Top in the gym for women. Gym training plan for girls by level

In order to lose weight, strengthen muscles and get rid of excess fat, it is not necessary to regularly visit the gym. You can get your body into ideal shape at home. We are offering to you ready-made home workouts for girls with an exercise plan and exercise tips for effective weight loss.

The exercise plan for women below is ideal for those who want to start working out at home. However, these exercises will be useful not only for those who want to lose weight, but also for those who simply want to adhere to a healthy lifestyle. There are many studies on the benefits of regular exercise: this concerns improving the functioning of the cardiovascular system, reducing the risk of depression, and preventing diseases such as diabetes, cancer and stroke.

And if you think that training requires a membership to a fitness club or expensive equipment, then this is not so. You can effectively train your body at home with minimal equipment.

Home workout for girls: features

Even if you are busy with work and family matters, 30 minutes for fitness You can always allocate several times a week. Especially if you organize effective workouts at home. If you thought that working out at home for girls is of little use, then try our ready-made exercise plan for losing weight and toning the muscles of the whole body and get a toned and slender body.

Why should you pay attention to home fitness? What are the pros and cons of training at home for girls compared to visiting a fitness club?

Benefits of training at home:

• You save time traveling to the gym.
• No need to adapt to the fitness club schedule.
• You save money on purchasing a subscription.
• It is psychologically more comfortable to work out alone; no one is watching you or causing you any inconvenience.
• You do not need to purchase special fitness clothing; you can exercise in a T-shirt and shorts at home.
• For young mothers on maternity leave, training at home is the only option if there is no one to leave the child with.
• A large selection of ready-made video programs and exercise sets will make home workouts for girls varied and effective.
• You will have a comfortable shower or bath with all the necessary accessories at your fingertips.
• You can study early in the morning before work or late in the evening after work.

Disadvantages of training at home:

• There is no trainer who will teach you the correct technique for doing the exercises.
• There is no variety of exercise equipment at home, and additional equipment must be purchased.
• You will have to think through and create a set of exercises yourself or look for a suitable program.
• To train at home, girls need to have strong motivation to exercise; no one will “push” them from the outside.
• There are too many distractions at home that can disrupt your workout: household chores, family demanding attention, the desire to relax or surf the Internet, etc.

However, the convenience and comfort of home training outweighs the small list of disadvantages. All you need to train at home is to free up a small square of space in your apartment, set aside 30-60 minutes for an activity, make an exercise plan and start training.

Equipment for training at home

To lose weight and tone your body, you can exercise at home and without additional equipment. Exercises with your own body weight give a good workout and help to work the core muscles and speed up the fat burning process. However, for b O For greater variety of training, it is advisable to have at least dumbbells: they are especially useful when performing strength exercises. In addition to dumbbells, you may need a chair, bed, or nightstand for some exercises that require support.

If you have some additional equipment at home or have the opportunity to purchase it, this will help you diversify your exercises and increase the effectiveness of your workout. However dumbbells are the most basic equipment, which will be enough for full-fledged training at home for girls. It is also advisable to have a rug or mat on the floor if you have hard or cold floors.

What other equipment can be purchased:

• Fitness band: the most popular piece of equipment lately, ideal for the thighs and buttocks.
• Mat: A basic piece of equipment needed for almost any workout at home.
• Fitball: round ball for abdominal exercises and development of stabilizing abdominal muscles.
• Tubular resistance band: ideal for training the arms, shoulders and back.
• Elastic band: Very useful for strength training and stretching.
• Massage roller: for muscle recovery after exercise and self-massage.
• TRX loops: for functional training at home.

So, for cardio training and functional training to tone the body, you can do it without additional equipment, with your own body weight. For strength training, you will need dumbbells from 1 kg to 10 kg, depending on your capabilities and goals. If you plan to train at home for a long time, it is better to purchase collapsible dumbbells. Instead of dumbbells, you can use plastic water bottles or design dumbbells yourself:

Home workouts for girls: basic rules

1. Any workout should always begin with a warm-up (7-10 minutes) and end with stretching (5-7 minutes). This is a mandatory rule that should always be remembered. Check out our warm-up and stretching exercises:

• Warm-up before training: exercises + plan

2. Don't exercise on a full stomach. Training should begin 1-2 hours after the last meal.

3. 1.5-2 hours before training, you can allow yourself a full meal. If this is not possible, then have a small carbohydrate snack 45-60 minutes before the start of class. 30 minutes after training, it is better to eat a small portion of protein + carbohydrate (for example, 100 g of cottage cheese + apple or 1 scoop of whey protein in milk) . But the most important thing for losing weight is not what exactly you eat before and after training, but how you eat in general throughout the day.

5. You can train in the morning on an empty stomach. The time of exercise does not affect the weight loss process, so choose the morning hours only if you are comfortable exercising after waking up. You can have breakfast 30 minutes after class, preferably protein + carbohydrates.

6. Don't forget to drink water. Drink a glass of water 20-30 minutes before starting your workout and one or two glasses of water after finishing your workout. During exercise, drink every 10 minutes, taking several sips.

7. Be sure to exercise in sneakers so as not to harm your leg joints. Also wear a sports bra to support your breasts and comfortable clothes made from natural fabrics that do not restrict movement. If you do yoga, Pilates, or do gentle exercises on the floor, you don't need sneakers.

8. Don’t overload yourself with training; at first it’s enough to do it 3 times a week for 30 minutes. You can gradually increase the duration and frequency of classes: 4-5 times a week for 45 minutes, if you want to accelerate results.

