How to draw up a training program for girls for weight loss, weight gain, for all muscle groups for beginners at home and in the gym

To draw up a training program for a girl, it is paramount to determine the purpose of the classes: losing weight, keeping the body in good shape, or gaining muscle mass. In addition to regularly doing the exercises themselves, it is important to pay attention to proper nutrition and drinking regime.

Features of female physiology

A healthy lifestyle and maintaining a sporty body is not only a fashion trend in recent years, but also the correct approach to lifestyle in general. A beautiful and fit body is an accessible reality for all girls and men, and desire and constant work on oneself will help achieve the goal.

When composing a training program for girls, you need to take into account the physiological characteristics of the body. Hormones - testosterone and norepinephrine - affect the building of muscle tissue. Unlike men, the female body does not have a large content of these hormones, because of this, girls do not perform exercises until muscle failure.

Therefore, when performing strength exercise, you need to gradually increase the number of approaches. Nature gave the woman the ability to bear children, which is why the female body makes reserves in the form of fatty deposits. To create beautiful shapes, you need to combine sports with proper nutrition, which will include daily calorie counting.

You can draw up a training program for a girl yourself. First, you need to define the main points for this.

The difference between the organisms of a man and a woman in the matter of pumping muscles

The male body initially has more muscle mass and less body fat in the form of subcutaneous fat. The process of burning fat in a man is faster.In a man, the body produces more of the male hormone testosterone, and in a woman, less but more estrogen (female sex hormone).

For muscle growth, it is the male hormone that is needed - testosterone. Without taking special sports nutrition (anabolic steroids) a girl can't really pump up to muscles of the same size as a man's. Therefore, if a girl does not take supplements, she may not worry about pumping her body and becoming ugly.

When a woman takes steroids in pursuit of muscle mass, she has more side effects than men, because the female body resists injections of unnatural amounts of these substances. There is a load on the kidneys, liver, acne begins, but of course, intensified muscularization processes begin.

More visible changes include: coarsening of the voice, increased growth of hair on the body, hyperatrophy of the clitoris begins (it increases in size).Speaking about the effectiveness of muscle pumping, it should be noted that in the female body, the same amount of protein is used for muscle growth after training and protein nutrition as in men.

But depending on whether a woman is taking special nutritional supplements, training results vary greatly.

If sports nutrition is not taken, the volume of muscles in a woman, compared to a man, is acquired much heavier and less mass. But it is precisely the strength and endurance that the woman develops more.

And if a woman takes supplements, the increase in muscle volume occurs on a par with a man. The difference is only in the starting point. Men initially have more muscle mass and are stronger.

Defining a training goal

Starting preparation for training, first of all, you need to decide on the main goal: losing weight, gaining muscle mass, or simply maintaining good shape. Different goals mean different methods.

Gaining muscle mass. Principles

When building muscle mass, the body must receive a balanced amount of carbohydrates, fats and protein.

The number of calories consumed for a girl at the beginning of the muscle pumping path should be between 1600 - 1700 and above. When calculating daily calories, one should not forget about individual characteristics: height, weight, age and level of physical fitness.

Carbohydrates are best consumed for breakfast or 2 hours before training, such as oatmeal, buckwheat, or rice. In 20 minutes.

After finishing your workout, you can help restore blood sugar levels by:

• Apple;
• pear;
• banana;
• a glass of natural juice.

When building a relief body, you can't do without the right proteins. You can get them from such products: chicken fillet, eggs, cottage cheese. Steaming, boiling in water or baking are suitable cooking methods.

The female body needs fats, their absence can lead to disruption of hormonal processes. Many healthy fats are found in nuts, seeds, oily fish, and soybeans.

It is better to eat at the same time 5-6 times a day and do not forget about the drinking regime. The number of strength training should be at least 2-3 times a week, lasting about 60 minutes.

To avoid mistakes at the initial stage, you should seek the advice of a professional trainer.

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Slimming. Principles

Weight loss exercises combined with aerobic activity will help you lose weight. The strength complex should include: bench press, deadlift, squats, lunges.

