Perfect Workout Program for Women
July 1st, 2015 | by Web Desk
You may not aspire to be a fitness competitor or a cover model, but you may still want to lean down and build some beautiful, statuesque muscles, perfect toned body. Burning fat and building muscle not only makes your body look better, but it’s also a positive step toward living a longer, healthier life! And that’s something everyone should want.
So, if you’ve been thinking about stepping into the fitness gym, but aren’t sure where to start, this is the perfect article for you.
The first step in achieving your goals is to make sure you know exactly what you want. From there, make a daily action plan that will move you forward toward that goal.
If your fitness goal is to get leaner, lose extra fats and build a little muscle, the first thing you should consider is creating a nutrition plan. Eating healthy is often the hardest part, but it’s by far the most important aspect of being leaner and healthier. You will never see the results that you want until you take control of the food you eat.
You should eat Proteins content foods, Complex Carbs, fresh vegetables, fruits and healthy fats. You should cut away butter, processed foods, fried foods, high sodium and sugar content foods from your diet plan. Also, stay away from cheese, ice cream, soy sauce, BBQ Sauce and try to eat food at your home instead of going to restaurant. Increase your water intake capacity to 7-8 glasses of water per day. You can drink Tea or Coffee as long as you stay away from sweeteners and high fat Creamers. Make a routine of not to take Carbs after 9 pm and don’t hit the bed for at least 2 hours after dinner
Second, start a workout plan that has a great balance of weight training and cardio. Don’t worry ladies—you won’t bulk up from lifting weights! Resistance training is the only thing that can make your body look in shape and more youthful. Many women worry that weight training will somehow transform them into Hulk-ettes, so they spend hours doing cardio in order to maintain their “feminine” figure. The truth is, women just don’t have the hormonal support to gain muscle mass like men.
Use the first week to gauge your strength and endurance. Learn how to do every exercise correctly by watching videos and practicing good form.
During Week 2, each exercise should be done for 3 sets of 10-12 reps, except for abdominal exercises which should be done for 3 sets of 25 reps. Take 1 minute interval in each sets and 2-3 minutes interval while switching to other body part.
Monday: Glutes and Legs
a) Warm-up: Stretching and cardio(5 mints each)b) Dumbell Reverse Lunge: 3 Sets of 8-12 repsc) Glute Cable Kick Back: 3 Sets of 8-12 repsd) Barbell Squat: 3 Sets of 8-12 repse) Lying Leg curl: 3 Sets of 8-12 repsf) Barbell deadlift: 3 Sets of 8-12 repsg) Seated Calf Raise: 3 Sets of 8-12 reps
Tuesday: Shoulders, Abs and Cardio
a) Warm-up: Stretching and cardio(5 mints each)b) Arnold Press: 3 Sets of 8-12 repsc) Barbell Shoulder Raise: 3 Sets of 8-12 repsd) Lateral Raise: 3 Sets of 8-12 repse) Crunch: 3 Sets of 8-12 repsf) Decline Crunch: 3 Sets of 8-12 repsg) Toe Toucher: 3 Sets of 8-12 repsh) Cardio: 20 mint of HIIT or steady state
Wednesday: Chest, Triceps and Cardio
a) Warm-up: Stretching and cardio(5 mints each)b) Butterfly: 3 Sets of 8-12 repsc) Dumbbell Bench Press: 3 Sets of 8-12 repsd) Decline Skullcrusher: 3 Sets of 8-12 repse) Dips: 3 Sets of 8-12 repsf) Single-Arm Dumbbell Triceps Extension: 3 Sets of 8-12 repsg) Reverse Grip Triceps Push-Down: 3 Sets of 8-12 repsh) Cardio: 20 mint of HIIT or steady state: 3 Sets of 8-12 reps
Thrusday: Back, Biceps and Cardio
a) Warm-up: Stretching and cardio(5 mints each)b) Pull-Up:: 3 Sets of 8-12 repsc) Hyperextension: 3 Sets of 8-12 repsd) Single Arm dumbbell Row: 3 Sets of 8-12 repse) Seated Cable Row: 3 Sets of 8-12 repsf) Dumbbell Hammer Curl: 3 Sets of 8-12 repsg) Barbell Biceps Curl: 3 Sets of 8-12 repsh) Cardio: 20 mint of HIIT or steady state
Friday: Cardio 20 min of HIIT or Steady state
During rest days, you can start joining dance classes, like Zumbra, if time permits. Relaxing is also an important factor in getting the above program successful. You should relax yourself by listening to songs and make a routine of 8 hours sleep every day.
First few weeks of training you might say that this is not working, but have patience as nothing can be achieved overnight.
Once you start seeing results, do share your experience with other ladies so that they can be motivated as well.