9. If you have back problems, then it is better to minimize abdominal exercises that are performed on the back, replacing them with planks and variations:

We use it for training circular pattern: Perform each exercise for 30 seconds + 30 seconds rest and then move on to the next exercise. After finishing the circle, stop for 2 minutes and start the circle again from the first exercise. Repeat the exercises in 3 circles . If the exercise is performed on both sides, then perform 30 seconds first on one side, then 30 seconds on the other. Each lap will take you 7-8 minutes.

Day 1

2. Leg raise (both sides)

3. Static plank (you can go down on your knees)

Day 2

2. Plie squat

5. Hip adduction while lying on your side (both sides)

Day 3

1. Leg raises

3. Side lunge (both sides)

4. Walking with arms spread and shins crossed

5. Lateral leg lift on all fours (both sides)

Home workouts for weight loss and fat burning

If you are looking for home workouts for girls who want to lose weight and have at least a little fitness experience, then we offer you a set of exercises for burning fat based on cardio exercises and exercises for muscle tone. In this home training option, you also do not need additional equipment.

We use it again for classes circular pattern: perform each exercise for 40 seconds + 20 seconds rest and then move on to the next exercise. After finishing the circle, we stop for 1-2 minutes and start the circle again from the first exercise. Repeat the exercises in 3-4 circles (to begin with, you can do 1-2 circles, see how you feel) . If the exercise is performed on both sides, then perform it first on one side, then on the other. Each lap will take you 8 minutes.

Day 1

2. Walking forward lunges

4. Skier

5. Side leg raise (both sides)

6. Side plank twist (both sides)

Day 2

2. Bulgarian lunge (both sides)

5. Leg swing (both sides)

Day 3

2. Rising from a chair with a raised leg (on both sides)

4. Plank jumps with legs raised

5. Raising legs up (on both sides)

Home workouts to tone muscles and reduce body fat

If you are looking for home workouts for girls who are not overweight, but want to tone their body, then we offer you a set of exercises to strengthen muscles and reduce body fat. Unlike the previous diagram, the circle includes only one cardio exercise, the rest of the exercises are aimed at toning muscles and getting rid of problem areas. You will need dumbbells 2-5 kg.

We train similarly in a circular pattern: perform each exercise for 40 seconds + 20 seconds rest and then move on to the next exercise. After finishing the circle, we stop for 1-2 minutes and start the circle again from the first exercise. Repeat the exercises in 3-4 circles (to begin with, you can do 1-2 circles, see how you feel) . If the exercise is performed on both sides, then perform it first on one side, then on the other. Each lap will take you 7-8 minutes.

Day 1

2. Dumbbell plank pull-ups

4. Push-ups (can be on your knees)

5. Lunges in a circle (both sides)

Day 2

1. Lunge in place (both sides)

2. Bent-over dumbbell raises

5. Spider bar

6. Side crunches (on both sides)

Day 3

1. Diagonal lunges (can be done with dumbbells)

2. Side plank (on both sides)

4. Side lunge (both sides)

5. Reverse push-ups

Strength training at home to strengthen muscles and develop strength

If you want to strengthen your muscles, develop strength and improve your body composition, then we offer you strength training for girls at home. The program includes strength exercises with dumbbells. Perform the exercises for the specified number of approaches and repetitions (for example, 4x10-12 means 4 sets of 10-12 reps) . Rest 30-60 seconds between sets, rest 2-3 minutes between exercises.

If you want to effectively work on your muscles, then you need to take the weight of dumbbells such that the last repetition in the approach is performed with maximum effort (5 kg and above). If you only have light dumbbells, then do b O a higher number of repetitions (for example, 15-20 repetitions), but in this case the training will not be strength training, but fat burning.

Buying a membership and preparing your gym bag is only half the battle. In order for trips to the gym to be crowned with positive results, it is necessary to think through an effective training program in advance and strictly adhere to it throughout the entire period of visiting the gym. You can independently create an individual schedule and set of exercises, or you can use the recommendations of experienced trainers and get the maximum benefit from sports activities.

In the article we will present the most effective training programs, consider the features of playing sports during the menstrual cycle, and understand the role nutrition plays in achieving an ideal figure.

Before moving on to the list of exercises, let’s note the main points of training for girls and dispel some myths.

1. Exercising in the gym will not make you look more masculine. Many girls refuse to train in fitness clubs due to fear of the appearance of impressive muscle volumes. This opinion is erroneous, since it is impossible to achieve such results without the use of anabolic steroids, but it is possible to make your figure more attractive. The level of the hormone testosterone, which is higher in men, also plays an important role. You can make your figure more athletic, but you won’t be able to get male muscles.
2. The program must include both basic exercises and those for a separate muscle group.
3. Training should take place 2-3 times a week with an interval of 1-2 days. Daily loads are unacceptable for beginners.
4. The number of repetitions and approaches depends on the goal that the girl is pursuing. If the main goal is to lose weight or work on the relief, then you need to use light weights and focus on the number of repetitions. Girls who want to gain muscle mass should increase the load, while reducing the quantitative indicator.
5. Between exercises and repetitions, it is necessary to give the body a break. The rest time also depends on the goal being pursued. And to reduce weight and build muscle, rest between repetitions should be no more than a minute, and between exercises 1.5 or 2.5, respectively.
6. Before each workout, you need to stretch, preparing your body for subsequent loads. Jumping rope, running, squats or other basic exercises should be performed for 5-10 minutes. It is recommended to do the same at the end of the workout.
7. Before training, you need to create a training diary in which you need to prescribe the program and indicate the desired results.

Effective workouts for girls in the gym

Programs can be divided into two types: working on the whole body at once and working on individual muscle groups. For beginners, the first option is preferable, since in this way you can capture the entire body at once and gradually bring it into the desired shape. At first, you should not focus on any specific part of the body that you consider the most problematic. Graduation is important in everything, and you need to start by training all muscle groups.

