Weight loss program in the gym for girls. Circuit training for girls: burning fat correctly

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Weight loss program in the gym for girls

Even daily physical activity in the gym will be ineffective for losing weight if it is not accompanied by well-chosen nutrition. This is a separate topic, it is vast and complex; in this article we will cover it briefly. Let’s discuss in detail what a program for women aimed at burning fat should look like.

Principles of nutrition

For women, physical fitness is much more important than for men. Girls work hard in the gym, can go on diets for months, and torture themselves in all known and unknown ways. And all this for the sake of slimness and fit.

However, if you approach the weight loss process thoughtfully, it will no longer be a pain and will not create unnecessary stress. This is especially important for girls, since most breakdowns occur precisely as a result of strict restrictions.

The key principles of nutrition for weight loss are as follows:

Reducing caloric intake. It is considered safe to reduce the amount of calories by 20% of the usual norm.
Reducing the amount of fast carbohydrates and saturated fats, increasing the amount of protein in the diet.
Replacing harmful refined products with healthy natural ones.

In general, a healthy diet does not tolerate extremes. For example, you cannot completely eliminate carbohydrates and switch to protein foods alone. Or stop eating fatty foods. Fat is also necessary for the body. Nutrition should be varied, moderate and balanced. Then the extra pounds will begin to fall off naturally.

When the fat layer begins to disappear during the process of losing weight, muscles will become visible. If they are dystrophic and flabby, the figure will not look its best. To preserve muscles, physical training in the gym and protein nutrition are important. Of course, when you lose weight, some muscle will still go away (it is impossible to force the body to burn 100% only fat). However, proper weight loss sets the goal of preserving as much as possible the muscle reserve that you have.

It is also important not to overdo it when getting rid of excess fat. After all, our internal organs are surrounded by a fat capsule, which they need for normal functioning. In addition, for girls, the presence of a certain amount of fat (about 13%) is important for the normal functioning of the reproductive system.

Thus, a simplified diet can be represented as follows: a small calorie deficit, more protein, less carbohydrates. Fats - in moderation, so that the body receives unsaturated fatty acids and substances necessary for ligaments and joints.

Which workouts are best?

Any workout in the gym, be it strength training or general strengthening, leads to the consumption of calories. Therefore, all this will be training for weight loss. Due to it, you can burn a certain amount of subcutaneous fat.

Which load is better for girls? A set of basic exercises, or something else?

It is known that strength exercises with weights (namely the base) consume a lot of calories. Indeed, heavy exercise requires enormous energy expenditure. It’s just that you won’t be able to make a base often, since the body’s strength limits are very limited. This kind of training is important. But if your goal is to lose weight, and therefore your diet is in a calorie deficit, they will exhaust you very quickly. That is, strength exercises during weight loss are given in doses.

But long-term loads at an average pace (running, aerobics, working with light weights in a large number of repetitions) do not exhaust the body as much as strength training, so by giving them priority you can lose weight more effectively.

This way you can do it more often and for longer, as a result of which the final fat-burning effect will be stronger than when using a base and other heavy techniques.

There is such a thing as a fat-burning heart rate zone. This is 60–70% of your maximum heart rate. It can be calculated by subtracting your age from 220. Then calculating the percentages, on average you will get 120-130 beats per minute. It is believed that at this heart rate, the body takes the maximum amount of energy from fat.

Any physical activity for losing weight in and outside the gym is useful and important, as it expends energy.

How to create a weight loss program correctly

The principles that should be followed when creating a fat burning complex for women are somewhat different from those for men. They are slightly different, although they are based on the same physiological laws.

The “do no harm” principle. Following it means wisely using a set of exercises and dietary restrictions to achieve the effect of burning fat. Weight loss training should help you achieve a harmonious figure, and not harm your health.
Targeted load on problem areas. For girls, this is the inner thigh, buttocks, stomach and sides, back of the arms. The program is structured in such a way that the main emphasis of the load in the exercises is given precisely to these areas.
Age characteristics. Girls aged 20 should not be given the same physical exercises for weight loss as women aged 40. This is, at a minimum, ineffective. Each organism is individual, but still, the older a person is, the more careful one should approach the loads on the heart and joint-ligamentous apparatus. The set of exercises must be adapted to the physiological characteristics of the body.
Working with bad habits. Smoking or frequent drinking of alcohol will negatively affect the process of losing weight and no set of exercises can compensate for the harmful effects.
You also need to take into account hormonal status, the absence or presence of abnormalities in the endocrine system and their severity. In such a situation, a preliminary consultation with a doctor is necessary.
During pregnancy, a gentle load should be given so that weight loss training does not harm the fetus and does not provoke premature birth or miscarriage. At this time, it is better to completely abandon the gym and limit yourself to special gymnastics for pregnant women, water aerobics, yoga and pulmonary exercises.
You also need to pay attention to your predisposition to being overweight or thin. In each case, the natural metabolism will be different. A general standard diet and training program (complex) for burning fat may not be ideal for all types of metabolism.

