Complete Fitness Guide for Women! ( Complete Nutritional Plan )

Nutritionally

How many calories should I eat?

Depending on your body type, you will eat more or less of carbohydrates. Here is a good ration for each "morphotype"

•          Ectomorph: 50% carbohydrates, 30% protein, 20% fat.
•          Mesomorph 40% carbohydrates, 35% protein, 25% fat
•          Endomorph: 25% carbohydrates, 40% protein, 35% fat

It's time to get serious! Here is a nutritional plan that would suit all women have to improve their figure, wholesale, lose fat and gain muscle! Assuming a drive to 18pm.

(For a mesomorph woman 55kg)

Breakfast :

•           5 egg whites
•          1 egg yolk
•          60g oats in soy milk or skim milk + 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 chicken breast or other lean Andre
•          60g brown rice or basmati rice
•          Green vegetables
•          1 tablespoon olive oil

Afternoon snack:

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

Post-workout:

•  A banana or pineapple
• A scoop of whey or your Tupperware with 100g of potatoes 150g + 5% ground beef with 1 mg if olive oil or rapeseed oil

Having dinner :

• 150 salmon or pollock or other fish
• green vegetables (broccoli or spinach leaf)
• 1 case of olive oil or rapeseed oil

Food supplements

Multivitamins

Women tend to have a deficiency in vitamin B12 and also in iron. To ensure proper functioning of your body, you can opt for good multivitamin (no Juvamine Opti-women is a good product)

Omega 3

Omega-3 helps regulate a good rate of hormone, fight against cancer, inflammation, and improve insulin sensitivity

Protein powder

With work or student life, it's easier to have her in protein powder dose (20/22 grams per scoop) to ensure having his daily intake! Opt for a good whey by filling you in on the scams to avoid, we have a section above (protein spiking).

We come to the last part of the article, the workout plan! You expected, here it is!

Training

Day 1 :

• Warm-up 10 min
• Squat: heating, 2 power series (max), 3 heavy sets 6-8 rep (2min30 off)
• Lunges: 4 sets 8-12 rep (1min30 off)
• Press: 4 sets of 8-12 rep (1min30 off)
• Extension seated calves: 4 sets 6-8 reps (1 min rest)
• Extension standing calf: 4 sets 8-12 reps (1 min rest)
• HIIT 12 minutes
• Statement 4 sets legs (for abs to burn)
• Crunch 4 sets to failure
• Stretching

Day 2:

• Warm-up 10 min
• Bench warm-up, 2 power series (max), 3 heavy sets 6-8 rep (2min30 off)
• Dips (as you can): 3 sets of 8-12 rep 1min30 rest
• Lying triceps extensions (triceps): 3 sets of 8-12 rep 1min30 rest
• Triceps in 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
• Taking sumo deadlift: heating, 2 power series (max), 3 heavy sets 6-8 rep (2min30 off)
• breast vertical drawing: 3 sets of 8-12 rep 1min30 rest
• Draw horizontal: 3 sets of 8-12 rep 1min30 rest
• Pushups (assisted if you get stuck): 3 sets of 8-12 rep 1min30 rest
• 12 min HIIT
• Stretching

Day 5:

• Warming up
• the military developed: warm-up, 2 power series (max), 3 heavy sets 6-8 rep (2min30 off)
• Developed seated dumbbell 3 sets of 8-12 rep 1min30 rest
• Rear shoulder: 3 sets of 8-12 rep 1min30 rest
• Side Elevations: 3 sets of 8-12 rep 1min30 rest
• Statement 4 sets legs (for abs to burn)
• Crunch 4 sets to failure
• Stretching