Full body workout program

The program’s set of exercises is aimed at working all muscle groups within one session. You must visit the gym at least 2 times a week, training duration is 1 hour 10 minutes. Ten minutes are allotted for warming up before and after the main lesson.

The training must take place strictly according to the plan. As soon as the set plan is overcome with ease, you can begin to increase the load and increase the repetitions. And after 3-6 months you can move to the next level.

Video - Workouts for girls in the gym

The first day

Program:

• warm-up for five minutes;
• bike 7 minutes;
• abdominal crunches 3 sets of 10 times;
• Romanian barbell deadlifts 3 sets of 12 reps;
• in a standing position, dumbbell raises 3 sets of 12 times;
• bench press with a medium grip, 12 reps;
• pull-down of the upper block to the chin 3 sets of 12 times;
• classic squats with a barbell 3 sets of 10 times;
• stretch for five minutes.

Second day

Program:

• warm-up for five minutes;
• hanging leg raises to work the abs 3 sets of 10 times;
• bike 7 minutes;
• in a half-bent position, dumbbell raises 3 sets of 10 times;
• Lower pulley pull-down to the belt 3 sets of 10 times;
• push-ups from the floor at least 10 times;
• squats with a barbell 3 sets of 12 times;
• on a bench in a lying position, dumbbell press 3 sets of 10 times;
• warm up for five minutes.

Split program

For those who have been working out the whole body at once for several months and have achieved positive results, you can consider the Split program. Its essence is to work on certain muscle groups. The training plan is drawn up in such a way that only one muscle group is worked out once every 7 days.

We will describe a workout designed for going to the gym three times a week with a one-day break - Tuesday, Thursday, Saturday. Each session we will work on a new muscle group.

Day one – Tuesday

The muscles we focus on are the abs, buttocks and legs. In our work we use exercise machines, dumbbells and barbells. The number of repetitions for each exercise is 10–15 times.

Program:

• warm-up (run for 6 minutes);
• lying on an incline crunch bench;
• Romanian deadlift;
• squats;
• lunges;
• lifting the legs with emphasis on the elbows;
• leg press;
• crunches in the simulator;
• warm-up (run for 6 minutes).

Day two – Thursday

We train our backs. In our work we use exercise machines, dumbbells and barbells. The number of repetitions for each exercise is 13–15 times.

Program:

• warm-up (push-ups 20 times);
• pull-up;
• traction of the lower block in a sitting position to the belt;
• traction of the upper block in a sitting position behind the head;
• squats;
• pulling a dumbbell with one hand to the belt in a half-bent position with support;
• pulling the barbell to the belt in a half-bent position;
• warm-up (run for 6 minutes).

Day three – Saturday

The muscles we focus on are chest, shoulders, triceps. In our work we use exercise machines and dumbbells. Number of repetitions 11–14 times.

Program:

• warm-up (running for 5 minutes);
• Incline dumbbell press;
• push-ups (as many as you can learn);
• raising dumbbells to the sides;
• lifting dumbbells while lying on your back;
• seated dumbbell press;
• arm extensions with dumbbells in a standing position (alternately with each hand);
• triceps extensions on a block;
• warm-up (squats 10 times).

You can choose the days of classes yourself, the main thing is not to forget about one day of respite between them. You can also swap the muscle groups that will be emphasized, and start, for example, with training your back, and end the week by working your stomach and legs.

Exercise and the menstrual cycle

Critical days do not interfere with training and you can safely continue training even on these days. However, it is worth keeping in mind which activities are most effective in a particular period of the menstrual cycle, before and after it.

One month can be divided into three phases:

• menstrual (1–6 days);
• post menstrual (7–13 days);
• ovulation (14–28 days).

Stretching muscles and ligaments is the best option for the first phase. You can also do body flexibility exercises.

The second phase allows for speed and endurance training. Also during this period, an increase in power load is allowed.

Is it important to eat right?

Don't underestimate proper nutrition. On the path to an ideal body, not only strength training and daily routine are important, but also the presence of healthy food in the diet, and even better, its predominance. A healthy diet will help make your shape more attractive and improve your immunity.

If the main goal of training is weight loss, it is necessary to reduce the amount of food consumed that contains calories. But to build muscle, their number will need to be increased.

To give your body definition, you must monitor your diet and drink enough water. On the day of training, you need to knock out up to 2 liters of clean water, and on normal days up to 1.5. It is important not only to count calories, but also to monitor the ratio of proteins, carbohydrates and fats.

To achieve the desired result, you need to create an effective training program. Only properly selected exercises, strict adherence to the exercise plan and proper nutrition will help get your body in good shape.

When working on a figure, an integrated approach is important, and the exclusion of at least one component can significantly slow down the achievement of results, or even make them impossible.

Seeing a large amount of equipment in the gym, beginners begin to be tormented by questions: where to start, what to focus on, which exercise machines are designed for legs, do I need a barbell? That is why a clear training plan is necessary for effective training. It is better to use your time economically and perform useful exercises instead of chaotically rushing around the hall in a vain attempt to embrace the immensity.

First you need to decide on the number and duration of training. Ideally, you need to work out in the gym three times a week for an hour and a half, with a break of one day. In this mode, within a month the first changes in the body will be noticeable, and after six months of regular exercise the girl will be able to boast of a new figure. This is the advantage of training with hardware - a noticeable effect in a short time.

The plan presented below is designed for three visits to the hall. However, if you can only commit to two days a week, this is not critical. It is permissible to alternate the program of training days at your discretion. The main thing is that these two workouts are not the same.

The plan is focused on working the entire body, not individual muscles.