Features of cardio for girls

Cardio exercise in the gym is an important part of training for weight loss for girls and women. Depending on age and individual characteristics, 20 minutes on the elliptical is enough for some, while for others 40 minutes will seem unnoticeable.

If you have no problems with your heart or circulatory system, you can standardize the load and do cardio before training for 30–40 minutes and after – 15–20 minutes.

If you have heart problems, the trainer should give you a test load to understand the capabilities of your body. After this, individually select the load necessary to burn fat deposits.

For example, start by walking on a treadmill. Walk for 5 minutes at an average pace. Gradually increase the speed until you feel a heaviness in your chest. There is no need to speed up the track anymore. This is the first limit. Gradually it will need to be overcome.

A set of exercises designed for weight loss must include cardio. The program should begin and end with a similar load.

Universal weight loss program

It is preferable to work out in the gym three times a week. For example, if fat burning workouts take place on Monday, Wednesday and Friday.

This program is aimed at shaping and sculpting the muscles of the entire body, with an emphasis on problematic female areas.

Monday:

Cardio – 30–40 minutes.
Barbell squat – 3 x 15 (light weights).
Plie squats – 3 to 15.
Lunges with dumbbells – 3, 20 on each leg.
Hyperextension – 2 to 20–30.
Curling arms with dumbbells or hammers – 3 to 20.
Press – 3 to 30. Raising the torso on a Roman chair and lifting the legs while lying down.
Cardio – 15 minutes.

Cardio – 30 minutes.
Hyperextension – 2 to 20.
Romanian deadlift or deadlift – 3 to 15.
– 2 to 20.
Dumbbell bench press – 2 x 20.
Raises of arms with dumbbells on a horizontal bench – 2 to 20.
Raising arms with dumbbells on a bench at an angle of 30 degrees – 2 x 20.
Arm extension on a block – 3 x 20.
Oblique twists – 3, 20 on each side.
Raising the body on the floor – 4 x 20.
Cardio – 10 minutes.

Cardio – 20 minutes.
Leg press (feet on the top of the platform, widely spaced) – 2 to 15.
Leg extension in the simulator – 2 to 20.

To lose weight with strength training, choose multi-joint movements that work multiple muscle groups at once and burn more calories.

Strength training for weight loss is needed in order to:

form a beautiful muscle relief;
be able to eat normally without strict diets, since muscles require additional energy to build and maintain, allowing you to eat more and at the same time lose weight;
more actively produce hormones responsible for fat burning.

The program should include basic exercises - squats, lunges, deadlifts, push-ups and presses. If you are a beginner or have health problems, choose safe versions of these exercises, performing them with light weights.

a beginner whose body readily responds to stress, building muscle even with a calorie deficit and training with light weights;
not interested in growing or maintaining muscle mass.

If you are not just losing weight, but want to “expose” the muscles hidden under a layer of subcutaneous fat, train in a low-repetition mode (6-10 repetitions per set) with sufficient rest between approaches, trying to maintain working weights as much as possible.

Don't forget about cardio training. In the process of losing weight, strength training shapes the sexy shape of the body and speeds up metabolism, but it is cardio that burns more calories. There is also a theory that during strength training, the body depletes glycogen (a complex carbohydrate stored in the muscles for fuel), and if you start cardio immediately afterwards, the body will have no choice but to use energy from fat.

After strength training, it is better to do 20-30 minutes of cardio in an aerobic mode - this could be running on a treadmill, plyometrics, or exercising on an elliptical or exercise bike. And the days between the main classes can be devoted to HIIT, or, if health does not allow, long-term low-intensity cardio on a treadmill, elliptical machine, stepper or exercise bike.

How to eat to lose weight?

To lose weight, you must burn more calories than you consume. To do this, calculate your daily energy requirement taking into account strength and cardio training, then subtract 10-20% from the resulting figure. This will be your average daily caloric intake needed for weight loss.

Your muscles need protein - both for growth and maintenance. When doing strength training, a girl needs 1.5-2 g per 1 kg of body weight. To maintain beautiful hair, strong nails, smooth skin and a healthy hormonal system while losing weight, eat enough - 0.8-1.2 g per 1 kg of your weight.