Plus a few more exercises with weights to choose from, the total amount is 6 - 8. From aerobic exercise, swimming, running or cycling are suitable. Strength training should alternate with aerobic, for example, 2 times strength training and 2 times cardio.

The total number of calories consumed while losing weight is about 1500 per day. This figure will vary depending on the individual. There are special formulas for calculating the calorie content of the daily diet.

Food products must be correct and contain many nutrients and trace elements. For the duration of the diet, you need to completely abandon fast food, carbonated drinks and sweets.

Keeping your body in good shape

Being in good physical shape includes: movable joints, elastic muscles, a healthy cardiovascular and respiratory system.

To keep the body in good shape, it is necessary to give up bad habits, proper nutrition and regular physical activity. For girls and women of all ages, yoga, Pilates, jogging, swimming, walking and cycling will be useful.

Workout at home or in the gym: which is better?

The results of the training process depend on motivation and self-discipline. Without these two components, a positive result is impossible, regardless of where the workout takes place at home or in the gym.

Home Workout Benefits:

1. Saving money. No need to spend money on a fitness club membership, sportswear and shoes.
2. Convenience. The workout can be carried out at a convenient time for yourself.
3. Lack of embarrassment. There are people in the gym who have excelled in sports, which makes many beginners uncomfortable.

Minuses:

1. Technical errors. If the exercises are not performed correctly, it is possible to get injured and not achieve the desired result.
2. Lack of equipment. Training will not be effective without the right equipment.
3. Financial costs for buying the necessary equipment, but you only need to do it once.
4. There is no way to get advice from a coach.
5. Poor focus on the process. There are more distractions at home than at the gym.

Necessary equipment for home workouts:

1. 1. Collapsible dumbbells (weight 1,2,3 and 5 kg);
   2. Folding board for the press;
   3. Jump rope;
   4. Fitball;
   5. Mat.

Pros of training in the gym:

1. The presence of like-minded people. The lesson will be more productive due to the presence of people motivated by one goal.
2. Various equipment.
3. Lack of distractions. The atmosphere sets you up for a quality process.
4. Opportunity to consult a professional trainer.

Minuses:

1. Waste of time on the way to the fitness club and back.
2. Monthly expenses for a subscription. For individual lessons, you will have to pay for the services of a fitness instructor.
3. Queues for simulators. If the gym is small or lacking in equipment, you will have to wait in line.

An unambiguous answer to the question "which workout to choose?" - no. It all depends on preferences, the main thing is to correctly draw up a training program and go towards your goal. And then girls, the result will not be long in coming!

Correct load distribution

A competent approach to sports will ensure quick and long-term results. To do this, you need to know exactly how to distribute the load on your body.

Load distribution, whether it is strength training or cardio, includes the main components:

1. Warm up before starting workout;
2. Correctly selected program;
3. Rest between classes.

Any workout should be started with a warm-up and finished with a hitch.

The duration of the warm-up is 5 - 7 minutes. The session should last about 60 minutes, 2-3 times a week. An important point is the regularity of training. Girls with low physical fitness should start with half an hour classes. Before starting exercise, you should consult your doctor.

Exercises with weights at the initial stage are done in three approaches, 12-15 times. If the goal is to lose weight, then gradually the weight of the dumbbells needs to be increased, otherwise the body will get used to the same loads and stop progressing. You also need to work on the number of repetitions and reach 17 - 20 times per set.

If we are talking about a set of muscle mass, then 3 repetitions of 8 - 10 times are enough. The weight of the dumbbells is selected individually (holding the dumbbells in your hands, you need to try to do 8 repetitions, if, it turns out, you need to take the dumbbells weighing a little more).

Rest between sets for about 1 minute, you also need to monitor the heart rate. If the CC frequency is below 140, then the load is insufficient, and if it is above 170, then it is too strong.

The technique for performing the exercises must be correct, otherwise there is a risk of injury. Therefore, it is better to perform the exercises in front of a mirror. Usually it takes a month to perfect the technique. Exercising doesn't have to be daily; muscles need time to recover and rest.

A fitness trainer will help you choose a training complex, he will select an individual training session and develop a nutrition program.

Warm up

A warm-up is an integral part of a workout that includes a set of exercises to prepare the muscles for the main load.