The first day

An important part of the training process is warm-up, so it should not be neglected.

Run on a treadmill 7 – 10 minutes

Abdominal crunches - one approach

Note: You can skip crunches by limiting yourself to cardio.

Legs and buttocks

Working out the legs and buttocks requires a lot of energy, so it is better to start it at the beginning of the training process, until the fatigue limit is reached.

Bench leg press (front of legs, buttocks)

Deadlift on straight legs (back of legs, buttocks, part of the back)

Leg bending in a lying machine (posterior leg muscles)

Note: three sets of each exercise, 10-15 reps. In the future, these parameters will be indicated in the form 3x10-15, where 3 is the number of approaches, and the following numbers are the number of repetitions in the approach. At the initial stage, you should use a bar instead of a barbell and set the minimum weight in the simulators.

Back

Back training creates beautiful posture, sharpens the silhouette and serves as a frame for the spine, preventing the development of osteochondrosis.

Hyperextension in the 3x10 machine

Plank pose – 2-3 min.

Note: Hyperextensions can be performed initially by crossing your arms in front of your chest or behind your head. In the future, as the muscles strengthen, you can hold a dumbbell or a barbell in your hands.

Chest, arms, shoulders

Sometimes girls bypass arm training, considering it an exclusively male activity. And in vain: strong arms with slight relief harmonize the figure and eliminate unsightly sagging. Exercises for the chest muscles improve its “fit” on the torso and give shape to the bust.

Reduction of arms in the butterfly simulator 3x10-15

Lifting dumbbells for biceps while sitting 3x10-15

Triceps on the block down 3x10-15

Lifting dumbbells from the shoulder up 3x10-15

Note: use minimal weights at first, but try to achieve “filling”, that is, muscle fatigue.

Press

Twisting in the simulator 3x all the way

Bend your knees alternately in a plank position

At the end of the workout, cool down: run on the treadmill for 5-10 minutes and stretching exercises.

Second day

Warm-up:

Walk on a treadmill at an incline for 7 – 10 minutes.

Hanging abs crunches - one approach

Legs and buttocks

Legs and buttocks are again under close attention, because the beauty of this area of ​​the body is what girls care about most.

Squats with a barbell on the shoulders 3x10-15

Plie squats (legs spread wide) with dumbbells in hands 3x10-15

Standing leg curl in the simulator (back of the thigh) 3x15

Note: at the initial stage, use a barbell without weights for squats. And only after time can you add weight.

Back

It’s also better to diversify exercises for the back

Upper block rows to the chest in the simulator with a medium grip 3x10

Plank pose – 2-3 min.

Note: the position of the hands in the three approaches of the first exercise can be changed: narrow grip, medium grip, wide grip.

Arms, shoulders, chest

Push-ups 3x all the way

Arm extension with dumbbell (triceps) – 3x10-15

Half-inclination raises with dumbbells 3x10-15

Note: use minimal weights, but try to achieve “filling” of the muscle. When doing push-ups, you can rest your knees on the floor.

Press

Hanging crunches 3x all the way

Lying leg raises (lower abs)

At the end of the workout, cool down: walking on a treadmill at an angle for 5-10 minutes and stretching exercises.

Day three

Warm-up:

Jumping rope with breaks of 7 - 10 minutes.

Abdominal crunches

Legs and buttocks

Lunges with dumbbells 3x all the way

Deadlift on bent legs 3x10-15

Raising the leg with a weight on the knees with emphasis on the elbows 3x until it stops

Note: carefully study the deadlift technique or consult with an instructor at the gym. This is a very powerful exercise for the legs and buttocks, but it can overstrain your back if done incorrectly.

Almost any woman who decides to work out in the gym is faced with the question of choosing a training program. To create an effective set of exercises, it is necessary to take into account the purpose of future training, health status, and whether you have experience working out on exercise machines and with weights.

Exercise programs for weight loss and weight gain differ in the selection of exercises, intensity and volume of aerobic activity.

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.

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 joints and the spine, bend over and twists of the torso, swings or circular movements of 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.

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.

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.

First workouts for women: losing weight

Based on the principle of “do no harm,” the 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 to work 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 the 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.

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.

Gym workout chart for women

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 obtain a tangible result, you cannot exercise to failure, and you must also follow the technique and have experience in training.

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 separate training system is not suitable for those who have just started training or often miss classes.

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 you feel muscle stiffness the next day, you should slightly reduce the working weights during your next workout.

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 should not 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.

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 with 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.

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.

Gym training program for women: video

Training program for beginners, watch the video:

3-day split program, watch the video:

Fitness can be a pretty intimidating endeavor. We will tell you how to train girls correctly and cope with their fears. Here's everything you need to know about strength training for women, nutrition, cardio and supplements, so read on, hit the gym and get going!

Fitness is scary. Even the small, local, "mom and pop" gyms are full of intimidating machines, equipment that you don't know how to use, and unrealistically sexy people drinking something pink from overhyped shakers. Most of us newbies are uncomfortable entering this new world. It’s all so complicated and it’s unclear where to start!

Just at this moment, an old familiar ellipse beckons you. Your old friends the cardio machines never fail, so you hop on one and get going. And there you remain, sadly watching other sexy people go to strength training.

Sometimes you work up the courage to go to the weight machines. You choose one free one, read the instructions and sit down, trying to repeat what is shown in the picture. “What the hell am I doing here?!” - at this moment you think. “At least it’s correct?! I bet there’s not a word of normality in these instructions. Lord, I hope no one sees me!”

After the fight with the machines, you head to the racks with dumbbells, but everything there is occupied by huge guys belaying each other. And what should you do with these dumbbells, even if you manage to snatch one?

