Program of training in the gym for girls. Purpose - losing weight

What should be the training program in the gym for girls, if their main goal is effective and rapid weight loss? Before you get an answer to this question, you need to consider the process of the rapid disposal of fat stores in the female body. So, many girls would like to lose weight so fast that in a couple of weeks they already become owners of the supermodel figure. You should know that this process depends primarily on the initial state of the body, in particular, on parameters such as the percentage of active muscle mass, fat level, health status, physical fitness, etc. Not the least of these factors are the age of the woman, And a way of life, and a power scheme.

Proceeding from all this, training programs in the gym are also different: someone needs daily high-volume training, someone - intensive training every other day, and someone - light adaptive workloads only twice a week. Therefore, talk about rapid weight loss is possible only if the woman's body is ready for this at all levels.

From the point of view of medicine, any program for training in the gym leading to a rapid reduction in the fat component, can save the girl's body from surplus by about 1 kg in 7-10 days. If the body weight decreases faster, then weight loss is also due to muscle tissue, which will have a very negative impact later on both the process and the overall health.

This medical norm should be observed impeccably, unless, of course, a woman does not want to harm herself for life. The training program in the gym for girls should include at least three types of loads - power, cardio and stretching. The latter is for some reason very often underestimated by the fair sex, and it is because of the activities of this orientation that the muscle fibers recover better after severe physical stress.

The power part of the training, as a rule, includes exercises for all parts of the body. This is primarily squats with a barbell or bodibar on the shoulders or chest, slopes, deadlift on the straight legs, push-ups from the floor, barbell or dumbbell bench press, vertical and horizontal thrusts, lunges, etc. The most important thing is that the training program in the gym for girls corresponds to the chosen goal, that is, that the load regime is observed. To activate the muscular system, it is necessary to perform from 6 to 10 repetitions in each working approach, the weight should be chosen so that by the eighth to ninth of its lifting there is noticeable fatigue, however without distortion of the technique of motion. The total workload for the entire activity should not on the average exceed 10-15 working sets. In the period of adaptation of the body to training, it is best to use a circular method. At this time, only three classes per week are considered optimal.

The program of training in the gym for girls who want to find the perfect physique and get rid of excess fat, gives a tangible result in a month, if the schedule of loads is correctly matched in accordance with their individual characteristics of the body and lifestyle.