Der grosse Trainingsguide

Fitness can be pretty intimidating. Most people who are brand new to the world of weights are overwhelmed by how a gym can feel. There's so much going on and it's hard to even get started on your own workout. Then you see the cross-trainer you know so well from home. You get on it and start working out. That's how you spend your time, silently watching the other people.

When you finally muster up the courage to start doing strength exercises, the large number of machines will literally bludgeon you. You'll just pick a free machine, read the instructions, and then try to copy what the models in the pictures are doing. As you try to maneuver through the movements, you may ask yourself, "What am I doing here? "

After you finish your fight with the machines, you want to go to the free weights. But there it is full of big, muscular men.

If this sounds familiar, you're in dire need of a complete overhaul of your fitness program. It's good to know that you've come to the right place. This workout guide will give you everything you need to be confident in the gym. It's time for you to create your strongest, best, and ultimately happiest self.

The right strength training for a better body

Many women are afraid that strength training will eventually make them look like Hulk, and spend hours on the cardio machines trying to maintain their "feminine" figure. In truth, women don't have the hormonal requirements of men to build large muscle masses. Isolated ladies who have nonetheless made it to extensive musculature achieved this by taking legal and often illegal means. As long as your goal is not to become the next big star in the female bodybuilding sky, you don't have to worry about unfeminine muscle mountains. You're certainly right: training with weights will increase your muscle mass. That's good. Your female organism - as described - will not produce masculine muscle masses. In fact, building your muscles in a female-appropriate way will cause you to burn more fat even while lying down. The more muscles you have, the more calories your body can burn. The more calories you burn, the easier it will be for you to get or stay slimmer. A few kilograms of muscle mass can add up to five or more kilograms of fat per year, which your body would lose "all by itself". The increased muscle mass also brings your arms into shape (yes, even the underside of the upper arms). You will lose annoying centimeters in the abdominal area and in the end you will even win the fight against cellulite.

Achieve your fitness goals in an efficient way

Another problem for women in fitness training is that they simply don't know what weight or equipment to use for what. To get the best results in weight lifting, it is very important to know for what purpose and in which direction you should lift. You can't go from machine to machine without first scouting out which exercises, with how many sets and reps, will best help you achieve your personal goals.
If you are not sure how to achieve your goals in the most efficient way, find an experienced trainer. Find your own personal training program. Maybe you also have a few friends who can give you tips. On the other hand, you should be cautious with the prophecies of the World Wide Web. There are so many words of wisdom and tips on the Internet that are commented on, praised or condemned in all sorts of ways. It's like nutrition: in the end, you don't know what and how you're actually allowed to train or eat.

The 12-week program for your strength training

This program is designed to improve your strength, muscle mass and facility at the same time. Each four-week block will build on the strengths and skills you have learned and acquired in the previous four weeks. The general format for your workout breaks down into five areas as follows:

1. warm up
Each of your workouts should include a warm-up that will activate your muscles, prepare your central nervous system for the workout, and boost blood flow to your muscles. It's also a great idea to work with the foam roller before each workout. To prepare for training your legs, you can run your thighs on both sides as well as your calves over the roller. For a pre-workout for your upper body, roll over your shoulders, chest, triceps and biceps. Or you can go on a cardio machine for 5 minutes.

2. activation of movement for speed and mobility.
Repeat the movements of this exercise twenty times. You do not have to do this in one set. Choose a number of sets and repetitions so that you do not get tired.

3. first-class movements for muscle strength
Each workout will include free movements. You'll do them in five sets of five repetitions each. Be sure to challenge yourself with the weight. Free exercises are harder than workouts where you are assisted by equipment or pads. The rests between sets should be one to two minutes.

4. exercises to help define your muscles
These movements will help you get your muscles in shape. Repeat them eight to twelve times. You don't have to use too heavy weights for these exercises. Any workouts that you are assisted with should be as short as possible, while not reducing the weight.

5. training for the cardiovascular system and fat loss.
You will perform your endurance training in different ways. Each day that you train with weights, you will do 20 minutes of HIIT (High Intensity Interval Training). To do this, choose an interval schedule that challenges you and is also possible for you. A good approach to start with would be an interval of intense 30 seconds followed by one minute of light training for recovery. One day a week you will do 30 to 45 minutes of low intensity cardio at a steady pace (so no HIIT).

Weeks 1 to 4
In the first four weeks you will use relatively light weights. Later, you'll start to use heavier weights. To avoid overdoing it too quickly, train in a way that gives you confidence. Once you feel comfortable and understand the movements, you can add more weights.

Day 1:

Working with the foam roller (see above)
Box jumps - 20 reps (as many sets and reps as needed/possible).
Single leg barbell squats - 5 sets of 5 repetitions (per leg).
Trunk lift with barbell - 3 sets of 8-12 repetitions
Leg curls lying (machine) - 3 sets of 8-12 repetitions.
Calf press standing (or squatting) - 3 sets of 8-12 repetitions.
HIIT Cardio - 20 minutes

Day 2:

Throw medicine ball out of chest against wall - 20 reps (as many sets and reps as needed/possible).
Push-up - 5 sets with 5 repetitions
Fly on the cable pulley - 3 sets of 8-12 repetitions.
Dips - 3 sets of 8-12 repetitions
Dumbbell triceps stretcher lying - 3 sets of 8-12 repetitions.
HIIT Cardio - 20 minutes

Day 3:

Low intensity cardio at a steady pace (Not HIIT) - 30 to 45 minutes.