Returning home, you begin to suffer because of food. “I just got back from training, you can’t ruin her with poor nutrition! Maybe just a little pasta...”

This is what all your fitness looks like, during which no progress occurs, and you are still trying to figure out what the secret was...

If any of the above sounds true, you're in desperate need of a workout overhaul! And you are on the right track. Our "women's training bible" will tell you everything you need to know to walk into the gym with confidence and start building a new, better, stronger you.

Strength training for women

Many women believe that strength training will turn them into Hulks, so they only do cardio to maintain their feminine figure. But the truth is, women, even on a hormonal level, do not have the ability to build muscle mass like a man. The hormone testosterone is responsible for the increase in muscle mass. Female testosterone is only a part of male testosterone. This means that you can easily pump up your abs without fear that the first hairs are about to start appearing on your chest.

There are, of course, women, usually professional bodybuilders, who look quite masculine. To achieve this level of masculinity, you need many, many years of training and a special lifestyle. If you don't have a goal to become the next female bodybuilding star, then you don't have to worry about being too masculine.

There is still some truth to this: strength training builds muscle mass. But this is wonderful! The more muscle mass you have, the more calories your body will burn. The more calories you burn, the leaner you'll be, plus strength training will shape your arms, remove a few extra inches from your belly, and give you a sexy, round butt. When women's magazines write about muscle tone, they are talking about strong muscles.

Achieve your fitness goals productively

Another problem that women face is that they simply do not know what exactly needs to be raised and why. WE'VE heard the words "split", "leg day" and "program", but we don't know what they have to do with us.

These words have a lot to do with how you will structure your fitness routine to achieve your goals. The point of lifting is to lift with purpose and understanding. You can't just wander from machine to machine without realizing exactly what number of sets and reps will help you get closer to your goal.

12 week training program for girls

This program is designed to improve your muscle tone and your fitness at the same time. Each four-week block builds on the metrics and skills you achieved in the previous block.

The usual training format is like this:

1. Warm up. Each exercise should begin with a warm-up, which will prepare your muscles, central nervous system and improve blood flow. It's also a good idea to use a foam roller before each exercise. Before leg exercises, roller your quads, hamstrings, and knees. When working on the torso, go over the shoulders, chest, triceps, biceps.
2. Inclusive movements for speed and mobility. They are done in 20 repetitions. You don't have to do all 20 in one set.
3. Primary movement for muscle strength. Each exercise includes a primary, compound movement. Do them according to the routine of 5 sets of 5 repetitions. Be sure that the weight taken is heavy enough - this movement should be more difficult than assisted approaches. Rest 1-2 minutes between sets.
4. “Assisting” movements for muscle shape. These exercises help shape the muscles. They need to be performed for 8-12 repetitions. When doing these exercises, there is no point in chasing weights. The rest between these repetitions should be short, but not so short that you have to reduce the weights.
5. Enhanced for cardiovascular health and weight loss. Your cardio will be a little unusual. On the day you train with weights, end your workout with 20 minutes of high-intensity interval cardio. Choose intervals that are challenging but doable. A good start is 30 seconds of intense work followed by 1 minute of recovery. You should do 30-45 minutes of low-intensity cardio 1 day a week. On this day, you can exercise on your favorite exercise machine and burn additional weight.

Weeks 1-4

In the first two weeks, weights should be small. Then the weights will inevitably begin to increase, but at first there is no need to go beyond your comfort zone. First you have to get used to doing the exercises and feel how they work your muscles, and then hang up the weights.

Day 1

• foam roller
• jumping jacks (20 reps or as many as you can)
• squats with barbell and lunge back (5 to 5)
• gluteal bridge (3 to 8-12)
• leg bends, lying on your stomach (3 to 8-12)
• calf raises (3 to 8-12)

Day 2

• push-ups (5 sets of 5 reps)
• “butterfly” (3 repetitions of 8-12 repetitions)
• Dips (3 reps x 8-12 reps)
• lying triceps extension with dumbbells (3 sets of 8-12 reps)
• interval cardio (20 minutes)

Day 3

Low interval cardio (30-45 minutes)

Day 4

• swinging a weight between your legs (20 reps)
• Romanian deadlift (5 to 5)
• upper block pull (3 to 8-12)
• Bent-over barbell row (3 to 8-12)
• Dumbbell rows for biceps on an incline bench (3 to 8-12)
• interval cardio (20 minutes)

Day 5

• dumbbell press (5 x 5)
• traction at face level (3 to 8-12)
• plank (3 x 20 seconds)
• interval cardio (20 minutes)

Days 6 and 7

Weeks 5-8

Over the next 4 weeks we are progressing to a more advanced version. We add some types of equipment, and remove some from the program. Your goal now is to increase the weight of the primary movement, even if only slightly.

Day 1

• jumping (20)
• gluteal bridge on one leg (3 to 8-12)
• leg extensions (3 to 8-12)
• seated calf raises (3 to 8-12)
• interval cardio (20 minutes)

Day 2

• medicine ball chest press, standing in front of you with arms outstretched (20 reps)
• Dumbbell bench press (5 x 5)
• Bent-over dumbbell butterfly (3 to 8-12)
• dips (3 to 8-12)
• triceps abduction with dumbbells (3 to 8-12)
• interval cardio (20 minutes)

Day 3

Day 4

• sumo deadlift (5 x 5)
• lat pulldown with reverse grip (3 to 8-12)
• barbell rows on an inclined bench with support on the chest (3 to 8-12)
• Barbell press for biceps (3 to 8-12)
• interval cardio (20 minutes)

Day 5

• placing a medicine ball on the head (20)
• barbell up press (5 x 5)
• dumbbell fly, lying chest down on a bench (3 to 8-12)
• lifting dumbbells on the simulator for the rear delta (3 to 8-12)
• "bicycle" (3 to 8-12)
• interval cardio (20 minutes)

Days 6 and 7

Weeks 9-12

Your goal is to increase the weights on the primary movement each week. If you feel strong, increase the weights for additional approaches. In these four weeks, the intensity of your movements plays a huge role, so don't be lazy!

