MUSCULATION PROGRAM WEIGHT LOSS AND EXTREME SLIMMING

3, 5 or 10 pounds to lose ... how to lose weight fast? The good reasons for women to lose weight are many and varied: feeling better in their body, after a period of relaxation or excess, after pregnancy, for health reasons or in anticipation of an event for which we want to be on top. Let us accompany you with this weight loss weight training program where all the tips and tricks you will be given, the choice of exercises, intensity, frequency or duration of workouts.

SUMMARY:

1. Principles of slimming training for weight loss
What bodybuilding exercises to lose weight?
Intensity of Cardio Training for Weight Loss
What strength in bodybuilding for weight loss?
What training frequency?
What training time?
2. Fitadium Slimming and Weight Loss Program
3. What supplements for weight loss?

PRINCIPLES OF SLIMMING TRAINING FOR WEIGHT LOSS

Fitadium has developed a weight loss fitness program specifically designed for women. This sports program is a workout plan that includes both cardio exercises to eliminate body fat and bodybuilding fitness to tone the silhouette. You do not know how to start your weight loss, or what weight loss exercises to prioritize at the gym? The slimming program woman presents all the techniques to obtain a sustainable and reasoned loss of weight.

What to remember from your slimming weight loss training program:

Training: 70% cardio, 30% bodybuilding

60% of basic exercises and 40% of isolation exercises

use of light loads

a training frequency of 5 times a week

average intensity

a session lasting a maximum of 1H15

DISCOVER THE PROGRAM

What bodybuilding exercises to lose weight?

Doing cardio is the basis for losing weight and burning as much fat as possible. But bodybuilding to lose weight is complementary to prevent muscle-melting. This Extreme Weight Loss Slimming Training Program offers 70% cardio training and 30% strength training. However, be careful not to practice the same day cardio and bodybuilding.

How to integrate cardio into your program?

DAY OF THE WEEK MUSCLES WORKED

Day 1 Cardio

Day 2 Thighs / Buttocks / Abdomen / Size

Day 3 Cardio

Day 4 Back / Shoulders / Biceps / Triceps

Day 5 Cardio + Abs / Sizes

Day 6 and 7 Rest

Warming up

The warm-up of this slimming woman program is an important step not to neglect. It prepares your muscles for the effort and prevents injuries.

For the cardio:

• Make 5 minutes of bike, treadmill or other machine at moderate speed.

Before the weight training session, the warm-up will consist of practicing:

• 5 minutes of cardio (treadmill, bike, etc.)
• 10 shoulders stick movements, front back and alternating arms and shoulders right left
• 10 squats stick
• 10 good morning stick
• 10 hip rotations on one leg on each side
• 10 ankle rotations on each side

Cardio exercises

Cardio exercises are recommended to eliminate fat mass:

This training program focuses on cardio training to prioritize fat loss. This type of program combining cardio and bodybuilding will both target fats and strengthen muscles. You have the choice between all kinds of cardio activities: bike/rower/ elliptical / treadmill / skipping rope/stepper... The important thing is to work the heart to respect the maximum heart rate recommended (60 to 65% FCM) which is the best frequency for losing fat.

Bodybuilding: basic VS insulation exercises

This training program is composed of 40% of basic exercises that will activate the metabolism and trigger a hormonal response favorable to fat burning. The 60% of isolation exercises involve working a muscle, in particular, to draw the muscles and firm up your figure.

Intensity of cardio training for weight loss

The moderate-intensity cardio exercises of this weight loss sporting program are to be preferred to burn a maximum of reserve fat. Indeed, the longer the effort lasts, the more you burn fat, so it is best not to work too high frequency to maintain a long effort. This is the physiological threshold of lipolysis (where we burn fat). This is why the recommended average FCM is between 60 and 65%.

To properly manage your cardio and respect the heart rates recommended for weight loss and muscle, you must apply the percentages that keep you in the threshold of lipolysis.

You will need to calculate your FCM to follow this extreme slimming program, you can check out our detailed article on maximum heart rate:

CALCULATE MY FCMAX

What strength in bodybuilding for weight loss?

Medium to light loads

The intensity in bodybuilding weight loss will also be moderate. For this, the loads used are light to medium, to give priority to the volume of work. Once the exercises are well controlled, to add intensity without lengthening the sessions, we introduce intensification techniques: the superset at moderate intensity, always with light loads.

HOW TO INTENSIFY THE SESSIONS?

