How to build your training plan
Movement, exercises and sports are overall life improvement tools. Improving sleep, eating more fresh foods, releasing some stress and feeling better, it’s by itself, the ultimate goal before any aesthetic target.
This will be a general guide to help you for any goal you are aiming. Tips and direction on female bodies and their structures.
How many times a week should i train?
For first timers i would suggest 3 times a week, 2 Lower body and 1 Upper body workout. Medium or very experienced users 4 times a week. We are going to explain how to create a training split later. For very easy users going to the gym with a less intense approach, mixing up 5 times a week will be the absolute best. I don’t suggest however more than 5 times a week, most of gym users can have busy lives and works, adding a lot of exercise will most likely, add a lot more stress. Mentally and physically.
Which time of the day should i train?
As you want to do something for yourself, in order to positively impact your well-being, choose a time of the day where you feel mentally free and up for some exercise. Do not try to tip the box, you will do it in a bad state of mind. If you feel very tired as well you should just skip and recover.
As a concept, we could say that training earlier on the day can help muscle growth. As you will deplete your muscles, having a day of meals ahead will help restoring muscle after a workout.
How many exercises should i do each workout?
Beginners or advanced, i would suggest 5 exercises in total for 3 sets. Repetition always around 10/12 with no failure on the last rep. A beginner will use single exercises, example…
1 - Squat 3 x 10 ( glute isolation )
an advanced will require a workout extension of the matter but within the respect of workout times. For example
1 - Squat 3 x 10 ( glute isolation ) super set stiff leg deadlift
As we can see we did not add sets or reps or anything, we just extended the set for its intensity. This will play a great benefit on workout efficiency and recovery. Smarter than harder.
Which exercises should i choose?
Keep in mind that exercise means, using your body in a certain way. For an instance any sport or workout, does work and created movement by using muscles. As well none of our body parts is provided of eyes, they will not understand which exercise you pick. They will simply respond to any movement you will engage them. The best exercises to build or train muscles, are the one that you can perform with the maximum engagement.
Squat is often use as one of the best glute builder. You’ll find women which are dominant, squatting 70kg on quads having big legs and little booty. The exercise is engaging quads by dominance. You’ll find as well a shorter girl hamstring dominant, squatting 20kg having a perfect rounded peach. By instance you have to understand that all exercises are efficient. The only thing to do it is to apply them to the appropriate structure.
The exercises you choose must be something that you master, feel, understand and also enjoy to do. Choose based on your feelings and sensation, that will be the best choice.
How long should i train for?
As recovery and efficiency are my main cards into the strategy game. I strongly suggest to cap your workout between 50 and 80 minutes total. 50 minutes for workout with lower intensity, which will require shorter recovers. 80 minutes for very intense workouts which will require longer recovery between the sets. Abs work and stretching to don’t be included into the total workout time.
How much weight should i lift?
Simple answer. You are not trying to move heavy stuff using your muscle and joints as stabilizer of the movement. Pic a weight that you can 100% control, based on the body part you are exercising. Perform 10/12 reps without any need to enter into stabilization movements or leverage to complete the movement. You are not doing 12 reps, you are trying to get 12 muscle contractions.
How do i track progress?
Could be beneficial having a log book about your workout, until this is a guide. Wanting to chronically progress, can become a thing while recording your workouts. If you don’t sleep amazing for one night you will feel more tired pushing your workout. That does not mean you lost progress. Simply more recovery. Feeling and sensation will always precede, a written log book.
How often should i change my workout plan?
Here it is really imperative to understand that, ideally you will have your best movement as main choices. For a very colorful life i suggest to change workout every 4 weeks. I don’t think it is necessary but, changing routine and having different experiences can only help and stimulate a fitness lifestyle. For beginner or very easygoing used i would suggest every 8/10 weeks a refresh would be needed.
What about Abs?
Check my abs post in blogs, i would always suggest to add abdominal work on a daily base. Better posture, better breathing and overall physical well-being improved.
Top tips for female
For female bodies, in order to have an optimal caloric output, i suggest to regroup smartly the upper bodies. As a lower body will consume a lot, often upper body works lacks of intensity, leading to 1 or more days a week where the body is overfed. Compromising stamina to an optimal extend and possibly leaving the body in fluctuation, losing and gaining weight.
My top suggestion are, make sure you train your body based on your height and waist. A female body it’s about optimal illusion and proportions, not necessarily you need to gain booty. For example, a thinner legs will leave by instance a bigger booty. A smaller waist can make your back wider. Flat chest movement can divide the breasts over time and create a little gap in the middle. I doesn’t matter how you want to look like, any preference it’s great. Just understand and go to execute with mental clarity and truly knowing what you are doing.
DAY 1 - GLUTES, HAMSTRINGS
DAY 2 - BACK, SHOULDERS & UPPER CHEST
DAY 3 - OFF AND CHILL
DAY 4 - GLUTES, QUADS & CALVES
DAY 5 - BACK, REAR DELT AND ARMS
DAY 6 - OFF AND CHILL
DAY 7 - OFF AND CHILL
Focus on these principles and you will see something magic happening.