Day 1

• jumping (20)
• squats with a barbell (5 to 5)
• x-band walk, 3 8-12 in each direction)
• leg extensions (3 to 8-12)
• leg curls for hamstrings (3 to 8-12)
• calf raises (3 to 8-12)
• interval cardio (20 minutes)

Day 2

• medicine ball chest press, standing in front of you with arms outstretched (20 reps)
• chest press (5 x 5)
• crossover (3 to 8-12)
• triceps push-ups (3 to 8-12)
• extension of dumbbells from behind the head for triceps (3 to 8-12)
• interval cardio (20 minutes)

Day 3

Low intensity cardio 30-45 minutes

Day 4

• swinging weights between legs (20)
• deadlift (5 to 5)
• pull-ups (3 to 8-12)
• lower block pull (3 to 8-12)
• curls with dumbbells for biceps (3 to 8-12)
• interval cardio (20 minutes)

Day 5

• placing a medicine ball on the head (20)
• front squats (5 to 5)
• rear delt exercises on the simulator (3 to 8-12)
• rolling the roller with emphasis on it (on the press, 3 to 8-12)
• stretching the legs upward with raising the pelvis (3 to 8-12)
• interval cardio (20 minutes)

Days 6 and 7

MUST HAVE to develop your own program

If you are an independent girl, you can try to create your own program. Here's what you'll need for this:

Basic exercises

Compound exercises are exercises that target more than one muscle group. If you want to build strength, make sure to include 1-2 compound exercises in each of your workouts.

In addition to building lean muscle mass, these exercises also improve your strength, athleticism, mobility, and help your cardiovascular system. And since more than one muscle group is involved, more calories are burned.

For example, squats will do much more for your lower half than extensions because they work more than one muscle group and require more energy to perform.

Examples of basic exercises:

• lunges
• squats
• deadlift
• pull-ups
• dips
• bench press
• overhead barbell press
• push ups

Isolated exercises

Isolated exercises are used in addition to basic exercises. Depending on the number of compound exercises in your workout, you can perform 2-4 isolation exercises per day.

Bodybuilding programs are usually based on isolated exercises; isolated exercises are single-joint exercises. They help improve the shape or size of a specific muscle, and if aesthetics are your goal, they can be very helpful.

For example, if you want to work your biceps in isolation, do biceps curls. To work your calves, do isolated calf raises.

Examples of isolated exercises:

• bicep curls
• triceps extension
• triceps push-ups
• calf raises
• leg extensions
• leg curls

Selecting the number of repetitions and approaches

Bodybuilders do about 3-4 sets of 8-12 reps. This is the optimal amount for muscle growth (hypertrophy). If you're just starting out, make sure your first approach looks the same as your last. If you can't do the eighth rep, use a lighter weight.

Form is important for muscles, but strength matters too. To increase strength, do heavy compound exercises for 4-6 repetitions. Traditionally, compound exercises are done with heavy weights and fewer repetitions, and isolation exercises are done with lighter weights and more repetitions.

Rest

The less rest you take between sets, the more intense and challenging your overall workout will be. A short rest (30-45 seconds) exhausts your muscles and cardiovascular system. Longer rest periods (1-2 minutes) will better restore your body before the next set.

Subsequence

Consistency is the secret ingredient to every successful training program. This is the reason why the body changes over time. You can’t do the same exercises with the same weight over and over again and expect changes. You need to constantly push yourself. If you get good at something, increase the weight, the number of repetitions, or decrease the rest time.

Cardio

Your cardio workout should be based on your goals and preferences. There are plenty to choose from:

High-intensity interval cardio (HIIT)

This is the most effective fat burner, and also the easiest. Choose from cardio machines, kettlebell-type equipment, or simply work with your own body weight. The point is that you should perform the exercise at maximum intensity for some time. Start with, for example, 30 seconds of high-intensity work and 1 minute of recovery, and do this for 20 minutes. When it becomes easy, increase the time of intense work and decrease the recovery time.

Strength training

If you hate cardio and don't want to go near the treadmill at all, you can still burn fat effectively. Reduce the rest period between sets. If you previously rested for 90 seconds, start resting for 60 seconds. This minimal rest will keep your heart rate high and force your body to expend more energy.

Low intensity cardio

The most popular type of cardio among women. Who among us hasn’t spent half an hour on an ellipse? However, this is far from the best way to burn fat. Typically bodybuilders use this type of cardio while on a low-carb diet when they simply don't have the energy to do high-intensity cardio for 20 minutes.

Endurance training

If you love to run, you can incorporate long walks, runs, or rides into your routine. If you're training for a marathon, half marathon (or even a 5K!), include long runs in your program on days when you don't do strength training. This way you can put maximum energy into the exercise.

Nutrition for getting fit

Many people are afraid of the word “diet” because they see behind it dreary stalks of celery and huge lists of foods that are not allowed. These associations are difficult to fight, but it is important to understand that dieting is not always a bad thing. Before the media made diet synonymous with some kind of bloody crime, diet meant the way of eating chosen by a person. Your diet, i.e. What you eat is the most important aspect in achieving your fitness goals.

The nutrition section in any fitness guide will throw a ready-made plan in your face, but we won’t do that. We want to convey to you the idea that your body - metabolically and physiologically - is unique. WHAT works for others may not work for you. Understanding how your body works and learning about your personal nutritional needs is essential to planning your diet.

