Have you ever ever felt frustrated with a fat loss program or tired of the identical infinite cardio workouts? Strength training, or lifting weights, is a tremendous alternative proven to be probably the most efficient ways to shed extra pounds and shed body fat. A serious deterrent for ladies is the misperception that strength training will make them gain weight and appear too bulky or “manly.”
The reality is that strength training helps women construct muscle, shed extra pounds, improve body composition, and improve overall health. Adding strength training to a weight reduction program can aid you construct lean muscle mass and shed extra pounds in only 4 weeks. In this text, we are going to break down a strength training fat loss workout plan for females that will be used for 4, eight, or twelve weeks and beyond.
Table Of Contents
- 4-Week Weight Loss Workout Plan
- 8-Week Workout Plan and Beyond
- Strength Training Suggestions
- How Strength Training Helps Weight Loss
- Weight loss plan and Supplements
- FAQs
4-Week Weight Loss Workout Plan
One of the common mistakes that every one lifters, not only women, make is having a four- or five-day workout routine divided by each muscle group (chest, arms, etc). While a split routine could also be great for some people, a weight reduction program ought to be split into upper-body workouts and lower-body workouts. We’ll do 4 different workouts for this workout plan – two upper body and two lower body. At the tip of every workout, you’ll do 20-Half-hour of sunshine cardio at 70% of your max heart rate.
Weekly Workout Plan:
- Monday: Workout A (Upper Body)
- Tuesday: Workout B (Lower Body)
- Wednesday: Rest Day
- Thursday: Workout C (Upper Body #2)
- Friday: Workout D (Lower Body #2)
- Weekend: Lively rest
Monday: Workout A (Upper Body)
- *Bench Press: 3 sets x 12-10-8 reps
- *Bent Over Barbell Row: 3 sets x 12-10-8
- Dumbbell Lat Raises: 3 sets x 12
- Dumbbell Curls: 3 sets x 12
- V-Bar Tricep Pushdown: 3 sets x 12
- Planks: 3 sets x 60 second hold
- Zone 2 Cardio: 20-Half-hour
Tuesday: Workout B (Lower Body):
- *Squats: 3 sets x 12-10-8
- Dumbbell Deadlifts: 3 sets x 12-10-8
- Leg Press: 3 sets x 12
- Dumbbell Walking Lunges: 3 sets x 12
- Seated Calf Raises: 3 sets x 12
- Lying Leg Raises: 3 sets x 12
- Zone 2 Cardio: 20-Half-hour
Thursday: Workout C (Upper Body #2)
- Incline Dumbbell Bench Press: 3 sets x 12-10-8
- Lat Pulldown Machine: 3 sets x 12-10-8
- *Shoulder Press: 3 sets x 12-10-8
- Dumbbell Hammer Curls: 3 sets x 12
- EZ-Bar Skull Crushers: 3 sets x 12
- Crunches: 3 sets x 12
- Zone 2 Cardio: 20-Half-hour
Friday: Workout D (Lower Body #2)
- Kettlebell Squats: 3 sets x 12-10-8
- Stiff Leg Deadlifts: 3 sets x 12-10-8
- Leg Extensions: 3 sets x 12
- Dumbbell Step Ups: 3 sets x 12
- Seated Calf Press: 3 sets x 12
- Medicine Ball Crunch: 3 sets x 12
- Zone 2 Cardio: 20-Half-hour
Workout Routine Basics
- Zone 2 Cardio refers to cardio workouts done within the 70% max heart rate range. There are five zones in total, with five being essentially the most intense. To find out your max heart rate, subtract your age from 220, then take 70% of that number. For instance, should you are 50 years old, you’d do 220 – 50 = 170 beats per minute. 170 x 0.70 (70%) = 119. Subsequently, your heart rate should stay around 119 for the whole cardio workout. To learn more about different zones of cardio, take a look at our article What Is The Fat Burning Zone and How Does It Work?
- All the time do the strength training session before the cardio exercises. For those who do the cardio before you lift, your body will probably be depleted of energy and unable to lift as much.
- The compound exercises on the starting of the workouts (bench, shoulder press, squat) where the rep scheme is 12-10-8 indicates it is best to increase weight for every set.
- Each workout ends with one body weight ab/core exercise.
- Never train greater than three days in a row with no rest day.
- Spend not more than 60-90 seconds between sets.
8-Week Workout Plan and Beyond
Often, workout routines are only performed for 4 to 6 weeks slightly than a chronic period. It’s good to switch up your routine every now and then since the body can adapt and hit a plateau. Nevertheless, because the goal here is fat loss and being in a calorie deficit, it’s not as necessary to alter routine so quickly. The four-week routine above is perfectly effective for eight weeks as well.
