MUSCLE & STRENGTH’S 10 WEEK WOMEN FAT LOSS WORKOUT

This 10-week women fat loss workout program is perfect for any healthy woman who is looking to transform her body through a good weight lifting program.

Workout Summary

Main GoalLose Fat
Workout TypeSplit
Training LevelIntermediate
Program Duration 10 weeks
Days Per Week 7
Time Per Workout 60-75 minutes
Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, Machines
Target Gender Female
Author Herfitness Team
women girls stylish free size stretchable combo perfect women sports combo, sports tights for women for gym sports tights women sports for women nike stainless steel shaker bottle Jeggings for party and daily life shaker protein baby steel sipper glass sipper electric protein shaker optimum nutrition shaker yoga mat sports mat tights for tights for women sports leggings n sports tights sports tight pants sports tights under 500 sports tights for women below 600

Workout Description

Fat loss is a common goal for a lot of women.

However, there’s a lot of misinformation out there on how women should diet and work out to achieve this goal.

Most women’s magazines will tell you that some fad diet, some basic ab & glute workout circuit, or even tons of cardio is the solution.

The truth is, these things can work (when part of a larger, complete plan) – but there’s nothing special about them and they can make your fat loss journey a lot more difficult than it has to be.

In reality, hard work with some resistance training balanced with some additional cardio to ramp up your daily calorie expenditure is the best approach.

And when paired with a diet that puts you in a slight calorie deficit, it will help you shed any unwanted body fat you may have.

The course will teach you how your body loses fat, how to utilize workout plans on our website to maximize fat loss, how to eat for fat loss, how to supplement to lose body fat and how to track your progress.

Muscle & Strength’s Women Fat Loss Workout

This 10-week workout program is perfect for any healthy woman who is looking to lose unwanted body fat through a good weight lifting and cardio program.

The goal is to increase the number of calories you burn by performing exercises that require multiple muscle groups to help complete the exercise. These are known as compound lifts and will help you burn way more calories than isolation exercises will in the long run.

By the end of the 10 weeks, you should notice tighter, slimmer, and stronger muscles and better body composition than when you began.

The workout itself will focus predominately on building the muscles of the legs and glutes. There will also be upper body workouts that will focus on sculpting the muscles of the arms, back, and shoulders.

Lastly, we’ve included cardio and core training to help you burn additional calories during the day and to tighten up your midsection for a more slender figure.

Rest periods for these workout programs should be kept to 30-90 seconds in between sets and exercises. On days you perform a circuit, no rest should be taken until after the circuit is complete.

Day 1: Upper Body Focus

ExerciseSetsReps
1. Pull Down312
2. Dumbbell Incline Bench Press312
3. Cable Lateral Raise315
4. Seated Cable Row312
5. Dumbbell Curls212
6. Tricep Overhead Extension212
7. Machine Curl212
8. Rope Pressdown212

Day 2: Lower Body Focus

ExerciseSetsReps
1. Barbell Squat312
2. Romanian Deadlift410
3. Walking Lunge315 Each
4. Bodyweight Curtsey Lunge312 Each
5. Glute Kick Back315 Each

Perform 10-15 Mins of Preferred HIIT Cardio on exercise machine of choice following a 20 Sec: 10 Sec work to rest ratio.

Day 3: Cardio, Abs, & Glutes

Perform 20-30 mins of low-intensity steady-state cardio. After cardio, perform the following abs and glute circuit:

ExerciseSetsReps
Plank330 Secs
Bodyweight Glute Bridge315
Ab Crunch320
Glute Kick Back312
Mountain Climbers312 Each
Side-Lying Clams312 Each
Oblique Crunch312 Each

Day 4: Upper Body Focused

ExerciseSetsReps
1. Dumbbell Row412
2. Seated Shoulder Press312
3. Cable Face Pull312
4. Dumbbell Bench Press312
5. Close Grip Pull Down315
6. Seated Curls312
7. Lying Tricep Extensions312

Day 5: Lower Body Focus

ExerciseSetsReps
1. Reverse Hack Squats312
2. Leg Press312
3. Leg Extension315
4. Leg Curls315
5. Standing Calf Raises325

Perform 10-15 Mins of Preferred HIIT Cardio on exercise machine of choice following a 20 Sec: 10 Sec work to rest ratio.

Weekends: Cardio, Abs, & Glutes

Perform 20-30 mins of low-intensity steady-state cardio. After cardio, perform the following abs and glute circuit:

ExerciseSetsReps
Plank330 Secs
Bodyweight Glute Bridge315
Ab Crunch320
Glute Kick Back312
Mountain Climbers312 Each
Side-Lying Clams312 Each
Oblique Crunch312 Each

10 Week Women Fat Loss Workout Notes

The workout listed above is set up so you only have to dedicate 4 days to make it to the gym. Ideally, you’d have some form of physical activity as part of your healthy lifestyle every day. That is why some low-intensity cardio is recommended, along with glute and core work, on rest days.

Most intermediate-advanced women trainees should have no problem recovering from the structure of this workout. The layout is structured in such a way to maximize the amount of work that can be done each week while allowing full recovery for women.

If you need to miss a training day during the program (which will happen), try to make sure it’s cardio, glute, and core day. The key to being successful with this program is ensuring you hit the majority of the weight training sessions during the week.

The main form of progression for this women fat loss workout should be increasing the weight used when able to do so. That is why your training days will be the same during the entire duration of the program.

Track your workouts, the weight used, and how you feel after each session. This will allow you to better gauge when it’s an appropriate time to increase the weight on a given exercise in the following session.

Clothes are also important for weight loss because clothes like a sports bra and sports tights give you the full potential to move freely but only good quality clothes like herfitnesscart sports products. The price of a sports bra, tights, bottoms, and other accessories are very low and we offer only premium quality products.

Editor’s Note: Be sure to share your progress with us! We’d love to help out, keep you motivated, and even feature your success. Tag us in your transformation posts on social media!

her fitness hard work motivation inspiration Tank top new tank top latest tank top low price tank top tank top for gym tank top for workout tank top for running casual tank top designer tank top stylish back bra sport bra free size sports bra for women for gym jockey sports bra for girls sports bra for gym nike sports bras padded sports bra calvin klein padded sports bra for women for gym tights for women sports, sports tights for women for gym sports tights women sports for women nike tights for women sports leggings n sports tights sports tight pants sports tights under 500 sports tights for women below 600 jogging tights running lower low price tights premium bottoms

Women’s Fat Loss Nutrition Overview

The specific diet you use when performing this program will not affect your eventual results too much – so long as you’re in a calorie deficit.

To achieve a calorie deficit, you must burn more calories than you are consuming.

Once you have your calorie maintenance needs, subtract 100-250 calories from this number. This is a good starting point for a deficit, as you don’t want to drop your calorie intake too drastically.

Measure your progress while you are performing the program and reassess your calorie intake as needed.

As mentioned, the specific type of diet you eat doesn’t matter too much. Although to get adequate nutrients, you’ll want the majority of your calories to come from whole food sources such as lean meats, whole grains and oats, fruits and veggies, low-fat dairy, nuts and seeds, and other healthful food options.

Tagged , , ,

Leave a Reply