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Female Fitness – Fat Shedding Workouts
dylanH | Dec 24, 2011 | Comments 7
Introduction
Here are a few routines I have compiled together for women to complete in the gym. They include full details on how to perform each exercise properly, including how to achieve perfect form on each exercise. I take it you are participating in mostly classes that your gym provides, which is great! These workouts are perfect for when you have some spare time on your hands or if you don’t like the classes that you are on at the time. Each workout has been devised to hit certain areas of your body or achieve certain goals like toning, lower body or core. 
Please also note that all these workouts listed here will be performed in the weights sections, yes where the men hangout. However I don’t want this to stunt your willingness to start/finish your workout or to perform below your personal best. I have been confronted by many of women who hate going into the weights sections because the men are intimdating or will laugh at them. Being a fellow man who workouts’ in this area i feel this statement is absolutely rubbish and i feel that you are fully paying customer of the gym so why don’t you get out there and enjoy the FULL benefits your gym has to offer you. There are no excuses get out there and do your best!
Do not worry about how you look performing each exercise, just focus on doing it right and shedding the fat.
Please let me know how you go with each workout that you may perform in the comments section or alternatively you can email us using the link at the bottom left of the screen. Good luck and enjoy the workout!
Fat Shedding Workouts For Women
Cardio & Toning
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| 5 minute warm up on a treadmill | |
| 15 minute lite jog on a treadmill | |
| 5 minute cool down on a treadmill | |
| 3 sets / 12-15 reps of Military presses | |
| 3 sets / 12-15 reps of barbell bicep curls | |
| 3 sets / 12-15 reps of tricep pushdowns (rope) | |
| 3 sets / 12-15 reps of lat pull downs |
Cardio & Lower Body |
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| 10 minutes on the rowing machine | |
| 3 sets / 12-15 reps of squats | |
| 3 sets / 12-15 reps of leg press | |
| 2 sets /12-15 reps of lunges | |
| 2 sets / 10 reps of stiff legged deadlifts | |
| 3 sets / 20 reps of calf raises | |
| 10 minutes on the treadmill |
Cardio & Core |
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| 5 minute lite jog on treadmill (warm-up) | |
| 3 sets / 15-20 reps crunches on exercise ball | |
| 3 sets / 15-20 reps of bent knee raises | |
| 3 sets / 30 seconds plank (increase to 60 seconds if you can) | |
| 15 minutes of interval training on a treadmill | |
| 5 minute cooldown on treadmill |
Filed Under: Specifically for Women
However, you can tell when people are lifting weights because their arms are more define.
Which has to happen first to notice a difference — loss in fat or gain in muscle?
Most of the time when I research weight loss I come across posts from people wanting/needing to lose 20 pounds or more. I’m female, 21, 5’7 and 165 pounds, but I’m an athletic 165 pounds (only 20 percent body fat). I feel as though I’d be more comfortable in jeans and my clothes if I lose 10 pounds, but its hard for me to find good advice that pertains to my situation. I work our rigorously 5 times a week (65% aerobic, 35% strength), and I eat about 2000 cals a day. I’m a very busy student (ROTC, research program, full time student) but I cant seem to shed just a few pounds. 1.5 years ago I was 155 and VERY happy with how I looked, but somehow I put on a little weight (maybe too much stress eating of fatty foods and alcohol). It is very hard for me to eat less that 2000 cals being as active as I am. I am a vegetarian, and I try to eat a lot of vegetables. Does anyone have advice? Oh, and if you think 165 is too much, I make a 300 every time on my army physical fitness test. A perfect score. So I believe a whole lot of it is muscle.
do i need to just keep doing the same amount of weight i usually do?
im 17
weight 140
5,4
No hoodia, green tea and other diet plans please.
I EAT VERY HEALTHY.
FIND IT DIFFICULT TO CALCULTE CALORIE INTAKE.
I’m only 13 and I wanna shed off about 15 lbs. I’m 5’8 150lbs. This is the 1st time I’ve ever tried to loose weight. So I have no idea what I’m doing. I guess I just wanna know if doing what is down below will get me to my 15lbs goal. Also if I am on this same path (eventually I’ll upgrade the fitness part as I get into shape) will I achieve a 6 pack?
I go on an elliptical machine for 15 minutes.
Then go outside and do this:
Jog for a minute (warm up)
Sprint for 30 seconds.
Jog 30 seconds
Sprint 30 seconds
Jog 30 seconds
Sprint 30 seconds
Jog 30 seconds.
Sprint 30 seconds.
Jog for a minute (cool down)
I do that every three days. But go in the elliptical every day.
Then I lift light weights.
After that I do like 2 sets of 10 push ups…6 sets of 25 crunches.
I don’t know if my diet is working or not. I eat 1200 cal. or less. I usually eat 3 meals a day. and snack twice.
I haven’t broke 1200 and don’t plan to!
Ex of daily intake:
Breakfast: Bear Cereal
Snack: Apple
Lunch: chicken salad
Dinner: Low fat pizza rolls.
Oh!!! And what are ways to build up my speed and agility.??
I’m a girl.
I am a 5’7″ female and 29 years old. My current weight is 135 lbs. This year, I have lost 52 pounds through diet and exercise. I am happy with my current weight, but today I was advised that my body fat percentage is 29%, which I understand to mean that my body fat percentage is still close to the obese category. I would like to bring this down to at least 23%. To achieve my weight loss, I have been doing cardio exercise for an hour and weight training 30 min 3 times a week (and water aerobics the other days). Now that I have reached my weight loss goal, how should I adjust my workout so that I can successfully lower my body fat percentage? I am not interested in shedding any more pounds, but am interested in losing pockets of fat that still remain on my lower abs and love handles. Also, to achieve weight loss, I have been consuming 1300 calories a day, comprised of 55% carbs, 25% protein, and 20% fat. Should I decrease or increase this to lower my body fat %?
I’m a 12yr old female and overweight. So i’m planing to lose 1-2 pounds a week.
(Please do not say,are you sure you’re overweight,because even my dietitian said i’m overweight).
Any way
Is it safe to lose 2lbs each week?