I want a daym sexy body!
The world of fitness can be intimidating at first and above all, is full of repetitive questions where the answers are sometimes different according to the speech of each one. We are here to help and clarify as much as possible about training, its approach as well as nutrition, so that you control your body and explode everything in your room! And also to drop once and for all all those magazines that say all nonsense! Build your own knowledge! Let’s go !
Who is this guide for?
It is for all women, regardless of age. Whether you are a beginner, intermediate or advanced, this guide will help you achieve your goals! It will be very informative for beginners, interesting for intermediates and a good reminder for progress!
There are so many things and settings to consider that just getting to the gym can get complicated.
- “What should I eat before and after? If I don’t have the right nutrition, I won’t have the right results”
- “What type of cardio should I do?”
- “I will surely build my muscles too fast!” etc
These questions are frequent and legitimate, this guide will erase them completely from your head. Dukan diets, magazine diets, or eating 5 fruits and vegetables a day won’t get you far. The goal is for you to know for yourself:
- Which training to adapt according to your body and your goals
- What nutrition to adapt at any time of the year
- To be independent !
So it is sure that in the gym, it is easier for you to go on a machine where there is no one else than to go to the squat surrounded by all the boys and to go for dumbbells. while it’s full of awesome guys. It doesn’t matter, no one will bother you, on the contrary, they will be the first to give you a hand if you are in difficulty. So don’t be afraid next time!
Enough talk, we attack!
Training for a better body
Many women worry that training with weights will make them look like The Rock! So they spend hours doing cardio or zumba to keep their feminine look. The truth is, women don’t have the hormonal background to build muscle like men do. What percentage of indoor training men look like The Rock?
The hormone responsible for this increase in muscle mass is testosterone. Women have a fraction of it compared to men (men have about 16 times more than women). What to conclude? Well that means you can go squat and bench press without any worries! At worst, you will only have beautiful buttocks!
Those with a masculine look are professionals who have been training for years and are not very natural, so don’t worry for a second!
Do your session well
The program available at the end of this guide aims to improve your strength and muscle mass and therefore gradually reduce your fat level.
To have a successful session, here are the points to follow:
Start with 5-10 minutes of the treadmill / elliptical / bike quietly to warm up your body and start focusing. Then, depending on the muscles you are targeting during your workout, do a few warm-up sets at a light weight to prepare the muscles, joints and nervous system.
Heavy-load compound movements
To gain muscle, it is not by doing 30 reps on a machine and congesting the muscle that the fibers will be torn and then repaired.
Choose on a compound movement (‘we will come back to this below) a load that sets you to failure between 6 and 8 repetitions and take 2 minutes of rest between each set. Also vary during your session by using a load that sets you to failure between 8 and 10 reps.
Isolation movements to complete the muscle
These exercises are used to isolate one or more muscles. They should not be placed before the compound movements, but you still have to take a heavy load as for the compound movements.
Cardio at the end of the session
At the end of each session at the best gym in west delhi, you will end it with 15 to 20 minutes of intensive cardio, HIIT in particular, namely high intensity interval training. You give everything for 30 seconds, then take 1 to 1min30 recovery. You can do it in different forms, we will come back to that
Have you finished your session and you are in a hurry to get home? Do not forget to stretch to make your session beneficial to 100 and also to limit muscle soreness.
Surely the most overlooked element and yet the most important. We give you a concrete example. We see guys in the gym lifting 90 kg with the bench press. So far, so good. We see them a year later, still at 90kg, no physical progression! Do you see where we are going with this?
If you don’t gradually increase your loads, your body will adapt to the load and not scale, that simple. So take note of your performance and increase the weights every 3 to 4 weeks, gradually, never stay in your comfort zone.
The must-haves for your training
Compound exercises / movements are poly-articular exercises which therefore require the most muscles and therefore fibers! This is where you gain in strength and volume evenly. Be sure to perform compound movements with each workout.
In addition to everything described above, they work out core strength training and cardio, and yes, these exercises are difficult to perform but effective!
Here is a list of compound exercises:
- Military development
- Pumps etc.
The isolation exercises come after the compound movements, they complement them. They are used to increase the strength and muscle mass of a muscle group. For example, if you do a bar curl, you only target the biceps. They are to be placed in a session, but to a lesser extent than the compound exercises.
Here is a list of isolation exercises:
- Bicep curl
- Triceps extension
- Calf extension
- Leg curl / exetension
- Side elevations (shoulders) etc.
Choose the right number of sets and reps
There are 3 types of development:
You will seek to develop your strength but especially hypertrophy (increase in muscle volume). How to proceed ?
This is done in several steps:
- Warm-up: If you bend your legs for example, warm up over several series without draining your energy reserve. Do slow 5-8 rep sets, with 2 to 3 minute rests to get your body ready for what’s to come next.
- Power-set! You will perform two sets of strength. That is to say two series where you put a weight that puts you to failure at the 3rd repetition, so very heavy and trying. 3 minutes of rest between each series.
- You go back down, and this is where you will work on the hypertrophy. Your muscles and nervous system are alerted to the maximum and all fibers are ready to be recruited. On all the exercises that follow, you will perform sets that put you to failure between 6 and 8 repetitions. And towards the end of the session, series that put you to failure between 8 and 12 repetitions. You will therefore work on type II fibers, they are the ones that will be subjected to hypertrophy.
You say to yourself: “It looks like a hard training, man.” Yes and no. Yes because the body must be surprised and must get out of its comfort zone. No because you are too used to seeing girls in your room, on facebook or on youtube to make simple and light movements, which lead to no result.
At the end of the session, a technique that also works well is to perform a few sets of 15 to 20 repetitions, for example with the press, the squat or the bench press to completely complete your muscle and bring it as much blood as possible.
Don’t be affraid to fail!