I always liked bodybuilding. Since I was a little boy, I was looking up to bodybuilders and I was wishing to become one someday. Now it's one of my biggest hobby. I like to research about nutrition, supliments, types of exercises, body reactions to effort.
Searching news about this subject, I was thinking maybe some of you will be interested about it, so I decided to make this post. This one is ment for women 👯♀️ and I really hope it will be helpful for some of you.
Each of the ladies for whom the physical aspect matters at least once in a lifetime promises to lose fat as quickly as possible over periods of excess food 🧖♀️. It is clear, however, that only those well-targeted choose the solution of weight loss by exercise and balanced and balanced diet. The others overturn the internet upside down looking for miracle pills and suicidal diets with three coffees and a cabbage soup a day.
Obviously, for those who chose the first option, I found it appropriate to bring to light a few principles that underlie a viable and effective workout program to help you tone your muscles and lose body fat.
Establishing a training program is really a challenge, especially for someone without experience, on the one hand, because the training along with the diet will lead or not to the results you have proposed, and on the other hand because an inefficient training program is the first step towards lack of motivation and possible injuries.
In the absense of a qualified person to provide you with advice, you should have in your mind a few aspects that all your workout plan should include constantly. As time passes, each of you will consolidate your own training system, I could say uniquely, in its totality and individualized according to the purpose, the physical condition at that time, the time allotted, and the mental availability of each one.
Always, when you want to lose weight, it's a good idea to focus on aerobic exercises (high oxygen consumption) such as running, pedaling stationary bicycle, stepper etc., but you should not exclude from the program weight training
Do not forget that a one week training program should not involve more than 3-4 aerobic exercise sessions. If you exaggerate and overwork, thinking that if you run more, you will lose more, you are wrong.
The caloric deficit will be too high, and then the temptation to eat, often outside the diet, is hard to master. So, moderation is the key to success. If your body weight is high enough, start with aerobic exercises (stepper, stationary bicycle) for 10-15 minutes, and avoid at least for a while running on the band or outdoors for protect your knee joints.
As for the order of exercises, place the aerobic exercise, as far as possible after exercise, because otherwise you will not have enough energy for anaerobic training (which does not involve high oxygen consumption) and you will also avoid the unpleasant situation of working with sweat-jerky sweaters.
However, before you start the training with weights, it is necessary to give 10 minutes for warm up; this must include, first of all, a slight increase in blood flow throughout the body, usually by performing 5 minutes of pedaling on a bicycle, warming up the joints that will be involved in exercises and stretching for the respective groups.
✋NO! Muscles do not grow up as fast as you think they are!!!🤚
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Ladies often face the problem of exaggerated muscle growth and implicitly the attenuation of femininity; I will confess that it is just a myth. The boys pull hard in the GYM💪🏋️♂️, wanting their muscular mass to get volume and assuring you that the muscles do not grow so fast and easy. Even less so for girls. As a result, I recommend that you perform small / medium weight exercises with a series of 15-20 repetitions, and be sure that the muscles will only tone.
Consider that when you plan your workout with weights, you should train 2-3 close muscle groups (chest and abs, not shoulders and calves) and make 2 exercises of 15-20 repetition/ series per each muscle group at one training. Also, suggest that you work each muscle group only once a week; in my opinion, such an approach is correct.
And, to keep the same register, I'd advise you not to overdo a muscle group with hundreds of repetitions and several times a week, hoping that the fat in that area will disappear; the fat burns evenly throughout the body, but because the layer is thicker in some areas than in others, you will only have the feeling that you are not losing centimeters there.
Do not forget to rest! Break times are very important; when you schedule the program, include three days a week to try to get the best rest. These are basically the constants that will help you compose a balanced program that will represent you.
👇My advice:
"The difference between the impossible and the possible lies in a person's determination."
Conclusion
If you notice any mistakes, have questions, or comments, please leave them down below and I'll try to answer them the best I can.
Happy Steeming :)