women fitness guide

Fitness Guide for women!

I want a sexy body!

Women fitness guide – The world of fitness can be intimidating at first and above all, is full of repetitive questions where the answers are sometimes different according to the speeches of each. We are there to help you and get the most out of training, its approach, and nutrition, so that you master your body and blow everything in your room! And also to drop once and for all those magazines that say anything! Build your own knowledge! Let’s go!

women exercise

What is this guide for women fitness and exercise?

It is for all women, regardless of age. Whether you are a beginner, intermediate or advanced, this guide will help you achieve your goals! It will be very informative for beginners, interesting for intermediates and a good reminder of progress!

There are so many things and settings to consider that just going to the room can get complicated.

“What should I eat before and after? If I do not have good nutrition I will not have the good results”

“What kind of cardio should I do? ”

“I will surely muscle myself too fast! Etc.

These questions are frequent and legitimate, this guide will erase them completely from your head. It’s not with Dukan diets, magazine diets or by eating 5 fruits and vegetables a day that you will go far. The goal is for you to know for yourself:

Which training to adapt according to your body and your objectives

Women fitness guide – What nutrition to adapt at any time of the year

To be independent!

So, in the classroom, it’s easier for you to go to a machine where there is no one than to go squat with all the boys and go get dumbbells. while it’s armored by awesome guys. No matter, nobody will bother you, on the contrary, they will be the first to give you a hand if you are in difficulty. So do not be afraid next time!

Enough talk, we attack!

Train for a better body

Many women worry that training with weights will make them look like The Rock! So they spend hours doing cardio to keep their feminine look. The truth is that women do not have the hormonal background to take muscle like men. What percentage of men who train in the hall is like The Rock?

women body fitness

The hormone responsible for this increase in muscle mass is testosterone. Women have a fraction compared to men (men have about 16 times more than women). What to conclude? Well, that means you can go squat and bench press without any worries! At worst, you will only have beautiful buttocks!

Those who have a masculine aspect are professionals who train for years and who are not very natural, so do not make a second!

Perform well

The program available at the end of this guide aims to improve your strength, muscle mass and therefore gradually reduce your fat level.

To succeed in this session, here are the points to follow:


Start with 5 to 10 minutes of carpet/ elliptical/bike quietly to warm your body and start to focus. Then, depending on the muscles you are targeting during your session, do a few sets of warm-ups at a lightweight to prepare the muscles, joints and nervous system.

Composite movements with heavy load

To gain muscle, it is not by doing 30 reps on a machine and congesting the muscle that the fibers will be torn and then repaired.

Choose a compound movement (‘we’ll come back to it later) a charge that puts you in check between 6 and 8 repetitions and take 2 minutes of rest between each set. Also, vary during your session using a charge that puts you in check between 8 and 10 repetitions.

Isolation movements to complete the muscle

These exercises are used to isolate one or more muscles. They are not to be placed before the compound movements but you must still take a heavy load as for compound movements.

Cardio at the end of the session

At the end of the session, you will finish with 15 to 20 minutes of intensive cardio, HIIT more particularly, namely high-intensity interval training. You give everything for 30 seconds, then take 1 to 1min30 of recovery. You can do it in different forms, we’ll come back to it

Stretch yourself

Have you finished your session and are you in a hurry to return? Do not forget to stretch to make your session beneficial to 100 and also limit aches.


Surely the most neglected and yet the most important element. We give you a concrete example. We see guys in the room lifting 90 kg in the bench press. So far, so good. We see them a year later, still at 90kg, no physical progression! Do you see where we are coming from?

If you do not gradually increase your loads, your body will adapt to the load and will not evolve, as simple as that. So note your performance and ride the weights every 3 to 4 weeks, gradually, never stay in your comfort zone.


The must-have for your training

Compound exercises

women fitness and exercise

Composite exercises/movements are poly-articular exercises that therefore require the most muscles and therefore fibers! This is where you gain strength and volume in a uniform way. Be sure to perform compound movements with each workout.

In addition to all that is described above, they work on abdominal sheathing and cardio, and yes, these exercises are difficult to perform but effective!

Here is a list of compound exercises:

  • squatting
  • Raised from the ground
  • slots
  • pushups
  • Dips
  • Bench
  • Military Developed
  • Pumps etc.

Isolation exercises

The isolation exercises come after the compound movements, they complete them. They are used to increase the strength and muscle mass of a muscle group. For example, if you curl bar, you only target the biceps. They are to be placed in a session, but to a lesser extent than compound exercises.

