Monthly in two weeks

Female training

Training program for girls

Women in the gym, sometimes even more than men. However, there is almost no information about literate female training.

Let’s start with women’s motivation. Women’s motivation is much stronger than men’s. “Motivation is the feeling with which a person can achieve the desired result for him”

Women very often limit themselves to the various pleasures of life, in particular, in nutrition. And this is all to be more beautiful.

Why it happens? In order to be successful in natural selection, one of the main factors is external beauty. From this we conclude that women’s motivation in terms of improving their appearance is much stronger than men’s.

The main feature of the female body is the accumulation of fat and nutrients as a reserve, in which it is different from men.

The main factors affecting the accumulation of nutrients

1. The amount of hormones

Norepinephrine and Testosterone – These two hormones do not just form the appropriate physique, these hormones affect the central nervous system. They give a certain aggressiveness. It is thanks to these two hormones that a man in training can achieve physical failure (this is when muscles can no longer contract in the correct form with the same weight). Bodybuilding failure is important. When the refusal in the muscles comes during the exercise, it means that a sufficient amount of energy has been spent, damage to the muscle structures has occurred, and therefore they will grow later.

Women can not train like this, they do not have such a powerful concentration of hormones to train so aggressively. A woman almost always stops for a couple of repetitions to failure. It becomes hard for her.

Girls almost always do not refine in terms of refusal training, which is essential for the growth of muscle mass. It is these last 2-3 repetitions that decide everything.

2. The number of muscle fibers

In men, muscle fibers, structures that produce muscle contraction are much larger than in women. Therefore, for women, strength training in the region of 6 to 8 repetitions is extremely ineffective.

3. The distribution of muscles in the female body

In a woman, this distribution has a certain disproportion. Because all the strongest muscles are in the lower part of the body – in the legs and buttocks, and in many ways are close to the male indicators of the legs.

The top of the female body is very far behind the male indicators. Therefore, a woman can very easily progress in the lower part of the body, because there are more muscles there. And it will be very difficult to add muscles in the upper body. Girls need to strain more to develop the upper body than men.

4. Metabolic rate

In the female body, the metabolic rate is substantially less than in the male. This means that every kilogram of the female body consumes much less energy than every kilogram of the male body. That is, a man can eat more food and get fat less than a woman. This is due to the muscles. Because the muscles more, and they can spend calories more than women. Even during sleep, muscles consume large amounts of energy.

Many women know that eating sweets, especially at night, is undesirable. Why? Because sweet is fast carbohydrates. The female body is much easier to convert carbohydrates into fat stores than the male body. And only if the amount of fat in the body is excessive. On the other hand, this fat, which accumulates in women, is much easier used as energy than in men. There are many reasons for this, one of them is the birth of a child. Nature made sure that the female body worked as a perfect energetic station. The female body constantly accumulates energy, fats, carbohydrates – in order to then these materials are very easy to give as energy.

The female body accumulates glycogen much better (accumulates carbohydrates) when they are needed if we compare it with the male body. This is still the same theory of accumulation. When there is no excess carbohydrates from food, then the sweet food that you have eaten is much easier to turn into muscle glycogen than men. Your task is to ensure that the carbohydrate that you ate, turned into muscle glycogen, and did not go along the fatty path. Women in this case have a good advantage, because your muscles absorb glycogen better than the male body. And it can be used in the appropriate proper female training. There is the right female training, which leads to such accumulation.

5. Menstrual cycle

The menstrual cycle imposes a certain cyclical nature on physical exertion, because a woman in the first two weeks after her menstruation has ended, feels a physical rise and high performance. She can train hard enough. But, on average, after 2 weeks ovulation occurs. There is a very strong decline and the body switches to maximum energy saving mode. Regardless of whether the egg was fertilized or not. In any case, the first two weeks the body shows high performance, the second two weeks the body shows a physical decline. This imposes a number of features, both on nutrition and on female training.

Training – should be facilitated (second two weeks). As a rule, it is better not to train the lower body and the abs. The load must be reduced.

Nutrition – the amount of carbohydrates (calories) also needs to be reduced, because this is 3-4 weeks, and they are the most dangerous for your appearance, the body will change.

Conclusion: The female organism is “strong” for the first two weeks after the menstrual cycle, for the second two weeks it is “weak” and tries to get fat. Therefore, it is very important to use sports micro-periodization during women’s training. Micro-periodization is when the load is not linear, but uses a specific function with peaks and drops.

6. Fat burning

Fat burning in the female body comes from a low-intensity long-term exercise. A load that lasts at least 30 minutes, and preferably 50 to 60 minutes or more, and at the same time raises your pulse (heart rate) somewhere up to 110 to 120 beats per minute. This is quite an average figure, not to say even low. But it is in this mode that maximum fat burning occurs, it is the fat that burns, not muscle glycogen or some other structure. In this regard, the female body is not very different from the male. In the male body the same principles work – low-intensity long-term load. Fat burning is one of the main goals of any female fitness training.

Most often, the main phobia of women, when they come to the gym, is that they are worried about the excessive size of the muscle mass on their body.

Differences in muscle shape from muscle size

Form – is the relative position of the outlines of the muscles. The form is a genetic factor and it is impossible to change the shape of the muscles, as it has been with you since childhood, given by nature, and it will remain forever.

