Download Fitness Plan 30 Days - Workout at Home for android

Many girls who want to lose fat and gain muscle mass by going to the gym do not understand exactly what exercises to do and how to do them correctly. The first thing they need is to know how to create a training plan. Depending on their goals, representatives of the fair sex can create a program for themselves for 1-3 workouts per week. In this case, the number of repetitions will vary within the approach. How to create a training plan will depend on your own level of physical fitness and existing physical data.

Recommendations from experts

First of all, you should pay attention to the warm-up and stretching exercises that are done before and after training. Warm-up means light aerobic activity, such as jumping or running, as well as preliminary exercises using less weight than the working weight. Speaking about how to create a training plan, do not forget that it will not be superfluous to stretch your muscles between approaches. In this case, there is no need to make so-called springy movements. Before stretching, you need to fix your muscles in a certain position for at least half a minute. Exactly 30 seconds is enough for the brain to send a signal to the myofibrils that there is no potential threat of injury. Only in this position do the ligaments and muscles relax.

A person who has good stretching is much better able to progress in terms of muscle growth, since the fibers are the most elastic and will not resist hypertrophy, that is, an increase in volume. When considering how to create a training plan, it should be noted that a good warm-up and stretching before starting exercise will minimize the risk of injury.

SWOT analysis

How to make a workout plan at the gym

To create such a program, it is best to contact your coach. More experienced ones probably know how to draw up a training plan for a girl. To do this, it is imperative to take into account the differences between male and female training:

1. The metabolic peculiarities of the fair sex are that by consuming more fatty foods and fewer carbohydrates, girls lose weight faster as a result of training, and at the same time they have more endurance and strength.
2. Since girls have predominantly type 1 muscle fibers, they can quite easily handle large volumes of training, that is, do more repetitions, when compared with men. Fatigue in girls is quite rare, so they can train the same muscle group not once, but twice a week.
3. Speaking about how to create a training plan in the gym for girls, it should be noted that it is best to use the so-called explosive approaches to a minimum. This should include those exercises in which a woman can overcome close to maximum or maximum weight.
4. In addition, low-intensity cardio exercises affect girls more effectively than high-intensity ones. Low-intensity cardio exercise includes slow running and slow jumping rope. High-intensity exercises include sprints and other exercises.
5. When a girl lifts an apparatus, she should perform the repetition very slowly, without using the explosive phase of the movement, as is usually done in men's training.
6. When considering how to properly create a workout plan for girls, you should also take into account your average blood pressure during training. In girls, as a rule, it is lower than in men, so they will be able to bear the load more easily and will not experience such a strong burning sensation in the muscles.
7. Girls do not have to take long pauses between approaches. A minute will be enough, since breathing and pulse in women can recover much faster than in men.
8. Before you draw up a gym training plan for girls, you should also pay attention to the fact that women can train much more often than the stronger sex. Without the use of doping, women will be able to train 4-5 times a week, while men train a maximum of 3 times. Thus, women can train one muscle group 2 times a week.

When talking about how to create a training plan in the gym, it should be taken into account that girls should give preference only to basic movements, for example, squats, Romanian deadlifts, pull-ups and others. Thanks to multi-component exercises, the maximum number of muscles will be involved in the work, while provoking the best anabolic response of the body, manifested by increased muscle, decreased fat and increased strength.

Analyzing the market

Fitness became a fashionable trend in Russia along with the increase in the level of material wealth of people in the 2000s.

Now this industry in our country continues to develop - the number of open clubs is growing. During the period 2014-2016. growth has slowed; this is due to a number of economic and political factors. Now there is a remission - more and more Russians are beginning to show interest in fitness again.

More than 50% of visitors are people aged 18-24 years, of which there are almost 2.5 times more women than men. Regular customers include people with average and slightly above average incomes.

The main competitors are large chains of fitness establishments and individual studios known in a particular locality.

The sports services industry has great prospects in the Russian Federation: now only 2.5% of the country's population are regular visitors to sports centers (in Moscow - 7%, in the USA - 17%).

Training effectiveness

Before drawing up an individual training plan in the gym, you should take into account the fact that the order of exercises in this program must be followed from the most difficult and heaviest to the easiest. It is also worth paying attention to the fact that the division should also occur by muscle groups: the energy-consuming and largest muscles should be worked at the very beginning of the training, but smaller groups are trained at the end of the program.

