Female fat loss workout plan. the sample women’s fat loss workout plan below is a 5 day plan, with 4 days of strength training and one day of cardio. i also provided the option for a sixth day to do some active recovery, but you should take at least one full day off from the gym per week. To determine your max heart rate, subtract your age from 220, then take 70% of that number. for example, if you are 50 years old, you would do 220 50 = 170 beats per minute. 170 x 0.70 (70%) = 119. therefore, your heart rate should stay around 119 for the entire cardio workout.
By the end of the 10 weeks you should notice tighter, slimmer, and stronger muscles and a better body composition than when you began. the workout itself will focus predominately on building the muscles of the legs and glutes. there will also be upper body workouts that will focus on sculpting the muscles of the arms, back, and shoulders. An example week of training could look something like this: monday: workout 1. tuesday: workout 2. wednesday: rest. thursday: workout 3. friday: workout 4. saturday: rest. sunday: rest. if you combine the weights with the cardio workouts, then you should be training for around an hour to 75 minutes. Week 12 3 low carb days with 1200 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories. for women, protein intake should be a minimum of 100 grams per day. if you are in good shape and have a fair amount of muscle mass, then eat 120 grams of protein per day. if you eat a little more protein the drop your daily. With each circuit, you’ll go heavier and use lower reps to stimulate your fast twitch muscle fibers and keep your body in fat burning mode after the workout is over. the reps for each movement are specified separated by commas in the workouts below. focus on compound movements to maximize the amount of work done in this short, full body routine.
Week 12 3 low carb days with 1200 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories. for women, protein intake should be a minimum of 100 grams per day. if you are in good shape and have a fair amount of muscle mass, then eat 120 grams of protein per day. if you eat a little more protein the drop your daily. With each circuit, you’ll go heavier and use lower reps to stimulate your fast twitch muscle fibers and keep your body in fat burning mode after the workout is over. the reps for each movement are specified separated by commas in the workouts below. focus on compound movements to maximize the amount of work done in this short, full body routine. Monday: 15 minutes of hiit, alternating 30 seconds of sprints with 1 minute of walking for 15 minutes. follow up with the total body dumbbell workout. tuesday: 30 to 60 minutes of moderate cardio, such as the cardio endurance workout. wednesday: mobility training, active rest, walking. Downward facing dog stretching exercise. get into a bear crawl position with hands on the floor at shoulder width apart. push your feet and hands into the floor to raise your hips into the air. allow your knees to bend as neeed to keep your head, spine, and hips aligned.
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