Warm up benefits:

1. Warms up the muscles, therefore, the risk of injury is reduced;
2. Increases endurance during exercise;
3. Prepares the cardiovascular system for further stress;
4. Saturates muscles with oxygen;
5. Adjusts to the training process;
6. Accelerates metabolism.

Warm-up begins with a slow pace with gradual acceleration.

Approximate set of exercises for warm-up:

1. Rotation of the neck, arms, ankles;
2. Turns and tilts of the body to the left - to the right;
3. Swing your legs;
4. Squats;
5. Running in place;
6. Jumping rope.

Training complex for beginners

For girls who are starting to play sports, you need to independently draw up a training program. A mandatory point is a gradual increase in load. The training program should consist of exercises for all muscle groups. Much attention must be paid to the correct execution of the exercises. From this, the result will come faster.

Each workout begins with a warm-up (6-10 minutes is enough) with a transition to a basic strength complex. The duration of the lesson at the first stages is 30 - 40 minutes, with each workout the time should increase.

For one exercise with weights, 3 to 4 sets and 12 to 15 repetitions are done. Rest between sets is 40 - 60 seconds, during this time the muscles will have time to rest and restore breathing. The total number of workouts per week is 3 - 4.

For effective fat burning, cardio training is added, which alternates with strength training.

Advanced training program

The advanced training program is suitable for girls who have already achieved a certain athletic level and regularly attend the gym.

Set of exercises (3 sets = 17 reps):

1. Warm up.
2. Pullover;
3. Raising the legs from a prone position;
4. Squats on one leg with a barbell;
5. Standing dumbbell press;
6. Sumo squats;
7. Jumping rope (2 sets of 2 min.)
8. Side plank.
9. Hitch.

Fullbody for girls

Fullbody - training for all muscle groups, i.e. in one training, the whole body is worked out. Fullbody workout is ideal for those who are just starting out or have not done it for a long time. When done correctly, prepares the body for an advanced level of training. The complex is suitable for home and gym.

Approximate set of exercises:

1. Squats with a barbell (dumbbells) with a wide stance or bodybar;
2. Bench press or chest pull
3. Deadlift with a barbell;
4. Bodyweight lunges;
5. Wide grip barbell row;
6. Breeding dumbbells to the sides with two hands;
7. Push-ups from the knees or from the floor.

In one approach, 15 repetitions are done, the number of approaches is 3 per exercise. Training time - 50 min.

Circular workouts

Circuit training involves performing exercises one after another at a certain pace. This is a highly effective workout that boosts metabolism and burns subcutaneous fat. And also, muscle relief is worked out and endurance is increased due to training of the cardiovascular system.

The training contains 5 - 6 exercises for different muscle groups, which are performed without interruption. Number of circles 4 - 6, rest between transitions from one circle to another - 2 - 3 minutes.

Before starting the circular training, a joint warm-up is performed, then cardio (running, jumping rope, cycling) 15 - 20 minutes.

Workout:

1. Burpee (10-15 times);
2. Twisting on the press (20 times);
3. Standing dumbbell press (10 - 15 times);
4. Bodyweight lunges (10-15 times);
5. "Hammer" with dumbbells (10 - 15 times);
6. Push-ups (10 times).

At the end of the workout, cardio is done at a slow pace.

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Fat burning program

The fat burning program for girls should include: strength and aerobic training, proper nutrition. When composing a training program, you should know that the consumption of subcutaneous fat occurs after 30 minutes of intense exercise.Below is the training system for 4 workouts per week.

Day 1 - aerobic training:

1. Joint warm-up.
2. Walking on a treadmill with the transition to running - 20 minutes;
3. Ellipsoid - 20 min. at an increased pace;
4. Rowing machine - 10 minutes;
5. Jumping rope - 5 minutes;
6. Walking on a treadmill at a slow pace - 5 min.

Day 2 - aerobic training:

1. Joint warm-up.
2. Exercise bike - 20 min. at an average pace;
3. Running on a treadmill - 15 min. at an average pace;

   

4. Ellipsoid - 10 min. at an increased pace;
5. Rowing machine - 10 minutes;
6. Walking on a treadmill at a slow pace - 5 min.