It is not recommended to lower carbohydrates below 100 g per day, since they are needed for energy, for normal digestion, and for the functioning of the thyroid gland. Choose rich foods - cereals, vegetables, legumes. If you really want to eat sweets, do it before training - then the treat will bring more benefits, giving a surge of energy and good mood. But make sure that “forbidden” foods - both sweet and savory - take up no more than 20% of your daily calorie intake, otherwise it will be difficult for you to control your appetite, and your body will not gain anything useful from such food.

Workout program for weight loss

The training plan is for a week. You can vary and change it depending on your preferences, work schedule or other circumstances. Before each workout, warm up thoroughly by doing joint exercises, and after, do exercises, which will make the muscles elastic and mobile, and also reduce pain the next day after exercise.

Monday: Basic exercises for major muscle groups

Leg press in the simulator, 5x8-10
Romanian barbell deadlift, 5x8-10
Gravitron pull-ups (or upper pull-down), 5x8-10
Seated dumbbell press, 4x10-12
, 4x8-10
, 4x40-60 sec

Rest between sets – 2-5 minutes.

Tuesday: HIIT Cardio

Run on the treadmill at a fast pace, 2 minutes
Plank, 1 minute
, 1 minute
Punching (on a punching bag or “imaginary opponent”), 1 minute

4 circles, exercises are performed without interruption. Rest between circles – 1-3 minutes.

Wednesday: Fat burning workout with light weights

Walking lunges with dumbbells, 4x10-12 (each leg)
Climbing onto the step platform, 4x10-12
Romanian single leg deadlift with dumbbells or crossover, 4x10-12
Swings with kettlebell, 4x10-12
Wide grip lat pulldown to chest, 4x10-12
Lying leg raises, 4x12-20

Rest between sets – 1-4 minutes.

Thursday: Rest.

Friday: Combined supersets for the upper and lower body

Wide-legged squats (with a barbell, dumbbell or crossover) + lat pull-downs
Lunges with dumbbells + standing side raises
Hyperextension + bent over lateral raises
Leg bending in the simulator + bringing the arms together in the butterfly simulator
Glute bridge on the floor + lying body crunch
Calf raises with dumbbells + overhead extension

Each superset contains 3 sets of 12-15 repetitions. Rest between sets – 2-3 minutes.

Saturday: 45-60 minutes of low-intensity cardio on a treadmill, elliptical or stationary bike

Sunday: Rest.

Popular female mistakes

High number of repetitions

The idea that you need to perform 20 or more repetitions per set to lose weight is a myth. This way you will only achieve stress for the body, loss of strength and hellish muscle pain the next day after training. Leave high-repetition training to experienced athletes who use it for specific purposes. For weight loss, the standard rep range is 8-15.

Long intense cardio before strength training

Exercising cardio before strength training will drain your strength, leaving you unable to train at normal intensity and maintain your working weights. In addition, this approach can affect health, causing pressure surges. Therefore, it is better to do it after strength training, choosing the duration and intensity according to your feelings.

Style Summary

Always balance the load with your well-being and health status. Do not forget about high-quality recovery - rest well, get enough sleep, spend your leisure time interestingly, so that the nervous system also relaxes after training. And most importantly, do not perceive losing weight as hard labor. It's a creative process in which you improve your body, and it should be fun.

Recently, more and more people are overweight, some turn a blind eye to it, while others try to fight it. Those who have chosen the second path of development have a lot of questions: why does excess weight appear? How to build a workout to burn fat? How to eat properly? You will find answers to these and other questions in this article.

Causes of increased body fat mass

In order to deal with the problem, it is necessary to find out the causes of its occurrence. First, it is advisable to consult a doctor to make sure that the problem is not medical in nature. If everything is in order with your health, then the following factors are the reason for the increase in body fat:

1) The first and most important factor is poor nutrition. It so happens that since childhood, many of us have been instilled with an incorrect nutritional culture, and for some reason schools do not teach dietetics, which will be very useful in the future. A person consists of what he eats, this statement is very correct and has already been proven more than once. Eating fatty foods, foods consisting of fast carbohydrates, leads to the deposition of fatty tissue.

2) The second factor is a sedentary lifestyle. The age of information technology has seated people in front of computers, on which they spend most of their time, regardless of whether they are adults or children. As a result, the following picture is obtained: the body consumes more calories than it expends, and stores unspent calories in the form of fatty tissue.

