Features of fat burning workouts for women
It is often believed that the best way for girls to lose weight is through diet and not exercise to burn fat. However, due to the differences in metabolism between the male and female body, diets are more efficient for boys, and active training is the fastest way for girls to gain tone and an elastic body.
The main task of training for fat burning for girls is not to maximize the number of calories consumed during exercise, but to switch the body to a regimen in which glucose (which is a carbohydrate) is used as the main source of energy. It literally changes metabolism, forcing the body to actively get rid of existing fat stores.
According to professional trainers, based on many years of experience working with athletes of both genders, although men are inherently stronger in equal training, women in fitness are more motivated and disciplined.
Girls are often more specific when setting goals. Fitness should help:
- burn excess abdominal fat;
- shape the figure, make it lighter;
- pump up your buttocks and form a hip line.
Female metabolism
The main difference between the metabolism of women is that the body of girls prefers to use free fatty acids as a source of energy for exercise, while men do not use carbohydrates at all. Precisely because of this factor, excess carbohydrates in food are quickly deposited in typical “problem areas”, such as the lower back and hips.
The only time a woman’s athletic metabolism is similar to a man’s is when her menstrual cycle begins. During this period, due to the minimal amount of estrogen, the body mainly uses carbohydrates for energy, as in the male body. And it is during this period that fat-burning exercises are most effective while men do not use carbohydrates at all. Precisely because of this factor, excess carbohydrates in food are quickly deposited in typical “problem areas”, such as the lower back and hips.
Hormonal background
The female body produces much less testosterone and norepinephrine than the male body. High levels of these hormones allow men to perform physical exercises “before failure”, a condition in which the muscles are no longer physically capable of performing them.
Women usually stop 5 to 8 repetitions until they succeed: this is the mechanism that guarantees natural energy savings. It also prevents girls from using high-intensity exercises in failure mode (modern research suggests such a regimen is not necessary for effective muscle growth).
Fat burning workouts for women
Workout at home
The easiest way to do a fat-burning workout at home is to use the HIIT high-intensity interval training technique. The essence of this training is to alternate 30-40 seconds of active exercise and 60 seconds of moderate-intensity exercise without interruption. The total duration of the training is 20-25 minutes.
Warm up for 3-4 minutes first, then 5-7 cycles of HIIT training: 30-40 seconds on the fastest pedal for a stationary bike, jumping rope, or any other activity available at home; then – 60 seconds of moderately fast training (moderate speed simulator, press exercises, etc.).
After two cycles, a break of 30-60 seconds. The essence of this training is to alternate 30-40 seconds of active exercise and 60 seconds of moderate-intensity exercise without interruption. The total duration of the training is 20-25 minutes.
Workout in gym
In the gym, girls are much more likely to successfully pull off a fat-burning workout. One of the most effective ways to deplete glycogen stores is so-called “circulation training,” a series of exercises performed with minimal interruptions and as many repetitions as possible.
The direct choice of exercises depends primarily on the available sports equipment and the belief in the correct technique for performing these exercises. Seven exercises together make a fat burning cycle. At the end of the cycle (“circle”) there is a rest of 30 to 90 seconds, after which the exercise cycle is repeated. A total of 5 to 7 cycles.
Fat burning cycle:
- Low bar retraction (optional with TRKS tires)
- Squats with arms extended forward
- fitball reflexes
- lifting weights for you
- triceps inversions
- Spins on presses or racks
- jump the rope
Strength fat burning workout
Another category of effective fat burning exercises for girls are basic strength exercises that are performed with relatively heavy weights and 12 to 15 repetitions. The fact that such workouts force the body to switch to carbohydrates as its primary fuel plays a role. Carbohydrates are also necessary for muscle recovery.
Only strength training for fat burning in a girl should consist of five basic exercises for the knee joint, which are performed 12-15 times with an average working weight. The objective is to technically repeat the exercises and obtain a complete sensation of muscular work. Pause between sets – 30-45 seconds, between exercises – 60 seconds. You must warm up before training.
Please note that if you are not familiar with the technique of performing these strength exercises, you should consult a personal trainer at your gym. In this case, you not only reduce the potential risk of sports injuries, but also significantly increase the effectiveness of your training. At the end of the training: 20-30 minutes of cardio training to burn fat at a moderate pace.
- Barbell Squats – 3 sets of 10-12 reps
- Bench Press – 3 sets of 10-12 reps
- Barbell Rows – 3 sets of 12-15 reps
- Standing Dumbbell Press – 3 sets of 12-15 reps
- Deadlift – 2 sets of 10-12 reps
Nutrition advice
Since the main goal of training for fat burning in girls is to change the body’s glucose metabolism, it is very important to avoid all sources of fast carbohydrates (including sugars, sweets, cakes and starchy foods), giving preference to complex carbohydrates. high in fiber (ie vegetables and various grains).
Additionally, a fat-burning diet should contain plenty of healthy vegetable fats (mainly olive and coconut oil) and omega-3 fatty acids, totaling around 30-40% of total daily caloric intake. Protein sources in the diet should include nuts, lean meat, and optional sports nutrition (whey protein).