How to become a fit girl at home - training program

Out of ignorance, many people believe that the signs of “fitness” are an over-pumped body and a lack of femininity. However, girls with this type of figure alternate between cardio and strength training, obtaining excellent athletic results due to properly selected sets of exercises and diet.

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How to become a fitness girl and where to start

Fitonyashki are athletic girls. They love sports in all its forms, look great, and know their worth. Such girls are rarely in a bad mood or feel insecure. Therefore, the first step towards the goal is the development of charisma. Positive thinking, adequate self-esteem and the desire to achieve great results are the main qualities that you need to develop in yourself.

When you set yourself up to conquer yourself, it will not be difficult for you to achieve a beautiful figure. You won’t learn anything supernatural to improve your appearance. The only effective means to achieve your goal and maintain long-term results are proper nutrition and exercise.

Diet

Proper nutrition is a factor that is much more important than training. Without this, sport very rarely produces visible results. The best option is to contact a nutritionist, since each person has individual characteristics of the body. A diet that suits one may harm another.

However, there are generally accepted rules that every woman who wants to get a beautiful figure must follow. These include:

• Do not eat 3-4 hours before bedtime. But you can drink a glass of kefir just before bed.
• Eliminate all fast food products from your diet.
• Avoid fast carbohydrates.
• Do not neglect the consumption of liquid foods.
• Monitor the ratio of proteins, fats and carbohydrates.
• Limit fatty, fried foods.
• Limit flour products.
• Reduce your consumption of sweets. It is best to eat them in the morning, during breakfast.
• Drink at least 1.5 liters of water per day.

There are many recipes for low-calorie dishes. They are very tasty and not harmful to the figure.

Nutrition food menu. Nutrition for fitness girls

It’s simply impossible to do without sports in our age, and the most common type is fitness. The very concept of fitness includes a lot. This includes not only constant strength and aerobic training, but also a balanced diet that can give the body the energy it needs for exercise. Nutrition schedule

Before a fitness workout, the best food that provides the maximum amount of energy to the body is protein. A couple of hours before training, it is quite acceptable to eat boiled meat or dairy products. You can buy supplements in the form of protein or gainers in health food stores. But do not overuse them, because the goal of fitness is not to build muscle mass, but to acquire a slim figure. The fitness diet has several rules. You need to eat 4 servings of protein per day, contained in chicken breast, lean fish, eggs or cottage cheese. 3 servings of vegetables or fruits. 2 servings of complex carbohydrates - cereals, whole grain bread. 1 serving of fat. Breakfast Oatmeal with fruit and a glass of kefir Omelette with milk and fruit 2-3 boiled eggs and cottage cheese Low-fat cottage cheese, low-fat sour cream and banana Oatmeal, boiled egg, juice Omelet with greens grepfruit Buckwheat with vegetables Second breakfast Low-fat cottage cheese fruit Rice porridge with dried apricots Fruit salad with yogurt Banana and low-fat cottage cheese Protein shake and apple Banana and yogurt Vegetable salad and 100 gr. rice Lunch Chicken, durum pasta Baked potatoes with vegetable salad 150 gr. Chicken breast rice with stewed vegetables Steam cutlet salad of fresh cabbage, cucumber and sweet pepper, dressed with olive oil Mushroom soup vegetable salad

Snack: cottage cheese, fruit or yogurt.

Dinner For dinner, it is better to choose meat or fish with vegetables. If you want some other side dish, choose rice or durum wheat pasta, but there should be very little side dish. But there are just enough vegetables and meat to fill you up.

How to become fit: training program

A set of workouts for each girl is selected individually. It depends on the level of training, weight, health status and individual preferences of the person. Exercises for a beautiful body should be distributed evenly across all muscle groups. Listen to your body and decide how many sets are enough for you. After completing the exercise, you should feel muscle fatigue, but it should not be excessive.

So, to get a beautiful body, you can do the following exercises:

• squats;
• push ups;
• lunges;
• lifting the body from a lying position;
• lifting straight and bent legs from a lying position;
• dynamic exercises.

To achieve quality results, spend your first few workouts with a professional instructor. There is a risk of doing the exercises incorrectly, which can subsequently affect your health.

Remember that the training program does not have to be the same. Exercises need to be combined so that the body does not get used to monotonous loads.

Proper nutrition is the key to health

Where to start to become a fitness girl? The first thing the girl has to do is change her diet and switch to healthy foods. Proper nutrition is not only the key to health, but also to a beautiful, slender body. Lovers of fast food, soda, fried and fatty foods will have a hard time. You will have to give up such food first of all, since it is not only very harmful to the body, but also contains empty calories. Not only food, but also habits are harmful. They should also be abandoned, otherwise what kind of healthy lifestyle is this?

