In weeks 1-4 you’ll be focusing on a reconditioning phase. Yes, there are some benefits to cardio which make it a great way to keep fit and healthy. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! 1st Place - rh19 View This Author's BodySpace Here. Since compliance is crucial to achieve results, if a program is easier to follow, it will be more effective. Machine bench press/Barbell - Dumbbell bench press: 2x12 60-65% 1RM. The way we’ve structured this program is into 3 blocks of 4 weeks. It’s the easiest of the three phases, but still a tough start to your transformation. What Is The Best 12-week Fat Loss Transformation Workout For Women? A goal or goals should be set prior to starting the exercise program for weight loss, such as obtaining a certain body fat percentage or losing x number of pounds. I have been exercising at home, but recently joined a gym. TOPIC: What Is The Best 12-Week Fat Loss Transformation Workout For Women? Cheers. 1. It would take years and years of daily (probably twice daily in all honesty) training, along with many drugs and supplements to get anywhere near overly muscular. Saturday: 60-75% of age predicted max, for 35-50 minutes. Annals of Nutrition & Metabolism. Monday: 60-65% of age predicted max, for 40 minutes. This is to ensure that an increased caloric expenditure is occurring, enough to place the body in a negative energy balance, an important concept that is necessary for weight loss (Strasser et al., 2007). Normally, a person beginning a fat loss transformation needs a simple program. Machine bench press/Barbell - Dumbbell bench press:: 2x10 65-70% 1RM. It’s ‘curve appeal’ we’re after here, without the muscle bulk. We could have added more in, but in today’s hectic world we wanted to make sure you could hit the gym less frequently, but still reach your goals – that way you have more time to do other things you enjoy. How much fat can you expect to lose on this plan? There are a huge amount of strength training benefits that cardio just can’t give you. Once you’ve got to the end of the circuit you can rest for 3 minutes before starting again. Weeks 5-8 are a targeting phase where you will begin to shift focus on developing key muscle groups such as your butt, legs and abs. Your clothes will feel just that little bit looser and you’ll notice the weights you were lifting on day 1 are feeling much lighter. The above program is not set in stone and can work with a multitude of women. Further details are below. Workout of the Week is where forum members are asked to answer questions about what they think the best workouts are. Should this be an area of concern, it would be best to consult with a nutritionist or other professional that can asses current habits and give recommendations. How Much Cardio And Weightlifting Would Be Required? I recommend to this group because I feel that they can adjust to and handle the intensity as well as having a desire to complete it. Looking for the best program to get you started? You also need simplicity in terms of diet. Follow the cardio with a whole body weight workout. Machine bench press/Barbell - Dumbbell bench press: 3x12 60-65% 1RM. Who Would You Recommend This Workout Program To And Why? It would be for those looking to get into exercise a little more aggressively and have their goals include losing weight. However, it would be best if whole or lower body exercise is performed for the given exercise program. So many women feel insecure about the way they look because of bad advice, where crash diets and endless spinning classes leave you exhausted and feeling hopeless. We are not talking about training for a competition, necessarily, but simply fat loss and transformation. Strasser, B., Spreitzer, A., Haber, P. (2007). For those who are extremely overweight, have never exercised at all (sedentary), or have any medical condition that may cause potential complications, I would recommend another program after examination by a health care professional. Monday: 60-65% of age predicted max, for 45 minutes. Again, simplicity. How much cardio should be included in this fat loss program? But even if you were to lift super strong during this Greatest Physiques Workout Program, we guarantee that you’ll achieve nothing but athleticism, shape, tone and strength…. But we know some of you are already itching to plan or make a transition to getting bigger and stronger and packing on size. All rights reserved. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Thursday: 60% of age predicted max, for 50 minutes. Check regularly for the latest, Greatest Physiques. Finally, in weeks 9-12 you’ll be hitting your body with an all-out tuning phase where you’re ramping up the integrated cardio element to strip down any remaining fat, while focusing on discovering those beautiful curves you’ve been working hard on in the previous phases. © 2020 Greatest Physiques. In as little as 90 days you’ll completely transform your body. What is the best 12-week fat loss transformation workout for women? Cable triceps extension: 1x10 -same as above. This is more or less to obtain accurate heart rates and avoid other potential problems. 