It turns out that the fitness and body shaping training plan for girls can be set up like this

In recent years, as people's awareness of health has become deeper and deeper, many women who love beauty have given up weight loss drugs and started to exercise to lose weight. So what kind of fitness and body shaping training plan can achieve twice the result with half the effort for women? Let’s take a closer look at the fitness and body shaping training plan suitable for women!

1. Limit your fitness time to 30 to 40 minutes

Although some people would rather spend more time in the gym in order to achieve better fitness results, in fact, after 30 or 40 minutes, the weight loss effect will not be as good as before. From a long-term perspective, in order to ensure continued fitness in the future, you will have to reduce the intensity of your fitness. High-intensity exercise for a short period of time will have a better effect.

2. High-intensity exercise

If you're just starting this exercise, it's best to slow down. For example, if you are running or cycling, you should stick to it for at least a month to build up your endurance, and then increase the intensity of your exercise. What this means is that you're almost there when you can maintain a certain speed and still hold a conversation without taking a breath. Once you have achieved this level of endurance, you can gradually increase the intensity to achieve better weight loss results.

3. Protein

Most people don't pay much attention to how they get the protein they need to rebuild muscle. If you do the same, your fitness effect will be very weak. The reason is that whether you are doing aerobic exercise or strength training, you need protein to rebuild your muscles. Nutrition experts recommend consuming whey protein or soy protein to ensure a sufficient supply of protein.

4. Moisture

Make sure you have adequate water supply throughout the day. However, you can't just drink water before exercising because your body needs several hours to fully absorb the water. Develop the habit of drinking water regularly every day.

5. Carbohydrates

Even though some low-carb enthusiasts may think otherwise, carbohydrates are our body’s primary source of energy. If you're doing high-intensity, intense exercise, you need carbohydrates, otherwise you won't have enough energy. If you are going to drink beverages, choose those that contain carbohydrates. Bananas are also a very good low-fiber, high-sugar carbohydrate that can meet your energy needs.

6. Drink before and after exercise

Have a protein or carbohydrate-containing drink before or after your workout. Drinking it before exercise can speed up the circulation of amino acids, which can be quickly absorbed into the muscles during exercise and replenish the energy needed for muscle exercise. Have a post-workout drink to stimulate muscle growth. Eating something with protein or carbohydrates, or a meal replacement bar within an hour or an hour and a half after exercise can make your fitness results better.

7. Slow down muscle contractions

Many people will slowly contract their muscles and then relax them quickly. But if you slow down both your contraction and relaxation, you're maximizing each muscle contraction. It is best to last 5 seconds each time you contract and relax your muscles.

8. Increase the weight

When you're just starting to exercise, it's best to start with light weights so you can focus on proper form and body shaping. But once your body is in shape, it's best to lift as much weight as you can while maintaining that shape. Don't sacrifice body shaping simply for the sake of increasing the amount of weight you can lift; that won't work. However, weights combined with a good body shape can give you better fitness results in a short period of time. However, a common misconception is that weightlifting is only for people who need to get stronger and more toned. However, this is not the case.

9. Lift weights until you can’t lift them anymore

Compared to the average person, you can usually lift 2 to 3 sets of weight, but you can maximize and take advantage of the effect of each set. Lift the heaviest weight you can until you can no longer maintain normal form. Of course, lifting until you “can’t lift it anymore” doesn’t mean you have to sway and hold on until the last few times with an incorrect posture.

10. Compound Exercises

Rather than training different muscle groups, such as your biceps, separately, you can maximize your fitness results by doing compound exercises that train many muscles at once. That way, you can get the effect of a full-body workout with just a few exercises. Another benefit of doing this is that all the muscles in your body are coordinating the movement just like in normal life. Some compound exercises are more effective, such as deadlifts, squats, lunges, morning exercises, push-ups, deadlifts, bench presses, weight-bearing exercises, pull-ups, etc.

11. Balanced lifting

Rather than sitting down or holding onto something for balance while exercising, it's better to exercise while standing, standing on one leg, or using a Swiss ball. These forms of exercise force you to work hard to maintain your balance while exercising. This can make many muscle groups throughout the body stronger, allowing you to lift more weights.

12. Choose an aerobic exercise you like

As the saying goes, interest is the best teacher. When you hate a sport but have to do it, it will be boring and inefficient, and you won’t be able to stick to it for long. So, pick a sport that you love. Walking, running, biking, swimming, hiking, swimming, rowing, stair climbing machine, etc. are all fine. After the initial adaptation period, you will feel very happy and even start to look forward to it.

13. Big Mix

Don't do the same exercise day after day, otherwise once your body adapts to this level and intensity of exercise, these exercises will have no effect at all. When it comes to muscle-strengthening training, change up the content and form of your exercises every few weeks. For aerobic exercise, don't always do running or other exercises. You might as well try cross-training.

14. Correct form

Proper form is critical to exercise, especially muscle-strengthening exercises and swimming. If you're doing strengthening exercises, start with lighter weights so you can focus on your form. During the first month, it would be helpful if you had an experienced spotter or trainer to give you some guidance on form. Don't sacrifice form for the sake of weight. For swimming, you need a coach to teach you how to maintain the correct posture while swimming.

15. Hill

If you're doing aerobic exercise, such as running, biking, or walking, you may want to try some hills (of course, this is in the first two months of exercise, when you're already familiar with exercising on flat ground). This kind of exercise will make you stronger, make your limited exercise time more effective, and achieve better weight loss and fitness results. When you first start challenging yourself to climb a mountain, take it slow. Once you get used to the hills, the training effect will gradually improve. Of course, don't choose mountain roads that are too rugged, and don't exercise on the same mountain every time.

16. Circuit Training

A common mistake when exercising is to do multiple exercises in one go without any rest or pauses. This is completely futile because the muscles don't have enough time to recover. However, compared to doing a set of exercises, resting for a while, and then doing it again, it is more effective to do mixed exercises in a cycle. When you mix up your workouts, you're exercising different muscles, which means you're giving other muscles enough time to recover. Moreover, your fitness exercise is like doing an aerobic exercise.