In addition to the harmful effects on the body, bad habits can be quite high in calories. But you shouldn’t exhaust yourself with hunger strikes, it won’t bring any benefit, and will only make it worse. A lack of nutrients combined with grueling workouts can have a very negative impact on women's health and lead to disruptions in the body, which also leads to the deposition of excess fat.

To achieve results, it is important to maintain a balance between the calories you consume and the number of calories you burn during the day.

As you know, strength training increases energy expenditure, so simple carbohydrates should be excluded from the diet, replacing them with complex and high-protein foods. It is very important to remember that no supplements or synthetic drugs can bring you closer to your ideal shape, so you should not trust advertising slogans about quickly achieving results with magic pills.

How to become slim on your own

If you don’t have the opportunity to work out in the gym with a trainer, then don’t worry, because at home you can also change your body beyond recognition. How can a girl become a fit girl at home? For this purpose, there are many sets of classes presented in the video, which can serve as a guide for independent training. Start training with 30 minutes (3 times a week), but gradually increase the load. It is not advisable to exercise with weights to avoid injury.

You can follow the rules of proper nutrition and exercise at home without significant financial costs, but the results will make themselves felt within a few months. The main thing is to have a desire, and opportunities will appear on their own.

The main mistakes on the way to a slim body

Girls wonder how to become a fit girl, but completely forget to analyze their actions. There are several common mistakes that can prevent you from achieving your goal:

• Too strict diets. Proper nutrition is important for health. It has nothing to do with diets. If you stop getting the required amount of vitamins and minerals, you will achieve nothing except a breakdown and a bad mood.
• The desire to consume as few calories as possible. This is incorrect, since the minimum daily intake is 1200 kcal. The body needs this to maintain vital functions. If you lack them, you will not have the strength for productive training.
• Refusal of dynamic or static training. To achieve a certain result, the load must be alternated. It is unacceptable to completely exclude dynamics or statics; this can become a serious obstacle to a beautiful figure.
• Ignoring the correct daily routine. Exercise and nutrition are not the only activities you need to follow. Adequate sleep and rest are no less important. In addition, avoid stressful situations, they negatively affect the nervous system and can contribute to eating disorders.

It is better to learn from the mistakes of others than to be disappointed when the results never show up. Over time, the correct lifestyle will become a habit, then you will no longer be able to live differently.

What to do to become like a fit girl?

We move smoothly, from theory to practice, that is, what to do, in what direction to move in order to become like a girl with a thin waist, elastic buttocks and toned breasts.

Changing your diet

If you have never been involved in sports, or if you did, but it was a very long time ago , you probably forgot that proper nutrition is the key to not only longevity, but also a beautiful figure. It all starts with what you eat. No amount of training will make you a cover girl if you well .

First of all, we recommend that you read our article about nutrition for weight loss; it describes all the basic principles that you must adhere to when creating your menu.

Let us outline the key points in nutrition that will play a decisive role in building a slim figure:

1. We remove empty calories from our menu, that is, those products that are classified as “junk food”, first of all, various fast food , chips, soda, fried pies, pasties, French fries, cheap mayonnaise and sauce, margarine, croutons, fat meat. Such products practically carry nothing but empty calories ; they are of little benefit to the body, even harmful, due to the large number of preservatives , flavor enhancers and saturated fats.
2. We reduce the calorie content of our diet, primarily due to carbohydrates ( fast ), so that the number of calories consumed in food is less than the number of calories that you spend during the day on various types of activities (see table)
3. We choose active, sports activities that are aimed primarily at burning calories, and not at muscle growth (in the case of the gym)
4. We shift our diet towards the consumption protein foods and complex carbohydrates, supplementing the menu with fish oil capsules (omega 3 fatty acids)
5. We give up bad habits ( alcohol, in addition to its harmful effects on the body, also contains quite a lot of calories, for example, a glass of whiskey contains about 260 kcal )

Let’s not be fooled by commercials and banners that promise to save you from 10 kg or more in a week or a month. All this is purely a marketing gimmick , which is aimed at one thing - to empty your pocket, to pump more money out of you.

If some supplements, drugs, medicines that they advertise actually have such an effect on the body, getting rid of many kilos in a short period of time, then this means only one thing - this is a powerful hormonal agent, or some other chemistry , which will ultimately cause severe harm to your health, and of course, when you return to your normal diet (without these “magic” additives), all your lost kilos will definitely return .