3) Genetic predisposition. It just so happens that many processes occurring in our body depend on many factors and at the same time are inherited from our ancestors. The result is that a person from birth is predisposed to gaining excess weight, but even in such cases this is not a death sentence, but a very correctable problem.

Example of a training split for burning fat

In fact, gym workouts can be divided into two types, bulking and weight loss. If in the first case it is necessary to lift heavy weights and work with basic exercises, then in our case the approach is completely different.

In order to effectively fight excess weight, it is enough to exercise three times a week, this applies to strength training. Additionally, you can set aside a couple of days for separate cardio training. The training program is built on the basis of intense training, that is, the muscles should be under load for as long as possible. In this regard, it is rational to increase the number of approaches and repetitions, while the rest time between approaches is reduced. Rep range for fat burning is 4-5, rep range is from 15 to 30 and above.

It is recommended to start training to burn fat with cardio exercises; running or an exercise bike would be an excellent option for this. This will help prepare the body for the stress of strength training, increase blood circulation and begin fat burning processes.

All muscle groups must be divided into three days. Here it is better to apply the training method and use synergist muscles, that is, these are muscles that work simultaneously when performing a certain exercise. Based on this, the training program will look like this:

The first day. Legs – shoulders – abdominal muscles.
Second day. Chest - triceps.
Day three. Back – biceps.

This grouping of muscles will allow you to effectively load them during training and recover as much as possible before the next training cycle.

Consider the exercises of a three-day split for burning fat:

1) Day one. The beginning of the workout begins with cardio, as we train the legs, use an exercise bike to warm up the leg muscles, ligaments and joints. The first exercise is to perform leg extensions in a sitting machine.

This exercise perfectly works the front surface of the thigh, namely the quadriceps. The technique is quite simple, but you should pay attention to an important point: the socks should be pulled towards themselves, then the quadriceps will receive maximum load.

After leg extensions in the machine, squats are performed with a barbell to load all muscle groups of the legs. In this exercise, it is important to monitor the technique, as it is quite traumatic.

The next exercise will be bending the legs in a lying machine, this is a finishing exercise for the back of the thigh. The exercise is very effective for pumping up the biceps and gluteal muscles.

Bench press sitting behind the head. Exercise for all three bundles of the deltoid muscle.

Swing dumbbells to the sides. An exercise aimed at developing and detailing the deltoid muscles.

Crunches on a bench. Basic exercise for the abdominal muscles.

2) Day two. The training begins by running on a treadmill. After which there is a warm-up of the whole body, starting from the upper half and smoothly descending to the bottom.

The first exercise is doing a dumbbell fly while lying on a horizontal bench. The exercise will perfectly warm up the pectoral muscles and fill them with blood, which will allow you to feel them better during the second exercise, which will be the bench press.

Bench press. A basic exercise that is aimed at developing all parts of the pectoral muscles.

Incline dumbbell press 45 degrees. This exercise works the top of the pectoral muscles, which gives visual volume to the pectoral muscle.

French bench press. Development of the triceps, perfectly gives shape to the muscle.

3) Day three. The workout begins with running on a treadmill, after which all muscles, ligaments and joints are warmed up and stretched.

First pull-up exercise. In pull-ups, almost all back muscles are involved, the latissimus and rhomboid muscles receive the main load. The technique of execution is quite simple, one thing you should pay attention to is that the movement should be carried out with maximum disengagement of the biceps, and at the end point the shoulder blades should be brought together.

Pulling the block to the belt. An exercise aimed at developing the latissimus dorsi muscles.

Hyperextension, an exercise aimed at replacing deadlifts, and in which the back extensors are excellently trained.

Barbell curls for biceps. An exercise that perfectly works both the internal and external parts of the biceps.

The exercises are performed in 4-5 sets of 15-20 repetitions, resting between repetitions is no more than a minute, you need to carefully monitor this. Important attention should be paid to the negative phase of the exercises. The average fat burning workout should last an hour and a half.

Unfortunately, many people are mistaken in such a concept as targeted fat burning; as practice shows, such an outcome is impossible and fat burning occurs throughout the entire topic, and not just in those places where you need it.

Cardio training

To lose weight, the human body needs intense and constant exercise, an example of such an exercise is cardio training. The main types of such training include running, exercise bikes, step steps, active sports (football, basketball). It is recommended to carry out cardio training at the beginning, before or after strength training; in some cases, another day is taken for it, on which there is a rest. Cardio training time should be gradually increased by at least 5 minutes.

