It is very important not just to want to achieve this goal, but to understand how to become a fitness trainer at home. Very often, girls believe the myths of the fitness industry and make a large number of mistakes. It is they who do not allow them to get the desired result.
What should a future fitness girl know?
You need to start, of course, by changing your lifestyle, restructuring it in a sporty, healthy way. But first, we want to outline some points so that you immediately know what to prepare for and what you can really get from exercise and proper nutrition.
- You won't be able to enlarge your breasts in the gym. Weight training does not enlarge a woman's breasts, due to the fact that it is a mammary gland (adipose tissue + glandular tissue), and not some kind of muscle group that can be pumped up. The maximum you can count on is an aesthetic tightening , due to the tone of the whole body, as a result of the process of strengthening and increasing the elastic properties of the connective tissue, which directly attaches the mammary gland to the female pectoral muscles.
- In order to see the result of your work (body transformation) in the gym and changes in your diet, you will need at least 3-6 months , or even a full 12.
- You will not become a man by lifting weights (dumbbells, barbells, exercise machines, etc.). In order to become masculine, it is necessary to take hormonal testosterone drugs (anabolic steroids), which is why not a single woman who is focused on proper training with a healthy diet is in danger of this.
- Don't skip training days because of laziness or fatigue. If you are focused on results, then go ahead and get it! Without the proper attitude and motivation, unfortunately, you will continue to mark time, hoping to get the figure of your dreams.
- Proper nutrition and recovery of the body after strength training, along with proper training, plays a key role in success. If something goes wrong for you, for example, you eat poorly, or don’t get enough training stress, or constantly walk around with a lack of sleep, there will be no result either. Rather, on the contrary, due to overtraining of the body, you will gain excess weight, begin to get sick, and of course, there can be no question of any beautiful body shapes in this case.
- Strength training (anaerobic) builds muscle mass, that is, all the exercises that we perform in the gym. Aerobic exercise burns excess weight (fat) and helps you lose weight. Therefore, if you have somatotype (physique), you easily gain weight, you should switch to aerobic training, if you are a slender woman who would like to get in shape, in this case you have a direct route to the gym.
What should a future fitness girl know?
It's funny, but often in gyms you can see plump girls doing squats with a barbell , in pursuit of elastic, slender buttocks . Of course, this is a deep misconception, the gluteal muscles will indeed become larger and stronger, but under the layer of fat, your “fifth point” will be even larger, and it will seem that, on the contrary, you have become even thicker. Therefore, all overweight girls are required, first of all, to do aerobic exercises:
- jump rope
- run
- jumping up from a low squat
- crossfit complexes
- swimming
- skis
- exercise bike/treadmill
You can also try interval (circuit) aerobic training, which exercises to choose, and in what quantity to do them, you can see in this article.
Do not forget that the prevailing element in the system of preparing phyto-nuts will be an adjustment of the diet in the direction of cutting kcal (read about how to dry the body here).
Muesli
There is an opinion that muesli is an excellent breakfast option that will fill you with vivacity and energy for the whole day. But is this really so?
Photo source: pixabay.com
If you look closely at the composition of the product, you can find high calorie content, sugar in the composition and harmful saturated fats. If you find muesli that contains no sugar, you can eat it with confidence! In general, this product can be replaced with good old oatmeal...
ABC RECOMMENDS
Diet and exercise: how to combine them to lose weight or gain muscle mass
Now you know about the potential harm of trendy fitness products and can make the right choice!
What to do to become like a fit girl?
We move smoothly, from theory to practice, that is, what to do, in what direction to move in order to become like a girl with a thin waist, elastic buttocks and toned breasts.
Changing your diet
If you have never been involved in sports, or if you did, but it was a very long time ago , you probably forgot that proper nutrition is the key to not only longevity, but also a beautiful figure. It all starts with what you eat. No amount of training will make you a cover girl if you well .
First of all, we recommend that you read our article about nutrition for weight loss; it describes all the basic principles that you must adhere to when creating your menu.
Let us outline the key points in nutrition that will play a decisive role in building a slim figure:
- We remove empty calories from our menu, that is, those products that are classified as “junk food”, first of all, various fast food , chips, soda, fried pies, pasties, French fries, cheap mayonnaise and sauce, margarine, croutons, fat meat. Such products practically carry nothing but empty calories ; they are of little benefit to the body, even harmful, due to the large number of preservatives , flavor enhancers and saturated fats.