12 WEEK WOMEN’S WORKOUT PROGRAM. American College of Sports Medicine. That’s because as a woman, your body isn’t set up to let you pack on slabs of muscle like a man can. Each week, swap one exercise per body part for a new one from the Exercise Exchange List on page 3. You also only are working out or going to the gym three days a week. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. The mode of exercise for this program is left open as to allow for more variety and accommodate any particular need (medical or orthopedic). Greatest Physiques is the number 1 destination for the best looking bodies on the planet. It’s a tough, intense way of training – but it’s guaranteed to push the boundaries of your body. What Is The Best 12-Week Fat Loss Transformation Workout For Women? Thursday: 60-65% of age predicted max, for 60 minutes. Thursday: 60-70% of age predicted max, for 45-50 minutes. Overtraining, with excessive fatigue and soreness, may make someone quit too soon. © 2020 Bodybuilding.com. ©2020 Greatest Physiques. Easily. Tuesday: 60-65% of age predicted max, for 50 minutes. Who would you recommend this workout program to and why? Building up your fitness and starting to lay down foundation muscle, Zoning in on key areas and building some lean muscle, Dropping body fat and showing off your lean and athletic figure. You will add muscle – after all, you can’t shape and curve a muscle without adding some small amount of volume to your frame. If you’re new to weight lifting it can be a daunting prospect to take the first steps and get started. The most important reason is that you just don’t have enough of the anabolic hormone testosterone flowing through your blood to support muscle growth (there’s a reason why female bodybuilders aren’t just muscular but have square jaws and deep voices). Most people will not follow a routine with many complicated exercises, especially if they are starting from a point where they don't know how to do any. Monday: 70-75% of age predicted max, for 35 minutes. And hey, we’ve kept the abs work in there too. Be specific. Friday: 60-65% of age predicted max, for 60 minutes. It's also important to avoid overtraining. However, the overall results will depend on the amount of effort put in; no deposit, no return. With the right training and nutrition plan in place, it’s possible to make some great changes to your body within a couple of weeks. But, 12 weeks is long enough for not only you, but others around you to really notice the difference. The goal of this program is to take you from your current starting point, to a leaner, stronger, and curvier woman who is both confident and healthy. With all of these phases, the idea is to alternate between session 1 and session 2. [220-age] x intensity% Example: heart rate for 30 year old looking to exercise at 70%. The time for rest and recovery will help the results, as long as there is no over eating. If this method is troublesome, then just use the best judgment possible. We’re positive you’ll hear comments like…, “Wow, you’ve been working out haven’t you?”. How much weightlifting should be included in this fat loss program? There’s still some upper body exercises in there to help you maintain tone and strength, but not as much. Tuesday: 60-65% of age predicted max, for 45 minutes. A majority of the workout-centric advice and tips in this issue center around fat-burning and workout routines that’ll help you get or remain lean all year. Beginners can expect to pack on at least 10 pounds of muscle due to the overcompensation to the new stress from lifting and the need for new muscle to perform. Understand, however, that there exists an inverse relationship between intensity and duration. The workout itself targets your lower body three times a week with a strong focus on your glutes, and your upper body twice a week … They’re short, sharp and productive. This guide dispels the myth that you have to do endless hours of cardio to achieve a slimmer body. Dumbbell Lunge 2 - 3 12 - 15 3. Good luck! What is the best 12-week fat loss transformation workout for women? Philadelphia, PA: Lippincott Williams & Wilkins. Squat 3 - 4 6 - 12 2. This 12 week program is perfect for any healthy woman who is looking to transform her body through a good weight lifting program. (2006). Twelve weeks is a good time frame to set some short-term fitness goals. Exercises, durations, etc. Healthy choices and portion control should be implemented so that the body has reason to metabolize its stored fat. 12-Week Diet Plan For A Lean & Hard Muscular Physique The following plan includes a good balance of proteins, carbohydrates and fats, along with valuable vitamins and minerals to support gains in muscle and performance. Wednesday: 75-85% of age predicted max, for 30 minutes. Instead, we’re going to embrace the fact that you want to build something to be proud of using weights, and a healthy, long term approach to health and fitness. If the workout is only going to last for 15-20 minutes, then work level should be higher. Five sets of five should be done for all exercises. 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