Day 3 - strength training:

1. Warm up.
2. Classic dumbbell squats - 3 to 15;
3. Bench press in an incline - 3 to 15;
4. Lunges with dumbbells - 3 to 15;
5. Bench press standing - 3 to 15;
6. Hyperextension - 3 to 15.
7. Hitch.

Day 4 - strength training.

1. Warm up.
2. Bent-over dumbbell set-up - 3 to 15.
3. Extension of arms from dumbbells from behind the head - 3 to 15;
4. Dead grip deadlift - 3 to 15;
5. Lifting with dumbbells on socks 2 to 30;
6. Sumo squats.
7. Hitch.

Each workout lasts 60 minutes. The workout program can be done at home, excluding exercise with simulators.

Fitness program

Fitness - program is a system of exercises aimed at body shaping and health improvement.

Below is a list of the most popular programs:

• LESS MILLES... Exercises in this program are performed to rhythmic music, most often using dumbbells. Suitable for everyone who loves active fitness.
• MIND & BODY... The program is aimed at developing flexibility, all exercises are performed with relaxing music. Suitable for all those who do not like intense training.
• BODYBALANCE... The sessions combine yoga and Pilates exercises. Develops plasticity, endurance and health.
• BODYCOMBAT... The program combines various types of martial arts: kickboxing, takewando, karate. The duration of the lesson is 50 minutes. Girls with joint problems should consult a doctor before exercising.
• STRECH. The set of exercises is aimed at improving the condition of the joints and increasing the flexibility of the body. Exercise is combined with correct breathing technique. The lesson lasts 1.5 hours. There are no contraindications to this program.
• PILATES MAT... The program will teach you to feel your body, strengthen the spine and tone the muscles. A month of regular exercise will help you get a beautiful silhouette and good stretching. The duration of the session is 55 minutes, there are no contraindications for implementation.

Power training

Weight training is indispensable for girls striving for a beautiful body. They are also important when losing weight, because during strength training, body fat is consumed. Strength training: develops muscle definition, adjusts the figure in the right places, improves coordination and increases endurance.

Strength training principles:

1. When performing, one should strive for "muscle failure", i.e. with the next repetition, it is difficult to overcome resistance;
2. Increase the load in order to avoid addiction. When accustomed, the body will stop progressing. But at the same time, carefully monitor the maximum point that everyone has.
3. Be sure to give your body time to rest.
4. Follow the exercise technique. Do all exercises without sudden movements and jerks, control breathing and correctly fix the body at the beginning of the exercise.

A strength training program for girls should include exercises for the chest, biceps, quadriceps, triceps, back, shoulders, glutes and abs. A warm-up warm-up is done before each workout. The number of repetitions and approaches and how to choose the right dumbbell weight was described at the beginning of the article.

Cardio workout

Cardio is a great option for those looking to lose weight and improve endurance.This can be: cycling, jumping rope, running, swimming, sports or Nordic walking. A rowing or elliptical trainer is suitable for training in the gym.

Cardio training can be of different intensities:

• Low to medium intensity - suitable for beginners as no heavy load on the heart and joints.
• High intensity - suitable for people with an average level of fitness, increases the metabolic rate during and after training.

When composing a cardio training program, you need to take into account some of the nuances. To exercise at home, you need an exercise bike or treadmill. A suitable option is outdoor activities, where the body is provided with a large amount of oxygen.

It is imperative to have comfortable clothes and the right shoes to avoid heavy stress on the foot. You need to start the lesson with a warm-up. For those who are overweight and have health problems, walking or swimming is suitable.

For weight loss, it is recommended to combine cardio with strength training. Beginners should start with low and low intensity workouts and gradually increase the load. You need to drink about 1.5 liters of still water a day and follow a calorie deficit diet. Lesson time - 40 - 50 minutes, to be held at least 3 times a week.

Split program

The essence of all split - programs is that only 1 or 2 muscle zones are worked out in one workout. This type of training is suitable for girls who have been doing power loads for more than six months.

An example of a split program:

1 workout - arms and back.

1. Dumbbell Rows to the Chin;
2. Alternate raising of arms for biceps;
3. Pull-ups;
4. Hyperextension.
5. Seated French press.

