This 12 week fat loss gym workout plan for women is designed specifically for fat burning and to build your desired beach body. Abs are done twice a week. There is no need to train abs every single day as this will only strain the muscles. By performing cardio in the end of the routine or early in the morning your body will use stored fat as fuel rather than any carbs or food that you eat throughout the day. In case, if cardio become easier you can increase the speed or incline of the treadmill. You can also try high intensity interval training.Don’t miss:. DietA well planned diet can be very effective for weight loss.
Diet is as important to this routine as performing each exercise with as much intensity as possible. For an individual to see visible weight loss from this fat burning workout plan, it is necessary to eat a clean and healthy diet to enhance results. With a fat burning routine it is very important to take twice amount of protein. will boost your metabolic rate by 20-30%. The main point is, this elevated metabolic rate due to protein heavy diet will last for several hours after eating. Protein rich diet will also help you suppress hunger and appetite for hours after eating.Try Carb Backloading: carb backloading is a tactical diet approach to get the biggest weight loss benefit out of every one of your workouts. In carb backloading you limit carbohydrates through the day and wait to consume carbohydrates after a workout or much later in the day.
12 Week Intermediate Workout Program Pdf
When you eat carbs after a workout it will used as a fuel to muscle cells, this minimize the storage of carbs in fat cells.The theory behind carb backloading is very simple, when you rest, the hormone called Insulin bring most of the carbs to fat cells where it is stored as fat. But after a workout you will be in high activity state, so most of the carbs are delivered to muscles. Each night while you sleep, your body start burning fat. If you don’t consume carbs at your first meal, this fat burning continues.It is also important to have one moderate carb loading day/week to confuse the body, thus stimulating metabolism and fat loss. You need to eat a clean and strict diet to maintain proper calorie intake to stimulate the fat loss you are looking for. Heavy carbs and processed foods should be stayed away. Drink plenty of water while performing this as drinking water helps to keep up your metabolism and hydrate your muscle tissues.
Combining these diet strategies with your workouts will give a boost to your weight loss journey. 12 Week Fat Burning Gym Workout Plan for Women. Training Level: Beginner/Intermediate/AdvancedTraining Days: 3 DaysRoutine Duration: 12 Weeks or 3 MonthWarm up: 5min warm up before you begin your workoutRest: 60 or 90 sec between setsProtein Intake: Take twice amount of proteinSleep: 8 hrs Daily Workout Schedule:Day 1 ( Monday): Upper BodyDay 2 (Tuesday): Lower Body and AbsDay 3 (Wednesday): Rest DayDay 4 (Thursday): Upper BodyDay 5 (Friday): Lower Body and AbsDay 6(Saturday): Rest DayDay 7(Sunday): Rest DayRelated:.Workout Plan.
In the beginning start with 3 cardio sessions per week. And continue the progression like that. After one month you will do 4 cardio sessions per week.One more thing do cardio only after weight training. The advantage of doing weight training before cardio is that most of the glycogen will be utilized for weight training. So when you do cardio after weight lifting your body will burn fat for energy. Additionally a recent research conducted in University of Tokyo found that doing cardio after weight lifting will burn more fat during the first 15 minutes of the cardio session than doing cardio before resistance training.Tip: Incorporate more HIIT cardio workouts for better results.