How to create the ideal body of your dreams in 3 months?

What is cellulite?

The main enemy of the beauty of the fair sex is old age. Its manifestations include not only wrinkles, but also loss of skin elasticity. And since under the epidermis there is a layer of fat, shaped like a collection of jelly-like round bodies, the thinner the skin, the higher the likelihood of the appearance of the infamous orange peel. That is, visible irregularities on the buttocks, abdomen, arms, popularly called cellulite, are the outline of adipose tissue due to age-related decrease in skin thickness.

The second reason for this phenomenon, which negatively affects the elastic body, is considered to be the effect of estrogen. It is these hormones, which predominate in the female body, that block the instant breakdown of fat. This is the explanation why cellulite primarily attacks the buttocks of the fair sex. But this does not mean that nature has made life easier for men. Due to the development of abdominal obesity, their risk of death is higher than that of women with full buttocks.

Muscles in the fight against fat

A firm and toned body can only be achieved through physical exercise. No amount of weight loss creams, massages, ill-fated pills, or diets will build sculpted figures. Round buttocks, a flat tummy, posture, toned arms and excellent health are the result of regular physical activity.

Every day, muscles make many contractions. Thanks to their work, a person moves, breathes, blinks. For these vital actions, muscles require 10% of all fat deposits. Where should the remaining 90% be sent? The answer is obvious: forced work of muscle tissue, namely physical exercise. During strength and aerobic exercises and with proper nutrition, subcutaneous fatty tissue is burned, which interferes with creating an elastic body.

Wraps - truth or myth?

Beauty salons offer chocolate and algae body wraps, emphasizing the crazy effect of the procedure to get rid of orange peel. But if we look at this process from a scientific point of view, it turns out that the declared anti-cellulite session is just another money scam.

The fact is that the skin is insignificant. The epidermis is not the intestines or the stomach. If the skin could deliver any substances to the body, then knees soaked in alcohol would make a person drunk. However, this is not true.

Undoubtedly, after wrapping, you feel a feeling of tightened skin. Nutrients from kelp or cocoa butter fill small wrinkles on the epidermis, hence the feeling of an elastic body. Since the aroma of a sweet delicacy relieves fatigue and irritation, you can experiment with chocolate wrapping at home.

How to make your body elastic and toned?

Wraps were invented by lazy people, those who did not want to exercise. Perhaps they are effective in preventive measures as a way to maintain skin elasticity. But if lipodystrophy (cellulite) has already attacked problem areas, then only proper nutrition and exercise will help achieve results.

Group training is suitable for active individuals. But what should busy women do? How to make your body elastic? In this case, determination should help. Running every other day is a great way to remove extra centimeters. In the first days, 10-15 minutes of jogging with breaks for walking is enough. When the muscles become stronger, the exercise time should be increased.

Jump rope is a cheap and effective home exercise machine. After half an hour of jumping, 500 kcal are burned. As with running, when working with a skipping rope, the muscles of the back, legs, arms and abdomen are involved.

Breast

Push-up

Uses body weight to work the triceps, pectoral and deltoid muscles (arm, chest and shoulder muscles). Start without doing all the push-ups, and as your strength increases, complete the entire exercise.

1. Starting position: Place your hands on the floor at shoulder level (you can go wider if you want to put more stress on your chest muscles). Toes point forward, torso and legs straight.

2. Bend your arms and lower your body, keeping your head and spine in line. The stomach and thighs are tense - keep the legs straight. We lower ourselves to bend the elbows by 900 and rise to outstretched arms.

Perform: 2 sets of 10-15 repetitions.

Chest press

The exercise can be performed both on the floor and on any hard horizontal surface. The weight is 3 kg.

1. Starting position: Lie on your back, legs slightly bent at the knees. Hands with weights are bent at the elbows to 900, palms “looking” towards the legs.

2. Stretch your arms up straight. Return to the starting position at a pace of 4 seconds per repetition.

Perform: 2 sets of 12-15 repetitions.

Daily regime

Eight hours of sleep for an adult is not a whim of doctors, but a guarantee of a healthy state. Lack of sleep leads to disruption of metabolic processes, which is the cause of excess weight. A study was conducted in which people who slept less than 8 hours a night for three weeks gained weight at the end of the experiment due to short-term metabolism. They experienced a severe weakening of insulin sensitivity and a decrease in the level of the hormone leptin. Their beautiful elastic bodies were overgrown with extra pounds.

