CrossFit for weight loss for girls: an effective training program

CrossFit and general physical training (2 votes, average: 5,00 out of 5)

It will be enough to read CrossFit reviews on the Internet to be convinced of the effectiveness of this development system. Nowadays, CrossFit is becoming increasingly popular. This training program was born thanks to the American athlete Greg Glassman, who worked on its development and improvement for decades.

Crossfit reviews for beginners: with photos of girls

As a result, we received a complex consisting of functional exercises, elements of weightlifting and athletics, aerobics and gymnastics. The workout is high intensity and the exercises are performed cyclically.

Why is Crossfit training more effective for weight loss?

Why will such training be effective for girls who want to lose weight? How are they better than, say, regular cardio? Let's figure it out.

Variety of complexes and exercises

You will never have to repeat the same thing from workout to workout. And those who have gone through this understand that it is difficult not to start, and not to break down somewhere in the process. When you do one complex week after week, sooner or later the day will come when it gets boring “like a bitter radish.”

CrossFit training, on the contrary, is a lot of fun, especially in group classes. You never know what the coach has come up with for you today. And if you are preparing a program for yourself, then you can constantly alternate exercises, replacing them with similar ones; fortunately, in CrossFit there is a very large selection of them.

The body will be in good shape

CrossFit combines aerobic and strength work. Thanks to the latter, your muscles will always be in good shape. After all, you can lose excess fat in different ways, and the results may be different. If you don’t do strength work and do only cardio, then your body will happily get rid of unnecessary muscles, and in the end, although you will lose weight, you may look even worse than before. You need to focus not on weight, because when losing weight, the body loses not only fat, but also water and muscles. That is why the main indicator of successful fat burning is measurements and appearance.

In addition, in addition to the external result, your body will be healthy after CrossFit training - metabolic processes and metabolism will accelerate, you will eat well and sleep soundly.

How many calories will it burn?

The average rate of calorie burning during a CrossFit workout is 12-16 kcal per minute for girls. When training for 40-45 minutes, you get 600-700 per session. Some complexes will help you burn up to 1000 calories at a time. Not bad, right?

Crossfit reviews for beginners with photos of girls

It is not recommended for unprepared athletes to immediately join CrossFit. It is also not advisable for older people to do it. Because the training is very intense and takes place almost without a break, which is why there is a possibility of not only getting very tired, but also getting injured. Plus, you won't gain much muscle mass with CrossFit. But as mentioned earlier, CrossFit for weight loss will be very useful. And in addition to quickly losing excess weight, CrossFit has other advantages:

Currently, CrossFit does not have a specific system, and thanks to this, you have the opportunity to include absolutely anything you want in your workout. But if you decide to use CrossFit with an emphasis on weight loss, and not for general functional readiness, then you must clearly know your problem areas and carefully think through the training program. Each of them is effective in its own way for weight loss. And by training regularly, you can greatly improve your performance.

You can use just one exercise, for example, rope work, and perform about five sets of 60 seconds with a rest of about 10 seconds, then move on to another exercise and work the same system. Or you can choose three exercises and divide them into an equal number of repetitions, but it is important to stay within the limits you set, say 3 minutes.

And also a CrossFit class for weight loss can be structured according to a circular system of five or more tasks, but they must be completed without rest. That is, you set a time to complete a task, say a minute, do it and move on to the next one. Let's say you start with pull-ups, then go to push-ups, then jumping on the rolling pin, after jumping, work with ropes, and finally do explosive squats. Spend a minute on each of these exercises, then rest a little and repeat the circle again.

In a half-hour workout, you will receive a fat-burning load that cannot be compared with any other load in the world of fitness. That is, according to many experts, CrossFit for weight loss is an ideal option. Exercise and you will definitely lose weight.

Currently, the ideas of fat-burning workouts have become popular in society, various diagrams showing how many kilometers you need to run to destroy a piece of pizza or a hamburger eaten at lunch.

Even if you imagine for a second that this is so, is it really good for your health? But no. Our body is not so primitive. The mechanism of energy consumption is much more complex than it seems at first glance. As soon as exercise begins to be used as a means of burning calories, the fight against excess weight is doomed to failure. At a primitive level, this can be called a lack of gratitude towards one's own body.

All the media, the fitness industry and some backward nutritionists force us to form in human psychology an attitude towards training as a punishment for past promiscuity. In their opinion, this is the key to success. However, this coin has two sides.

In fact, the mindset of a person prone to obesity is in itself full of self-flagellation. And the longer this is cultivated in the mind, the greater the likelihood of getting bogged down in this trap.