We study the technique of performing exercises

The correct technique for performing the exercise not only contributes to the even distribution of the created load on the muscle groups being trained, but also protects you from injuries that can easily be obtained while working out in the gym.

We strongly recommend that you check out our strength training section if you are planning on joining the gym.

Thus, performing technique exercises ensures:

• correct load (those muscle groups that were intended will work)
• protection from injuries (sprains, muscle tears, tendon tears, bone fractures)

And of course, by performing technique exercises, you will achieve your goal faster due to effective, productive approaches and repetitions. But this is a common mistake among novice athletes who are just starting to plunge into the sports world of fitness/bodybuilding , without additional training stress, due to disruption of the trajectory of movement/working angles while performing exercises.

We study the technique of performing exercises

We choose a training program depending on your goals (weight loss or muscle tone)

When choosing a training program for girls, you must, first of all, be guided by the characteristics of the female body, as well as the goal (drying, gaining weight, increasing strength endurance, increasing strength).

order a training program with “fine settings” from us

Now we will give an example below of a universal training program for girls who want to become fit girls.

An example of a training program for fit girls (for muscle tone)

This training program for girls is designed for 3 days a week , implying that you have already accumulated a minimum of experience (6-12 months) in the gym.

Three strength training sessions per week (for example, Monday, Wednesday, Friday).

Average completion time: 60-90 minutes

1 day

• Squats with a barbell on the shoulders 4x15
• Lying leg curls in a 3x12 machine
• Vertical row of the upper block with a wide grip 3x12
• Incline Dumbbell Bench Press 4x15
• Push-ups (lightweight possible) 4x12
• Bench push-ups 3x12
• Incline Bench Crunch 2x30

Day 2

• Deadlift 4x12
• Lying leg extensions in a 4x15 machine
• Stepping onto the platform (with weights in hands) 4x12
• Barbell/dumbbell bench press 4x12
• French bench press 3x12
• Bent-over barbell row 4x12
• Raising straight legs while hanging on the bar 3x15

Day 3

• Squats with a 4x8 barbell
• Lunges with barbell on shoulders 4x15
• Horizontal row in the block simulator 4x15
• Incline Dumbbell Bench Press 3x12
• Standing biceps curl 3x12
• Hyperextension 4x15
• Press crunches 2x50

The first and second weeks are difficult , that is, the range of repetitions is from 8 to 15 , you can increase the weight on the barbell in the basic exercise, and reduce the number of repetitions to 6 .

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We do not recommend that you perform this or that exercise with 4 or fewer repetitions, as this is not a justifiable risk for women’s health.

Muscle tone training program

Due to the characteristics of the female body, the first two weeks after menstruation we do heavy training (plowing), the second 2 weeks are light , especially for the lower body. Therefore, in the 3rd and 4th weeks, after menstruation, we recommend reducing the number of approaches on the legs to 2-3, and reducing the weight on the barbells by 20-30% of the working one.

Progression of strength load will consist, first of all, in increasing the number of repetitions, approaches and reducing rest time between approaches .

Unlike men, girls should not chase an increase in strength indicators; the lower body (primarily the favorite gluteal muscles ) responds to load much better than the upper body, however, the lower body also accumulates fat deposits (due to the fact that the body tries stock up on nutrients to prepare for bearing a child), you must always remember this.

Do not forget that, unlike men, the female body has much less testosterone , so no amount of strength training will make you a masculine woman with huge muscles (of course, this can be achieved, but only if you use anabolic steroids and hormonal drugs).

Example of a weight loss (fat burning) training program in the gym

Due to the fact that training for muscle tone/growth is fundamentally different from training for weight loss/fat burning, we recommend that for this purpose you use not a gym, but a regular gym or home environment.

Weight loss workouts make your fat deposits “burn” by using fats and carbohydrates , rather than glycogen and creatine (in the case of strength training in the gym).

This training complex will be useful and effective for girls who are overweight , for everyone else (thin women), we recommend using training in the gym with strength exercises.