- We reduce the calorie content of our diet, primarily due to carbohydrates ( fast ), so that the number of calories consumed in food is less than the number of calories that you spend during the day on various types of activities (see table)
- We choose active, sports activities that are aimed primarily at burning calories, and not at muscle growth (in the case of the gym)
- We shift our diet towards the consumption protein foods and complex carbohydrates, supplementing the menu with fish oil capsules (omega 3 fatty acids)
- We give up bad habits ( alcohol, in addition to its harmful effects on the body, also contains quite a lot of calories, for example, a glass of whiskey contains about 260 kcal )
Let’s not be fooled by commercials and banners that promise to save you from 10 kg or more in a week or a month. All this is purely a marketing gimmick , which is aimed at one thing - to empty your pocket, to pump more money out of you.
If some supplements, drugs, medicines that they advertise actually have such an effect on the body, getting rid of many kilos in a short period of time, then this means only one thing - this is a powerful hormonal agent, or some other chemistry , which will ultimately cause severe harm to your health, and of course, when you return to your normal diet (without these “magic” additives), all your lost kilos will definitely return .
We study the technique of performing exercises
The correct technique for performing the exercise not only contributes to the even distribution of the created load on the muscle groups being trained, but also protects you from injuries that can easily be obtained while working out in the gym.
We strongly recommend that you check out our strength training section if you are planning on joining the gym.
Thus, performing technique exercises ensures:
- correct load (those muscle groups that were intended will work)
- protection from injuries (sprains, muscle tears, tendon tears, bone fractures)
And of course, by performing technique exercises, you will achieve your goal faster due to effective, productive approaches and repetitions. But this is a common mistake among novice athletes who are just starting to plunge into the sports world of fitness/bodybuilding , without additional training stress, due to disruption of the trajectory of movement/working angles while performing exercises.
We study the technique of performing exercises
We choose a training program depending on your goals (weight loss or muscle tone)
When choosing a training program for girls, you must, first of all, be guided by the characteristics of the female body, as well as the goal (drying, gaining weight, increasing strength endurance, increasing strength).
order a training program with “fine settings” from us
Now we will give an example below of a universal training program for girls who want to become fit girls.
An example of a training program for fit girls (for muscle tone)
This training program for girls is designed for 3 days a week , implying that you have already accumulated a minimum of experience (6-12 months) in the gym.
Three strength training sessions per week (for example, Monday, Wednesday, Friday).
Average completion time: 60-90 minutes
1 day
- Squats with a barbell on the shoulders 4x15
- Lying leg curls in a 3x12 machine
- Vertical row of the upper block with a wide grip 3x12
- Incline Dumbbell Bench Press 4x15
- Push-ups (lightweight possible) 4x12
- Bench push-ups 3x12
- Incline Bench Crunch 2x30
Day 2
- Deadlift 4x12
- Lying leg extensions in a 4x15 machine
- Stepping onto the platform (with weights in hands) 4x12
- Barbell/dumbbell bench press 4x12
- French bench press 3x12
- Bent-over barbell row 4x12
- Raising straight legs while hanging on the bar 3x15
Day 3
- Squats with a 4x8 barbell
- Lunges with barbell on shoulders 4x15
- Horizontal row in the block simulator 4x15
- Incline Dumbbell Bench Press 3x12
- Standing biceps curl 3x12
- Hyperextension 4x15
- Press crunches 2x50
The first and second weeks are difficult , that is, the range of repetitions is from 8 to 15 , you can increase the weight on the barbell in the basic exercise, and reduce the number of repetitions to 6 .
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We do not recommend that you perform this or that exercise with 4 or fewer repetitions, as this is not a justifiable risk for women’s health.
Muscle tone training program
Due to the characteristics of the female body, the first two weeks after menstruation we do heavy training (plowing), the second 2 weeks are light , especially for the lower body. Therefore, in the 3rd and 4th weeks, after menstruation, we recommend reducing the number of approaches on the legs to 2-3, and reducing the weight on the barbells by 20-30% of the working one.
Progression of strength load will consist, first of all, in increasing the number of repetitions, approaches and reducing rest time between approaches .
Unlike men, girls should not chase an increase in strength indicators; the lower body (primarily the favorite gluteal muscles ) responds to load much better than the upper body, however, the lower body also accumulates fat deposits (due to the fact that the body tries stock up on nutrients to prepare for bearing a child), you must always remember this.
Do not forget that, unlike men, the female body has much less testosterone , so no amount of strength training will make you a masculine woman with huge muscles (of course, this can be achieved, but only if you use anabolic steroids and hormonal drugs).
Example of a weight loss (fat burning) training program in the gym
Due to the fact that training for muscle tone/growth is fundamentally different from training for weight loss/fat burning, we recommend that for this purpose you use not a gym, but a regular gym or home environment.