The next day there were front squats to the maximum and complex. Thirdly, you become very resilient and a little strong. But it's obvious why. Working weight in a squat is a kilogram. I front squat 80 kilograms. In the barbell snatch the result is about 55 kilograms, and in the clean and jerk - kg. I practically don’t have them at all. Let me just say that muscles don’t grow on CrossFit unless you use chemicals.

I don't look like a jock. You will become slimmer, a little wider in your back and shoulders. The gym is full of people who look much more athletic than me, but they have less strength. I can take an “after” photo and post it. As for useful and useless loads, this is a controversial issue.

All stories about catabolism after an hour of training are a myth, of course. Training for fighters takes about two hours, plus many then also go to the gym. Athletes train for several hours every day. Everything is individual here. The only difference is that the work is done with free weights and all exercises are multi-joint.

Important rules for effective fat burning

Training is training, but we must not forget about the other two basic principles of effective body building. Of course, this is nutrition and recovery (rest).

Don’t listen if someone tells you that if you do CrossFit and eat everything, everything will burn. It is impossible to lose weight with a calorie surplus.

Healthy eating

Of course, the topic of healthy eating when doing CrossFit for girls who want to lose weight is a separate and very voluminous topic. Let's go over it in detail:

The most important thing is a daily calorie deficit . Calculate your daily requirement using special formulas. Next, subtract 15-20% from it and you will get calories for weight loss. It is no longer possible to create a deficit; the efficiency will be lower.
Reduce your calorie intake gradually from your normal diet. There is no need for sudden changes in either training or nutrition. For example, if you consumed 2500 kcal, and now you need to switch to 1500, do this in 2-3 stages (weekly), and do not immediately cut off your diet by 1000 calories.
Set up the right diet - small portions, but many times a day. Ideally 5 times a day. But no less than three! Eating after 6 pm is not only possible, but also necessary.
Keep track of what foods you eat at what time of day. Carbohydrates should predominate in the first half of the day, proteins in the second. This requirement is not mandatory, but it is advisable to comply. The fact is that with a daily calorie deficit, you will lose weight in any case, even if you eat carbohydrates at night. But in this case, you simply will have little energy for work/study and, most importantly, for training. This is why it is better to eat complex carbohydrates in the morning and before training a couple of hours. If in the morning nothing gets into you, it’s okay. This is only a recommendation, not an ironclad rule.
Food quality. The diet should be balanced and include everything you need - animal proteins (1.5-2 g per kg of weight), complex carbohydrates (1-2 g per kg of weight), unsaturated fats (0.8-1 g per kg of weight), fiber , vitamins, etc. Do not forget to drink clean water - approximately 33-35 ml per kg of weight per day.

Recovery

Let's get back to sports. In addition to effective training and proper nutrition, it is very important to allow your body to recover . Feel your body - you don’t need to push yourself like a racehorse with all your strength. Maintain a harmonious balance between training and rest:

For trained athletes, we recommend training 3-4 times a week.
For beginners, 2-3 times will be enough. You can start with two classes and train like this for at least the first month, and then switch to a regime of 3 training sessions per week - every other day.

Sleep is very important - at least 8 hours a day.

Basics

Basic principles of CrossFit:

Gradual: dosed introduction of loads and increasing the complexity of exercises.
Continuity: Training should be regular.
Variety: mastering and performing as many exercises as possible.
Load alternation.
Load-recovery pair: interval training system.
Prioritization: Despite the combination of aerobic and anaerobic exercise, within the same workout you need to give preference to either endurance or strength.

For those who plan to use CrossFit for weight loss, there are special nutritional recommendations:

calculation of daily caloric intake for men: 35.3 kcal x for each kg of weight; for women: 28.7 kcal x per kg of weight;
the basis of the diet is proteins;
low or no carbohydrate diet.

For those using it to maintain weight or gain muscle mass, the nutritional recommendations will be different.

Training programs

We have prepared two basic monthly programs for you. One based on classes without a gym, the second in one.

Let us remind you that all CrossFit training complexes are built according to the following scheme:

Warm up for 5-10 minutes ( do not neglect it to avoid injury ).
Basic program for 15-60 minutes.
Slow cool down with stretching for 5-10 minutes.

An excellent set of CrossFit exercises for weight loss for girls is presented in the following videos:

Program without sports equipment for girls

The first CrossFit training program for weight loss is designed for a month and can be performed anywhere, as it does not require any hardware. This is a set of simple exercises with an emphasis on your own weight, with the mandatory inclusion of rest days, which are a mandatory part of training programs aimed at keeping the body in healthy shape.

Attention: there should be no rest between repetitions, or it should be minimal!

