One of helpful weight loss programs for women to keep fit



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Below is one of helpful weight loss programs for women to keep fit that recommended from Gym personal trainers. 

Applying this one for weight loss programs for women 5 times a week that we share at below will help women lose their weight quickly and soon get fit and own a perfect body.  This gym schedule information we refer back to Gym personal trainers with long-term experience so you can be assured of its effectiveness!

Weight loss programs for women are a safe way to lose weight, chosen by many girls with the goal of owning a perfect and well-balanced body.  According to Gym personal trainers, in order to achieve the goal of losing weight and helping to keep fit and have a better body, women need to have a standard gym program with appropriate exercises.  So, do you have a standard female gym schedule, which helps to lose weight fast and lose body fat the best to be able to apply it to your workout?  In the content of this article, we will share with you one of weight loss programs for women to keep fit by doing 5 times a week.  If you are in need of gym to lose weight and get fit, women can learn about this exercise program and apply it to practice!

I. The reason to have weight loss programs for women to keep fit

One of helpful weight loss programs for women to keep fit 

Scheduling weight loss programs for women to keep fit will make it easier for you to follow the proposed plan / ph: pexels

There are many women who join the gym with the goal of losing weight but do not reach the plan because they only exercise according to their preferences and do not have a gym schedule.  The Gym personal trainers said that this is the basic mistake that most people who participate in weight loss exercises at home also make because the gym schedule plays a very important role.  Scheduling weight loss programs for women to keep fit will make it easier for you to follow the proposed plan, know what muscle groups you do today and what exercises do you do?  In fact, when exercising to lose weight, you need to exercise to lose fat for the whole body, not just focus on a specific muscle area or part.  In addition, in the weight loss programs for women to keep fit you also need to combine more weight loss Cardio exercises and Compound exercises to help you lose fat better.  According to the experience of Gym personal trainers, the weight loss programs for women to keep fit can be arranged from 4 to 6 sessions per week and each session should last from 30 to 60 minutes.

II. Why is it harder for women to lose weight than for men?

 It is a fact that not all women know that losing weight for women will be more difficult and takes longer than training to lose weight for men.  Explaining this, experts believe that in the female body, the hormone Testosterone is much lower than the male and this affects the ability of women to build muscle on the body will be slower and more difficult.  When the body has less muscle, this means a higher percentage of body fat and a lower metabolic rate.  To put it simply, because the female body has less muscle mass, weight loss will also be more difficult than losing weight for men.  In addition, women often have a habit of snacking a lot, especially eating processed foods and this makes the weight loss process very difficult because the amount of calories in these foods is very large.

III. How to schedule weight loss programs for women to keep fit?

Gym personal trainers say that everyone can schedule their own gyms to apply, but first you need to master the principles of building a workout schedule.  Whether building a gym schedule for women or men and with the main goal of fast, safe weight loss, you also need to fully meet the following principles:

1. Principles of muscle groups

 Our human body is made up of many different muscle groups such as chest muscles, shoulder muscles, arm muscles, back muscles, abdominal muscles, glutes, thigh muscles, calf muscles, ...  Gym, we need to understand the positions and functions of these muscle groups and at the same time remember some basic principles for muscle groups.  Specifically, after exercising, the newly trained muscle group needs time to rest to better recover and develop.  Typically, the reasonable rest time for a muscle group after that exercise is between 48 and 72 hours.  You should arrange a suitable workout schedule for muscle groups to help increase the best efficiency.

2. Applying Cardio exercises

 In the general weight loss programs for women to keep fit, we need to add more Cardio exercises because this type of exercise has the ability to burn calories and lose fat very quickly.  According to the trainers, when participating in training with the goal of losing weight, female Gymers should arrange at least one session a week to practice Cardio.  Cardio exercises that you can apply for yourself are Burpees, jogging, cycling, ...