Weight loss workouts make your fat deposits “burn” by using fats and carbohydrates , rather than glycogen and creatine (in the case of strength training in the gym).
This training complex will be useful and effective for girls who are overweight , for everyone else (thin women), we recommend using training in the gym with strength exercises.
Monday
- Jump rope: 5 sets of 1 minute each (60 seconds rest between sets)
- Jumping up from a low squat: 4x15 (rest 30-45 seconds)
- Plank: 3 x 2 minutes (rest 1 minute)
- Jumping to a height of 50-60 cm: 4x20 (rest 45-60 seconds)
- Emphasis crouched – emphasis lying down: 4x20 (rest 45-60 seconds)
- Light jog or bike: 10-15 minutes
Wednesday
- Jumping leg: 4x15 on each leg (rest 45-60 seconds)
- Figure eight exercise with medicine ball 5-10 kg (medicine ball): 4 x 30 seconds (rest 30-45 seconds)
- Climbing stairs: 6-8 flights while you go down, rest and repeat ascents again, 4 times
- Push-ups, wide stance: 4x20 (rest 30-45 seconds)
- Running in place with high knees: 4 x 30-45 seconds (rest 1 minute)
Friday
- Jumping rope: 10 sets of 30 seconds (rest time 30 seconds)
- Air squats, no weights: 3x20 (rest 30 seconds)
- Push-ups, narrow hand position: 4x15 (rest 1 minute)
- Bird Dog exercise (raising arms and legs on all fours): 4x15, each side (rest 30-45 seconds)
- Jump Squat: 4x20 (rest 1 minute)
- Exercise scissors 4x20 (rest 30 seconds)
- Ab crunches 2x50 (rest 1 minute)
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The rest between sets is indicated in brackets; you choose the rest between exercises yourself, based on your level of physical fitness, in the range from 2-5 minutes .
Weight loss training program (fat burning)
Due to the fact that this training complex is not quite complicated in terms of the technique of performing the exercises, it is recommended for almost everyone, from a beginner to an experienced athlete . However, the difference between a prepared person and one who is not prepared for physical activity will consist, first of all, in the rest time between approaches and exercises.
Accordingly, if you are a beginner, you need to increase the rest time and reduce the intensity of the exercises. Also, if desired, you can reduce the number of approaches and repetitions by 10-20% , provided that it is very difficult for you to perform this training complex.
How to determine what level of physical fitness you have?
The best assistant in this matter is your heart rate When performing these exercises, you need to ensure that it does not exceed 130-140 beats per minute. Accordingly, a trained athlete can perform it quite easily without exceeding a pulse of 120-130 beats, but for beginners, the pulse can jump to 150-160 beats. Consider this point, it is very important, and if not properly trained, it can affect your health.
At the beginning of the training program, be sure to do a warm-up (remember physical education lessons at school) in order to warm up the muscles, ligaments and joints.
Usually, light running in place or in a circle for 5-10 minutes , as well as twisting your arms and legs, is enough to prepare the body for aerobic exercise .
Determining your level of physical fitness
If, when performing an exercise, you feel pain (do not confuse it with fatigue, when lactic acid burns muscle receptors and you cannot perform the exercises, you feel a “burning” failure), stop performing, refuse to perform this exercise, find out the reason pain.
We monitor the recovery of the body
Restoring the body, along with a training program and nutrition, is a key factor in achieving success in sports, in our case, achieving a beautiful, slender figure.
If you:
- eat poorly
- don't sleep enough
- over or under train
- experiencing polygamy stress (nervous breakdowns, psychological fatigue)
Then in these cases you should radically reconsider your views if you want to achieve your fitness goal. Otherwise, you will be at risk of overtraining , with all the ensuing consequences (illness, excess weight gain, loss of strength, depression).
First of all, in order for the body to recover fully , you should adhere to the following rules:
- Get dosed training stress by choosing the right training program
- Go to bed before 00-00 (the time of increased production of growth hormone), do not disrupt the biological clock in the body
- Sleep should be of high quality for 8-10 hours, in a calm, comfortable environment (without loud music, with the lights off and clean air)
- Eat often and in a balanced manner; your menu should include not only carbohydrates and proteins, but also unsaturated fatty acids (omega 3), eat more fruits and vegetables
- Avoid severe stress at work/home or anywhere else, they provoke active production of cortisol , which has a destructive effect on your muscles
- Cool down after your workout to stretch your well-working muscles.
We monitor the body’s recovery.