Therefore, having decided to achieve a beautiful figure, you should take care of a healthy and proper rest at night.

Four week plan

To achieve amazing results, ten minutes daily is enough for you. A minute of push-ups, a minute of crunches, a few minutes of planks and excellent exercise are already done! Combine the exercises listed above into short sets, taking a ten-second break between sets. You will quickly notice that you are getting into good physical shape! The main thing is not to give up, because even the busiest person can find ten minutes. These exercises are quite simple, anyone can do them, so don't deny yourself the opportunity to noticeably improve your fitness in just four weeks of short ten-minute workouts!

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Water

A well-known nutritionist who has helped hundreds of people acquire their desired shape, Svetlana Fus, spoke about the benefits of water and proved this not only in words, but in deeds. The participants in the experiment, without giving up their gastronomic habits, lost 3-4% weight in two weeks.

The fact is that the causes of excess weight are: slow metabolism, stress eating and overeating desserts after the main meal. It revealed:

• If you drink 2 glasses of water on an empty stomach, metabolic processes in the body accelerate.
• Drinking water 30 minutes after a meal reduces the desire to eat extra dessert.
• Mineral water with magnesium fights false feelings of hunger (during stressful situations). Magnesium suppresses irritation of the central nervous system. However, regular consumption of such water requires consultation with a doctor.

Ball twist

With this exercise you will develop the muscles of your upper body. You just need to rest your back against the wall, bend your knees, take a sports ball in your hands and raise them to chest level, and then slowly do crunches from side to side.

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Strength exercises

A toned body cannot be achieved only by doing cardio activities such as jumping and running. Weighting gives relief to the muscles during sports. A simple exercise that can tighten your gluteal muscles is squats. For beginner athletes, it is better to polish their technique in the gym under the supervision of a trainer.

But you can try doing squats at home. Take 1-2 kg weights. Hands shoulder-width apart, back straight. You should sit down until it is parallel to the floor, you need to get up slowly, focusing on your heels, while squeezing your buttocks. The number of approaches is 3-4 with 15-20 repetitions.

In between approaches, you should do 5-10 push-ups. To strengthen the muscles of the whole body after the listed exercises, it is advisable to hold the bar for a minute, while controlling your back, which should not be arched.

Lifestyle

Take every opportunity to move around at work or at home. Don't take the elevator or walk a couple of stops to work. This type of physical activity such as doing household chores is also very useful. Yes Yes. After all, when doing housework, we do a lot of exercises along the way: bending, stretching, lifting on tiptoes, etc.

Active games with children also strengthen muscles well and help you gain a beautiful body, if not in a week, then in a couple of months. Sometimes turn on your favorite music and dance.

To summarize: how to make your body elastic at home?

• Healthy sleep.
• 8 glasses of water a day.
• Regular physical activity: alternating cardio training with strength exercises.
• Rubbing the buttocks with a hard washcloth or towel.
• The use of creams that increase skin elasticity.
• Avoid sweets after 15:00.
• Eating lean meats.
• Refusal to eat after training for 2 hours.
• Eat meat only with vegetables, not with bread.

In order for the results to last for many years, the recommendations listed should become a way of life, and not a temporary way to make the body elastic and toned.

Based on the quantity and quality of services offered, sports establishments can be divided into three categories: budget, business class and elite. The average cost of an annual subscription in the halls of the lower price segment in large cities is 30 thousand rubles. The price tag for business class centers (more exercise equipment, a swimming pool or sauna) starts from 40–60 thousand rubles. Annual cards to elite fitness clubs (personal trainer, massage, SPA and other bonuses) usually cost more than 100 thousand rubles.

Not everyone can afford such expenses. In this case, and also if you don’t like, don’t want or don’t have time to visit a fitness club, they will help you achieve a beautiful body.

Leg exercises

Leg training is the foundation. The legs contain the largest muscles in the body. Their level of training affects their overall physical fitness: weak legs prevent them from fully performing exercises for other muscle groups. Not to mention the aesthetic side of the issue. Toned legs are simply beautiful.

• squats;
• wall squats;
• squats with jumps;
• squats in the “Clock” lunge;
• lunge squats with leg raises;
• lunges;
• lunge jumps;
• lunge with curtsy;
• exercise “Pistol”;
• steps with rise;
• lifting with an incline;
• lifting the legs from the kneeling position.

Hand exercises

Hands are always visible. Unlike other body parts, they are more difficult to hide under clothing. As a rule, men train their arms for beautiful relief, and women train them to get rid of sagging muscles.

