press bench;
- stretching exercises.
Wednesday:
- cardio load for 15 minutes;
- leg press sitting in the simulator;
- quadriceps training in the simulator;
- training biceps of the thighs in the simulator;
- breeding legs in the simulator;
- wiring dumbbells to the sides, standing in an inclination;
- light cardio.
Friday:
- cardio load for 10 minutes;
- hyperextension exercise;
- tilts with a barbell (exercise “good morning”);
- vertical thrust;
- breeding dumbbells to the sides while standing;
- curling arms for biceps;
- working out the lower press in the hang on the horizontal bar.
Nutrition advice for girls
Nutrition is an important factor in successful training. Any girl involved in the gym should monitor the quality of her diet and the proportional ratio of proteins, fats and carbohydrates in it. It varies depending on the purpose of the lesson:
- to build muscle, about half of the diet should be carbohydrates, a third — proteins, and the remaining 20% — fats;
- for effective weight loss, proteins (45%) should come first in the diet, there should be a minimum of carbohydrates (10%), and slightly more than a third of fats (35%);
- if the weight and figure suits you, and you visit the gym to maintain your appearance and health, then consume proteins, fats and carbohydrates in approximately the same amount.
Sports nutrition should also be an integral part of the diet, since during the training period it is quite difficult to provide the body with the necessary nutrients with the help of food alone.
General training rules for girls
Girls who want to put their figure in order and find slender forms should follow these general recommendations:
- In the presence of a large amount of excess weight, it is not recommended to engage in weights, and it is completely forbidden to work on cardio machines. Therefore, you should initially reduce the total body weight by adjusting the diet, and then proceed to intense training.
- Before classes, be sure to do a little warm-up, which can include cardio and the most simple exercises.
- To facilitate the process of training, track your progress and plan future sessions, keep a training diary.
- The very first sessions should be very light, and the minimum weight should be used. Then, during the first month, very slowly increase the working weight, assessing your physical capabilities.
- For a greater effect from training, it is recommended to completely change the fitness program about once a month, or replace at least 50% of all the exercises included in it.
- Try not to eat at least 1.5 hours before training and not eat for the same amount of time after it.