Slimming and extreme slimming bodybuilding program
3, 5 or 10 kilos to lose weight. How to lose weight quickly? The good reasons for losing weight in women are many and varied: to feel better about your body, after a period of relaxation or overwork, after pregnancy, for health reasons or in anticipation of an event you want to to be on top.
Let us accompany you in this sports program to lose weight where you will be given all the tips and advice, from the choice of exercises to the intensity, frequency and duration of the exercises.
index
- 1. Principles of slimming training to lose weight
- What bodybuilding exercises to lose weight?
- Intense cardio workout for weight loss
- What is the intensity of strength training to lose weight?
- What is the frequency of training?
- What is the duration of the training ?
- 2. Fitadium slimming and weight loss program
- 3. What are dietary supplements for weight loss?
A slimming program for women that adapts to your needs. All the advice to feel better about your body and do the right exercises.
Principles of slimming training for weight loss
Fitadium has developed a weight loss fitness program designed specifically for women. The slimming gym program is a training plan that includes cardio exercises to eliminate fat mass and fitness weight training to strengthen the silhouette.
You don't know where to start to lose weight, or which exercises to lose weight to favor in the gym? The Women's Slimming Program offers all the techniques to achieve sustainable and reasonable weight loss.
What to remember from the slimming and weight loss training program:
- Training: 70% cardio, 30% strength training
- 60% core exercises and 40% isolation exercises
- Use of light loads
- Training times 5 times a week including 2 cardio
- medium density
- A session that lasts 1h15 max
What bodybuilding exercises to lose weight?
Cardio exercises are the basis for losing weight and burning the maximum amount of stored fat. But bodybuilders for weight loss supplement to prevent muscle wasting.
The Extreme Slim Bodybuilding Program offers a workout that is 70% cardio and 30% strength training. But be careful not to do cardio and weight training exercises on the same day. Otherwise, book cardio exercises at the end of the session.
Comment intégrer le cardio dans votre programme ?
| Day of the week | Muscles worked |
| Day 1 | Pectorals / Shoulders / Triceps / Abs / Cardio |
| Day 2 | Cardio |
| Day 3 | Rest |
| Day 4 | Quadriceps / Adductors-Abductors / Abs/ Cardio |
| Day 5 | Cardio |
| Day 6 | Lats / Biceps / Abs / Cardio |
| Day 7 | Rest |
Warming up
Warming up for this weight loss program for women in the gym is an important step that should not be overlooked. It prepares your muscles for effort and prevents injury. For cardio:
- Ride a bike, treadmill or other machine at moderate speed for 5 minutes.
Before the bodybuilding session, the warm-up will consist of practicing:
- 5 minutes of cardio of your choice (treadmill, bike, etc.)
- 10 movements shoulders stick, front back and alternating arms and shoulders right left
- 10 stick squats
- 10 good morning stick
- 10 hip rotations on one leg, each side
- 10 ankle rotations on each side
Cardio exercises
Cardio exercises are recommended to eliminate fat mass. This training program emphasizes cardio training to promote fat loss as a priority . This type of program combining cardio and exercises for women will both target fat and strengthen muscles .
You have the choice between all kinds of cardio activities: bike / rower / elliptical / treadmill / skipping rope / stepper... The important thing is to work the heart so to respect the maximum recommended heart rate (60 to 65% of the FCM) which is the best frequency for losing fat. The cardio should last at least 30 minutes .
Bodybuilding: basic exercises VS isolation
This free weight loss program is made up of 40% basic exercises that will activate the metabolism and trigger a hormonal response favorable to fat burning . The 60% isolation exercises consist of working a particular muscle in order to shape the muscles and firm up your figure .
Cardio workout intensity for weight loss
The moderate-intensity cardio exercises in this weight loss sports program are recommended to burn as much reserve fat as possible . Indeed, the longer the effort lasts, the more fat you burn , so it is in your interest not to work too much at high frequency to be able to maintain a long effort.
This is the physiological threshold for lipolysis (where fat is burned). This is why the recommended average FCM is between 60 and 65%. To properly manage your cardio and meet the recommended heart rates for weight loss and muscle building, you will need to apply the percentages that keep you within the lipolysis threshold. You will need to calculate your FCM to follow this extreme slimming program, or see our detailed article on maximum heart rate.
What intensity in bodybuilding for weight loss?
Medium to light loads
In gym training for women, the intensity of the weight training sessions will be moderate. For this, the loads used are light to medium , to give priority to the volume of work.
Once the exercises are well mastered, to add intensity without lengthening the sessions, we introduce intensification techniques : the superset at moderate intensity, always with light loads.