3. Apply Compound exercises

 In addition to applying Cardio exercises to lose fat faster, in the gym for women to lose weight also need to apply more Compound exercises.  The exercises in the Compound group are exercises that affect many related muscle groups at the same time and work to help lose body fat faster.  Some of the Compound exercises that you should apply in the women's workout are Push Ups, Barbell Bench Press, Deadlifts, Barbell Squats, ..

4. Exercise abs 3 times a week

 The abdomen is a quite special muscle group on the body, it is difficult to dissolve excess fat in this area and you need to spend more time practicing it than other muscle groups, so it should be exercised about 3 times a week.  Typically, you'll spend time doing abdominal exercises at the end of each workout, applying the right abdominal exercises and remembering the rest between sets should be as short as 30 to 60 seconds.  Some abdominal exercises that you can apply are abdominal crunches, cycling crunches, plank or roll abs exercises, ...

IV. Effective weight loss programs for women to keep fit

 One of helpful weight loss programs for women to keep fit

 In order to apply weight loss programs for women to keep fit effectively and achieve the fastest results, you need to implement an exercise plan / ph: pexels

With the principles of building weight loss programs for women to keep fit shared above, can you build your own exercise program?  If not, you can refer to the one of weight loss programs for women to keep fit to lose weight 5 times a week, which we have gathered from Gym personal trainers and share below.  According to Gym personal trainers, this gym schedule is very suitable for women who are in need of rapid weight loss, to have a toned body and a specific schedule as follows:

1. Monday: Upper body training + abdomen

 In this first training session, we will take time to train the upper body and the goal is to remove excess fat for the upper body, helping to increase muscle and reduce fat.  In addition, at the end of the workout, we will apply more abdominal exercises to help reduce excess fat for the better abdominal area.  Exercises you can apply to this workout include:

 - Barbell Bench Press, episode 3 Sets and with 15, 12, 10 reps respectively.

 - Barbell Row, episode 3 Sets and with the number of repeats being 12, 10, and 8 reps respectively.

 - Dumbbell Lateral Raise, episode 3 Sets and with the number of repetitions is 12, 10, 8 Reps respectively.

 - Wide Grip Lat Pull Down, episode 3 Sets and with the number of repetitions of 12, 12, and 12 respectively.

 Cable Triceps Pushdown, set of 3 Sets and with 12, 12, and 12 reps, respectively.

 - Preacher Curl, episode 3 Sets and with the number of repetitions of 12, 12, and 12 respectively.

 Hanging leg Raise, set of 3 Sets and 20 Reps each.

 - Plank, practice 3 Sets and turn 50, 40, 30 seconds each.

2. Tuesday: Lower body exercise + Cardio

 The second workout of the week of the female gym schedule we will switch to the lower body and it includes muscle groups including buttocks, thighs, and calves.  The goal of this workout is to help make the butt appear bigger, firmer and help reduce thigh fat quickly.  In addition, for better body fat loss, we will practice about 20 more minutes of Cardio at the end of the workout.  Female gyms that you can do for this workout include:

 - Squats, episode 3 Sets and with 15, 15, and 15 reps respectively.

 - Lying Leg Curls, episode 3 Sets and with 15, 12, and 10 reps respectively.

 - Leg Extension, episode 3 Sets and with 15, 12, 10 reps respectively.

 - Leg Press, episode 3 Sets and with 15, 12, 10 reps respectively.

 - 20 minutes of Cardio.

3. Wednesday: Off

4. Thursday: Cardio + belly

 After a full day of rest, the gym schedule for women to lose weight on the 3rd day of this week will be devoted to Cardio and belly training.  This is a workout that helps to reduce excess body fat quickly and consumes a lot of calories.  Some exercises you can apply to this workout are:

 - Crunches, episode 3 Sets and with 15, 12, and 10 reps respectively.

 - Reverse Crunch, episode 3 Sets and with the number of repetitions of 15, 12, 10 respectively.

 - Side Plank, each side holds 30 seconds / set and practice 3 sets.

 - V-Up, episode 3 Sets and with the number of repetitions is 15, 12, 10 Reps respectively.