Day 4:

Kettlebell swings - 20 reps 20 reps (as many sets and reps as needed/possible).
Romanian deadlift - 5 sets of 5 repetitions
Lat pulling on the tower - 3 sets of 8-12 repetitions.
Barbell rowing with upper body bent forward - 3 sets of 8-12 repetitions.
Dumbbell biceps curls on incline bench - 3 sets of 8-12 reps.
HIIT Cardio - 20 minutes

Day 5:

Throw medicine ball out of chest against wall - 20 reps (as many sets and reps as needed/possible).
Shoulder press with dumbbells - 5 sets of 5 repetitions
Rope pull to the face (on the tower, with rope grip) - 3 sets of 8-12 repetitions.
Body hold in push-up position (with elbows up) - 3 sets over 20 seconds.
HIIT Cardio - 20 minutes

Weeks 5 to 8

During these four weeks, the primary movements are changed to go one step further. In addition, a few supplemental exercises will be substituted. Your goal should be to increase the weights - at least a little - on the primary exercises each week. You absolutely need to make progress. Get help lifting if you need it.

Day 1:

Box jumps - 20 reps (as many sets and reps as needed/possible).
Squat with barbell (placed on the front) - 5 sets of 5 repetitions
Single-leg trunk lift with barbell - 3 sets of 8-12 repetitions (per leg).
Leg extension (machine) - 3 sets of 8-12 repetitions
Leg curls seated (machine) - 3 sets of 8-12 repetitions
Calf press seated - 3 sets of 8-12 repetitions
HIIT Cardio - 20 minutes

Day 2:

Throw medicine ball out of chest against wall - 20 reps (as many sets and reps as needed/possible).
Bench press with dumbbells - 5 sets of 5 repetitions
Fly with dumbbells on incline bench - 3 sets of 8-12 repetitions.
Dips - 3 sets of 8-12 repetitions
Triceps back extension with dumbbells - 3 sets of 8-12 repetitions.
HIIT Cardio - 20 minutes

Day 3

Low intensity cardio at a steady pace (Not HIIT) - 30 to 45 minutes.

Day 4:

Kettlebell swings - 20 reps 20 reps (as many sets and reps as needed/possible).
Sumo cross lift - 5 sets of 5 repetitions
Lat pull on tower (reverse grip) - 3 sets of 8-12 repetitions.
Barbell rowing (upper body lying on) - 3 sets of 8-12 repetitions.
Biceps curls with dumbbells (seated, upper arm resting) - 3 sets of 8-12 repetitions.
HIIT Cardio - 20 minutes

Day 5:

Throw medicine ball out of chest against wall - 20 reps (as many sets and reps as needed/possible).
Shoulder stretches with barbell upwards - standing ("Military Press") - 5 sets of 5 repetitions
Shoulder stretches with dumbbells sideways to the back (upper body supported) - 3 sets with 8-12 repetitions
Barbell abdominal rolls - 3 sets of 8-12 repetitions.
"Dead Bugs" - 3 sets of 8-12 reps.
HIIT Cardio - 20 minutes

Week 9 to 12
Once again, the primary and supplemental exercises are changed. Again, your goal should be to increase the weights each week on the primary exercises. If you feel strong, you can increase on the supplemental workouts as well. In these last four weeks, intensity counts the most.

Day 1:

Box jumps - 20 reps (as many sets and reps as needed/possible).
Squats (barbell on the shoulder) - 5 sets of 5 repetitions.
"X-Band Walk" - 3 sets of 8-12 repetitions.
Leg extension sitting (machine) - 3 sets with 8-12 repetitions
Leg curls seated (single leg) - 3 sets of 8-12 repetitions per leg.
Calf press standing - 3 sets of 8-12 repetitions
HIIT Cardio - 20 minutes

Day 2:

Throw medicine ball out of chest against wall - 20 reps (as many sets and reps as needed/possible).
Barbell Bench Press - 5 Sets of 5 Repetitions
Cross-Over on the cable - 3 sets of 8-12 repetitions.
Dips between the benches - 3 sets of 8-12 repetitions.
HIIT Cardio - 20 minutes

Day 3

Low intensity cardio at a steady pace (Not HIIT) - 30 to 45 minutes.

Day 4:

Kettlebell swings - 20 reps 20 reps (as many sets and reps as needed/possible).
Deadlift - 5 sets of 5 repetitions
Pull-ups - 3 sets of 8-12 repetitions
Rowing on the tower - 3 sets of 8-12 repetitions
Alternating dumbbell curls - 3 sets of 8-12 reps.
HIIT Cardio - 20 minutes

Day 5:

Throw medicine ball out of chest against wall - 20 reps (as many sets and reps as needed/possible).
Thrusting - 5 sets of 5 repetitions
Shoulder pulls in a sitting position (with rope grip) - 3 sets of 8-12 repetitions.
Barbell abdominal rolls - 3 sets of 8-12 repetitions.
HIIT Cardio - 20 minutes

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