All about calories

Calories are incredibly important energy that your body uses to support life, breathing, regulating heart rate, digestion, etc. The number of calories that a particular food provides depends on its composition. Each type of food consists of a combination of carbohydrates, proteins and fats. Collectively, they are called "macronutrients."

Every person needs a certain amount of calories every day just to continue living. This is called the "basal metabolic rate" and it depends on the amount of lean muscle mass in the body. The total number of calories your body needs is your basal metabolic rate plus the number of calories you need to stand, sit, move, exercise, and even just laugh. All together is your total energy expenditure, or the number of calories you need.

Everyone's caloric expenditure is different, so what works for your best friend may not work for you. Typically, men burn more calories because they have more muscle mass.

Macronutrients, baby!

Macronutrients are, once again, carbohydrates, proteins and fats. Together they make up the calorie content, or food energy, of the food you eat. They are easy to distinguish because they have different roles in the body.

Squirrels

Protein is a key component in building lean muscle mass and transforming your body. But no, simply eating protein will not increase your muscle mass. However, building lean muscle mass is essential to getting into the shape you want. Proteins are made up of amino acids, which are the body's building blocks for a huge number of functions, including building protein in muscles.

Strength training causes stress and tears in muscle tissue, which then needs to be “repaired.” This depletion of muscle tissue (catabolism) and its subsequent restoration (anabolism) helps you become stronger and look more attractive.

Good sources of protein:

• lean meat
• milk
• greek yogurt
• quinoa
• nuts
• beans

Fats

Poor fat, misunderstood and rejected. Fats have had a bad rap since the 1980s, when fat was wrongly attributed to cardiovascular disease. As a result, governments began to promote low-fat diets and food manufacturers began to produce low-fat products, tapping into people's desire to maintain and improve their health.

However, fats should occupy a significant portion of your plate as they are essential for maintaining health. It is one of the essential macronutrients that your body needs. Essential fatty acids, such as omega-6 and omega-3, help you feel full, mitigate the negative effects on internal organs, help absorb fat-soluble vitamins, help support the brain, thinking, development and are also responsible for many other beneficial things.

The only fat that should really be avoided is trans fats: they are used by manufacturers for longer shelf life.

Fat doesn't make you fat. The myth that fat you swallow is immediately deposited in your tissues has long been debunked. Weight gain is caused by consuming too many calories, more than your body can handle.

Each gram of fat contains 9 kcal.

Good sources of fat:

• avocado
• olive oil
• ghee
• nuts.

Carbohydrates

Carbohydrates are another comrade whose reputation has suffered in the same way as in the case of fats. Despite what most people say, carbohydrates are not evil.

Carbohydrates make up all types of sugar, including single-component simple sugars and multicomponent compounds. When three or more sugar molecules combine together, they form complex carbohydrates, such as potatoes, oatmeal, broccoli and millions of other vegetables.

Most of the carbohydrates in your diet should come from complex carbohydrates because they take longer to digest and absorb, make you feel fuller, and don't raise your blood sugar as quickly as simple sugars do. Another bonus is that complex carbohydrates usually contain additional benefits: vitamins, minerals, fiber. There is a place for both simple and complex carbohydrates in your diet, but for the long term and for proper blood sugar levels, it is best to keep simple carbohydrates to a minimum.

There are 4 calories in 1 g of carbohydrates.

Good sources of carbohydrates:

• oatmeal
• vegetables such as broccoli, spinach, potatoes
• bananas
• berries
• brown rice
• yogurt
• low fat milk.

Do you need to eat low carb to lose weight?

One of the popular recommendations for losing weight is a low-carb diet. The desired level of carbohydrates on this diet varies from individual to individual, but is usually around 50-150 grams of carbohydrates per day. Think about it: 50 grams of carbohydrates is about 1 cup of raisin muesli or 2 slices of bread. This amount is not difficult to swallow in one sitting for 1 meal or even a snack. To break the habit of snacking on carbohydrates, you need to eat more protein or healthy fats.

Although many people swear by the low-carb diet for fat loss, it is far from ideal. You may actually lose weight initially, but in the long run, eating a small amount of carbohydrates can have negative consequences. Women's delicately balanced hormonal systems can be disrupted by a low-carb diet, resulting in unpleasant side effects such as loss of bone strength or chronic sleep problems. On a low-carb diet, your period may stop because the body perceives a low-carb diet as a symptom of stress or starvation.

But other women sometimes just thrive on a low-carb diet. To understand how you will react to such a regime, you need to study your own body in as much detail as possible.

Your body type and nutrition

How many calories you take in from proteins, fats and carbohydrates affects your body composition. A common macronutrient breakdown is 40% carbs, 30% fat, 30% protein, but this doesn't work for everyone. To fine-tune it, you need to understand what body type you have. Body type is a little more than just physics; it's how your body responds to macronutrients.

There are three body types:

1. ECTOMORPH

Typically, ectomorphs are thin, with thin limbs, a high metabolism, and easily process large amounts of carbohydrates. They look like long distance runners. Recommended macronutrient distribution: 50% carbohydrates, 30% protein, 20% fat.

2. MESOMORPHS

Mesomorphs have the best of both worlds. They have the unique ability to gain muscle mass and stay slim. They look athletic, similar to gymnasts and bodybuilders. Recommended macronutrient breakdown: 40% carbohydrates, 30% protein, 30% fat.

3. ENDOMORPH

Endomorphs are born to be bigger and stronger. They do best on high fats and low carbohydrates. They look like powerlifters. Recommended maronutrient distribution: 25% carbohydrates, 35% protein, 40% fat.

Very rarely do people fall into one of these types - usually a mixed type.