Here is a list of isolation exercises:

  • Curl biceps
  • Triceps extension
  • Calf extension
  • Leg curl / extension
  • Lateral elevations (shoulders) etc.

Choose the right number of series and repetitions

There are 3 types of development:

  1. Strength
  2. hypertrophy
  3. Endurance


You will seek to develop your strength but especially hypertrophy (increase in muscle volume). How to proceed?

Women fitness guide – This is done in several steps:

Warm-up: If you’re beating your legs, for example, warm up on several sets without emptying your energy supply. Make a series of 5-8 slow reps, with rest periods of 2-3 minutes for your body to prepare for what will happen next.

Power-set! You will perform two sets of strength. That is to say, two series where you put a weight that puts you at failure in the third repetition, so very heavy and trying. 3 minutes of rest between each series.

You go down again, and that’s where you will work hypertrophy. Your muscles and nervous system are alerted to the maximum and all fibers are ready to be recruited. On all the exercises that will follow, you will perform series that put you to failure between 6 and 8 repetitions. And towards the end of the session, series that put you to failure between 8 and 12 repetitions. So you will work type II fibers, they will be subject to hypertrophy.

You said, “It sounds like a tough, man-made workout.” Yes and no. Yes because the body must be surprised and must leave his comfort zone. No, because you’re too used to seeing girls in your room, on Facebook or on youtube to make simple and light movements, which lead to no results.

At the end of the session, a technique that works well too is to perform a series of 15 to 20 repetitions, for example, press, squat or bench press to completely complete your muscle and bring him the maximum blood.

Do not be afraid to fail!



The cardio that you will adopt depends entirely on your goals and your tastes. Here are the options:

(High-Intensity Interval Training) HIIT

HIIT is the most effective exercise in terms of fat-burning while preserving muscle (studies have shown that it even promotes construction, the example of sprints). HIIT is also very easy to execute, but challenging. Here is a great exercise: Carpet 7km / h for 1min, 12.5kmh for 45 seconds, then 7km / h etc. All for 12 minutes, that’s enough!

Muscular training:

If you had a horror of everything that is race, etc. you can perform HIIT during your weight training session. Reduce your rest time to 30-45 seconds, your heart will be full, and your fat will be effective. Simple.

Simple, uniform cardio.

This is the most popular form of cardio. 30 minutes of carpet at the end of the session, or on the elliptical. It’s up to you to choose, but it’s still less effective than HIIT.

NUTRITION for a better body

You women have no luck on this side. Every magazine, advert, article, offers diets and more to help you lose weight, or bogus workout programs to “tone up” your body! What does that mean? In short! Fortunately, we are here.

Your metabolism is unique, so there is no point in applying a particular diet, get to know your body, increase your knowledge and you will master your diet to fit your goals!


Calories are essentially food used as energy for your body to provide its functionality. Each food consists of proteins, carbohydrates and lipids. Depending on your consumption. you, therefore, have a daily calorie intake. In the other direction, you spend energy walking, training, etc. The more muscle mass you have, the more energy your body will spend and therefore calories.



The proteins

Protein (which is made up of amino acids) is a key element in muscle building. No, if you consume a lot of protein you are not going to become like The Rock (sorry for those who are disappointed!)

Raising, pushing weight causes muscle stress and tearing (catabolism) of muscle fibers that need to be repaired during rest (anabolism). Aim for 2 grams of protein per body weight. Do you weigh 60 kilos? Consume 120 grams of protein per day. Each gram brings 4 calories.

Good sources of protein

  • Lean meats
  • Pisces
  • Chicken
  • Quinoa
  • Nuts
  • Soy
  • lentils
  • eggs
  • Beans, peas, chickpeas

Whey and other light dairy products


Carbohydrates are another macronutrient that is the lever for taking or losing fat, and yes. But well used, they will not hurt you.

Each gram bringing 4 calories.

Good sources:

  • oats,
  • Vegetables (broccoli, spinach, potatoes etc.)
  • Bananas, apples, strawberries, berries and other non-high GI fruits
  • Brown rice, lentils, beans
  • Skimmed milk
  • Walnuts, almonds

What type of carbohydrate to consume when?

High GI carbohydrates upon waking and after training

GI carbohydrates for the rest of the day


Lipids are essential! But we must choose them, read our complete guide here:  http://www.nopainnogain.fr/all-know-lipids-musculation /

Each gram bringing 9 calories.