Monday

• Jump rope: 5 sets of 1 minute each (60 seconds rest between sets)
• Jumping up from a low squat: 4x15 (rest 30-45 seconds)
• Plank: 3 x 2 minutes (rest 1 minute)
• Jumping to a height of 50-60 cm: 4x20 (rest 45-60 seconds)
• Emphasis crouched – emphasis lying down: 4x20 (rest 45-60 seconds)
• Light jog or bike: 10-15 minutes

Wednesday

• Jumping leg: 4x15 on each leg (rest 45-60 seconds)
• Figure eight exercise with medicine ball 5-10 kg (medicine ball): 4 x 30 seconds (rest 30-45 seconds)
• Climbing stairs: 6-8 flights while you go down, rest and repeat ascents again, 4 times
• Push-ups, wide stance: 4x20 (rest 30-45 seconds)
• Running in place with high knees: 4 x 30-45 seconds (rest 1 minute)

Friday

• Jumping rope: 10 sets of 30 seconds (rest time 30 seconds)
• Air squats, no weights: 3x20 (rest 30 seconds)
• Push-ups, narrow hand position: 4x15 (rest 1 minute)
• Bird Dog exercise (raising arms and legs on all fours): 4x15, each side (rest 30-45 seconds)
• Jump Squat: 4x20 (rest 1 minute)
• Exercise scissors 4x20 (rest 30 seconds)
• Ab crunches 2x50 (rest 1 minute)

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The rest between sets is indicated in brackets; you choose the rest between exercises yourself, based on your level of physical fitness, in the range from 2-5 minutes .

Weight loss training program (fat burning)

Due to the fact that this training complex is not quite complicated in terms of the technique of performing the exercises, it is recommended for almost everyone, from a beginner to an experienced athlete . However, the difference between a prepared person and one who is not prepared for physical activity will consist, first of all, in the rest time between approaches and exercises.

Accordingly, if you are a beginner, you need to increase the rest time and reduce the intensity of the exercises. Also, if desired, you can reduce the number of approaches and repetitions by 10-20% , provided that it is very difficult for you to perform this training complex.

How to determine what level of physical fitness you have?

The best assistant in this matter is your heart rate When performing these exercises, you need to ensure that it does not exceed 130-140 beats per minute. Accordingly, a trained athlete can perform it quite easily without exceeding a pulse of 120-130 beats, but for beginners, the pulse can jump to 150-160 beats. Consider this point, it is very important, and if not properly trained, it can affect your health.

At the beginning of the training program, be sure to do a warm-up (remember physical education lessons at school) in order to warm up the muscles, ligaments and joints.

Usually, light running in place or in a circle for 5-10 minutes , as well as twisting your arms and legs, is enough to prepare the body for aerobic exercise .

Determining your level of physical fitness

If, when performing an exercise, you feel pain (do not confuse it with fatigue, when lactic acid burns muscle receptors and you cannot perform the exercises, you feel a “burning” failure), stop performing, refuse to perform this exercise, find out the reason pain.

We monitor the recovery of the body

Restoring the body, along with a training program and nutrition, is a key factor in achieving success in sports, in our case, achieving a beautiful, slender figure.

If you:

• eat poorly
• don't sleep enough
• over or under train
• experiencing polygamy stress (nervous breakdowns, psychological fatigue)

Then in these cases you should radically reconsider your views if you want to achieve your fitness goal. Otherwise, you will be at risk of overtraining , with all the ensuing consequences (illness, excess weight gain, loss of strength, depression).

First of all, in order for the body to recover fully , you should adhere to the following rules:

1. Get dosed training stress by choosing the right training program
2. Go to bed before 00-00 (the time of increased production of growth hormone), do not disrupt the biological clock in the body
3. Sleep should be of high quality for 8-10 hours, in a calm, comfortable environment (without loud music, with the lights off and clean air)
4. Eat often and in a balanced manner; your menu should include not only carbohydrates and proteins, but also unsaturated fatty acids (omega 3), eat more fruits and vegetables
5. Avoid severe stress at work/home or anywhere else, they provoke active production of cortisol , which has a destructive effect on your muscles
6. Cool down after your workout to stretch your well-working muscles.

We monitor the body’s recovery.
Recovery is necessary, first of all, so that the body can replenish all energy costs, heal muscle microtraumas, restore the nervous system , and of course, supercompensate (exceed the level of trained indicators - strength, endurance, muscle mass), thanks to the adaptive properties of our the body to the external stress that we experience when performing training programs.

How to motivate yourself

Often what we lack is motivation to achieve results. The efforts you put in without meaning to rarely lead to good consequences. Ways of motivation:

• Put a photo of a sporty girl you want to be like on your computer screensaver.
• Don't buy harmful products. Be creative when you go to the store because you have a new dish to prepare.
• Watch sports-related videos periodically.
• Buy clothes that flatter your figure.

If you really want to change yourself, then all opportunities for sports development will open before you.