A few words about the specifics, the specific training program for girls. But, before we get to it, let’s look at the split. The training program of a man usually contains such a thing as “split”.

What is split? Split is the splitting of muscle groups on different training days. For example, today we train: chest + arms, tomorrow we train: back + shoulders, the day after tomorrow we train legs and

This is a very effective scheme for “refusal” training, which is why it is not suitable for women. Woman split does not fit, a woman should train the whole body for one workout. Because physiologically, she is not able to train to failure and can not damage their muscle fibers as seriously as a man in training. Accordingly, female fibers very quickly regain their performance after exercise, and very quickly they can begin to train again. If you rarely train them (once a week as men), then it will simply be an endless trample in place, you will not achieve the desired result.

In physiology, this is called – loss of acquired performance. First, there is a trauma to the function, then compensation of this function to the initial level, then there is progress, which is called supercompensation. If you are not trained again in the supercompensation phase, then the supercompensation loss phase will come (the muscle will again return to the indicators that were before the training) and there will be no point from such training.

A woman trains the whole body in one workout. Some of the largest muscle groups are selected, for each muscle group, one or two basic exercises are selected, and these exercises are performed in a large number of repetitions and approaches so that we fulfill the high-volume workout rule, since high-volume training is really effective for women.

Training program for girls beginner level

5 – 6 approaches for the maximum number of repetitions

Rest between sets 30 – 60 seconds.

5 sets of 15 repetitions

Rest between sets 60 seconds.

5 – 6 sets of 15 repetitions

Rest between sets 30 – 60 seconds.

6 sets of 15 repetitions

Rest between sets 60 seconds.

6 sets of 15 repetitions

Rest between sets 30 – 60 seconds.

This training will take about 60 minutes. All exercises are multi-joint (several joints are used at once, several muscle groups in each exercise)

Training program for girls of intermediate level

one. Superset: Twisting on the press + leg lifts without a pause

6 approaches for the maximum number of repetitions

Rest between the exercise in the superset 0 seconds, after performing the superset 30-60 seconds.

5 double sets of 15 repetitions each

Rest between sets in the superset is 0 seconds, after the execution of the superset 30 – 60 seconds.

Monthly in two weeks

3 Superset: Thrust of the vertical block + thrust of the horizontal block / Thrust rod in the slope

5 double sets of 15 repetitions each

Rest between sets in the superset is 0 seconds, after the execution of the superset 30 – 60 seconds.

5 double sets of 15 repetitions each

Rest between sets in the superset is 0 seconds, after the execution of the superset 30 – 60 seconds.

5 double sets of 15 repetitions each

Rest between sets in the superset is 0 seconds, after the execution of the superset 30 – 60 seconds.

Training program for lightweight girls for 3-4 weeks after the menstrual cycle

3 – 4 sets of 20 repetitions with lower weight

Rest between sets 60 seconds.

3 – 4 sets of 20 repetitions with lower weight

Rest between sets 60 seconds.

3 – 4 sets of 20 repetitions with lower weight

Rest between sets 60 seconds.

four. Cardio: Exercise bike or treadmill at a slow pace of 30 – 60 minutes.

Reach a heart rate of about 110 – 120 beats per minute. In this area of ​​the pulse, fatty tissue burns as much as possible, and even better, it will burn after a strong female training, because you will spend part of the muscle glycogen and your body will be forced to switch from carbohydrate metabolism to fatty.

Exercise 2 – 3 times a week.

When the menstrual cycle begins, the load can be eliminated altogether. A few days not to go to the gym. But, as soon as you have monthly, and you are full of strength, you do two hard weeks of training.

Such a scheme will be very effective for your progress in women’s fitness, and in order to change your body for the better.

Monthly in two weeks

Many people ask how effective are such types of women’s sports training in terms of fat burning and aerobics, shaping? The answer is not effective. Why? If you open the directory of energy consumption of a person, then you will easily understand that the hourly load of an aerobic nature is the maximum that you can burn – this is 300 kilocalories. Most often, it is much less, because you will not be at a constant pace, you will have a change of some aerobic exercises, a change of modes. But, let’s say, you came, and within an hour you worked without a stop and spent 300 calories, let’s say you visit aerobics 3 times a week. 3 * 300 = 900 kilocalories. At best, 500 kilocalories you will burn from fat, and 400 from carbohydrates. The body, in the first place, always spends carbohydrates, not fat, but, let’s say, you really spent so much fat. Considering that 9 grams of calories are in one gram of fat and 4 kilocalories of grams of carbohydrates, we end up with 50 grams of fat due to intensive work in the aerobic mode for a week. You can lose a maximum of 50 grams of fat, and then, if you keep a tight eye on your diet.

Therefore, women’s strength training for burning fat is suitable 10,000 times better than the aerobic regime. Why? The gym is much more effective than aerobic exercises, any cardio exercises for a number of reasons:

  1. The more effective your muscles, the more they burn kilocalories. Even at rest (during sleep).
  2. After you work out in the gym, the fat continues to burn quite intensively for a long time. Metabolism during training in the gym increases by the day.
  3. Strength female training (bodybuilding) allows you to manipulate the part of your body you need.

These three main advantages are more than enough to unconditionally believe in the superiority of strength training, the advantage of the gym over aerobic female training.

Like this post? Please share to your friends:
Leave a Reply