Bodybuilding program weight loss and extreme slimming
feel better in your body, after a period of relaxation or excess, after pregnancy, for health reasons, or in anticipation of an event for which you want to be on top. 5 or 10 kilos to lose… how to lose weight quickly? The good reasons for losing weight in women are many and varied:
with this slimming sports program where you will be given all the advice, from the choice of exercises to the intensity, frequency, or duration of the workouts
weight loss aid
The women's slimming program presents all the techniques to achieve sustainable and reasoned weight loss.
- 60% core exercises and 40% isolation exercises
- use of light loads
- a training frequency of 5 times a week including 2 cardio
- medium intensity
- a session lasting a maximum of 1 hour and 15 minutes
the basis for losing weight and burning a maximum of stored fat. But bodybuilding to lose weight is complementary to avoiding muscle wasting.
This Extreme Slimming Weight Loss Training Program offers a workout composed of 70% cardio and 35% weight training. Be careful, however, not to practice cardio and bodybuilding on the same day. Otherwise, book the cardio at the end of the session.
- How to integrate cardio into your program?
- Day of the week Muscles worked
- Day 1 Cardio
- Day 2 Rest
- Day 3 Quadriceps / Adductors-Abductors / Abs / Cardio
- Day 4 Cardio
- Day5 Dorsal / Biceps / Abs / Cardio
- Day 6 Rest
- 5 mins of cardio on the (treadmill, etc.)
- 10 movements shoulders stick, front back and alternating arms and shoulders right left
- 10 stick squats
- 10 hip rotations on one leg, each side
- 10 ankle rotations on each side
Intensity Cardio Training for Weight Loss
The moderate-intensity cardio exercises in this weight loss sports program are recommended to burn as much reserve fat as possible.
This is the physiological threshold of lipolysis (where fat is burned). This is why the average recommended FCM is between 60. To properly manage your cardio and respect the heart rates recommended for losing weight and building muscle, you will have to apply the percentages that keep you within the lipolysis threshold. You will need to calculate your FCM to follow this extreme slimming program,
What intensity in bodybuilding for weight loss
to prioritize workload.
In gym training for women, the intensity of the weight training sessions will be moderate. For this, the loads used are light to medium,
the superset at moderate intensity, always with light weights.
Once the exercises are well mastered, to add intensity without lengthening the sessions, we introduce intensification techniques:
Number of reps and sets
we will favor the maximum number of repetitions with light loads to draw the muscle without changing its volume: The goal of this women's slimming program is to burn as much fat as possible,
4 or 5 sets of 20 to 25 repetitions or more for large muscles (glutes, thighs) that burn a lot of calories.
For the other exercises, we will preferably do 15 to 20 reps
The advantage is to repeat these workouts regularly, alternating them with cardio activities.
The break times of this weight loss fitness program are limited (1 min to 75 sec) because the muscle must have enough time to recover but remain within a sufficient stimulation threshold to develop, this is what will give intensity to your session. The abs recover more easily, which is why we work them in sets to the max and a 30-second break between two sets is enough.
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