Diet Plan For Female Weight Lifting – Ladies, aren’t you so tired of working out at home after the CRona craze that has kept us indoors all day and night for the past two years? The at-home exercise phase was great for the most part while it lasted, but now it’s time to hit the gym with this 7-day fitness workout plan for women by Susie, free pdf download.
The good thing about this 7-day free weight loss gym workout plan is that it is specifically designed for women, given that women train differently than men and lose weight at a slower pace. Women-only workout plans are important because men build muscle and lose weight faster than women.
Diet Plan For Female Weight Lifting
In general, the gym is such an intimidating place when you’re just starting out. The weight lifting gear and the feeling of everyone watching your every move just makes you want to get out and never come back.
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I’ve always shared the story of how scary everything and everyone seemed the first time I signed up for a gym membership. If you were to ask me today the one piece of advice I would give to a newbie in the gym, it would be this:
This is the secret to relieving gym anxiety. You should always have a weekly training plan. You’ll look like you know what you’re doing, even if you’re still trying to figure things out. A 7 day gym workout plan will always give you the confidence to hit the weight room like a boss! I promise you!
The best weekly fitness program should include 3-4 days of cardio, three alternating days of weight lifting, and one rest day. Combining a cardio and strength training plan at the gym gives women a better chance at burning fat.
If your goal in the gym is to lose fat, you should have a combination of cardio and strength training days because as science says, the more lean muscle mass you have, the more calories your body burns.
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We now know that lean muscle mass makes it easier for men to lose weight, so it makes sense that a good workout plan for women would be geared toward building lean muscle mass in order to achieve fat loss.
To get the most out of your 7-day gym workout plan, make sure your diet is also as optimized for fat loss as possible. Your food should include all three macronutrients – carbohydrates, proteins and fats. Excluding some of these macros from your diet will deprive your body of the essential nutrients it needs to function properly.
This 7-day gym workout is a full-body workout designed to work multiple muscles at once. The core of the workouts in this plan include compound lifts such as squats, deadlifts, bench presses, deadlifts, and shoulder presses.
To warm up for the free weight loss fitness workout plan, you’ll start each set with 15 reps (reps) using a lighter weight, and then increase the weight as you decrease the reps.
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How to do the moves for Monday’s 7-day free gym workout plan Romanian Deadlift (works hamstrings and glutes)
Holding a 15-25lb dumbbell in each hand (or a barbell in both hands), stand with knees slightly bent, feet shoulder-width apart, and palms facing hips.
Engage your core and bend forward at the hips, keeping your back straight and the weights close to your body.
Lower the weight as far as you can without rounding your back and push through your heels to slowly return the weight back to the starting position while contracting your butt.
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Load the barbell into the squat rack (if this is your first time, practice with just the barbell without the weights until you feel comfortable).
With your core engaged, place your feet shoulder-width apart and keep your chest out and your eyes focused forward.
Slowly lower your body into a squat using your hips until your thighs are parallel to the floor and pause for a second or two. Use your hips to push yourself up and repeat.
Contract your abs, back straight, and step forward with your right leg, bending both knees, with the back knee almost touching the floor and the front leg and knee forming a 90-degree angle.
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Load the leg press with appropriate weights and adjust the seat to a 45-degree angle. With your feet shoulder-width apart and knees at a 90-degree angle, place your feet high on the plate to work your glutes and hamstrings.
Grab the handles and unlock the machine and straighten your legs to push the weight away from you, keeping your back flat on the seat and core engaged.
Contract your abs, keeping your back straight as you lower your hips into a squat until your hips are parallel or below parallel.
Carefully rotate the bar onto your hips and rest it on your hips. (For a comfortable hip thrust, place a squat mat or towel over the part of the thighs where the bar will sit).
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Place your hands on the bar for support and extend your hips up while squeezing your glutes. Push back down and repeat. Always push the weight through the heels as you push the hips up, and be careful not to overextend the spine during this exercise.
Stand with your feet hip-width apart, a dumbbell in each hand, palms facing in and arms at your sides.
Squeeze your calves as you lift your heels off the ground and stand on the balls of your feet.
30-45 minutes of cardio at a moderate pace, keeping heart rate between 65%-70% of maximum heart rate.
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Load the bar appropriately (if this is your first time, practice with just the bar without the weights until you feel comfortable with the grip and form).
Use four fingers to grip the bar and lock the grip by placing the thumb over the fingers. Your hands should be placed slightly wider than shoulder width apart.
Brace your core and use your chest muscles to drive the bar down, keeping your elbows at a 45-degree angle to your torso.
Bend over and place your left hand on the bench for support. Place your right foot on the floor and bring your right elbow close to your body with your upper arm parallel to the floor.
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Keep your core tight and slowly kick your arm back until you feel the contraction. Do not move your arm while extending it. Repeat to complete the set and switch sides.
With your knees slightly bent, stand facing the machine and grab the cable bar with an underhand grip.
Keeping your elbows close to your sides and your core tight, curl up until your biceps are fully contracted.
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Brace your core and press the weights straight up, keeping your elbows slightly bent, until you reach the top.
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Hold a dumbbell in each hand and stand with knees slightly bent and feet slightly wider than hip-width apart.
Grasp the head of a dumbbell with both hands above your head and stand with your knees slightly bent.
Keeping your elbows fixed in an upright position, drive the dumbbell behind your head until your forearms are parallel to the floor.
Keeping your elbows firmly at your sides, curl the dumbbells toward your shoulders, pause, and return to the starting position.
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30 minutes of exercise on a rowing machine or treadmill (alternate 1 minute of hard rowing with 2 minutes of easy to moderate rowing or walk between a 4% and 6% incline on a treadmill).
Use your stomach for support and move your right leg toward your left elbow and return your leg to the starting position.
Pull your navel in as you bend your knees, slowly raise them to a 90-degree angle, and repeat.
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Engage your abs by pulling in your navel and lifting your head, arms, shoulders and legs off the floor and hold for 20-30 seconds. And repeat to complete the set.
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Lie on the ball, making sure that only your lower back rests on the ball, not your butt.
Engage your abs and slowly lower your legs as low as possible without your back lifting off the floor.
Contract your abs and place one leg over the other as you lift your hips off the floor. Hold for 30 seconds.
Stand with your feet shoulder-width apart, keeping your knees soft and your feet firmly planted. The dumbbell should be on the floor in front of you.
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Place the dumbbell on the floor at eye level and grip it firmly with both hands, shoulders engaged.
Brace your core, exhale and swing through your hips and squeeze your glutes as you swing the dumbbell.
Stand with your feet hip-width apart, feet turned out at a 45-degree angle, holding a dumbbell or kettlebell in front of your chest.
Slowly return to the starting position and squeeze your glutes at the top. Repeat to complete sets.
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Stand with your feet hip-width apart, knees slightly bent, holding a dumbbell in your right hand.
Squeeze your glutes and extend your left leg behind you, keeping your body weight in the supporting leg.
Engage your core and lift your right knee out to hip height and squeeze your glutes.
Get out