Number of reps and sets
The goal in this women's slimming program being to burn as much fat as possible, we will promote the maximum number of repetitions with light weights to draw the muscle without changing its volume .:
3 or 4 sets of 15 to 20 repetitions or more for large muscles (glutes, thighs) that burn a lot of calories.
For the other exercises, we will preferably do 12 to 15 reps
The point is to repeat these workouts regularly, alternating them with cardio activities .
Rest time
The break times of this weight loss fitness program are limited (1 min to 75 sec) because the muscle must have enough time to recover but remain within a sufficient stimulation threshold to develop, this is what will give intensity to your session. The abs recover more easily, which is why we work them in series to the max and that a 30-second break between two series is enough.
What training frequency?
To lose weight and build muscle, as the loads are light and the intensity moderate, you can afford a high training frequency . The training volume is 5 sessions per week , which makes it possible not to lengthen the sessions too much while burning as much fat as possible. It is important to give the muscles time to recover with 2 days of rest per week.
What is the training duration?
The weight loss bodybuilding session will last 1h15 maximum per session to burn a maximum of calories without causing too much catabolism , that is to say, without causing muscle wasting or stressing the muscles. The muscles must recover between two sessions.
Too long a muscle building session would have the effect of "stressing" the muscles, promoting the synthesis of adipose tissue and water retention, due to a significant release of cortisol. The 1 month weight loss program is intended to be followed for a minimum of 4 weeks, but it can be extended without risk.
Fitadium slimming and weight loss program
Summary of your program
- Objective: weight loss and slimming
- Duration: 4 weeks
- Supplements: extreme slimming program
Day 1: Pectorals / Shoulders / Triceps / Abs / Cardio
| Muscles | Exercises | Nombre de séries |
| Warming up | Rower | 5 minutes |
| Pectorals | Incline press | 4 x 15 reps |
| Pec deck | 4 x 15 reps | |
| Pull over | 4 x 15 reps | |
| Shoulders | Lateral Raises | 4 x 15 reps |
| Rowing menton | 4 x 15 reps | |
| Triceps | High pulley extension | 4 x 15 reps |
| Extension 1 arm neck | 3 x 2 – 15 reps | |
| Abs & Obliques | V crunch on bench | 4 x 15 reps |
| Cardio | Elliptical | 30 minutes |
Day 2: Cardio on an empty stomach
| Type | Exercise | Duration |
| Cardio | Bike or Elliptical | 45 minutes |
Day 3: Rest
Day 4: Quadriceps / Adductors-Abductors / Abs / Cardio
| Muscles | Exercises | series name |
| Warming up | Bike | 10 minutes |
| Quadriceps | Horizontal press | 4 x 15 reps |
| Lunge front bar | 4 x 20 reps | |
| Leg extension / Leg curl assis | 4 x 12 (Superset) | |
| Adductors / Abductors | Machine adductors / Machine abductors | 4 x 12 (Superset) |
| Abdo & Obliques | Roman chair | 4 max |
| Cardio | Bike | 30 minutes |
Day 5: Cardio on an empty stomach
| Type | Exercise | Duration |
| Cardio | Bike or Elliptical | 45 minutes |
Day 6: Lats / Biceps / Abs / Cardio
| Muscles | Exercices | series name |
| Warming up | Rower | 5 minutes |
| Backbones | Neck pull-ups | 4 x 15 reps |
| Rowing machine | 4 x 15 reps | |
| pull down high pulley | 4 x 15 reps | |
| Biceps | Curl Z barre | 4 x 15 reps |
| Curl a dime rotation externally | 3 x 15 reps | |
| Abdo & Obliques | Crunch twist au sol | 4 x 20 reps |
| Sheathing | front plank | 4 x 60 seconds |
| Cardio | Elliptical | 30 minutes |
Day 7: Rest
What supplements for weight loss?
The main nutrients to help lose weight and build muscle are protein and fat burners . Proteins prevent muscle wasting due to diet during a weight loss program and have a very useful appetite suppressant effect when trying to lose weight.
Doing weight training to lose weight is good, but it is not enough. If you have a surplus of calories per day, you will spend a little more by moving more, but not enough to create a real deficit if your calorie intake is high.
OUR BURNERS
It is the combination of sport + diet that gives the best results for burning calories. To develop good habits, see your special slimming and weight loss diet program .
When you have lost your first pounds, you can then continue to consolidate your results with the following bodybuilding fat loss programs:
- Thighs – Buttocks slimming program : to target recalcitrant excess weight located in the thighs and buttocks and get rid of cellulite.
- Flat stomach slimming program: a more specific program to eliminate belly fat and slim the waist.
- Remodeling Fitness Program: sculpt your body by following a precise routine combining weight training, cardio and fitness classes.
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