Using supersets and dropsets

Using supersets and dropsets in your workouts is very effective for the fat burning process.

A superset is two or more exercises targeting the same muscle group, performed in one approach. The muscles of the legs, chest, and shoulders respond most effectively to such a load.

Next, I propose to consider the dropset using the example of leg extensions in a sitting machine. A dropset is one long set that reduces the weight of the apparatus while increasing the number of repetitions. For example, let’s take a dropset of 5 steps:

First stage. 100% weight for 10 reps;
Second stage. 80% working weight for 14 reps;
Third stage. 60% working weight for 18 reps;
Stage four: 40% working weight for 22 reps;
Fifth stage. 20% of working weight to failure.

The exercise is performed without rest, a break occurs only when the weight of the apparatus is reduced, for this it is advisable to resort to the help of a gym partner.

Duration of training to burn fat

Since training to burn fat should be as intense as possible, it uses a large number of approaches and repetitions, it is very difficult to fit it into 45 – 60 minutes. Based on this, the ideal training time is an hour and a half, during which time you will have time to complete all the exercises. You can increase the training time to two hours, but this is not recommended for people who exercise without using doping.

Using fat burners

The sports nutrition market is replenished with new products every day, and among them you should pay attention to such a group as fat burners. The main principle of their activity is that they stimulate the body’s natural processes aimed at burning fat. This is achieved in several ways, by increasing body temperature and accelerating metabolism. This product is not an anabolic steroid and is available to everyone in regular stores, but it should be noted that its use brings very noticeable results. In terms of their composition, fat burners are harmless to the human body, the only exception being personal intolerance to certain substances.

Nutrition for weight loss

The most important question for people who want to reduce their weight. It is because of poor nutrition that people have problems with excess weight. First of all, you should limit the consumption of fatty foods, fast food, reduce the consumption of fast carbohydrates, which are contained in sweets, flour, etc. The basis of your diet should be low-fat protein foods; chicken, seafood, and dairy products with a minimum amount of fat are excellent options for this. It is advisable to consume carbohydrates only in the first half of the day before lunch, and they should be complex and have the lowest possible glycemic index. As the day progresses, it is recommended to satisfy your hunger with vegetables, all kinds of salads, and grapefruits.

It is very important to count the amount of proteins, fats and carbohydrates consumed, as well as sum up the amount of calories consumed per day. Based on this, you must plan your diet in advance, and there should be fewer calories than you consume. It is very important for burning fat tissue to speed up the metabolism as much as possible. To do this, you need to break your diet into as many meals as possible. You need to eat at least 6-7 times a day in small portions, you can use separate meals.

By following the tips described above, using this three-day split, adding supersets and dropsets to it, while not forgetting about cardio training and proper balanced nutrition, you will definitely achieve your goal.

Unusual cardio workouts for fat burning:

Fitness can be a truly challenging and even daunting task. A lot of strange machines that you have never encountered before, a lot of people who know their entire program inside and out, as well as other strange things that happen around you. All this can be scary and disorienting. However, we want to help you overcome any difficulties that may arise. In this article you will find everything you need to know about proper training and fat burning, after which you can go to the gym with a full understanding of the matter.

Every time you are convinced that fitness is a complex thing, you go to the cardio zone, where all the equipment is simple and familiar, and from afar watch how experienced people perform extraordinary exercises. Plucking up courage, you go to one of the simulators, read the instructions on it and try to copy what other people did before you. At the same time, you will regularly have the feeling that you are doing everything absolutely wrong. As a result, you will end up using the machine after the first set, losing all motivation, confidence and desire to master complex movements.

Having finished your workout and leaving the gym with joy, you will again feel that you could have done a lot and given your best, but you didn’t. All this will only lead to a lack of progress and will make visiting the gym ineffective, despite all your desire and desire.

Luckily, you've come to the right place. We will not only analyze in detail what a training program for girls in the gym should look like to burn fat, but we will also touch on important “secrets” and features of the training. All to ensure that you receive all the necessary knowledge, confidence and clear understanding.

Many women fear that lifting weights will turn them into a muscular Hulk, so they rely on cardio to maintain a “feminine figure.” However, the female body simply does not have the same hormonal support for muscle building as the male body. The hormone testosterone is responsible for gaining large muscle mass and in women its amount is much less than in men. This means you can train with heavy weights and not worry about it making you look masculine.

Professional female bodybuilders are more similar to male bodybuilders, but achieving this result will require many years of training, a special regime and lifestyle. If you don’t have a goal or desire to repeat the same path, then you don’t have to worry about your figure becoming masculine.

You are right about only one thing - training with weights increases lean muscle mass and that's just great! The more muscle you have, the more calories you can burn. This will give a better shape to your arms, remove extra inches from your waist, and even increase the volume of your buttocks. Women's magazines regularly publish articles about muscle tone, when in reality it's all about the strength of your muscles.

Training program for girls for 12 weeks

It's worth noting that this fat-burning workout for girls at the gym also includes strength, lean muscle mass, and overall conditioning. Each subsequent 4-week block will build on the training and experience you gained from the previous cycle.

Warm-up

This rule should be unbreakable and any physical activity should begin with a warm-up. Ogp will prepare the muscles and central nervous system for work, and will also increase blood flow to the muscles. It would also be a good idea to warm up with a massage roller before working in the gym. To train your legs, stretch your quadriceps and hamstrings, calves, and tendons. For upper body training - shoulders, chest, biceps and triceps.

Warm-up sets for speed and mobility

This will require you to complete 20 repetitions before starting. You don't have to do them all in one go. Divide this amount into approaches so that you do not feel tired.

Basic movement for developing muscle strength

During training, you always focus on the main exercise, which must be performed in the 5x5 mode (5 repetitions in 5 approaches). Try to lift heavy weights. These exercises should be harder than the others, so feel free to rest a minute or even two between sets.

Additional exercises to develop form

The main goal of such exercises is to give the muscles the desired shape. Perform them in a mode of 8-12 repetitions per set. It is not necessary to lift heavy weights when performing these movements. The rest between sets of these exercises should be short, but not so short that you are forced to reduce the weight.

Conditioning training for cardiovascular health and fat loss

Cardio training will be carried out in different styles. Some days you'll lift weights while doing high-intensity training (HIIT) for 20 minutes. Choosing the right training regimen will be difficult, but not impossible. On other days it will be peak work for 30 seconds with 1 minute rest. You should devote one day a week to low-intensity cardio (about 35-40 minutes), so on such days it is best to go on exercise bikes, treadmills and other cardio equipment for additional fat burning.

1-4 weeks

The first couple of weeks we will train with light weights. Later you will progress with heavier loads, but at first you shouldn't go too far outside your comfort zone. Only after you get used to the exercises and feel that you are ready to increase the weights, you can move on to more serious loads.

Warm up with a massage roller;
Jumping on a pedestal (1 set, 20 repetitions);
Romanian barbell squats (5x5 reps);
Lifting the pelvis with a barbell while lying down (3 sets of 8-12 repetitions);
Bench leg press (3 sets of 8-12 repetitions);

Horizontal medicine ball throws (1 set, 20 reps);
Push-ups (5x5 reps);
Reduction of arms in a lying crossover (3 sets of 8-12 repetitions);
French bench press with dumbbells (3 sets of 8-12 repetitions);
Jogging on the treadmill (20 minutes).

Jogging for 35-40 minutes.

One-arm kettlebell swings (1 set, 20 reps);
Romanian deadlift (5x5 reps);
Upper block rows to the chest (3 sets of 8-12 repetitions);
Bent-over barbell row (3 sets of 8-12 reps);
Lifting dumbbells on an incline bench (3 sets of 12 repetitions);
Jogging on the treadmill (20 minutes).

Medicine ball throws to the sides (1 set, 20 reps);
Standing dumbbell press (5x5 reps);
Face row (3 sets of 8-12 repetitions);
Plank (3 sets of 20 seconds);
Lying leg raises (3 sets of 8-12 repetitions);
Jogging on the treadmill (20 minutes).

Days 6 and 7 – rest.

5-8 weeks.

After 4 weeks you can move on to more advanced movements. We also added a few new deadlifts and changed a couple of exercises. Your goal should be to increase the weight on your core exercises. If you find it difficult, ask someone to back you up. This is necessary for progression.

Front squats (5x5 reps);
Lifting the pelvis with a barbell while lying down (3 sets of 8-12 repetitions);
Leg extension in the simulator (3 sets of 8-12 repetitions);
Seated calf raise (3 sets of 8-12 reps);
Jogging on the treadmill (20 minutes).

Dumbbell bench press (5x5 reps);
Incline dumbbell flyes (3 sets of 8-12 repetitions);
Bars with a load on the pectoral muscles (3 sets of 8-12 repetitions);
Bent-over arm straightening (3 sets of 8-12 repetitions);
Jogging on the treadmill (20 minutes).

Sumo deadlift (5x5 reps);
Vertical block rows to the chest (3 sets of 8-12 repetitions);
Incline barbell rows (3 sets of 8-12 repetitions);
Bicep curls on a Scott bench (3 sets of 8-12 reps);
Jogging on the treadmill (20 minutes).

Horizontal medicine ball throws (20 repetitions);
Military press (5x5 reps);
Reverse fly with dumbbells lying down (3 sets of 8-12 repetitions);
Seated crossover raises (3 sets of 8-12 repetitions);
Rolling the barbell on the press (3 sets of 8-12 repetitions);
Jogging on the treadmill (20 minutes).

Days 6-7 – rest.

9-12 weeks

Continuous jumping on a pedestal at a fast pace (20 repetitions);
Deep squats with a barbell (5x5 reps);
Side steps with a rubber band (3 sets of 8-12 repetitions);
Seated leg extension (3 sets of 8-12 repetitions);
Seated reverse leg curls (3 sets of 8-12 reps);
Standing calf raises (3 sets of 8-12 repetitions);
Jogging on the treadmill (20 minutes).

Horizontal medicine ball throws (20 repetitions);
Bench press with medium grip (5x5 reps);
Reduction of arms in crossover (3 sets of 8-12 repetitions);
Back push-ups (3 sets of 8-12 reps);
Dumbbell press for triceps from behind the head while standing (3 sets of 8-12 repetitions);
Jogging on the treadmill (20 minutes).

Jog on the treadmill for 35-40 minutes.

One-arm kettlebell swing (20 reps);
Deadlift (5x5 reps);
Pull-ups (3 sets of 8-12 reps);
Horizontal row (3 sets of 8-12 repetitions);
Alternate lifting of dumbbells for biceps (3 sets of 8-12 repetitions);
Jogging on the treadmill (20 minutes).

Medicine ball throws to the sides (20 reps);
Shvung press (5x5 reps);
Horizontal chin row (3 sets of 8-12 reps);
Rolling with a barbell (3 sets of 8-12 repetitions);
Lying leg raises (3 sets of 8-12 reps);
Jogging on the treadmill (20 minutes).

Days 6-7 – rest.

Cardio workout for burning fat in the gym for girls

Each cardio workout for burning fat in the gym for girls should have specific goals, so choose options depending on your needs and preferences.

High Intensity Interval Training (HIIT)

It is generally accepted that HIIT is the most effective form of cardio in terms of fat burning. Plus, these workouts are easy to do. Choose a cardio machine, exercise equipment such as dumbbells or kettlebells, or exercise with your own body weight. The point is to perform interval movements at maximum intensity. First, you need to work in the mode of 30 seconds of load - 1 minute of rest for 20 minutes. As you improve, increase your work time and reduce your rest time.

Power training

If you're tired of cardio and the treadmill makes you sad and disgusted, this doesn't mean you won't be able to burn fat. Reduce rest between sets. For example, if your normal rest is 90 seconds, then start with 60 seconds. This mode of operation will keep your heart rate at the desired level and help the body burn more calories.

Low-intensity continuous cardio (LISS)

This is probably the most popular form of cardio for most women. It involves training at low intensity for 30 minutes or more. However, LISS may not be the most effective form of cardio for fat loss. This type of training is often used by bodybuilders during a low-carb diet, when they do not have enough strength for a 20-minute intense cardio session.

Endurance training

If you like to run, then start doing long distance runs, running 5 kilometers or more at a time. These workouts are best done on days when you are not lifting weights to preserve maximum energy for the long run.

Try this program and you will be able to see the first results quickly!

Principles of nutrition

The key principles of nutrition for weight loss are as follows:

Reducing caloric intake. It is considered safe to reduce the amount of calories by 20% of the usual norm.
Reducing the amount of fast carbohydrates and saturated fats, increasing the amount of protein in the diet.
Replacing harmful refined products with healthy natural ones.

Thus, a simplified diet can be represented as follows: a small calorie deficit, more protein, less carbohydrates. Fats - in moderation, so that the body receives unsaturated fatty acids and substances necessary for ligaments and joints.

Which workouts are best?

Which load is better for girls? A set of basic exercises, or something else?

But long-term loads at an average pace (running, aerobics, working with light weights in a large number of repetitions) do not exhaust the body as much as strength ones, so by giving them priority you can lose weight more effectively.

This way you can do it more often and for longer, as a result of which the final fat-burning effect will be stronger than when using a base and other heavy techniques.

There is such a thing as a fat-burning heart rate zone. This is 60-70% of your maximum heart rate. It can be calculated by subtracting your age from 220. Then calculating the percentages, on average you will get 120-130 beats per minute. It is believed that at this heart rate, the body takes the maximum amount of energy from fat.

Any physical activity for losing weight in and outside the gym is useful and important, as it expends energy.

How to create a weight loss program correctly

The “do no harm” principle. Following it means wisely using a set of exercises and dietary restrictions to achieve the effect of burning fat. Weight loss training should help you achieve a harmonious figure, and not harm your health.
Targeted load on problem areas. For girls, this is the inner thigh, buttocks, stomach and sides, back of the arms. The program is structured in such a way that the main emphasis of the load in the exercises is given precisely to these areas.
Age characteristics. Girls aged 20 should not be given the same physical exercises for weight loss as women aged 40. This is, at a minimum, ineffective. Each organism is individual, but still, the older a person is, the more careful one should approach the loads on the heart and joint-ligamentous apparatus. The set of exercises must be adapted to the physiological characteristics of the body.
Working with bad habits. Smoking or frequent drinking of alcohol will negatively affect the process of losing weight and no set of exercises can compensate for the harmful effects.
You also need to take into account hormonal status, the absence or presence of abnormalities in the endocrine system and their severity. In such a situation, a preliminary consultation with a doctor is necessary.
During pregnancy, a gentle load should be given so that weight loss training does not harm the fetus and does not provoke premature birth or miscarriage. At this time, it is better to completely abandon the gym and limit yourself to special gymnastics for pregnant women, water aerobics, yoga and pulmonary exercises.
You also need to pay attention to your predisposition to being overweight or thin. In each case, the natural metabolism will be different. A general standard diet and training program (complex) for burning fat may not be ideal for all types of metabolism.

Features of cardio for girls

If you have no problems with your heart or circulatory system, you can standardize the load and do cardio before training for 30-40 minutes and after - 15-20 minutes.

If you have heart problems, the trainer should give you a test load to understand the capabilities of your body. After this, individually select the load necessary to burn fat deposits.

A set of exercises designed for weight loss must include cardio. The program should begin and end with a similar load.

Universal weight loss program

It is preferable to work out in the gym three times a week. For example, if fat burning workouts take place on Monday, Wednesday and Friday.

This program is aimed at shaping and sculpting the muscles of the entire body, with an emphasis on problematic female areas.

Monday:

Cardio - 30-40 minutes.
Barbell squats - 3 x 15 (light weights).
Plie squats - 3 to 15.
Lunges with dumbbells - 3, 20 on each leg.
Hyperextension - 2 to 20-30.
Curling arms with dumbbells or hammers - 3 to 20.
Press - 3 to 30. Raising the torso on a Roman chair and lifting the legs while lying down.
Cardio - 15 minutes.

Cardio - 30 minutes.
Hyperextension - 2 to 20.
Romanian deadlift or deadlift - 3 to 15.
- 2 to 20.
Dumbbell bench press - 2 to 20.
Raises of arms with dumbbells on a horizontal bench - 2 to 20.
Raising arms with dumbbells on a bench at an angle of 30 degrees - 2 x 20.
Extension of arms on a block - 3 to 20.
Oblique twists - 3, 20 on each side.
Raising the body on the floor - 4 to 20.
Cardio - 10 minutes.

Cardio - 20 minutes.
Leg press (feet on the top of the platform, widely spaced) - 2 to 15.
Leg extension in the simulator - 2 to 20.
Leg bending in the simulator - 2 to 20.
Mixing and - 2 to 20.
Calf raises - 4 x 30.
Seated dumbbell press - 3 to 20.
Lateral raises of dumbbells - 3 to 15.
Cardio - 20 minutes.

This program is a complex for burning calories for girls in the gym. It is designed in such a way that 2 days pass between leg exercises, that is, the leg muscles are loaded on Monday and Friday. We do not recommend moving these days to Monday and Wednesday.

If the program is difficult, you should remove one approach from each exercise, and after some time add it with a minimum number of repetitions (for example, 5), gradually increasing the repetitions to the required number.

It is advisable to take a break of 45-60 seconds between exercises, and 30-45 between approaches. At this pace, the workout will take you 40-45 minutes (excluding cardio), your muscles will tighten, and you will become the owner of a beautiful, toned body. Of course, if you adhere to the principles of proper nutrition, and not various kinds of diets. This is the optimal mode for burning fat.

This complex will help you improve your well-being and give you the figure of your dreams.

Trainer's advice: Always practice as hard as you can, even if the instructor isn't looking. Otherwise, you will simply waste your time training.