The normal number of repetitions of exercises in one approach for women is:

• from 6 to 8 - to increase strength;
• from 12 to 15 - to build muscle mass;
• from 20 to 30 - to get rid of fat.

The number of approaches within one exercise should be from 3 to 5. The total number of exercises in one day of training should be from 5 to 7. It should be taken into account that in order to gain muscle mass, you need to divide the entire training program into muscle groups so that however, two identical muscle groups were not pumped on adjacent days.

For example, if you pumped your legs in the first workout on Monday, in the second workout on Tuesday or Wednesday, these muscles should not be pumped again. In this case, you should take breaks of 3 or more days so that the muscles have time to recover.

Therefore, if you trained only one muscle group, for example, on Friday, then you can also train it on Monday, since three days have already passed between these days. If the main goal of training is fat burning, then you can work on all muscle groups at once in one workout, repeating the same cycle several times over 7 days. As a rule, this does not negatively affect calorie loss.

Fitness club financial plan

Earnings per month - 958,000 rubles.

Initial expenses - 1,921,200 rubles.

Monthly recurring expenses:

From 958,000 we subtract the final expense and get a profit before tax - 401,300 rubles.

Formula for calculating taxes: 0.15 multiplied by (Income - Expenses). We multiply 0.15 by profit and get a tax of 60,195 rubles.

We subtract this amount from profit before tax and get net profit - 341,105 rubles.

We divide the initial expenses by the net profit and get 5.63. This will be the payback period.

Goals and objectives

Classes in the gym for both girls and the stronger sex imply different goals in each individual case. Mainly such goals include:

• building muscle mass and working on relief;
• weight loss;
• increased endurance;
• increase in strength;
• treatment and prophylactic purposes.

Often, girls combine several goals into one, for example, building muscle mass and burning fat. And despite what many people say, it is possible to achieve simultaneous fat loss and muscle growth.

Motivation

Before you create a training plan yourself, you need to somehow motivate yourself. Don't deceive yourself, hoping that after reading another book you can get motivated and start doing something that has never been done before. In training, as in any undertaking, it is important to prepare yourself for hard and long-term work, and also to clearly understand the benefits and results that will be obtained in the end:

• physical strength;
• beautiful body;
• health;
• attractiveness to the opposite sex;
• strength of mind.

When a person really wants to achieve something, nothing and no one stops him on the way to achieving his goal. If such a goal is only secondary, then the person does not attach much importance to it, constantly experiencing laziness, as a result of which he gives up even before the work has begun.

However, it is worth noting that sometimes there are exceptions. During physical exercise, the human body is charged with a large amount of dopamine and adrenaline, which is why a person develops a certain dependence on the gym within a month. However, in no case should training be compared, for example, with drug or alcohol addiction, since the internal secretion of hormones in humans is physiological when compared with exogenous secretion, with these substances. People experience such dependence on receiving various kinds of pleasures, such as sex, sweets, and so on.

Investing in advertising is an important area of ​​work. The faster consumers of fitness services learn about a new sports club and its benefits, the faster the money will flow.

1. Website creation and online promotion of the center. Young people in the Russian Federation are more likely to engage in fitness: they spend a lot of time on social media. networks and the Internet in general. Therefore, you need to order contextual advertising, create and promote your group in networks, place ads in other groups, create an Instagram account, etc.

2. Outdoor advertising can be placed in places with a large flow of people and/or target audience.

3. Distributing leaflets in crowded places is a simple but effective way of advertising.

4. It is necessary to regularly hold events and promotions: give away free visits to the center and discounts on holidays, birthdays, etc. Pre-sale of club cards is one of the ways to promote and make a profit at the same time.

Home workouts or gym

Before making a training plan for a girl at home, you should pay attention to the fact that their main disadvantage is that there is not enough equipment at home. Even if you have dumbbells and a barbell at home, this will not be enough. When talking about how to create a workout plan at home, you should also take into account the fact that the range of working weight at home is limited, so a person cannot regulate and dose the load based on his own needs. If we are talking about training with one’s own weight, then things are even sadder, since a person’s capabilities are growing, therefore, the load should gradually increase. Therefore, before making a training plan on her own at home, a girl should understand that she will reach the limit of her muscle mass in a fairly short period of time.

