Description of Exercise
For many women losing weight is a common objective.
On the other hand a lot of false advice about how women should exercise and follow a diet is out there in order to do this.
The majority of women’s magazines will tell you that the answer is a quick fix diet a simple circuit for working out your abs and glutes or even a lot of cardio.
The fact is that these items are not particularly remarkable, and they can actually make your fat reduction journey more difficult than it has to be. However, they can be effective when used in conjunction with a more comprehensive plan.
The greatest strategy is actually to work hard incorporate some resistance training and add extra cardio to increase your daily caloric expenditure.
And will assist you in losing any excess body fat you may have when combined with a diet that places you in a slight calorie deficit.
The Women’s Fat Loss Program
Any healthy lady who wants to eliminate unwanted body fat with a good weight lifting and cardio program can benefit greatly from this 10-week fitness program.
By doing activities that need the use of several muscle groups to accomplish, you can boost the number of calories you burn. Over time, compound lifts—also referred to as weight training—will help you burn far more calories than isolated workouts.
You ought to notice stronger, more toned, and more slender muscles at the conclusion of the ten weeks, along with an improved body composition.
You ought to notice stronger, more toned, and more slender muscles at the conclusion of the ten weeks, along with an improved body composition.
The program’s primary objective is to strengthen your glutes and legs.The development of the arm, back, and shoulder muscles will also be the focus of upper body exercises.
Finally to help you burn more calories during the day and tone your midsection for a more slender shape,we’ve added cardio and core exercise.
Within 30 to 90 seconds, between each set and exercise,is where these training regimens should take a break. There should be no rest period after completing a circuit on the days you execute one.
Day 1: Upper Body Focus
Exercise Sets Reps
1.Pull Down 3 12
2.Dumbbell Incline Bench Press 3 12
3.Cable Lateral Raise 3 15
4.Seated Cable Row 3 12
5.Dumbbell Curls 2 12
6.Tricep Overhead Extension 2 12
7.Machine Curl 2 12
8.Rope Pressdown 2 12
2.Dumbbell Incline Bench Press 3 12
3.Cable Lateral Raise 3 15
4.Seated Cable Row 3 12
5.Dumbbell Curls 2 12
6.Tricep Overhead Extension 2 12
7.Machine Curl 2 12
8.Rope Pressdown 2 12
Exercise Sets Reps
1.Barbell Squat 3 12
2.Romanian Deadlift 4 10
3.Walking Lunge 3 15 Each
4.Bodyweight Curtsey Lunge . 3 12 Each
5.Glute Kick Back 3 15 Each
Perform 10 to 15 Mins of Preferred HIIT Cardio on exercise machine of choice following a 20 Sec : 10 Sec work to rest ratio.
5.Glute Kick Back 3 15 Each
Perform 10 to 15 Mins of Preferred HIIT Cardio on exercise machine of choice following a 20 Sec : 10 Sec work to rest ratio.
Do a steady-state, low-intensity aerobic workout for 20 to 30 minutes.Perform the following abs and glute circuit after cardio:
Exercise Sets Reps
Plank 3 30 Secs
Bodyweight Glute Bridge 3 15
Ab Crunch 3 20
Glute Kick Back 3 12
Mountain Climbers 3 12 Each
Side Lying Clams 3 12 Each
Oblique Crunch 3 12 Each
Day 4: Upper Body Focused
Exercise Sets Reps
1.Dumbbell Row 4 12
2.Seated Shoulder Press 3 12
3.Cable Face Pull 3 12
4.Dumbbell Bench Press 3 12
5.Close Grip Pull Down 3 15
6.Seated Curls 3 12
7.Lying Tricep Extensions 3 12
1.Dumbbell Row 4 12
2.Seated Shoulder Press 3 12
3.Cable Face Pull 3 12
4.Dumbbell Bench Press 3 12
5.Close Grip Pull Down 3 15
6.Seated Curls 3 12
7.Lying Tricep Extensions 3 12
Day 5:Lower Body Focus
Exercise Sets Reps
1. Reverse Hack Squats 3 12
2. Leg Press 3 12
3. Leg Extension 3 15
4. Leg Curls 3 15
5. Standing Calf Raises 3 25
Exercise Sets Reps
1. Reverse Hack Squats 3 12
2. Leg Press 3 12
3. Leg Extension 3 15
4. Leg Curls 3 15
5. Standing Calf Raises 3 25
Weekends: Cardio, Abs, & Glutes
Do a steady-state, low-intensity aerobic workout for 20 to 30 minutes. Perform the following abs and glute circuit after cardio :
Exercise Sets Reps
Plank 3 30 Secs
Bodyweight Glute Bridge 3 15
Ab Crunch 3 20
Glute Kick Back 3 12
Mountain Climbers 3 12 Each
Side Lying Clams 3 12 Each
Oblique Crunch 3 12 Each
Plank 3 30 Secs
Bodyweight Glute Bridge 3 15
Ab Crunch 3 20
Glute Kick Back 3 12
Mountain Climbers 3 12 Each
Side Lying Clams 3 12 Each
Oblique Crunch 3 12 Each
Overview of Women’s Nutrition for Fat Loss
As long as you’re in a calorie deficit, the exact diet you follow to complete this program won’t have a significant impact on your final outcomes.
You have to expend more calories than you take in if you want to create a calorie deficit.
Once you know how many calories you need for maintenance, deduct 100-250 from this figure.Since you don’t want to cut your calorie intake too sharply, this is a smart place to start when creating a deficit.
As previously said, it doesn’t really matter what kind of diet you follow. Also the majority of your calories should come from whole food sources like lean meats,whole grains and cereals,fruits and vegetables,low-fat dairy,nuts and seeds and other nutritious food selections if you want to obtain enough nutrients.
While following the program,track your results and adjust your calorie intake as necessary.
As a seasoned content writer specialized in the fitness and health niche, Arun Bhagat has always wanted to promote wellness. After gaining proper certification as a gym trainer with in-depth knowledge of virtually all the information related to it, he exercised his flair for writing interesting, informative content to advise readers on their healthier lifestyle. His topics range from workout routines, nutrition, and mental health to strategies on how to be more fit in general. His writing is informative but inspiring for people to achieve their wellness goals as well. Arun is committed to equipping those he reaches with the insights and knowledge gained through fitness.