General Exercise and Nutrition Recommendations for Building Muscle

By Yraa #abdominal, #achieve, #achieved, #activity, #adjusting, #advice, #alone, #amount, #any, #appearance, #appropriate, #approximately, #arms, #barbell, #basic, #behind, #bench, #between, #bicep, #biceps, #block, #Body, #break, #breeding, #build, #building, #capabilities, #carbohydrates, #cardio, #characteristics, #choose, #circles, #classes, #come, #common, #completely, #conduct, #consume, #cool, #curls, #dead, #development, #diary, #diet, #difficult, #doing, #done, #down, #drawn, #dumbbell, #dumbbells, #each, #eat, #effect, #effective, #engage, #excess, #exercise,, #exercises, #extension, #facilitate, #factor, #fan, #fast, #fat, #fats, #find, #fit, #fitness, #follow, #food, #forbidden, #form, #forms, #frequency, #friday, #further, #future, #gain, #general, #girl, #girls, #go, #goal, #Good, #greater, #gym, #half, #hang, #head, #health, #Healthy, #help, #her, #horizontal, #hour, #hyperextension, #inclination, #inclined, #include, #included, #individual, #initially, #intense, #intensive, #involved, #just, #keep, #kind, #last, #least, #leg, #legs, #lesson, #level, #lifestyle, #Light, #little, #load, #lose, #loss, #low, #lower, #lowering, #lying, #machine, #machines, #maintain, #mass, #minimum, #minute, #minutes, #monday, #monitor, #month, #movement, #muscle, #muscles, #must, #nutrients, #nutrition, #oblique, #once, #optimal, #overall, #part, #pectoral, #perform, #performing, #period, #physical, #physical activity, #plan, #presence, #press, #proceed, #process, #productive, #progress, #proper, #proteins, #provide, #pull, #pumping, #purpose, #push, #push-ups, #put, #quadriceps, #quality, #quite, #ratio, #recommendations,, #recommended, #Reduce, #regular, #relief, #remaining, #repetitions, #replace, #rest, #rid, #row, #rules, #selected, #sessions, #set, #sets, #several, #sides, #simple, #simulator, #sitting, #slender, #slightly, #slim, #slowly, #small, #some, #someone, #split, #squat, #standing, #start, #starts, #straight, #strengthened, #stretching, #study, #successful, #support, #sure, #takes, #taking, #technique, #therefore, #thighs, #third, #three, #three-day, #thrust, #times, #toned, #total, #track, #traction, #train, #training, #triceps, #try, #twists, #upper, #ups, #used, #using, #vertical, #very, #visit, #volume, #want, #wants, #warm, #wednesday, #week, #weeks, #weight, #weights, #while, #who, #why, #will, #Women, #worked, #working

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

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

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.

ai generated, flowers, paper
ai generated, children, fantasy
ai generated, cats, animal
ai generated, mushroom, houses
ai generated, valentine's day, frame

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.

By Yraa

Leave a Reply