If the main goal is to lose weight, then you can increase the intensity of the exercises by adding repetitions in the approach, as well as reducing the intervals between them. However, to do this you will still have to acquire a barbell, dumbbells and some other equipment. However, such exercise machines can be found in many girls’ homes. If you don’t have such equipment, you will have to purchase it, and this is not a cheap pleasure. Sometimes it's cheaper to go to the gym several times a week. You should also pay attention to the fact that you will need to draw up a training and nutrition plan.

Fitness club organizational plan

Let's consider the costs of organizational issues (in rubles):

Pre-workout nutrition

If a girl wants to become the owner of a slim figure as a result of training, it is also necessary to think over the correct nutrition program before and after visiting the gym. A proper diet during training in the gym involves clearly defining the last time you consumed food, so that fat is burned faster, and the result is permanent.

Before training, be sure to eat properly. The fact is that the human body needs a certain amount of energy in order to burn as many calories as possible during weight loss exercises. During strength training, muscles begin to need additional energy, the main source of which is carbohydrates. If they are absent from the diet, the main burden will fall on the internal organs. In addition, it is very difficult to get rid of fat cells on an empty stomach. However, you don’t need to go to the gym with the goal of losing weight with a full stomach. Food is consumed in reasonable quantities, because the main goal is not to work the body to the limit, but to effectively reduce body weight.

The ideal option for losing weight is to eat food about 2 hours before going to the gym. In this case, carbohydrate foods are selected. You can also drink a cup of coffee, as caffeine helps burn fat. After the body receives the greatest benefit from carbohydrates, it has enough strength for both strength and cardio training. And in order to get the missing energy, the body will begin to break down fat. It is also worth paying attention to the fact that the calorie content of food before visiting the gym for women should be 200 kilocalories so that the metabolism can start. It is best to eat before exercise:

• buckwheat or oatmeal;
• vegetable salad;
• fruits, excluding dates, bananas and grapes;
• whole grain toast or crispbread.

Thus, creating a workout plan for weight loss will be very easy.

Nutrition during training

If the main goal of training is to lose weight, then you must eat food before exercise. But during classes, only those girls who prefer to focus on long-term loads are allowed to eat. As a rule, long-distance runners or cyclists use special carbohydrate supplements to increase their strength, which can be purchased at a sports nutrition store. You can also get a supply of carbohydrates by eating chocolate bars. But if a girl wants to lose weight, then there is no need to stock up on additional energy, since she should get rid of excess fat and restore her figure.

Post-workout nutrition

In order to lose weight quickly and maintain your results for a long time, you need to know how to eat properly before, during and after training. After visiting the gym, there is a so-called protein-carbohydrate window, when energy reserves in the body continue to be used up.

The diet after exercise involves abstaining from eating for 1.5-2 hours so that fatty tissue is broken down more efficiently. Those girls who cannot tolerate the feeling of hunger can eat one green apple to curb their appetite, but nothing more. It is best to eat 2 hours after visiting the gym. The diet should include lean meat (chicken or beef), omelet, seafood or low-fat cottage cheese. As a side dish, you can eat a vegetable salad, which is seasoned with unrefined sunflower or any other vegetable oil.

Since carbohydrates can be processed during physical exercise, after training for weight loss they are excluded so that living molecules in the body that were released during exercise do not stop breaking down and do not return back.

If a girl goes to training late in the evening, then it is best to refrain from a normal diet. In the evening you can eat low-fat cottage cheese and drink tea. If your workouts start early in the morning, you can eat several unsweetened fruits before starting your workouts, washing them down with a cup of coffee.

Additional Tips

To ensure that the muscles are not overloaded after training, and also to avoid injury, it is necessary to rest properly. To do this, between training days it is best to engage in active recreation, for example, dancing, swimming, light cardio exercise, cycling. This speeds up recovery and improves microcirculation in joints and muscles.

To avoid injuries, you first need to get in shape with general strengthening loads, and then gradually increase the volume of load, and only after that you are allowed to move on to strength exercises. You should also monitor your fatigue and refrain from exercise during times of stress and exhaustion. Between sets, the muscles must restore their functionality and adapt to the exercises. To do this, you need to choose the most comfortable frequency and frequency of exercises. You can restore your body's capabilities and strength with the help of a balanced diet, proper sleep, massage and going to the sauna.

In conclusion, it is worth noting that the first results of visiting the gym will depend on the regularity, duration and frequency of classes. Therefore, it will be quite important to correctly draw up a training plan at home or in the gym and make any adjustments in time. In addition, to build muscle mass, it is important to maintain proper diet and rest.