Recovery is necessary, first of all, so that the body can replenish all energy costs, heal muscle microtraumas, restore the nervous system , and of course, supercompensate (exceed the level of trained indicators - strength, endurance, muscle mass), thanks to the adaptive properties of our the body to the external stress that we experience when performing training programs.
Diet rules for bikini women
According to Dmitry Topilin, in general, the daily diet of “fit-nuts” is an increased amount of protein (from 1.5 to 3 g per kg of weight), a balanced amount of healthy fats (about 30 g) and varying the amount of “slow” carbohydrates (cutting them in the diet in preparation for competitions and increase during the “off-season”).
“Many athletes do not have a very varied diet throughout their training. This is chicken, lean fish, eggs, vegetables, vegetable oils and some cereals,” adds Anna Starodubtseva.
However, according to the expert, the view on the nutrition of “bikinists” is gradually changing and becoming less boring. “We gained new knowledge in nutrition, and in the last years of my competitions, my diet and the diet of my clients included almost everything. I believe that the diet during preparation should be varied, but still consist of clean and high-quality products. The main thing is to correctly calculate the calorie deficit taking into account daily activity, and you need to be able to distribute all this correctly throughout the day,” she notes.
How to become a fitness girl at home?
It is quite possible to become a fitness trainer at home, provided you have free space and certain sports equipment.
As already written above, in order to tone the muscles and pump up the buttocks like a “nut,” you need strength training , that is, with “iron.” That is why, to conduct full-fledged training at home, you will need, first of all:
- spacious, free room
- barbell racks
- collapsible dumbbells and barbell
- horizontal bench
- sports mat
You can also include various strength training machines, multifunctional ones , on which you can perform exercises for different muscle groups. However, due to its bulkiness , not every girl will be able to have one at home, and the second very important point is that exercise machines are much less effective in building muscle mass (toning muscles), which is why we recommend that you opt for collapsible dumbbells and barbells.
How to become a fitness girl at home?
Cardio style training , or circuit (interval) training, is aimed at increasing endurance and burning fat. For this type of training, you will need, in addition to a spacious room:
- sports mat
- jump rope
- bench
- Medball (encouragement ball)
- Fitball (large diameter rubber ball)
And also some other sports accessories that you can purchase to diversify your training program. In the article, CrossFit complexes, we looked at examples of training programs that are ideal for losing weight . You can choose any complex you like, just take into account your level of physical fitness.
Fitonashka home training program (for weight loss and muscle tone)
Training at home to burn fat and tone muscles, first of all, is necessary for all girls who are overweight.
Weight loss training is cardio training , that is, training the cardiovascular system. That is why we will do a complex consisting of exercises for aerobic and strength endurance, using the circuit training method, with an interval of rest between series of 30-45 seconds .
Once you finish one exercise, move on to another. It is this combination of different types of training that gives not only a powerful fat-burning effect, but also good tone .
Training for muscle growth (tone) is performing strength exercises (from the gym), during which a barbell, dumbbells or special exercise equipment are used.
For those interested, you can read in detail about strength training (what are its pros and cons) by following this link.
Due to the bulkiness of strength training equipment, that is, not every person can afford to buy and place them in their room, we will not include them in the training program.
Training program for weight loss and muscle tone
Monday
- Squats with a barbell on the shoulders, with an empty bar (wide stance) – 20 reps
- Push-ups – 20 times
- Glute bridge – 20 times
- Pull-ups on the bar – 10 times (possible with the help of a partner)
- Straight leg raises on your side - 15 times on each side
- Jumping up with a medicine ball behind the head (ball weight 5-10 kg) – 20 times
- Ab crunches – 30 times
Wednesday
- Jumping rope - 30 seconds
- Dumbbell press lying on a horizontal bench – 20 reps
- Climbing onto a platform, with dumbbells in hands (5-10 kg) – 20 times
- Plank – 45 seconds
- Stiff-legged deadlift (dead) – 20 reps
- Exercise bike – 45 seconds
- Lunges with a barbell on the shoulders - 12 repetitions on each leg
- Superman exercise – perform for 45 seconds (hold your arms and legs in the raised position for 2-3 seconds, lower them and raise them again)
Friday
- Deadlift (wide stance, sumo) – 20 reps
- Push-squat, push-lying – 20 times
- Abdominal Raise – 30 reps
- Seated dumbbell press – 15 reps
- Stepping onto a platform with dumbbells in your hands - 12 repetitions on each leg
- Leg raises on all fours - 15 repetitions on each leg
- Dumbbell flyes lying on a bench - 15 reps
- Lunges with a barbell on the shoulders - 12 repetitions on each leg
- Jumping rope - for 1 minute
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As mentioned above, rest between exercises (stations) should be no more than 30-45 seconds, and rest between series (one large circle consisting of 7-8 exercises) should be no more than 4-5 minutes .
