How to formulate a fitness and weight loss plan for women

Although fitness is very effective in losing weight, one method is not suitable for everyone. Therefore, when exercising to lose weight, you should choose the appropriate method according to your actual situation, so that you can achieve better weight loss results. It is best to make a plan to lose weight according to your physical condition. So how should women formulate a fitness and weight loss plan? Let us introduce it to you in detail below.

warm up

1. 10-15 minutes of treadmill or bicycle training. Then simply stretch your muscles.

Arm training

2.3 sets of snatch, the weight depends on your own situation.

Chest muscle training (breast enhancement)

3. Bench press, first use 60% of the maximum weight you can push, 12 times. Then do three sets of your maximum weight, 10, 8, and 6 times. Then reduce the weight to about 40% of the maximum weight, and do slow-down-fast-up presses until exhaustion. (It is recommended to have a companion to protect this, and it is also recommended to replace it with the incline press cycle.)

4. Flying bird. 3 sets, 10 to 12 times each set.

Activate muscle growth

5. Squats. The first set is 60% of the maximum weight. Do 5 kg on one side each set. Do two sets after reaching the maximum weight, then reduce back to 60% and do one set. Do 10 to 15 reps in each set. Do 15 to 20 reps in the last set. (Most people cannot finish this step, and be careful of getting injured.)

Waist

6. Sit-ups 3 groups: 20 reps in the first group, 15 reps in the second group, and 15 reps in the third group.

Burn calories

7. 30 minutes of treadmill running, jogging for the first 3 minutes, then a moderate pace, and finally jogging for the last 5 minutes.

The training may be a bit hard, but in order to have good physical fitness, you must work hard. If you can stick to this for 3 months, you will definitely make great progress. Another reminder is to eat less fat and high-calorie foods, quit snacking, eat more high-protein foods, and you can participate in dance yoga, which can help you shape your body well.

Women's fitness and weight loss plan can be formulated according to the above introduction. First of all, you need to formulate it according to your actual situation, so that you can have a better weight loss effect. If the plan is not suitable for your physical condition, the effect of fitness and weight loss will not be ideal. Another thing is to pay more attention to controlling your diet in normal times.