 - Exercise Cardio from 20 to 30 minutes with exercises such as running with treadmill, cycling, rowing practice, ...

5. Friday: Upper body

 At the 4th session of this women's gym, we will go back to work on the upper body, including muscle groups such as chest, back, shoulders, and arms and help it lose fat and gain muscle better.  Exercises you can use in your workout include:

 - Dumbbell Bench Press, episode 3 Sets and with the number of repetitions is 15, 12, and 10 respectively.

 - One Arm Dumbbell Row, episode 3 Sets and with the number of repetitions is 15, 12, 10 Reps respectively.

 Shoulder Press, episode 3 Sets and with the number of repetitions of 15, 12, and 10 respectively.

 - Pull Ups, sets of 3 Sets and with the number of repetitions of 15, 12, 10 respectively.

 - Dumbbell Standing Triceps Extension, episode 3 Sets and with 15, 12, and 10 reps respectively.

 - Dumbbell Curl, episode 3 Sets and with the number of repetitions of 15, 12, 10 respectively.

6. Saturday: Exercise lower body + abdomen

 This is the last workout of the week of the female gym weight loss routine that we want to share with you.  In this training session, we will go back to training for the lower body and spend time at the end of the training session to lose belly fat.  Exercises you can apply in this workout include:

 - Barbell Squat, episode 3 Sets and with 15, 12, 10 reps respectively.

 - Leg Extension, episode 3 Sets and with 15, 12, 10 reps respectively.

 - Deadlift, practice 3 Sets and with the number of repetitions of 15, 12, 10 respectively.

 - Leg Press, episode 3 Sets and with 15, 12, 10 reps respectively.

 - Plank, do 3 sets and the total time is 120 seconds.

 Hanging Knee Raises, with 3 Sets and with 15, 12, and 10 reps respectively.

7. Sunday: off

V. Note when applying weight loss programs for women to keep fit

We have just shared with you detailed information about one of the effective weight loss programs for women to keep fit and lose weight, which we refer to from Gym personal trainers. If you are participating in the gym with the fastest weight loss goal for you, girls can find out detailed information about this exercise schedule and apply it to exercise.  To help you achieve your goals when joining the Gym, in the end of this article we would like to share some more notes for you when applying weight loss programs for women to keep fit.  Before joining the gym, you should understand these notes and apply them to your weight loss training plan!

 1. Warm up before gym

 Before starting to apply the weight loss programs for women to keep fit, we need to spend about 5 minutes to warm up for the whole body.  This is a very important step because a good warm-up will improve flexibility and mobility of the body, and help you minimize possible injuries.  A good warm-up will also help heat up the body and help you increase performance for gyms.  If you do not know how to warm up, you can refer to the article warm-up exercises before gym.

2. Have a reasonable diet

 In order to apply weight loss programs for women to keep fit effectively and achieve the fastest results, you need to implement an exercise plan and at the same time combine with a reasonable diet.  According to nutrition experts, in the daily menu, women should eat more foods high in protein;  use healthy fats and starches (sweet potatoes, oats, black bread, brown rice, ...);  Eat a lot of vegetables and fruits, ... Female Gymers also need to limit eating foods rich in fat, foods containing bad starch (rice, noodles, noodles, instant noodles) and carbonated drinks, water  Sweet, ... In addition, women should also drink enough water every day, from 2-3 liters / day and only use filtered water or natural mineral water.

3. Good sleep and rest time

 Whether you join the gym to gain weight or lose weight, you need to arrange a reasonable time to sleep.  This will give your body time to rest, recover and develop muscle to remove excess fat more quickly.  According to fitness coaches, you should get 8 hours of sleep a day and should set aside about 30 minutes for naps.

The above is our full share of one of effective weight loss programs for women to keep fit that help you better understand women's gyms and at the same time introduce gym schedules for women to lose weight 5 times a week, which has been compiled by experts.  Hopefully the content shared in this article is easy to understand and useful and it will help girls soon achieve their weight loss goals when participating in the gym.

One of helpful weight loss programs for women to keep fit

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