3, 5 or 10 kilos to lose… how to lose weight quickly? The good reasons for lose weight for women are many and varied: feeling better in your body, after a period of relaxation or excess, after pregnancy, for health reasons or in anticipation of an event for which you want to be on top.

Let us accompany you with this slimming sports program where all the advice and tips will be given to youfrom the choice of exercises, to the intensity, frequency or duration of training.


  1. 1. Principles of slimming training for weight loss
  1. 2. Fitadium Slimming and Weight Loss Program
  1. 3. What supplements for weight loss?

A weight loss program for women adapted to your needs. All the advice to feel better in your body and do the right workouts.

Principles of slimming training for weight loss

Fitadium has developed a weight loss fitness program specially designed for women. This gym weight loss program is a workout plan that includes both cardio exercises to eliminate fat mass and fitness bodybuilding to tone the silhouette.

You don’t know how to start your weight loss, or which exercises to lose weight to favor at the gym? The women’s slimming program presents you all the techniques to achieve sustainable and reasoned weight loss.

What to remember from your slimming weight loss training program:

  • Coaching : 70% cardio30% bodybuilding
  • 60% basic exercises and 40% isolation exercises
  • the use of light loads
  • a training frequency of 5 times a week including 2 cardio
  • a medium intensity
  • a session lasting a maximum of1H15

What bodybuilding exercises to lose weight?

Doing cardio is the basis for lose weight and burn as much fat as possible. But bodybuilding to lose weight is complementary to prevent muscle wasting.

This Extreme Slimming Weight Loss Training Program offers a workout consisting of 70% cardio and 30% strength training. Pay attention, however, to do not practice cardio and strength training on the same day. Otherwise book the cardio at the end of the session.


How to integrate cardio into your program?

Day of the week Muscles worked
Day 1 Pectorals / Shoulders / Triceps / Abs / Cardio
Day 2 cardio
Day 3 Rest
Day 4 Quadriceps / Adductors-Abductors / Abs/ Cardio
Day 5 cardio
Day 6 Lats / Biceps / Abs / Cardio
Day 7 Rest

Warming up

Warming up for this weight loss program for women in the gym is an important step that should not be overlooked. He prepares your muscles for exercise and avoid injuries. For cardio:

  • Ride a bike, treadmill or other machine at moderate speed for 5 minutes.

Before the bodybuilding session, the warm-up will consist of practicing:

  • 5 minutes of cardio of your choice (treadmill, bike, etc.)
  • 10 movements shoulders stick, front back and alternating arms and shoulders right left
  • 10 stick squats
  • 10 good morning stick
  • 10 hip rotations on one leg, each side
  • 10 ankle rotations on each side

Cardio exercises

Cardio exercises are recommended to eliminate fat mass. This training program emphasizes cardio training to promote fat loss. This type of program woman mixing cardio and gym exercises go at once target fat and build muscle.

You have the choice between all kinds of cardio activities: bike / rower / elliptical / treadmill / skipping rope / stepper… The important thing is to work the heart so to respect the maximum recommended heart rate (60 to 65% of the FCM) which is the best frequency for losing fat. The cardio must last at least 30 minutes.

Bodybuilding: basic exercises VS isolation

This program free weight loss is made up of 40% core exercises that go activate the metabolism and trigger a favorable hormonal response to the fat burning. The 60% of isolation exercises consist of working a particular muscle in order to draw muscles and firm your figure.

Cardio workout intensity for weight loss

The moderate-intensity cardio exercises of this weight loss sports program are recommended for burn as much fat as possible. In effect, the longer the effort lasts, the more fat is burnedso it is in our interest not to work too much at high frequency in order to be able to maintain a long effort.

This is the physiological threshold for lipolysis (where fat is burned). This is why the recommended average FCM is between 60 and 65%. To properly manage your cardio and meet the recommended heart rates for weight loss and muscle building, you will need to apply the percentages that keep you within the lipolysis threshold. You will need calculate your FCM to follow this extreme slimming program, or consult our detailed article on the maximum heart rate.


What intensity in bodybuilding for weight loss?

Medium to light loads

In gym training for women, the intensity of the weight training sessions will be moderate. For this, the fillers used are light to mediumto prioritize the volume of work.

Once the exercises are well mastered, for add intensity without lengthening the sessions, we introduce intensification techniques : the superset at moderate intensity, always with light loads.

Number of reps and sets

The goal in this women’s slimming program being to burn as much fat as possible, we will promote the maximum number of repetitions with light loads to draw the muscle without changing its volume:

  • 3 or 4 sets of 15 to 20 repetitions or more for large muscles (glutes, thighs) that burn a lot of calories.
  • For the other exercises, we will preferably do 12 to 15 reps

The point is to regularly repeat these workouts by alternating with cardio activities.


The break time of this weight loss fitness program are restricted (1 min to 75 sec) because the muscle must have enough time to recover but remain within a sufficient stimulation threshold to develop, this is what will give intensity to your session. The abs recover more easily, which is why we work them in series to the max and that a 30-second break between two series is enough.


What training frequency?

To lose weight and build muscle, as the loads are light and the intensity moderate, you can afford a high training frequency. The training volume is 5 sessions per week, which makes it possible not to lengthen the sessions too much while burning a maximum of fat. It is important to give the muscles time to recover with 2 days off per week.

What is the training duration?

The weight loss bodybuilding session will last 1h15 maximum per session for burn as many calories as possible without causing too much catabolismthat is to say, without causing muscle wasting, or stress the muscles. The muscles must recover between two sessions.

Too long a muscle strengthening session would have the effect of “stress” the muscles, favoring the synthesis of adipose tissue and the retention of water, due to an important release of cortisol. The 1 month weight loss program is intended to be followed for a minimum of 4 weeks, but it can be extended without risk.

Fitadium slimming and weight loss program

Summary of your program

  • Objective: weight loss and slimming
  • Duration: 4 weeks
  • Supplements: extreme slimming program

Day 1: Pectorals / Shoulders / Triceps / Abs / Cardio

Day 2: Cardio on an empty stomach

Kind Exercise Duration
cardio Bike or Elliptical 45 minutes

Day 3: Rest

Day 4: Quadriceps / Adductors-Abductors / Abs / Cardio

Day 5: Cardio on an empty stomach

Kind Exercise Duration
cardio Bike or Elliptical 45 minutes

Day 6: Lats / Biceps / Abs / Cardio

Day 7: Rest

What supplements for weight loss?

The main nutrients to help lose weight and build muscle are proteins and fat burners. Proteins prevent muscle wasting due to diet during a weight loss program and have a appetite suppressant effect very useful when trying to lose weight.

Fat burners are powerful slimming acceleratorseither by their thermogenic effect, the additional energy they provide, their draining properties or their appetite moderating ingredients.

Doing weight training to lose weight is good, but it is not enough. If you have a surplus of calories per day, you will burn a little more by moving more, but not enough to create a real deficit if your calorie intake is high.

It is the combination of sport + diet that gives the best results for burning calories. To form good habits, go see your special slimming and weight loss diet program.

When you have lost your first pounds, you can then continue to consolidate your results with the following bodybuilding fat loss programs:

  • Slimming program Thighs – Buttocks : for target recalcitrant overweight located in the thighs and buttocks and get rid of cellulite.
  • Flat stomach slimming program: a more specific program to eliminate belly fat and slim the waist.
  • Remodeling Fitness Program: sculpt your body by following a precise routine combining strength training, cardio and fitness classes.

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