What women need to get fit! A workout routine and nutrition guide. - Big Muscles Nutrition
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What women need to get fit! A workout routine and nutrition guide.

What women need to get fit! A workout routine and nutrition guide.

There was a time when a heavy workout regime was a man’s domain, and a container pre-workout powder or whey protein powder was something only he would indulge in. Not anymore! Women are making their mark in almost everything, and a heavy workout is one of them. Today, women are well aware of the benefits of weight training and are at it with full force. They’re moving from basic protein powders to something as superior as branched-chain amino acids a.k.a. BCAA powder.

But just like men, even women need the right guidance, whether it is for workout or nutrition. They have questions like, ‘How do I know what workout is best for my body?’ or ‘What exercises should I do to lose weight?’ or ‘How should I take whey protein powder?’. The following content will provide you with a structured 5-day workout plan and a nutrition guide to help solve your fitness queries and get fit.

 

Ladies, here’s a glimpse of a workout plan for a fit body:

  • Warming Up (Done before every workout)
  • Monday – Chest and Triceps
  • Tuesday – Back and Biceps
  • Wednesday – Cardio Circuit
  • Thursday – Shoulder and ABS
  • Friday – Legs

 

Let’s take a closer look at these exercises.

 

Warm-up

A good warm-up should never be ignored. Usually, women who begin working out refrain from complex warm-ups and just run on the treadmill instead. That is not enough. A proper warm-up for a fit body consists of the following:

  • Knee lifts for 1 min
  • Heel digs for 1 min
  • Shoulder rolls, 2 sets of 10 reps each
  • Knee bends - 10 reps
  • Head rotations – 10 reps
  • Hip rotations – 10 reps
 

These might look like too much to do at first, but in a week or two, you will get used to it. A warm-up like this is absolutely necessary for a heavy workout.

 

If you are consuming the necessary pre-workout powder or glutamine supplement or whey protein powder, you will need a proper work out for the powders and supplements to show results and build lean muscle.

This weekly workout guide should do the trick.

 

Monday for Chest and Triceps

Put those Monday blues aside, load-up on your whey protein or pre-workout powder and get ready to rumble.

 

Exercise

Sets

Reps

Bridge chest fly

4

15

Decline push-up

4

15

Incline dumbbell press

3

15

Decline dumbbell press

4

15

Dumbbell bench press

3

15

Reverse lunge curl kickback

4

15 per leg

Triceps rope overhead extensions

3

15

Triceps dips

3

15

Elliptical machine

1

10 mins

 

Tuesday focuses on Back and Biceps

Once you have begun working on your body on Monday, Tuesday is for the most important muscles – Shoulder and Biceps.

 

Exercise

Sets

Reps

One-armed row

4

15 per arm

Barbell high row

4

15

Barbell row

3

15

Dumbbell pullover

4

15

Horizontal rows

4

15

Barbell curls

4

15

Incline curls

4

15

Hammer curls

4

15

Stationary bike

1

10 mins

 

Wednesday Cardio-Circuit for Stamina Training

It’s time to burn the fat! Weights can surely help you bulk up, but it’s cardio that sculpts you into shape. Plus, it also pumps your stamina so you can push more.

 

Exercise

Sets

Reps

Burpees

1

15

Push-ups

1

15

Crunches

1

15

Squat thrusts

1

20

Hanging leg raises

3

15

Plank

3

1 min each

Treadmill

1

20 mins

   

Thursday is for Shoulders and Abs

For achieving a fit body, you need to build muscle strength. While BCAA powder can help you decrease muscle fatigue and alleviate muscle soreness, you need to complement it with the necessary workout.

 

Exercise

Sets

Reps

Half-kneeling single-arm overhead press

5

15 per arm

Seated dumbbell press

5

15

Pushup-position row

5

15

Barbell front raise

5

15

Double dumbbell drag

5

15

Seated side lateral raise

5

15

Stationary bike

1

10 mins

   

Friday is for the fiercest - Leg Workout

Remember, no skipping leg day! Legs are the base of your body structure, the strongest muscles and the ones that need most effort. Hence, support your leg day with the necessary feed like a glutamine supplement. It boosts the immune system, aids muscle recovery and helps muscle growth. Support it with the following workout for those chiselled, strong legs.

 

Exercise

Sets

Reps

Barbell squats

4

15

Leg press machine

3

15

Leg extensions

3

15

Hamstring curls

3

15

Walking lunges

4

15 per leg

Barbell snatch

5

15

Elliptical machine

1

10 mins

   

Nutrition

While you go through your week of shaping your body, you need to support it with the right fuel.

Follow these nutrition tips to stay and look fit.

 

             Stay Hydrated

A heavy workout can make you lose a lot of water, which you need to replace, no debate there! Make sure you drink adequate amounts of water (Minimum of 3 Litres a day) which will help boost athletic performance and your overall health.

 

           Don’t forget your protein

You need to consume 0.6 to 1 gram of protein per pound of your body weight every day. Also, make sure you don’t take it all at once. Spread it out for effectiveness. Look for lean sources of protein like chicken, eggs, nuts, beans, dals, seeds or dairy.

 

            Invest in supplements

A perfect diet is not an easy task, especially in today’s busy time. A good whey protein powder, pre-workout powder or BCAA powder is a great way to make up for lack of protein in your diet.

 

           Fruits and Veggies are a must

Along with protein, your body also needs vitamins, minerals and antioxidants. Make fruits and veggies a part of your daily diet.

   

A healthy blend of workout and nutrition is the only way to reach your fitness goals, so follow a strict regime, and you will surely make it happen.

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