Week 1:

Day 1	You need to complete the maximum number of laps in 15 minutes: air squats – 10 times; jumping rope – 30 times; crunches on the press – 15 times; Burpees – 10 times.
Day 2	Rest
Day 3	You need to complete the maximum number of laps in 15 minutes: running – 200 meters; pull-ups – 5 times (can be done with an elastic band); plank – 20 seconds; push-ups – 10 times (can be done from your knees); squats with jumping – 5 times.
Day 4	Rest
Day 5	You need to complete the maximum number of laps in 15 minutes: lunges in place without weight – 10 times on each leg; push-ups – 15 times (can be done from the knees); lying leg raises – 12 times; plank – 20 seconds.
Day 6	Rest
Day 7	Rest

Weeks 2, 3 and 4: repeat the exercises, increasing the total time by 5 minutes each week. That is, in the 4th week you should do exercises for 30 minutes.

Gym program for girls

The second program for a month is suitable for girls who train in the gym and want to lose excess weight. For efficiency, light weights and special exercise equipment are used.

Week 1:

Day 1	You need to complete 3 laps: exercise bike – 5 minutes; lunges with dumbbells - 10 on each leg; swings with a kettlebell or dumbbells – 10 times; burpees – 10 times; hyperextension – 15 times.
Day 2	Rest
Day 3	You need to complete 3 laps: squats with jumping – 10 times; push-ups – 10 times (can be done from your knees); press on an incline bench – 10 times; pull-ups – 5 times (can be done with an elastic band); treadmill – 2 minutes.
Day 4	Rest
Day 5	You need to complete 3 laps: jump rope – 40 jumps (15 double jumps, if you know how); sit-ups – 10 times; squats with a kettlebell or dumbbells – 10 times; burpees – 10 times; plank – 20 seconds.
Day 6	Rest
Day 7	Rest

Weeks 2, 3 and 4: it is recommended to repeat the complexes with increasing circles, adding one each new week. It is possible to add the number of repetitions of each exercise depending on how you feel.

These complexes are suitable for girls at an entry level and do not require prior physical training. But within a month there will be a noticeable weight loss and reduction in volume (of course, subject to proper nutritional rules). Further training should be supplemented with new types of exercises and a gradual increase in loads. CrossFit complexes for weight loss can be very different, not all are limited to cardio - do not forget about the combination of both gymnastic elements and weightlifting.

Crossfit and general physical training

After reading the above, an experienced athlete may suspect that this system of training is very similar to the method of general physical training practiced throughout the former Soviet Union. General physical training is also high-intensity circuit training.

Crossfit and general physical training

For example, let's look at the classic complex of general physical training, developed during the existence of the union.

Perform 20 repetitions of the following exercises: push-ups, squats, press. The complex is also complemented by exercises with a sledgehammer, a hammer and intense long-distance running. However, this complex differs significantly from the CrossFit system in that it is performed only a few times a month.

What kind of workouts are done during CrossFit?

CrossFit is a truly unique system. The meaning of this training method is to develop, using a specially selected set of exercises, simultaneously several muscle groups that are responsible for certain characteristics (endurance, flexibility, etc.), and to strengthen the heart, blood vessels and respiratory organs. As a result, it is possible to harden the body, lose weight and give muscles relief.

The essence of the training consists of very intense exercises performed in a circular manner for a minimum period of time. For this reason, a session lasting only thirty minutes gives a noticeable effect after just three weeks. In addition, the program of such training is constantly improving, new options are appearing, thanks to which improved performance is achieved.

CrossFit includes individual elements of various sports disciplines. In particular, the structure of training using this method includes:

Exercises typical of gymnastics;
Aerobics sets;

Exercises using dumbbells or barbells;
Bodybuilding elements.

Thanks to this combination of different areas, CrossFit is a unique and effective method for developing physical characteristics and losing weight.

Be sure to read: Can running help with cellulite?

CrossFit for men

Development is taking place in all directions. The level of endurance and strength of people involved in this sport helps them easily run many kilometers and lift heavy weights. It’s not difficult to achieve an ideal figure, just train hard enough and don’t skip classes. Only in this case, the excess weight will go away and the muscles will get stronger. All systems in the body are strengthened and begin to work like clockwork. The competitive aspect is also important, because men always try to be stronger and faster among those representatives of the stronger sex that surround them. Competition and struggle are a huge incentive for men.

Within the walls of the “YourRevolution1905” club, we are ready to professionally help you tighten your body and improve your physical shape. Whole sets of exercises developed by certified specialists, nutritional recommendations, “smart” weighing and much more, all this will help you achieve your goal as effectively as possible. For the most effective and quick results, you can train individually (one-on-one with a trainer) or in mini-groups of up to ten people. Come to our classes and we will help you become the best version of yourself!