Hearken to your body – should you hit a plateau after 4 weeks, simply tweak the schedule. For instance, for an 8-week program, you may flip the order of the workouts after week 4.
Weeks 5-8:
- Monday: Workout C
- Tuesday: Workout D
- Wednesday: Rest Day
- Thursday: Workout A
- Friday: Workout B
Other ways to combine up your routine include:
- Use different equipment: Most exercises will be done using dumbbells, barbells, Smith Machine, or a machine. Alter the varieties of equipment for certain lifts, but do not forget that free weights will all the time be superior to machines because they engage the core and stabilizer muscles.
- Change the angles/hand positions: Altering the angle at which a lift is performed (decline, flat, incline) can completely alter the exercise, making it an ideal option to shock the muscles. You may change your grips for certain exercises (lat pulldown, rows) to underhand or overhand.
- Exercise variations: For the first exercises of deadlifts, bench presses, squats, and shoulder presses, you need to use variations of the exercise. For instance, you may do goblet squats, hack squats, front squats, or Bulgarian split squats.
- Switch exercises: When you do a full 4 weeks, mix and match exercises from each workout to create your personal. So long as your workout routine comprises two to 3 compound exercises at the beginning of the workout, it’s effective to combine and match or use variations.
Strength Training Suggestions
- Compound exercises: An efficient fat-loss workout plan for females ought to be centered on compound exercises. Compound exercises, comparable to squats, deadlifts, and bench presses, are weight-training exercises that concentrate on multiple muscle groups. Fat loss advantages include burning calories, time efficiency, and more significant muscle activation.
- Concentrate on form: All the time start with a weight you can control with proper form. From the starting position of an exercise, slowly lower the load while taking a deep breath.
- Lively Recovery: An energetic recovery day is while you do a light-weight workout with low intensity, comparable to yoga, walking, dancing, swimming, or playing a sport. For those who overdo training volume or intensity, you may cause injury or muscle loss, so energetic recovery is an ideal option to stay busy.
How Strength Training Helps Weight Loss
The major ways strength training can aid you shed extra pounds include:
- Burn calories: Plain and straightforward, you have to burn more calories than you eat to shed extra pounds. Lifting weights, especially high-intensity training, is among the best varieties of physical activity for burning calories. Strength training burns roughly 90-125 calories every Half-hour, depending on various aspects like weight and intensity.
- Increase metabolism: Your metabolism is measured by basal metabolic rate (BMR), which is the quantity of calories the body burns at rest. Muscle tissue burns more calories than fat, so adding lean muscle mass is crucial to hurry up your metabolism. One study had inactive adults perform a strength training program for ten weeks to measure its effect on weight reduction. After ten weeks, lean muscle mass increased by 3 lbs, metabolism (BMR) increased by 7%, they usually lost 4 lbs of body fat.¹
- Afterburn: Strength training causes a singular effect called excess post-exercise oxygen consumption (EPOC). Also called the afterburn effect, your body burns calories at an elevated rate after completing the workout, resulting in greater fat loss. This will only be achieved with a high training intensity, like strength training.
- Improve Body Composition: You’ve likely heard the old cliche “muscle weighs greater than fat,” and it’s true. You could not notice a difference on the size, but strength training helps construct muscle mass, which helps lower your body fat percentage and improve your body composition.
- Improve Insulin Sensitivity: Strength training has been shown to enhance insulin sensitivity, which helps stabilize blood sugar levels. An improved insulin sensitivity helps prevent fat storage and helps promote fat loss.
Weight loss plan and Supplements
With regards to a fat loss program, the weight loss program is arguably an important part. You may train endlessly for hours, but you’ll gain fat should you eat more calories than your body requires. Science shows that one pound of fat is around 3,500 calories. Subsequently, to be able to lose one pound of fat, your body will need to have a 3,500 calorie deficit. A typical weight reduction program calls for a day by day calorie deficit of 500 calories, which should equal roughly one pound every week (3500 calories total).
- One pound of fat = 3,500 calories
- 7 days x 500 calories a day = 3500 calories burned = 1 lb lost
In an effort to determine your ideal day by day calorie intake to shed extra pounds, you have to calculate what number of calories you have to maintain your current weight. Several aspects affect this, including body fat percentage, body weight, age, fitness levels, lifestyle aspects, and weight loss program. Women naturally have the next body fat percentage than men because fat plays a very important role within the menstrual cycle and reproduction. For those who are latest to the thought of counting macros or could use a refresher, take a look at our article The whole lot You Need To Know About Counting Macros.
Once you establish your day by day calorie intake, following a healthy weight loss program of nutrient-dense foods is crucial. You must avoid junk foods, like sugary items or processed food. A healthy weight loss program should contain a balance of:
- Lean proteins
- Whole-grain complex carbohydrates
- Healthy fats
- Fruits
- Vegetables
Different weight loss program plans call for various breakdowns, but a typical weight reduction weight loss program could be roughly 40% carbs, 30% protein, and 30% healthy fats (40/30/30). To learn more about the very best meal plan options, take a look at our article, The Best 4-Week Meal Plan For Weight Loss.
Supplements
There are several great supplements that may aid you shed extra pounds and shed pesky belly fat. Probably the most basic supplements that girls should consider when strength training include:
- Protein powder: Protein, ideally whey protein, is among the best supplements to assist construct muscle and shed extra pounds. Protein helps the muscles get better quicker and improves muscle protein synthesis, which helps construct mass. It’s also great for meal replacements since it helps make you’re feeling fuller longer.
- Multivitamin: A very good multivitamin, particularly one with a full serving of Vitamin D, is great for promoting overall health and fat loss. Studies have shown that Vitamin D significantly helps women shed extra pounds, decrease waist circumference, and lower body mass index (BMI).²
- Fat Burner Supplements: Fat burners are among the best products for weight reduction. The highest products typically contain multiple natural ingredients, including caffeine, green tea extract, magnesium, alpha-lipoic acid, and Capsimax, a patented red chili pepper extract.
To learn more about how supplements may also help your weight reduction journey, take a look at our article The whole lot You Need To Know About Fat Burner Supplements.
FAQs
What number of calories do I would like to burn to lose fat?
To lose one pound of fat, the body has to have a 3,500-calorie deficit. Subsequently, you have to have a day by day calorie deficit of 500 to lose roughly one pound every week.
With so many strength training exercises, how do you understand what exercises to do for weight reduction?
Compound movements, comparable to the bench press and squats, that work multiple muscle groups are the very best exercises for female fat loss. Isolation exercises are more for sculpting a selected muscle group.
Is HIIT the very best workout for ladies’s fat loss?
High-intensity interval training (HIIT) is among the best methods for losing a few pounds. To learn more, take a look at our article 6 Best Fat Burning HIIT Workouts For Weight Loss.
What’s the very best exercise for female fat loss?
Squats are the very best exercise for weight reduction because they’re essentially a full-body workout. Squats stimulate several muscle groups, producing a greater hormonal response and resulting in the next metabolic rate.
What workout will aid you lose belly fat?
Unfortunately, we will’t specifically goal belly fat. Nevertheless, should you work your ab muscles, eat fewer calories, and do cardio exercises, you may shed body weight and promote fat loss.
Outro
Weight reduction diets and operating in a calorie deficit will be extremely difficult, especially should you aren’t losing a few pounds. If you would like to lose fat and burn more calories, adding weight training to your routine can aid you take the subsequent step in your weight reduction journey. Other than burning more fat and constructing muscle mass, the health advantages of resistance training include higher bone health, blood flow, blood pressure, stronger joints, improved energy levels, and prevention of chronic diseases. Some women think that constructing muscle will hurt their appearance or make them appear bulky, but the reality is it’s amazing for female fat loss.
If you have got access, an authorized personal trainer can improve your training session and ensure all-out effort. Adding a cardio workout in zone 2 after you lift weights will aid you burn calories and lose fat in just a couple of weeks. You may follow the routine above for 4 weeks or eight weeks, but we recommend making minor adjustments beyond that to maximise fat loss. The key to losing a few pounds is consuming fewer calories, lifting weights, doing cardio, and following a clean weight loss program. With this workout routine, you will probably be in your option to constructing muscle and losing a few pounds!
References
- Westcott, Wayne L. “Resistance Training Is Medicine: Effects of Strength Training on Health.” Current Sports Medicine Reports, vol. 11, no. 4, 2012, pp. 209–216, journals.lww.com/acsm-csmr/fulltext/2012/07000/resistance_training_is_medicine__effects_of.13.aspx, https://doi.org/10.1249/JSR.0b013e31825dabb8.
- Khosravi, Zahra Sadat, et al. “Effect of Vitamin D Supplementation on Weight Loss, Glycemic Indices, and Lipid Profile in Obese and Obese Women: A Clinical Trial Study.” International Journal of Preventive Medicine, vol. 9, 20 July 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC6071442/, https://doi.org/10.4103/ijpvm.IJPVM_329_15.
