The trend of the fitness world in women is on the rise. Achieving a fitness body in women is possible; it requires a good diet and a selection of exercises.
Contrary to popular belief, including muscle hypertrophy exercises is a suitable method for women. It is a myth that the use of dumbbells and bars will develop the typical male body of bodybuilding. (1)
This article analyzes how exercises and diet should be for women to achieve a fitness body.
How to achieve a fitness body in women?
The main idea of developing a fitness body is to include basic multi-joint exercises in the routine. When the goal is to burn fat and tone muscle, this exercise is ideal.
The second step for women to have a fitness body is to alternate carbohydrates in the diet. This is an excellent method to burn fat and is used by many fitness women.
To achieve a fitness body, you must consume a more significant amount of carbohydrates on weight training days and reduce them on days that you do little exercise or only limit yourself to cardio exercises.
Advantages and disadvantages of female metabolism
The main advantage of female metabolism compared to male is a shorter muscle recovery time.
Studies have recorded significant differences in rest times in women compared to men. (2) Taking advantage of this fact is essential to achieve a fitness body.
On the other hand, women go through hormonal cycles constantly. These modify both the perception of food and the desire to train. Knowing this, routines and diet must be adapted to enhance fitness results.
The time when female metabolism is most similar to men’s is at the beginning of the menstrual cycle. During this period, the estrogen level is minimal.
This allows women’s bodies to use carbohydrates optimally. These days it is recommended to intensify the loads and weights in the gym. (3)
Exercise routine to achieve a fitness body
Below is a detailed exercise routine to achieve a fitness body in women:
- Bicycle crunches (15 x 3 sets)
- Side Planks (1-minute x 2 on each side)
- Front push-ups (10x three sets)
- Deadweight with kettlebell (10 repetitions x 3 series)
- Barbell squats (10 x 4 sets)
- Burpees (Maximum repetitions until muscle failure x 1)
- Lateral flights (10-12 reps with lightweight)
- Jump rope 10 minutes
HIIT workout to burn fat in women
One of the best fat-burning workouts for women is the high intensity interval training HIIT.
The essence of this type of training consists of alternating 30 to 40 seconds of active moderate load with 60 seconds of aerobic exercises with a low-intensity load.
To obtain a fitness body in women, doing HIIT routines at least 2 or 3 times a week is recommended.
These training routines are aimed at burning fat without losing muscle mass. They should include exercises to work the middle area of the body or core: planks, bicycle crunches, wheel crunches. As well as rope jumps and squats without additional weight.
Barbell exercises + cardio – A perfect combination for fitness women
To achieve a fitness body, combining exercises with bars and cardio is essential. This type of training is the most effective in depleting muscle glycogen stores.
In a workout to burn fat in women, exercises such as deadlifts and barbell squats are essential to avoid losing muscle mass.
On the days you rest, you must transition to a low-carbohydrate diet to have a fitness body to eliminate excess body fat.
Include aerobic exercises on these days combined with a low carb diet; it is the best strategy to reduce fat in the waist and hips (2).
Do gym routines help you burn fat?
Strength training in the gym performed with a moderate weight and a maximum of 12-15 repetitions can be used to burn fat. Although it is not the classic method, it can effectively achieve a fitness body.
If you are not familiar with the technique, performing these exercises is not the best choice; consult with a personal fitness trainer whenever you can.
At the end of training of this type, it is recommended to do 15-30 minutes of running to burn fat at a moderate pace and pulse.
Do not neglect to consume carbohydrates before and after long gym training sessions. And do not be afraid: you will not achieve a typical body of a professional bodybuilder woman (muscular and masculine) for a few extra calories, but on the contrary, over time, you will achieve that fitness body that I am looking for.
Diet to achieve a fitness body in women
When the goal is to build a fitness body in women, it is essential to emphasize nutrition.
For women, it is essential to limit the sources of simple carbohydrates (sugar, honey, sweets, and bakery products) as much as possible.
I am transitioning to complex carbohydrates (vegetables, cereals, and pseudo-cereals is the first rule to achieving a fitness body.
Including foods high in fiber is an excellent strategy to reduce food cravings.
A diet to burn fat in women should provide many healthy plant fats and Omega-3 fatty acids. It is recommended that approximately 30-40% of the caloric intake comes from fat.
Eliminating fat is a mistake that women often make to lose weight. A diet based on skimmed yogurt with sugar can do more harm than good in achieving a fitness body.
For a woman with moderate physical activity, the recommended amount of protein is 1.5 g per kilogram of body weight. About 110 g for women with a bodyweight of 65 kg. It is recommended to distribute this amount over about four meals.
Example of diet for fitness women
- Normal caloric intake is 2000 kcal.
- Age: 25 years old,
- Height 170 cm
- Bodyweight: 60 kg
- Physical activity: Moderate sport 3-4 times a week.
- Goal: weight loss.
- Caloric reduction: 15%. Total calories: 1700 kcal.
- The recommended amount of protein: 70 grams
- Fat: 60 grams
- Carbohydrates – 250 grams.
A daily diet menu for fitness women is described below:
- Decremented yogurt 200 cc
- Two whole-wheat toast with lean cheese
- Medium fruit
- Black coffee
- Salmon or tuna fillet (100-150 g)
- Brown rice (70-100 g)
- Arugula and grated cheese.
- If you have trained, you can add an extra natural orange juice.
- Dried fruits (50g)
- Wholegrain or oatmeal cookies (3 units)
- Medium fruit
- 40 glean cheese
- Chicken breast sautéed in olive oil (100-150 g)
- Steamed broccoli sautéed with vegetables: peppers, carrots, asparagus (200 g)
The best exercises to achieve a fitness body in women are HIIT, functional movements, and basic multi-joint exercises. Alternating routines with exercises with bars and dumbbells is essential to increase muscle strength.
To achieve quick results and successful fat burning, a diet where simple carbohydrates are limited as much as possible is recommended.
Going overboard with extreme cardio routines is not necessary to achieve a fitness body.
A training plan to burn fat in women should always include at least one of the five basic strength exercises, which will stimulate both the joints and improve the hormonal level.
Nutrition for women to burn fat should be 10% hypocaloric and with an adequate proportion of carbohydrates, proteins, and fats. Eliminating fat from the diet is a common mistake. This can cause hormonal imbalances that make it impossible to burn fat long-term.