Number of repetitions and series

The goal in this program slimming woman is to burn a maximum of fat, we will promote the maximum of repetitions with light loads to draw the muscle without changing its volume:

3 or 4 sets of 30 or more repetitions for big muscles (glutes, thighs) that burn a lot of calories.

For the other exercises, we will preferably make 5 to 6 sets of 15 reps.

The interest is to repeat these exercises regularly alternating with cardio activities.

Rest time

The break times of this weight loss fitness program are restricted (1 min to 75 sec) because the muscle must have enough time to recover but stay in a sufficient threshold of stimulation to develop, this will give the intensity at your session. The abs recover more easily, that's why we work in series to the max and that 30 seconds break between two sets, enough.

What training frequency?

To lose weight and build muscles, as the loads are light and the intensity moderate, one can afford a high training frequency. The volume of training is 5 sessions per week, which makes it possible not to lengthen the sessions while burning a maximum of fats.

It is important to give the muscles time to recover with 2 consecutive days of rest.

What training time?

The weight loss training session will last 1h15 maximum per session to burn a maximum of calories without causing too much catabolism, that is to say, without causing muscle wasting or stressing the muscles.

The muscles must recover between two sessions. A session that is too long would have the effect of "stressing" the muscles, favoring the synthesis of adipose tissue and the retention of water, due to a significant release of cortisol.

SLIMMING PROGRAM AND LOSS OF WEIGHT STADIUM

Summary of your program

Goal: weight loss and thinness

Duration: 4 weeks

Supplements: extreme slimming program

Session 1: Cardio

EXERCISES NUMBER OF SERIES

• Cardio Moderate Intensity Practice 45min to 1h at 60% of the FCM (Maximum Heart Rate)

Session 2: Lower Body

EXERCISES NUMBER OF SERIES

• Squats vacuum bar 4 x max
• Vacuum bar slots 4 x max
• Legacy extension / Legacy curl 3 x 12-12 reps (superset)
• Adductors / Abductors 3 x 15-15 reps (superset)
• Crunch 6 x max
• Sheathing board 5 x to fail
• Seated bust rotation with stick-on shoulders 6 x 100 reps

Session 3: Cardio

EXERCISES NUMBER OF SERIES

• Variable Intensity Cardio Alternate 15 min at 60% of the FCM, 15 min at 75% of the FCM and 15 min at 65% of the FCM

Session 4: Upper Body

EXERCISES NUMBER OF SERIES

• Vertical print in front of 5 x 15 reps
• Rowing sitting 4 x 15 reps
• Lateral elevations 5 x 12 reps
• Alternate curls 6 x 12 reps
• High pulley bar extension 4 x 15 reps
• Extension rope pulley high 4 x 15 reps

Session 5: Abs / Size + Cardio

EXERCISES NUMBER OF SERIES

• Seated bust rotation with stick-on shoulders 6 x 100 reps
• Roman chair 6 x max
• Sheathing board 5 x to fail
• Cardio Moderate Intensity Practice 45 min of cardio at 60% of FCM

DOWNLOAD THE PROGRAM

When you have lost your first few pounds, you can continue to consolidate your results with the following weight loss programs:

Slimming program Thighs - Buttocks: to target a recalcitrant overweight located at the thighs and buttocks and get rid of cellulite.

Flat stomach slimming program: a more specific program to eliminate fat in the stomach and refine the size.

Fitness Remodeling Program: sculpting your body following a precise routine combining bodybuilding, cardio and fitness classes.

Need an accompaniment to progress and pass a course? Want a tailor-made program that matches your goals? Fitadium coaches accompany you with personalized follow-up of your training, diet or both:

REQUEST A COACHING FITADIUM

WHAT COMPLEMENTS FOR WEIGHT LOSS?

The main nutrients to help lose weight and build muscles are proteins and fat burners.

Proteins prevent muscle wasting due to diet during a weight loss program and have a very effective hunger suppressing effect when trying to slim down.

SEE ALL PROTEINS

Fat burners are powerful accelerators of thinness, either by their thermogenic effect, the extra energy they provide, their draining properties or their appetite suppressant ingredients.

CHOOSE MY BURNER OF FAT

Bodybuilding to lose weight is good, but that's not enough. If you have a surplus of calories, you will spend a little more by moving more, but not enough to create a real deficit. It is the sport + diet combination that gives the best results.

For a complete accompaniment, go see your diet program special slimming and weight loss.

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