For training at home, the following types of arm exercises are offered:

• exercises for triceps;
• diamond push-ups;
• exercise “Boxer”;
• shoulder stabilization exercises;
• circles with your hands.

Exercises for the back and chest

If a person trains his back and chest on different days, he is a beginner. Experienced athletes know that antagonist muscles should be developed in pairs. Otherwise, you can get hunched shoulders: your back will not support your pumped-up chest.

Balance exercises that you can do at home without equipment:

• push ups;
• Dolphin push-ups;
• exercise “Kick the Donkey”;
• handstand push-ups;
• Judo push-ups;
• exercise “Flight in reverse”;
• exercise “Superman”;
• raising arms and legs.

Full Body Exercises

This set of exercises is suitable for you if your goal is to maintain overall physical fitness. You can perform them not only at home, but also, for example, on vacation or a business trip. They do not require special equipment. The only “weapon” is your body weight.

• exercise “Inch caterpillar”;
• tuck jumps;
• bear crawl;
• polymetric push-ups;
• climbing stairs + biceps;
• exercise “Climber”;
• exercise “Strike”;
• exercise "Squat deadlift";
• bar;
• plank push-ups.

Another option for home workouts for the whole body is static exercises. They are also performed without additional weight. Statics develops strength, teaches you to feel muscles and strengthens ligaments.

Ab exercises

Working on the abs and sides is complex and painstaking. A huge number of muscles are involved, which also help maintain beautiful posture and normal functioning of internal organs. Therefore, not only women, but also representatives of the stronger half of humanity strive for a beautiful belly.

Below you will find six “simple” abdominal and side exercises that you can do at home. (“Simple” is in quotation marks for a reason: if these muscles did not work before, even a classic abdominal exercise will be difficult to perform.)

Relaxation poses

The ability to relax is an equally important component of training. Such exercises relieve tension and remove tension from the back. Doing them is not only useful, but also pleasant.

Fitness ladder

If you don't have time for complex training, then check out the Fitness Ladder program. Its implementation requires no more than 10–15 minutes a day.

The fitness ladder consists of 48 steps, each of which represents a certain number of repetitions of five exercises. The first 15 steps are an introductory test; these are lighter versions of the next level, which occupies steps 16 to 48.

The speed at which you progress through the stages depends on your initial physical fitness. In addition, you can speed up or, on the contrary, slow down, depending on how you feel. The only condition is that you need to exercise every day (except for illness). The step is considered completed when you complete all the exercises without difficulty. To begin with, you can allocate one week for each level.

Unusual inventory

Most of the workouts above do not require any exercise equipment. But the advantage of training at home is also that you can use various, often household, items as equipment. For example, towels.

Or paper plates.

Gliding is a fitness direction in which all movements are made by sliding the arms or legs along the surface of the floor.

At the same time, almost all muscle groups are involved in the work, balance, speed, endurance develop well, and familiar and familiar exercises are revealed from a new side.

Special discs for gliding are sold. But they can be successfully replaced with ordinary disposable plates. Paper ones glide best.

Sports for moms

Another advantage of home workouts is that they are accessible to everyone. This is true for young mothers who have no one to leave their baby with. Women after childbirth want to get their body in order. But there is no time to travel to a fitness club, and, as a rule, there is no free money either. What should I do? Engage with the baby in your arms, literally and figuratively. At least, that’s what one of Lifehacker’s readers, Marina Fedotova, does.

Childbirth loomed ahead... And, as I imagined, endless immersion in the child with the obligatory attributes in the form of an unwashed head, a stretched robe and - oh horror! - excess weight coupled with the inability to get rid of it. After all, I was not supposed to have a nanny, my husband left for work at 8 am and returned exactly 12 hours later, and my parents were far away. That is, it was not possible to leave the baby in someone else’s care to go to the gym.

Moderate exercise has been proven to prolong life. If you devote only 15 minutes a day to physical activity, you can add at least 2.5 years to your personal timekeeping. It's worth the sweat in your workouts. In addition, as you can see, in order to keep yourself in shape, you don’t have to visit expensive clubs and gyms.

Home workouts are available to everyone!

Finally and in addition to the above, here are the seven best YouTube channels for practicing at home.

Stop swinging your mouse, start pumping your muscles

Or will you convince yourself that you don’t have time?

Yes, your time is worth a lot. And he is always missing. Is it worth spending it on exercise? Of course it’s worth it, your health and figure are very important. But what does time do when you're pumping? On the way to the gym and back, on changing clothes and talking with “colleagues” and so on.

Considering that exercise needs to be done regularly, taking care of your body can completely deprive you of your free time. That is why at the initial stage you can start practicing at home.

Doing exercises at home has a number of benefits:

You do exercises instead of wasting time on the way to the gym;

Do you exercise regularly?

You can get in shape quite quickly;

“Experienced” strangers don’t stare at you.

But there are also several disadvantages. For example, you need to find out how and what exercises you need to do in order to get in shape as quickly as possible. Read this article and you will learn about exercises that will help you quickly pump up at home.

How to get cubes?

Women really love abs on their stomachs and it’s hard to argue with that. Therefore, many men rush to do intense leg twisting and lifting from the very beginning. But the effectiveness of such exercises is too low - only 1/4 of the necessary muscles are involved. If you have 5 minutes, this can be fixed.

You need to perform the following exercises in a row without rest.

Front bar

What to do:

Stand on your elbows, straighten your body and hips. Pull your stomach in, tighten your buttocks and freeze in this position for 30 seconds.

Side plank

What to do:

Stand on one elbow so that the body is half-sided and the forearm is at a right angle to the body. For 30 seconds, bring your body into one line, while pulling in your stomach. And immediately approach for the other side without rest.

Twisting on a fitball

What to do:

Lie on the ball with your body and thighs parallel to the floor, your feet wider than your shoulders, and your hands on the back of your head. Now we perform standard twisting, that is, what is popularly called “pump up the press.” Please note that the main thing in twisting is muscle tension, so you don’t need to reach your knees with your chin. When you return, try to arch your back a little to straighten your rectus abdominis. Do it 15 times.

Reverse crunches

What to do:

Lie on your back, place your arms along your body. Raise your legs up perpendicular to the floor and bend your knees at a right angle. Pull your knees towards your shoulders 15 times. You can slightly lift your pelvis off the floor.

How to improve your posture

8 hours a day at the keyboard? Great workout for a crooked back and bad posture. Is this what you were looking for? The “cobra” exercise is suitable for your posture.

What to do:

Lie face down on the floor, legs together, and arms extended along your body. Now slowly bend at the waist and lift your chest and knees off the floor. Perform this exercise by tensing the muscles of your back and buttocks. At the same time, bring your shoulder blades together and synchronously turn your palms with your thumbs towards the ceiling. Freeze in this position for 1 minute, and then rest for the same amount. You need to do 2-3 repetitions.

How to pump up your back at home

For these purposes, doing pull-ups or bent-over dumbbell rows at home is suitable.

Pull-up

What to do:

Hang on the horizontal bar with an overhand grip (palms facing you), hands shoulder-width apart. In order to pump up your muscles, perform this exercise evenly, without jerking, both on the ascent and descent.

Change your grip, place your hands one and a half shoulder width apart and perform the same number of pull-ups. It is important to mentally distribute how many times you are going to do pull-ups. Three or more pull-ups are considered effective. Once you can do 15 pull-ups, you need to think about weights.

Bent-over dumbbell row

What to do:

Place your left knee and left palm on a flat surface, and take a dumbbell in your right hand. The back needs to be straightened and slightly arched. Squeeze your shoulder blades and pull the dumbbell towards you. A popular mistake made by beginners is that they use only the arm muscles in this exercise. You need to pay special attention to the work of the back muscles. Repeat as many times as necessary.

What not to do

Many men who want to keep their body toned or pumped up make beginner mistakes. Read the next few points to save your time and increase the effectiveness of your exercises.

Refusal to warm up

Whatever you do, take the first few minutes to warm up. The warm-up time that professional trainers recommend to their students is 15 minutes or more. Studies have shown that those who begin exercise after warming up have a 46% lower risk of injury.

Too much weight

First of all, determine what you need: a healthy body, pumped up muscles or “demonstration” performances. If you are thinking about your body, then you need to make an effort to get a truly worthwhile result in a couple of months. And this is when women on the beach turn around, and fat men look away.

So start with low weight and gradually increase. Especially at home when no one is watching you. If you approach the loads systematically, then after a couple of weeks you will feel how the muscles begin to grow.

Performing “RELAXED” exercises

The simple truth: the exercise is much more effective if it is performed from start to finish. If you perform the exercise anyhow, then the load goes on different muscles, and you significantly delay the time when you can have a healthy and beautiful body.

One more thing. It’s especially bad to “throw”: dropping your hands and equipment, falling with your body after an exercise. Because in this case you lose half the benefit from the “buildup”.

Irregular training

Rare intense training is simply stress for the body and this is very good. Because you can do without hard, grueling exercises, and concentrate on performing your regular program regularly.

A healthy and beautiful body is achieved through constant exercise and a well-thought-out program. Therefore, you can purchase separate exercise equipment and perform some tasks during your daily tasks. For example, it is quite common for people to proofread documents on a treadmill.

Why championship programs are not suitable for you

The fact that an experienced, pumped-up person can work hard in the gym for 3 hours 6 days a week does not mean that you can do it too. It is necessary to take into account genetic predisposition, a person’s complexion and many other factors. Therefore, you yourself must take into account what is needed and refuse to blindly follow the path of the “champion”.

How much rest do you need?

To properly “build up” your muscles, proper rest is needed no less than regular exercise. Bodybuilders sleep 10 hours so that their muscles have time to renew themselves. A good rest will also be very useful for you.

Is it difficult to eat like a “jock”?

Your first priority is a beautiful body. Therefore, you need to clearly understand that a beautiful body will not grow out of thin air. In order for your muscles to constantly grow, you need to provide them with “building materials”. Is a beautiful and healthy body a bad reason to start eating right? It's much easier than you think, especially in a big city - most nutritional products can be found in the nearest supermarket.

SO WHAT ARE YOU WAITING FOR?

Getting a pumped up body is so easy - the main thing is to start right now

Many girls are interested in the question of how to create a beautiful body while remaining feminine, elegant and sexy. A healthy body, good health and an ideal figure are all that interests us. Each of us has different problems and it’s time to deal with them. Some worry about extra pounds, while others, on the contrary, lack them. Working on yourself is painstaking daily work. Lying on the couch and eating bread rolls, slender legs and a flat stomach will not come to you. Sport is not only about the body, but also about vigor for every day and health; if you achieve physical and spiritual balance, you will live in harmony with yourself, and all your actions will be coordinated.

External data plays an important role. When you first meet, you need to make a good impression on others, make it clear that you treat yourself responsibly, and take care of your body and health. A slender figure that evokes admiring glances from men is the dream of every woman. There is nothing impossible in achieving this goal, you just need to try a little. The first step on the path to perfection is a good mood. The second is proper nutrition. The third is movement. Forward to achieving your goal.

Fitness will help you find a beautiful body

The most common sport is fitness. Anyone can do it, regardless of gender, age and weight category. It will help you not only get in the right shape, but also improve your health. Your body will acquire a beautiful skin tone and the correct figure parameters. Fitness is a large number of different sports exercises aimed at the versatile physical development of a person.

One of the most famous and popular areas of fitness is aerobics. Which includes a set of exercises performed to fast and rhythmic musical accompaniment. Aerobics is the best way to effectively lose weight, strengthen the heart and circulatory system, and improve the respiratory system. One hour of training will improve your mood and increase your productivity for the whole day.

Callanetics is a set of static exercises that simultaneously affect all muscle groups, even the deepest ones. It is believed that callanetics is 7 times more effective than shaping and 24 times more effective than aerobics.

Shaping combines physical exercise and the art of creating a beautiful appearance. Bodyflex is a combination of certain types of exercises and special breathing exercises. Enriching the body with oxygen promotes accelerated burning of fats and lipids.

The newest form of fitness is tai bo, but it has already gained a reputation as the most effective method of losing weight. The basis of tai-bo are elements of various martial movements. This new direction is very popular among today's youth, since these are not just weight loss classes, but also self-defense lessons. Fitball is a set of exercises that are performed exclusively on an inflatable ball. They help develop flexibility and improve coordination of movements; the muscles of the back, abs and buttocks are most involved.

Pilates is the simplest system of physical exercises, which has virtually no contraindications; it is aimed at stretching and strengthening muscles. These classes help develop strength endurance and improve coordination. Injury during training is practically impossible, this is the main advantage among other types of fitness.

Yoga is a whole philosophy of life that helps keep your body in shape, always stay in a good mood and maintain your health at a high level. It teaches you to find the hidden strengths of the body and use them to achieve results. Modern fitness centers provide a wide range of services; you can find the ideal option for yourself, according to your taste and capabilities.