Workout 2 - buttocks and legs.

1. Dumbbell Squats.
2. Deadlift.
3. Dumbbell lunges;
4. Dumbbell Calf Raises.
5. "Chair" with its own weight.

Workout 3 - chest and abs.

1. Dumbbell bench press;
2. Dumbbell set on an incline bench;
3. Push-ups from the floor or knees;
4. Twisting;
5. Plank.

The number of sets is 3, the number of repetitions is 10 - 15.

Training on simulators

Training on simulators is as effective as training with dumbbells and barbells. Before starting work, you just need to figure out how this or that simulator works.

Everyone is familiar with the treadmill and the exercise bike, we will dwell on the rest in more detail:

• Elliptical Trainer - designed for training legs and buttocks;
• Rowing machine - trains the muscles of the press, arms, legs and chest;

  

• Thrust - the trainer is ideal for girls who dream of beautiful biceps;
• Climber - "climbing simulator", helps to strengthen the muscles of the abs, legs and arms. Refers to the category of difficult workouts.
• Trainer - platform - trains the muscles of the legs and buttocks;

  

• T - bar - develops arms, back and pectoral muscles;
• Hyperextension bench - designed for hyperextension exercise, strengthens the back and buttocks, the exercise is indispensable for training with axial loads.
• Butterfly simulator - works the muscles of the chest and arms.

Complex of training on simulators for all muscle groups:

1. Twisting on the "Roman chair" (3 - 20);
2. Upper block pull (3-15);
3. Platform (3 - 15);
4. "Butterfly" (3-15);
5. Elliptical trainer (15 min).

Effect of the menstrual cycle on exercise

The quality of the training process is influenced by the menstrual cycle. In the first two weeks after menstruation, the body is on a strong rise, these days you need to train with greater efficiency. In the next two weeks, there is a period of recession and energy savings. This is the time for light exercise and low-calorie nutrition.

Many girls experience various ailments on the first day of the menstrual cycle, so training on this day should be postponed.

In the presence of gynecological diseases, it is not worth training, but it is better to coordinate the training loads with a doctor.During menstruation, the body is in a state of dehydration, these days it is important to drink plenty of drinking water and eat foods rich in vitamins.

Drinking regime and nutrition

Compliance with proper nutrition with regular physical activity is 70% of success on the way to a beautiful figure and only 30% is correct training.

It is very important to eat small meals 5-6 times a day. 1.5, and preferably 2 hours before going to the gym, you need to eat food rich in carbohydrates and a little protein. You can get the right carbohydrates from oatmeal, rice, buckwheat, and rye bread. And, there is a sufficient amount of protein: in beef, eggs, chicken breast and lean fish.

When losing weight, you cannot eat after exercise in the gym, because eating will stop the burning of subcutaneous fat. If, however, there is a set of muscle mass, then after 20 minutes. you can have a snack with a banana, apple or low-fat cottage cheese. To gain muscle mass, the post-workout meal should consist of carbohydrates and protein, and for weight loss, protein and vegetables.

It is impossible to completely abandon fats, this will cause great harm to the body. You need to consume fats from the right sources, such as nuts (a handful per day), vegetable oils, hard cheeses and fish.

To avoid malfunctioning, the body needs to drink the right amount of fluids every day. The indicator is individual for everyone, the approximate amount for a girl in the middle weight category is 1.5-2 liters per day.

Tracking progress

Tracking progress during training occurs by measuring with a centimeter tape. This should be done once every two weeks and the results are recorded in the training diary. In the same place, calculate the calorie content of the daily diet, thanks to the records it will be easier to adjust workouts and menus.

It is better to refuse constant weighing on the scales, this will not bring reliable information. As you know, muscle is heavier than fat, so at the beginning of training, the weight may increase slightly.

A good indicator of progress would be an increase in reps, sets, and weight bearing. Every two months, girls need to change the composition of the training program to improve progress and stop training every six months for two to three weeks to rest the body.

Change yourself and your body and let sport bring only happiness and pleasure!

Video: how to create a training program

How to make a workout plan for girls:

Drawing up training programs for women: