Many girls who seek to get rid of fat and gain muscle mass while visiting the gym do not understand which exercises to do and how to do them correctly. The first thing they need is to know how to make a training plan. Depending on the goals, the fair sex can make up a program for 1-3 workouts per week. In this case, the number of repetitions will be different within the framework of the approach. How to make a training plan - will depend on your own level of physical fitness and existing physical data.
Recommendations of specialists
First of all, pay attention to the exercises for warming up and stretching, which are done before and after training. Warm-up refers to light aerobic exercise, such as jumping or running, as well as preliminary exercises using less weight than a worker. Speaking about how to create a training plan, you should not forget that between the sets it will not be superfluous to stretch your muscles. In this case, it is not necessary to do the so-called springy movements. Before stretching, you need to fix your muscles in a certain position for no less than half a minute. Just 30 seconds is enough for the brain to send a signal to myofibrils that there is no potential risk of injury. Only in this position the ligaments and muscles relax.
A person with a good stretch moves much better towards progress relative to muscle growth, since the fibers are the most elastic and will not resist hypertrophy, that is, an increase in volume. Considering how to make a training plan, it should be noted that high-quality warm-up and stretching before starting exercise minimize the risk of injury.
How to make a workout plan in the gym
To draw up such a program, it is best to contact your trainer. More experienced ones probably know how to make a girl’s training plan. To do this, it is imperative to take into account the differences between male and female training:
- The characteristics of the metabolism of the fair sex are that when you eat more fatty foods and fewer carbohydrates, girls lose weight faster as a result of training, and at the same time they have more stamina and strength.
- Since girls possess primarily muscle fibers of the first type, they can quite easily master large volumes of training, that is, do more repetitions when compared with men. The state of fatigue in girls is observed quite rarely, so they can train the same muscle group not once, but twice a week.
- Speaking about how to make a training plan in the gym for girls, it should be noted that it is best to use the so-called explosive approaches to a minimum. These include those exercises in which a woman can overcome close to maximum or maximum weight.
- In addition, low-intensity cardio exercises affect girls more efficiently than high-intensity ones. Slow running, slow jumping rope should be attributed to non-intense cardio loading. High-intensity sprints and other exercises include.
- When a girl raises a shell, she must repeat very slowly, without using the explosive phase of movement, as is customary in men's training.
- When considering how to make a training plan for girls, you should also take into account the average blood pressure during training. In girls, as a rule, it is lower than in men, so they will be easier to carry loads and experience less intense burning sensation in the muscles.
- Girls do not need to take long pauses between sets. A minute will be quite enough, since breathing and pulse in women are able to recover much faster than in men.
- Before you make a training plan in the gym for girls, you should also pay attention to the fact that women can train much more often than the stronger sex. Without doping, women will be able to train 4-5 times a week, while men will train a maximum of 3 times. Thus, women are able to train one muscle group 2 times a week.
Speaking about how to make a training plan in the gym, it should be borne in mind that girls should give preference only to basic movements, for example, squats, Romanian deadlifts, pull-ups and others. Thanks to the multi-component exercises, the maximum number of muscles will be involved in the work, while the best anabolic response of the body is provoked, manifested by an increase in muscles, a decrease in body fat and an increase in strength.
Training Effectiveness
Before drawing up an individual training plan in the gym, one should take into account the fact that the order of exercises in this program must be observed from the most difficult and difficult to the easiest. It is also worth paying attention to the fact that division should occur in muscle groups: energy-consuming and largest muscles should work at the very beginning of the training, but smaller groups train at the end of the program.
The normal number of repetitions of exercises in one approach for women is:
- from 6 to 8 - to increase strength;
- from 12 to 15 - to build muscle;
- from 20 to 30 - to get rid of fat.
The number of approaches within the framework of one exercise should be from 3 to 5. The total number of exercises for one day of training should be from 5 to 7. It should be borne in mind that to gain muscle mass, you need to divide the entire training program into muscle groups so however, two identical muscle groups were not pumped on adjacent days.
For example, if the legs swayed during the first workout on Monday, during the second workout, on Tuesday or Wednesday, these muscles should not be pumped again. In this case, you should take breaks of 3 or more days so that the muscles have time to recover.
Therefore, if only one muscle group was trained, for example, on Friday, then you can still train it on Monday, since three days have already passed between these days. If the main goal of training is fat burning, then you can work on all muscle groups at once in one workout, repeating the same cycle several times over 7 days. As a rule, this does not negatively affect calorie loss.
Goals and objectives
Classes in the gym for both girls and the stronger sex in each case mean different goals. Basically, such goals include:
- muscle building and relief work;
- losing weight;
- increased stamina;
- increase in strength;
- medical and preventive goals.
Often, girls combine several goals at once into one, for example, building muscle and burning fat. And, no matter what many people say, it is possible to achieve the destruction of fat and muscle growth at the same time.
Motivation
Before you make a training plan yourself, you need to somehow motivate yourself. No need to deceive yourself, hoping that after reading the next book you can get motivation and start doing something that has never been done before. In training, as in any business, it is important to set yourself up for hard and long work, as well as clearly understand the benefits and results that will be obtained in the end:
- physical strength;
- beautiful body;
- health;
- attractiveness for the opposite sex;
- strength of mind.
When a person really wants to achieve something, nothing and nobody stops him on the path to achieving his goal. If such a goal is only secondary, then the person does not attach much importance to it, constantly experiencing laziness, as a result of which they give up even before the work was started.
However, it is worth noting that sometimes there are exceptions. During physical exercises, the human body is charged with a lot of dopamine and adrenaline, which is why a person in a month will form a certain dependence on the hall. However, in no case should training be compared, for example, with drug or alcohol dependence, since the internal secretion of hormones in humans is physiological, when compared with exogenous, with these substances. People feel such dependence on receiving various kinds of pleasures, for example sex, sweets and so on.
Home workout or gym
Before you make a training plan for a girl at home, you should pay attention to the fact that their main disadvantage is that there is not enough equipment at home. Even if there are dumbbells and a barbell at home, this will not be enough. Speaking about how to make a training plan at home, one should also take into account the fact that the range of working weight at home is limited, so a person can not regulate and dose the load based on his own needs. If we are talking about training with your own weight, then things are even sadder, since the person’s capabilities are growing, therefore, the load should smoothly increase. Therefore, before drawing up a training plan on her own at home, the girl should understand that she will reach the limit of her muscle mass in a rather short period of time.
If the main goal is weight loss, then you can increase the intensity of exercises by adding repetitions in the approach, as well as reducing the intervals between them. However, for this, you still have to acquire a barbell, dumbbells and some other equipment. However, such simulators can be found at many girls at home. If there is no such equipment, then it will have to be purchased, and this pleasure is not cheap. It’s sometimes cheaper to go to the gym several times a week. You should also pay attention to the fact that it will be necessary to draw up a plan of training and nutrition.
Nutrition before exercise
If a girl wants to become the owner of a slim figure as a result of training, it is also necessary to think over the correct nutrition program before and after visiting the gym. The correct diet during training in the gym implies a clear definition of the last time of eating food, so that fat is burned faster, and at the same time, the result lasts for a long time.
Before training, you must definitely eat right. The fact is that the human body needs a certain amount of energy in order to burn as many calories as possible during weight loss exercises. With power loads, muscles begin to need additional energy, the main source of which is considered carbohydrates. If they are absent in the diet, then the main burden will fall on the internal organs. In addition, it is very difficult to get rid of fasting fat cells. However, going to the gym with the goal of losing weight with a full stomach is also not necessary. Food is consumed in a reasonable amount, because the main goal is not to work the body for wear, but to effectively reduce body weight.
An ideal option for losing weight is eating food before going to the gym in about 2 hours. In this case, carbohydrate products are selected. You can also drink a cup of coffee, as caffeine helps burn fat. After the body gets the most benefit from carbohydrates, it will have enough strength for both strength and cardio training. And to draw the missing energy, the body will begin to break down fat. It is also worth paying attention to the fact that the calorie content of food before visiting the gym for women should be 200 kilocalories so that the metabolism can start. It is best to eat before exercise:
- buckwheat or oatmeal;
- vegetable salad;
- fruits, excluding dates, bananas and grapes;
- whole grain toast or bread.
Thus, drawing up a workout plan for losing weight will be very simple.
Nutrition during training
If the main goal of training is losing weight, then you must eat food before exercise. But during classes, it is allowed only to those girls who prefer to focus on long loads. As a rule, long-distance runners or cyclists use special carbohydrate supplements to increase strength, which can be purchased at a sports nutrition store. You can also get a carbohydrate supply using chocolate bars. But if the girl wants to lose weight, then there is no need to stock up on additional energy, since you should get rid of excess fat and restore your figure.
Post Workout Nutrition
In order to lose weight more quickly and permanently consolidate your result, you need to know how to eat properly before, during and after training. After visiting the gym, there is a so-called protein-carbohydrate window, when energy reserves in the body continue to be consumed.
The diet after exercise implies abstinence from food intake for 1.5-2 hours, so that fatty tissues break down more efficiently. Those girls who can’t tolerate hunger can eat one green apple in order to overcome their appetite, but no more. It is best to eat 2 hours after going to the gym. In this case, lean meat (chicken or beef), scrambled eggs, seafood or low-fat cottage cheese should be present in the diet. As a side dish, you can eat a vegetable salad, which is seasoned with unrefined sunflower oil or any other vegetable oil.
Since carbohydrates are able to be processed during physical exercises, after weight loss training they are excluded so that living molecules in the body that are released during exercise do not stop splitting and do not come back.
If a girl goes to training late in the evening, then it is best to refrain from a normal diet. In the evening you can eat low-fat cottage cheese, drink tea. If the training starts early in the morning, then you can eat several unsweetened fruits before classes, drinking them with a cup of coffee.
Additional tips
So that muscles after training without overloading, and also in order to avoid injury, you need to rest properly. For this, between days of training, it is best to engage in outdoor activities, for example, dancing, swimming, light cardio loads, bike rides. Thanks to this, recovery is accelerated, microcirculation in the joints and muscles improves.
In order to avoid injuries, first you need to get in shape with general strengthening loads, and then gradually increase the amount of load, and only after that it is allowed to proceed to strength exercises. You also need to control your fatigue and refrain from exercise during stress and a state of exhaustion. Between sets, muscles must restore their functionality and adapt to exercises. To do this, you need to choose the most comfortable frequency and frequency of exercises. You can restore the capabilities of the body and strength with the help of a balanced diet, good sleep, massage and a trip to the sauna.
In conclusion, it is worth noting that the first results of a visit to the gym will depend on the regularity, duration and frequency of classes. Therefore, it will be quite important to correctly draw up a training plan at home or in the gym and make any adjustments in time. In addition, for the formation of muscle mass, it is important to observe the correct diet and rest.