Beautiful body at home

If you don't have the time or money to go to a gym, you can set one up at home. The main thing is to do this regularly. Decide on the day of the week and time, and try not to miss classes. Your body will thank you. Let's look at exercises aimed at the most common problems in women. The stomach - it is this part of the body that causes particular concern among the fair half of humanity. A beautiful, fit figure can only be without the hated fat layer. Therefore, all women want to have a beautiful flat stomach. Nothing is impossible, a few exercises - and you will say goodbye to it. But don’t try to get rid of extra centimeters in a short time, you’ve been eating your belly for years, getting rid of it won’t be easy either, it will take some time. However, your efforts will definitely be rewarded, do the exercises regularly and your belly will disappear forever. The most common exercises are leg raises at right angles, body lifts, and bicycle exercises. These exercises will be enough to achieve your goal.

Beautiful body - beautiful legs

Every woman wants to have beautiful legs. Looking into the closet, you don’t want to put on trousers and jeans, your hands are drawn to shorts and short skirts, but not everyone can afford to wear such clothes. There is a saying that God deprives a man of his intelligence to punish him, and deprives a woman of the beauty of her legs as a punishment. But slender, well-shaped legs are not only a gift from nature, they are the result of constant work on their perfection.

Do you want to strengthen the muscles of your thighs and buttocks? Then this set of exercises is for you. Turn on your favorite music, which will add strength to you, remember a dress from a small size store and yourself in short shorts - this will be the best motivation for you. The most effective exercises are scissors, bicycle, squats, lunges, jumping rope, and sit-ups while lying on your back. The result will not keep you waiting long; after two weeks you will see changes in the mirror.

Slim body and correct posture

A person with incorrect posture does not make the best impression, especially since this is unacceptable for a young beautiful woman who simply must walk with her head held high and her shoulders squared. Your body has a frame; it is a beautiful and strong back. Your gait and overall appearance depend on your posture.

The exercise “carrying a weight on your head” gives a woman’s figure impeccable harmony. So get yourself a special exercise book and walk around with it on your head whenever you have time. Just make sure your back is completely straight, otherwise all your efforts are in vain. A hunched back can age even the youngest girl; to prevent this from happening, you need to do the following exercise every day: lying on your stomach, lifting your arms and legs simultaneously and alternately.

Graceful arms and lush breasts will make your body even more attractive.

For beautiful hands and seductive breasts, you only need to spend 10 minutes a day. Dumbbells will help give your arms the perfect look. You need to start with a minimum weight, gradually increasing the load. Basic exercises: raising your arms to the sides, first with the right, then the same amount with the left, bending the body, push-ups, simultaneous raising of the arms while lying on the back.

With age, breasts lose their firmness and elasticity. Sagging breasts are a consequence of weak pectoral muscles, which are very difficult to strengthen. If you tighten the muscles in your arms and shoulders, you will have a positive effect on the tone of your chest. Your body

It should look proportional, don’t forget to spend time on all muscle groups, just focus on problem areas.

How are training programs different?

Training program for girls who want to lose weight

Combine strength and cardio training. The latter will allow Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults to spend more calories, and strength exercises will pump up muscles and help a thin body look even cooler.

• How often to exercise. To reach your goal, set aside time each week for 3 strength training sessions and 2 cardio sessions. The latter can be of two types: 30–60 minutes on cardio equipment or 20–30 minutes of intense circuit training if you are not ready to go to the gym five times a week.
• How much exercise to do? Unless otherwise directed, do 5 sets of 6–12 reps.
• How to eat. Create a calorie deficit: spend more than you consume.

Training program for girls who want to build muscles

If you don't have extra pounds, eliminate cardio exercises and focus on strength training.

• How often to exercise. Plan 3 of these workouts per week with at least 48 hours of rest in between.
• How much exercise to do? Unless otherwise directed, do 5 sets of 6–12 reps.
• How to eat. Add more protein-rich foods to your diet or buy protein powder. To build muscle, you should consume 2 grams of protein per kilogram of body weight.

Training program for girls who want to be in good shape

You need both cardio and strength training. The first will help you become more resilient, pump up your heart and respiratory system. The second will make you stronger.

• How often to exercise. Count on 3 strength training sessions per week. At the end of each session, exercise on cardio equipment for 15–20 minutes.
• How much exercise to do? Unless otherwise directed, do 3 sets of 6-12 reps.
• How to eat. Try to eat a healthy diet, eating more vegetables and fruits and at least 1.8 grams of protein per kilogram of body weight.

If you have cardiovascular or musculoskeletal problems, consult your doctor before going to the gym. If you have old injuries, problems with the spine, or joint pain, it is better to find a good trainer.