Good sources:

  • Salmon
  • Lawyer
  • Olive oil, rapeseed, coconut
  • Nuts

The nutritional plan

How many calories should I consume?

Depending on your morphology, you will consume more or fewer carbohydrates. Here is a good ration for each “morphotype”

Ectomorph: 50% carbohydrates, 30% proteins, 20% lipids.

Mesomorphic: 40% carbohydrates, 35% proteins, 25% lipids

Endomorph: 25% carbohydrates, 40% proteins, 35% lipids

It’s time to get down to business! Here is a nutritional plan that would suit all women who aim to improve their figure, basically lose fat and gain muscle! Assuming a training at 18h.

(For a 55kg mesomorphic woman)

Breakfast :

  • 5 egg whites
  • 1 egg yolk
  • 60g oats in soy milk or skim + cinnamon and a teaspoon of honey

Morning snack:

  • An apple + a dose of whey or 2 slices of wholemeal bread and 2 slices of turkey breast or chicken with a slice of tomato

Lunch :

  • 150g of chicken breast or other lean meat
  • 60g brown rice or basmati rice
  • Green vegetables
  • 1 tablespoon of olive oil

Afternoon snack:

Same as the morning snack + a handful of almonds or nuts to be ready for training


  • A banana or pineapple
  • A scoop of whey or your Tupperware with 100g of potatoes + 150g of minced steak 5% mg with 1 case of olive oil or rapeseed

Having dinner :

  • 150 salmon, or hake or other fish
  • Green vegetables (broccoli or leaf spinach)
  • 1 case of olive oil or rapeseed
  •  Food supplements
  • multivitamins
  • Women tend to have vitamin B12 and iron deficiency. To ensure proper functioning of your body, you can opt for a good multivitamin (Opti-women is a good product)

Omega 3

  • Omega-3 helps regulate hormone levels, fight cancer, inflammation, and improve insulin sensitivity

Protein powder

With work or student life, it’s easier to have a dose of protein powder (20/22 grams per scoop) to ensure your daily intake! Opt for a good way by informing you before about the scams to avoid, we have an article on it (protein spiking).


Day 1 :

  • Warm up 10 min
  • Squat: warm-up, 2 power series (max), 3 heavy series 6-8 rep (2min30 rest)
  • Front slots: 4 series 8 – 12 rep (1min30 rest)
  • Press: 4 sets of 8 – 12 rep (1min30 of rest)
  • Seated calf extension: 4 sets 6-8 reps (1min rest)
  • Standing calf extension: 4 series 8-12 reps (1min rest)
  • HIIT 12 minutes
  • Legs 4 series (for abs until burn)
  • Crunch 4 sets up to failure
  • Stretching

Day 2:

  • Warm up 10 min
  • Recumbent: warm-up, 2 power series (max), 3 heavy series 6-8 rep (2min30 rest)
  • Dips (as you can): 3 sets of 8-12 rep 1min30 rest
  • Front bar (triceps): 3 sets of 8-12 rep 1min30 rest
  • Triceps on the pulley: 3 sets of 8-12 rep 1min30 rest
  • Stretching

Day 3 (optional):

  • 30 to 45 minutes of light cardio
  • Stretching
  • abs

Day 4:

  • Warm up 10 min
  • Raised ground sumo catch: warm-up, 2 power series (max), 3 heavy series 6-8 rep (2min30 rest)
  • Vertical chest draw: 3 sets of 8-12 rep 1min30 rest
  • Horizontal pull: 3 sets of 8-12 rep 1min30 rest
  • Tractions (assisted if you can not get there): 3 sets of 8-12 rep 1min30 rest
  • HIIT 12 min
  • Stretching

Day 5:

  • Warming up
  • Developed military: warm-up, 2 power series (max), 3 heavy series 6-8 rep (2min30 rest)
  • Developed dumbbell sitting: 3 sets of 8-12 rep 1min30 rest
  • Back of the shoulders: 3 sets of 8-12 rep 1min30 rest
  • Lateral elevations: 3 sets of 8-12 rep 1min30 rest
  • Legs 4 series (for abs until burn)
  • Crunch 4 sets up to failure
  • Stretching

What to remember?

  • Get to know your body, it takes time, you will adjust everything as you go
  • Control your diet, you can still enjoy yourself from time to time
  • Make HIIT
  • Do not listen and do not read magazine programs anymore
  • Test what is described in this article, you will not be disappointed
  • Deepen each point mentioned in this article
  • Be patient
  • Do not be afraid of failure


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