Serving Size

Counting calories is a popular way to determine the required serving size and the number of calories in it. This meticulous tracking of all food intake has its benefits, but who wants to write down all their food for the rest of their life?

Counting calories doesn't have to be a daily effort. In the long term, its effectiveness is lost. Studies have shown that the calculation is usually incorrect by 25%, even if you count it three times on a calculator and are confident in your sources. This discrepancy is caused by differences in product brands, different portion sizes, differences in metric systems, differences in product quality, etc.

A smarter way to control yourself is to set yourself a certain portion size. Most restaurants make very large portions. More food - more money. And this happens not only in restaurants: people find it difficult to resist helping themselves to a huge portion of grandma's spaghetti even when they are at home.

Research shows that when people are given too large a portion, they stop listening to themselves and their own feelings of fullness and overeat without even realizing it.

Portion control using the palm of your hand

Eating until you feel full is not always the correct way to determine portion size. Instead, we recommend you a more convenient and personal tool - your own palm.

• the amount of protein is the size of the palm of your hand
• amount of vegetables - about a fist
• amount of carbohydrates - palm with a ladle
• the amount of fat is about the size of a thumb.

Considering you eat about 4 times a day, here are serving size recommendations for each body type:

Ectomorphs:

• carbohydrates - two palms with a ladle
• squirrels - 1 palm
• vegetables - 1 fist
• fats - 1/2 thumb

Mesomorphs:

• carbohydrates - 1 palm ladle
• squirrels - 1 palm
• vegetables - 1 fist
• fats - 1 thumb

Endomorphs:

• carbohydrates - 1/2 palm ladle
• squirrels - 1 palm
• vegetables - 1 fist
• fats - 2 thumbs.

This system has proven itself because the size of your hands directly correlates with the size of your body. Be flexible and change portion sizes depending on how you feel and how you look. For example, if you are overweight, reduce the amount of carbohydrates to 1/2 the palm of your hand, and fats to half a thumb.

Meal frequency

No matter how you eat: divide all the food into many meals or swallow it all. eating in two meals, the frequency of meals should be based on what is convenient for you. If you eat the right food in the right quantities, when you do it doesn't matter.

Sample one-day meal plan

For a mesomorphic woman weighing 57 kg.

Breakfast

5 egg whites

1/2 cup oatmeal

Morning snack:

1 protein shake

1 medium apple

Lunch

120 g lean meat (poultry, fish, beef, etc.)

1/3 cup brown rice

1 cup green vegetables

After training:

1 protein shake

30 g nuts

Dinner:

120 g lean meat (poultry, beef, fish, etc.)

1 cup green vegetables

1/3 avocado

Before bedtime:

1 protein shake

1 tbsp. l. almond or peanut butter

Supplements for better shape

Of course, your diet should mainly consist of regular foods. But sometimes, even if the diet is ideal, it is impossible to get all the necessary substances from just foods. This is where supplements come into play. Supplements are only a supplement to regular food and are in no way intended to replace anything you have removed from your diet.

Basics

We know! The list of additives is long and confusing. Here are three essential supplements that every woman should take, regardless of her fitness level.

Multivitamins

Basic multivitamin complexes contain the entire range of vitamins that are needed. The exact amount of each ingredient varies from brand to brand. It is worth taking a closer look at vitamins created specifically for women: women have an initial deficiency of components such as folic acid, vitamin B12 and iron.

Fish fat

Additional intake of fish oil is recommended for everyone. Study after study supports the need for as many omega-3s as possible in any diet. Fish oil provides us with eicosapentaenoic and docosohexaenoic fatty acids, which are necessary for the normal functioning of brain tissue.

Research confirms that these acids reduce the risk of various types of cancer, help prevent nervous system diseases such as Alzheimer's disease, and improve insulin sensitivity. Realistically, there is no reason not to take fish oil.

Protein

The protein demands of a training body are difficult to digest—literally. 150 g of chicken breast contains about 30 g of protein. For a woman weighing 60 kg, the normal amount of protein is about 450 g of chicken breast per day!

Instead of gulping down chicken after chicken, turn to protein shakes - one shake contains about 25 g of protein. Canned protein is highly digestible, tastes great, and can be added to smoothies and a variety of baking recipes if you want to increase the protein content of your diet even further.

Advanced Supplements

Once you're sure you've got your nutrition in order and are taking all the nutrients you need, you can take it to the next level and try new supplements to help you achieve your fitness goals.

BCAAs

Just as protein builds muscle, BCAAs build protein itself. The three essential amino acids are leucine, isoleucine and valine. They provide the basis for protein synthesis, and research shows that taking BCAAs before exercise increases tissue absorption of protein and improves recovery after exercise.

BCAA is a low-calorie, low-carb replacement for various workout drinks. Adding 5g of BCAA to your diet helps reduce muscle tears and improve post-workout recovery.

Probiotics

Each of us encounters millions of bacteria in our gastrointestinal tract. Hooray for bacteria! Good bacteria help you digest food and absorb nutrients much more efficiently.

Probiotics promote beneficial, healthy flora in your gut. These good bacteria may go by nicknames Lactobacillus or "bifidobacteria" on packages of yogurt, kefir, fermented foods and on special capsules. Make sure the supplement is from a reputable brand!

Vitamin D

The body itself generates vitamin D under the sun, but you may be deficient due to an office job or because you live in a region where sunshine is a rare luxury. This deficiency affects overall health, and some studies claim that it also affects the physical level and the ability to recover muscles. If you can't get vitamin D from the sun itself or your diet, supplementing with it is a smart move.

Be sociable, be strong!

Fitness success is often driven by people's support. Communicate, make friends, get motivated and progress!

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