Training and nutrition guide for women - Part I

 

The right training, sufficient rest, and a proper diet are the cornerstones of successful weight loss and a slim figure. As a woman, you'll especially want to know how to effectively combat problem areas on your buttocks and the infamous saddlebags on your thighs. This two-part training and nutrition guide for women focuses precisely on these issues, as all other fat deposits will disappear much sooner anyway.

In this first part, we'll look at the general principles of a healthy and figure-conscious diet. Which nutrients should you consume and in what proportions? What do you need for good insulin and blood sugar regulation? This section also includes a 12-week training plan that incorporates many classic exercises. Your workout and the resulting success depend entirely on how you perform the exercises. Your discipline and endurance are also crucial for successful training.

 

Nutritional principles for weight loss in women

The most important thing is controlling your calorie intake. To lose fat, you need to... negative energy balance You'll burn more calories than you consume. However, if you eat too little, it will negatively impact your muscles. You can even lose muscle mass. This is the main reason for the yo-yo effect. Therefore, you should eat and drink the right amount in the right combination. The most important factor is the ratio between nutrients (proteins, carbohydrates, and fats). This determines whether you will lose fat or muscle mass.

Always drink enough water. A good guideline is 30 to 40 milliliters per kilogram of body weight. Divide your fluid intake into smaller portions, as your body can only process 250 ml in 15 minutes. Most of what you drink beyond that will end up in your bladder.

When it comes to food, stick to fresh and healthy options. Packaged foods contain preservatives and hidden fats that could hinder your progress. If necessary, you can freeze fresh food. When choosing foods, opt for those with slow-release carbohydrates – that is, foods with a low glycemic index. These remain in the bloodstream longer and are absorbed slowly by the body. This keeps your blood sugar level low and stable, minimizing the risk of insulin spikes.

Protein and essential fatty acids

You need strong muscles to burn fat. The stronger they are, the higher your basal metabolic rate and therefore the more fat you burn while you're not moving. To gain muscle mass, you need to consume enough protein. This enables the formation of new intramuscular proteins. It will be difficult at first to consume enough protein, but once you get the hang of it, you'll enjoy how full and satisfied you'll feel.

Whey protein

Another important component for successful fat burning are the so-called essential fatty acids (EFAs). Fats have a bad reputation. This is due to outdated beliefs and advertising that promotes low-fat products. In reality, EFAs are crucial for mental and metabolic health. Polyunsaturated fatty acids, in particular, help your body lose weight.

Omega 3

Women don't need to eat drastically differently than men. Essentially, you burn more fat with fewer carbohydrates. Therefore, a diet low in carbohydrates and high in protein with moderate fat intake is the ideal solution for you to get lean and develop attractive muscle mass.

Your exercises for sexy curves

It's common to see women in gyms doing a lot of cardio and light weight exercises. That's the wrong approach. Women, just like men, need to challenge their muscles with heavy loads. You won't develop massive muscles that way because you don't have the necessary amount of testosterone. You need heavier weights to build the kind of muscle you need. Use free weights and dumbbells, as they are the best choice for both fat burning and strengthening your core muscles.

Let's begin with the free exercises.

At Deadlift It's a full-body exercise. It stimulates almost every muscle in your body, engaging your legs, chest, shoulders, back, and abs. Deadlifts are essential for achieving a well-toned physique.

You're right, now comes with the Squats This is already the second "masculine" exercise. Forget the image of men working out. You should train according to your own physical condition so that everything remains within a feminine range. Squats are perhaps the most effective exercise for beautiful legs. They train your upper and lower legs just as much as your glutes and buttocks.

You know the Lunges I've already taken several courses. They specifically train your gluteal muscles and the quadriceps of your thighs, toning your legs and buttocks equally.

Pull-ups They're tough. You can also use a tower and work with counterweights for support. This exercise trains your back, biceps, and forearms.
Dips These are part of the basic equipment. They train the entire upper body as well as the triceps and forearms. In addition to the arms, your shoulders especially benefit from this exercise. You can also use the tower and train with counterweights if you can't yet lift your own body weight.

Your 12-week training plan

With this training plan, you can get very close to, and perhaps even achieve, your goal of a toned and beautifully shaped body. Over the course of 12 weeks, you will decrease the number of repetitions and increase the weights or loads. The number of sets will remain the same. In the first four weeks, you will do 8 to 12 repetitions per set for each exercise. If you can't manage 8, the weight is too heavy. If you can do more than 12 repetitions, the load is too light. In both cases, you need to adjust the weight accordingly. Between the fifth and eighth weeks, the number of repetitions decreases to 6 to 8. From the ninth to the twelfth week, you will only do 4 to 6 repetitions per set. In these two cases as well, adjust the weight if it is too light or too heavy. These 12 weeks will be very intense and challenging; however, they will also deliver rapid results.

You absolutely must perform each of these repetitions correctly. It's better to use slightly less weight and execute the movements with perfect technique. This will increase effectiveness and minimize the risk of injury. Warm up before your workout. Before the first exercise for each muscle group, it's best to do 1 to 3 warm-up sets with about half the weight. After that, don't immediately increase to your training weight, but add enough to reach approximately 75 kg (%), which you'll use for your second warm-up set. Avoid long breaks between subsequent training sets. Leave about 60 to 120 seconds between sets. Waiting too long will disrupt your workout flow and reduce fat burning. Aim for your strength training session to last between 30 and 45 minutes. If you miss a workout, stick to your schedule. Return to your regular routine. So you skipped school.

Suitable exercises for the training plan

Mondays are the first part of the upper body workout. Here you can do the following exercises: bench press, barbell rows, shoulder press with two dumbbells, triceps extensions on a bench, and biceps curls with a barbell or dumbbells.
On Tuesdays, you work on your upper body in the second part with dips, pull-ups, lateral arm extensions with dumbbells, triceps presses on the rope and biceps curls on the cable.
On Thursdays, you'll complete the first part of your lower body workout with squats, stiff-legged deadlifts, leg extensions, leg curls, and standing calf raises. Don't forget your abs! Here you'll do leg raises on the floor and crunches on a Swiss ball. Friday is the second day for lower body training. Exercises on this day include deadlifts, leg presses, lunges, seated calf raises, and optionally, dumbbell shrugs. For your abs, crunches on an incline board and back extensions are recommended.

All exercises are examples. With correct and regular execution, they guarantee rapid progress. The days of the week are also flexible. This is a 4-day week. You will complete these exercises in four 30- to 45-minute training sessions. Every four weeks, you will change the weight and number of repetitions. A 15-minute cardio session is recommended after strength training. Firstly, you can use this time to cool down. Secondly, endurance training is optimal for fat burning in this first 15 minutes after your workout.

Pink Rush (Muscle Tone)