Women fitness program
"I am a woman who wants to lose weight and strengthen my figure but I do not want big muscles. Should I move towards cardio, group lessons or bodybuilding? How many times per week and what content? "
Most women avoid lifting weights for fear of gaining volume and accidentally end up with " big guys " . Yet most studies do not show any interest to combine strength training and cardio -respiratory exercises during a diet , especially to maintain muscle mass and keep the metabolism at a high rate .
For example, the American College of Sports Medicine promotes cardio sessions 3-4 times per week associated with bodybuilding or fitness 2-3 times a week while dieting .
Train with weights or exercise machines will not make you become a mountain of muscle because women do not have the same ability to muscle growth than men. Your muscles will not be bigger, but stronger and stronger which will result in a toned and shapely figure .
Specifically, we recommend you to combine cardio and strength training in your sport.
In terms of weight training, 2-3 sessions per week working the entire body in each session should suffice.
In general, women prefer programs that target a specific body part such as the famous abs, glutes courses found in almost all gyms. This type of program is unfortunately not complete and will tend to overwork areas worked. Do not kid yourself, you do not lose fat locally, you lose fat throughout the body and these areas are often the most rebellious.
For a harmonious and balanced physique you need to work the entire body including the back, so important for posture. Remember that the body is as strong as its weakest link chain. This remark also applies to men who waste their time to work only your arms, abs and pecs.
EXERCISE 1
Squat (thighs, glutes, lower back)
Warm-up: 1 set of 20 repetitions vacuum bar
Series of work: 4 * 12 (4 sets of 12 reps)
On reciprocating machinery: press thighs
Reciprocating with free weights: Slots.
EXERCISE 2
Bench press (chest, triceps, shoulders)
Warm-up: 1 set of 20 repetitions vacuum bar
Series of work: 3 * 12
On reciprocating machinery: seated chest press
Reciprocating with body weight: Pumps
EXERCISE 3
Machine drawing low pulley (Lat, biceps)
Warm-up: 1 light set of 20 repetitions
Series of work: 3 * 12
Reciprocating with free weights: Rowing arm
Reciprocating with body weight: Pushups.
EXERCISE 4
Developed vertical weights (shoulders, triceps)
Warm-up: 1 light set of 20 repetitions
Series of work: 3 * 12
Reciprocating free bar: Developed bar before
On reciprocating machinery: Developed at the bar
EXERCISE 5
Crunches on the floor (abs)
Series of work: 4 * Maximum
Alternative program ab: Giant Series.
In terms of fitness equipment if you are in gym fitness machines may be interesting for beginners. They are comforting and help you learn the movements safely without worrying about balance. Free weights and dumbbells , even if they have fewer side with women, do not mean to put in a closet .
In fact, many scientific studies have shown that the machines are less interesting than the free especially because they seek the stabilizing muscles of the joints and postural muscles weight. Ideally, combine machines and free weights is a good strategy .
The body weight exercises , such as the method Lafay woman can be interesting especially for those who do not like the atmosphere of the gym or those who prefer to train at home for practical reasons . Part of the forum is dedicated to this method is attracting more and more practitioners.
Regarding expenses , start with a weight that you speak in rather long series of at least 12 repetitions and take time to rest between sets fairly short , on the order of 30 seconds to 1 minute. You must use loads heavier and heavier as and measuring progress and do not be afraid to increase.
In terms of cardio training (cycling, stepper, rowing , aerobics ...), you can make your sessions after training or another day. There are also group classes that combine cardio and strength training "soft" as the body- sculpting , body -pump , body balance or the Pilate method. However, we recommend you keep at least one session on two "pure" on bodybuilding machines and / or free weights.
Your cardio sessions should evolve as your progress. It will increase the difficulty of the exercises because the body tends to adapt when the drive is routine. For example, a session running on the treadmill , you can run longer , increasing the speed or incline of the machine.
EXERCISE 1
Squat (thighs, glutes, lower back)
Warm-up: 1 set of 20 repetitions vacuum bar
Series of work: 4 * 12 (4 sets of 12 reps)
On reciprocating machinery: press thighs
Reciprocating with free weights: Slots.
EXERCISE 2
Bench press (chest, triceps, shoulders)
Warm-up: 1 set of 20 repetitions vacuum bar
Series of work: 3 * 12
On reciprocating machinery: seated chest press
Reciprocating with body weight: Pumps
EXERCISE 3
Machine drawing low pulley (Lat, biceps)
Warm-up: 1 light set of 20 repetitions
Series of work: 3 * 12
Reciprocating with free weights: Rowing arm
Reciprocating with body weight: Pushups.
EXERCISE 4
Developed vertical weights (shoulders, triceps)
Warm-up: 1 light set of 20 repetitions
Series of work: 3 * 12
Reciprocating free bar: Developed bar before
On reciprocating machinery: Developed at the bar
EXERCISE 5
Crunches on the floor (abs)
Series of work: 4 * Maximum
Alternative program ab: Giant Series.
In terms of fitness equipment if you are in gym fitness machines may be interesting for beginners. They are comforting and help you learn the movements safely without worrying about balance. Free weights and dumbbells , even if they have fewer side with women, do not mean to put in a closet .
In fact, many scientific studies have shown that the machines are less interesting than the free especially because they seek the stabilizing muscles of the joints and postural muscles weight. Ideally, combine machines and free weights is a good strategy .
The body weight exercises , such as the method Lafay woman can be interesting especially for those who do not like the atmosphere of the gym or those who prefer to train at home for practical reasons . Part of the forum is dedicated to this method is attracting more and more practitioners.
Regarding expenses , start with a weight that you speak in rather long series of at least 12 repetitions and take time to rest between sets fairly short , on the order of 30 seconds to 1 minute. You must use loads heavier and heavier as and measuring progress and do not be afraid to increase.
In terms of cardio training (cycling, stepper, rowing , aerobics ...), you can make your sessions after training or another day. There are also group classes that combine cardio and strength training "soft" as the body- sculpting , body -pump , body balance or the Pilate method. However, we recommend you keep at least one session on two "pure" on bodybuilding machines and / or free weights.
Your cardio sessions should evolve as your progress. It will increase the difficulty of the exercises because the body tends to adapt when the drive is routine. For example, a session running on the treadmill , you can run longer , increasing the speed or incline of the machine.
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