Equipment

The big advantage is that you can train not only in the gym, but also at home. This is another reason for the large number of positive reviews about CrossFit - Workout for Everyone. After all, not everyone has the opportunity or desire to visit gyms. You don't need much equipment for CrossFit.

For effective training at home, you need to purchase a pair of dumbbells, two weights, a barbell and a jump rope. You can make a horizontal bar yourself. You can run outside, so a treadmill is not an urgent need. By and large, this is all the equipment for CrossFit that is necessary for quality training at home. As for gyms, you can also use floor and wall holders, and you should pump your abs on a special bench.

Secret VKontakte group.

Our group allows us to communicate around the clock, discuss all the news, training, who leaked it and why, who found it difficult to do and what exercise, what didn’t work. As I wrote above, anyone can join the group, there is only one condition - to study according to the group program and write down the results of the training.

As I wrote earlier in a review of crossfit competitions, you can’t do crossfit without a coach , it won’t be crossfit and you can seriously suffer due to incorrect exercise technique and scaling. A good coach has everything under control; if you have to go home after training, but you continue to hang out in the gym, disturb others and, God forbid, train something, then you can get a stick on your back. In fact, this is correct, the coach is there to control the load. Our coach knows his business and we appreciate and respect him.

Advantages

When describing CrossFit and weight loss, it is important to draw the attention of those losing weight to the fact that such a system will allow you to get “everything at once.” That is, in a matter of months (provided that the nutrition is appropriate) through mega-intensive loads, a person will be able to achieve an athletic physique.

The fact is that this sport provides phenomenally fast calorie burning. According to research, when doing CrossFit you lose in a minute:

15 to 18 calories for men;
from 13 to 15 – for women.

In addition to the fact that this system of physical development activates the mechanism for burning excess fat, it also has many other advantages. For example:

CrossFit excludes any restrictions on age and gender.
No special training is required to practice this sport. And for children and women there are specially designed programs with minimal load.
There is a competitive aspect to the training as the athlete must strive to beat previous training results.
Training using this system is very interesting, since each program can be supplemented with additional exercises, which “fuels” the athlete’s curiosity.
This is an accessible and effective technique that does not require the use of special equipment or a mandatory presence in the gym (you can do CrossFit at home).

At the same time, you can enjoy all the benefits and get excellent results during your workout if you follow the CrossFit rules. A mandatory requirement is to limit any specialization, so that the athlete can get a body that is ideally developed in all respects.

Other conditions that this system provides for include:

variability – it is recommended to add variety to the program each time in order to achieve better results;
maintaining the number of repetitions in circuit training or sticking to the established time limits;
maintaining cyclicality - having completed a cycle of exercises, after a short rest you need to start it again from the very beginning;
eat right so that the food is of high quality and can repay the body’s energy costs.

Special attention should be paid to your food intake, because food is the main resource for replenishing energy reserves. It is worth noting that nutrition should be healthy, and the meal schedule should be strict to adhere to.

Tips for beginners

Having studied the basic principles of the CrossFit system for losing weight, as well as recommendations regarding nutrition, you can proceed to preparing directly for training. At this stage, it is important to clarify whether there are any contraindications to this sport. If they are absent (this can be confirmed by a doctor and trainer), you can begin classes.

It is recommended to conduct the first classes under the supervision of a professional trainer, who will not only explain how to perform CrossFit exercises correctly, but will also help you choose the optimal pace to reduce the risk of injury.

As a rule, each workout begins with a warm-up. Warming up your muscles and ligaments will also help you avoid injuries during exercise. When starting exercises using such a system, you should be mentally prepared for the fact that they may turn out to be difficult to perform. Despite the heaviness and fatigue, as well as the burning sensation in the muscles, you should not give up - exercise should be regular. Within 20-30 minutes of training, you need to perform at least three cycles of exercises.

An important point of CrossFit for beginners is also considered to be a gradual increase in load. You should not immediately grab heavy weights if your level of physical fitness is significantly lower than professional. It is better to gradually overcome new loads, mark by mark.

CrossFit at home

There are 3 effective programs for training at home. The first consists of three exercises that are repeated as many times as possible for 10 minutes. The exercises to be performed are Burpees (10 times), Squats (20 times) and Lying Leg Raises (30 times).

The second program consists of five circles, during which you need to do 5 push-ups while standing on your hands, do 10 jumping lunges and run 200 meters.

During the third CrossFit at Home workout program, the athlete must do 15 burpees, 15 jumping jacks, and 15 kettlebell swings. Duration is 20 minutes.