Best fat burning workout for women

Features of fat burning workouts for women

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

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

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).

Home workout program for men

How to start workout program at home

How to start workout program at home

Building muscle and burning fat in a well-equipped gym is easier and faster, but not everyone has the opportunity to attend training, pay for a personal trainer, and not have time to travel. By following the rules of exercises for men at home, you can achieve success at home.

You must first decide on the goal: to burn excess fat, build muscle, increase endurance, or stay in good shape. The intensity of training depends on the desired result. Start exercising 3 times a week, be sure to warm up and stretch at the end of the workout. The workload should be increased gradually so as not to lose development progress.

For beginners and people who do not exercise for a long time, it is important not to overload the body. Too fast a pace and intense exercise can cause injury. The ligaments will only gradually acquire the proper elasticity and strength. Exercising for overweight men at home is the best option to complement with warm-up.

Example of warm-up exercises:

  • do any cardio exercises – it is possible to run, jump rope, train on a stationary bike;
  • squats with wide legs are suitable;
  • stretching exercises relieve muscle pain after training: side torso, twists.

Start with the usual squats, push-ups. To increase the effect, use weights; this will help the muscles pump better. You can increase and decrease the distance between your arms when doing push-ups. It is recommended to do the exercise 3 times. When training the press, it is appropriate to turn the body towards the knees.

You can conduct classes at home without equipment and with small dumbbells, parallel bars, horizontal bars on the street.

Tips for workout at home for men

Tips for workout at home for men

Before you start training, you need to make an exercise plan. Determine how many days a week you dedicate to intense exercise and cardio. The best time for sports activities is in the morning or in the afternoon. It is easier to organize the program during the day: the first day of exercises for the shoulders, the second – for the legs. Combining different muscle groups on the same day is not recommended. This reduces muscular endurance and causes rapid fatigue.

To make your home workout program for men more effective, follow these rules:

  1. A place to exercise. Free up space in the training room, remove excess furniture. Allocate space for inventory, put the rug on the floor.
  2. Clothes. Many people think that form is not a mandatory attribute of teaching. Comfortable clothing does not interfere with movement, and shoes protect the feet from injuries and bumps.
  3. Playlist. As practice shows, music helps you focus on the goal. My favorite music will be the motivation for sports achievements.

5 tips for home workouts

  • Eat breakfast early. Exercising on an empty or full stomach will ruin your workout at first. To avoid this, choose foods rich in protein and simple carbohydrates just before training. For more information on what to eat before and after school, please read the link.
  • Calendar. Decide in advance what exercises to do. Get the websites, photos, or video tutorials you need. And in order not to waste precious time, choose the right clothes in advance and make a list of fitness songs.
  • Do not rush. Since you have chosen exercises at home, you need to do each exercise carefully and be lazy to repeat them again.
  • Combine loads. Train different types of muscles by performing a complex of strength exercises, cardio exercises and stretching. Due to the variety, you can also change different exercises throughout the week.
  • Keep a blog. List not only the errors but also their causes. For example, you didn’t finish the last set. Why? If it was difficult or uninteresting, replace this exercise with another.

Week workout program for men

Week workout program for men

The first day begins with the warm-up. Suitable for running, jumping rope, 50 jumps on two legs, 15 squats. Tilting the boot in different directions allows the joints to engage. It is understood that all exercises must be repeated 4 times. And at the end of training you have to stretch. Exercise: 25 push-ups, 30 squats, standing on a cane for 20 seconds, turning the body on the knees 15 times.

The second day is dedicated to cardio exercises. You can run, ride a bike, play sports on the treadmill. This is a no-iron workout for men at home.

On the third day, classes begin with a warm-up. Repeat each exercise 4 times. We repeat the same exercises as the first day. Hold up the sign for up to 1 minute. Burps are added instead of twists. This exercise is performed according to this scheme: sit down, take a push-up position, push-ups, get up for a jump. Suitable for back and arms. There are no classes on the fourth day.

Exercises on the fifth day: 25 push-ups, 20 squats, 1 minute on the plank. To pump the press, focus on lying down, bend your legs alternately, bend your knees to your chest. This is done at a certain pace to feel the muscles. The sixth day is a walk in the fresh air, at least an hour.

Seventh: repeat all the exercises from the first day.
Effective foot training for men at home includes proper squats. The legs should be wide apart, focus on the heel. The tension is felt in the legs and buttocks during the exercise. That means the muscle is working.

Home classes are for everyone, if you follow the rules and learn to beat laziness, learn to take the time to do it. When necessary, they gear up for more serious training or just turn into daily indulgence.