Thus, on each training day you perform 3-4 laps , with a heart rate no higher than 140 beats per minute.
Workouts at home
Also, we would like to note that this training complex is universal , you can try to perform it over time, that is, you are not guided by a fixed number of repetitions, but not by a clearly defined number , for example, you perform each exercise for 30 seconds (during this time, you need do as many repetitions ) and rest for 30 seconds .
The method of interval training with a set of aerobic-anaerobic exercises is one of the tools for getting rid of excess weight and toning muscles, since glycogen , glucose and fats will act as the source of energy for muscle contractions.
Summarizing the above, let’s highlight the main things that a girl who wants to look like a fit girl should pay attention to:
- regular strength training (if you are thin)
- regular endurance training (aerobic training) if you are overweight
- a healthy, nutritious diet (increasing or decreasing calories, depending on who is suffering from what, if thin, then the first option, if obese , then the second)
- proper rest/recovery
- desire (motivation)
- patience, time for body transformation (usually after 1-2 years the body can change beyond recognition)
These tips are quite enough to understand how to become a fitness person. All that remains is to thoroughly study all these subtleties (and this article and others on the site will help you with this) in order to become a successful and competent fitness athlete .
It is worth noting that some girls come to the gym after “big sports” - acrobatics, gymnastics, swimming , athletics, and many of them achieve quite serious results, becoming a performing fitness bikini on the fitness bikini stage.
Don’t give up, it will be hard at first, especially the first 1-2 months , but then, when you get involved in the training process, it will be much easier, you will get a “buzz” from every workout.
Diet
Proper nutrition is a factor that is much more important than training. Without this, sport very rarely produces visible results. The best option is to contact a nutritionist, since each person has individual characteristics of the body. A diet that suits one may harm another.
However, there are generally accepted rules that every woman who wants to get a beautiful figure must follow. These include:
- Do not eat 3-4 hours before bedtime. But you can drink a glass of kefir just before bed.
- Eliminate all fast food products from your diet.
- Avoid fast carbohydrates.
- Do not neglect the consumption of liquid foods.
- Monitor the ratio of proteins, fats and carbohydrates.
- Limit fatty, fried foods.
- Limit flour products.
- Reduce your consumption of sweets. It is best to eat them in the morning, during breakfast.
- Drink at least 1.5 liters of water per day.
There are many recipes for low-calorie dishes. They are very tasty and not harmful to the figure.
What should girls not forget about when visiting the gym?
Everything would be fine if not for one BUT. The modern world is multifaceted, everyone has their own worldview , their own ideals and preferences, so the opinion about phytonies is greatly divided in society.
Narcissistic little girl
Such a wonderful sport as fitness, or rather it is not a sport, but a way of life, has been mixed with “dirt”. Young girls openly demonstrate their genitals and breasts by signing up on social media. networks something “today I pumped up my hips and buttocks” and so on. Sometimes they post such photos that it’s unclear where you went, to the page of a n*p*o actress or a friend, because of this, most people get the impression that fitness and bodybuilding are narcissistic people who have nothing but their appearance of dominance either .
Of course, it’s not bad, even very good, to strive for a fit figure, but you shouldn’t forget, first of all, that you are a girl, and some interesting women’s places , we won’t go into details, I think everyone understands what we’re talking about, they show up very very openly , to just anyone, to a random “passer-by”, instead of showing “your charms” to your husband.
Therefore, while developing your body, wearing short shorts and a blouse, always remember that you are a decent girl who should always remain so in any conditions.
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Can everyone achieve a fitness bikini figure?
According to Dmitry Topilin, the ability to form an ideal figure is influenced by many initial factors: genetics, age, metabolism, body fat percentage and general health. “There are cases when girls qualified for competitions in a couple of weeks and looked good in the line-up, and there are those for whom it will take a couple of years. If you try hard, everyone can perform, but the winners will most likely be those who are more genetically gifted, as in any sport,” explains the athlete.
However, as Anna Starodubtseva adds, the results of training also greatly depend on how much we want and can work on ourselves, overcoming difficulties. “Yes, genetics does not allow this to be done quickly, but it does not put an end to a beautifully built body. Obviously, this will take more time and effort. It will be necessary to adhere to the regime more strictly, but anything is possible,” the expert notes.
