Learn how to make an exercise routine for girls very effective, in which you will burn calories, lose weight and above all, tone up. Learn how to do the exercise to lose weight: from the time needed to how to do cardiovascular exercises and weight training.
No matter what your goal of training in the gym - be it losing weight, defining muscle or just burning fat - you must follow a good training routine to get the desired results.
Adapt your training week
For a successful exercise routine you should distribute the training very well throughout the week. To see results in your body you must perform exercises with weights 3 days a week, resting every other day. In those days of rest you should do purely and exclusively cardiovascular exercise. When you do the toning exercise you should take a day for legs and glutes; another for chest, back and shoulders and one last for the arms.
When lifting weights
It is a mistake to think that lifting weights does not help you burn calories and lose weight: weight training will help you build firm muscles. It is advisable that women exercise with weights in the same way as a man to have effective results, but, yes, certain adjustments must be made, such as:
- Make rest periods between shorter series.
- Make the series longer than 5 to 6 series, with repetitions of 25 or 20
- Making the series longer will favor the burning of fat and the definition of the muscle, so that the repetitions of 4 sets of 25 is very little for it, opt for repetitions of 6 sets of 20 for faster results.
An adequate cardio
For weight loss training to be effective, we must not only run on the treadmill or on the elliptical machine. We need to combine the intensities in the treadmill, going from high to low and vice versa. With this we will burn more calories. If we run 30 minutes with the same intensity and at the same pace or pace, then we are not making the most of the time, because we are not burning as many calories as we can. Use the cardio machine of your choice and preheat the body at level 1 for about 5 minutes, then go up to level 4 for about 3 minutes. Immediately lower to level 1 for about 4 minutes, that is, you will use the lower levels for longer than those that use the high level.
Tips for training in the gym
Remember to take your rest days calmly and eat healthy, as it is necessary to let your muscles rest in order to achieve your goals of losing weight and defining. Do not forget to always consult with your doctor any type of exercise you want to perform, especially if you suffer from any disease such as asthma, spinal problems and others. For weight loss training to be effective, remember to follow the same exercises for at least four weeks before changing or trying to increase the weight - in these cases do it gradually. Now that you know how to do an exercise routine for women you are ready to achieve your goals.
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