Weight loss for women is an issue that too many people are interested in, especially with a 5-session schedule; now you are looking for a problem: Workout schedule for women to lose weight. A detailed fat loss training schedule for women 5 times a week for 12 weeks means you are not lonely; there are many people who want to learn about it.
You can find a lot of information about the detailed 12-week 5 day fat loss workout schedule all over the internet. There is a lot of information that doesn't coincide. This is a suitable schedule that is not too intense but is enough for you to change your physique in 12 weeks completely.
In this article, BellyFatZone will invite you to learn more so that we have a better overview of the detailed fat loss workout schedule for women 5 times a week for 12 weeks, from which you come up with the best method for yourself and help those around.
Weight training is a word that sounds terrible to women, not to mention a schedule of fat loss exercises for women also gives women a lot of headaches. However, after this article, you will no longer have to be afraid.
When it comes to going to the gym, we are fed up with the “what exercises will I do today!”. Not knowing what to practice today will easily make you passive and create a feeling of depression when you come and practice a few exercises; you will feel bored, not to mention, the first day you go, the level of panic is even higher, when flooded with dozens of machines that you don't know how to use. And the people who came to practice were crowded, and all were brothers, which made the sisters even more embarrassed.
And this makes you always stick with the treadmill because it's probably the machine that you can easily use in it; a day in and day out you just practice with that machine and watch people. Others do your exercises and you think to yourself “how good is that!”.
After a while of “watching other people practice” you start to gather up the courage to walk around on an exercise machine and start “copying” the way they do it and you start to realize “What am I doing?” and a series of other questions like “Am I doing it right?” or “Hope no one watches me practice, hic!”….
After getting used to the machine, you start to go to the Free Weight training area with all kinds of weights, but when you get close, the men stand everywhere and perform “seeing fear” movements while you are not standing still in place with dumbbells in hand “What do I do with it now?”.
Not done yet, after coming home from practice, you start fighting over what to eat now, you just had to go to practice, now it's a waste of time to eat again, and in the end, you decide… to fast.
Does your story have to be like that and you also didn't achieve a satisfactory result all the time, and you always wonder, “Where did I go wrong?” right.
And if you are reading this article right now, then be secretly glad, because here you will have all the knowledge you need to confidently practice.
Weight training is the best way to have a “guardian” body.
Many women, when they hear the word “weightlifting”, immediately think of the image of “bulky muscles” of boys and think that they will have “clumsy” muscles no matter what they do weightlifting. and since then, no matter how you live or die, you will definitely not touch the dumbbells for fear….coarse.
Ok, I bet 90% of women who have never been to the gym think so, so it's not surprising that you think so too, but the reality is that women who lift weights don't grow as big as children. Men because of the lack of the hormone Testosterone – which is necessary for muscle growth – so you can rest assured that weights do not make your muscle as easily as you think.
So why do you still see muscular girls on TV? Those are girls who practice for many years, with great effort and with the help of some male hormone boosters. Unless you want to be a bodybuilder like them, you don't have to worry about weightlifting.
Although you will be required to do heavy exercises to gain muscle, for women, increasing muscle here will help you look sexier, for example, the 3rd round will be more enlarged, the 2nd bust will be slimmer, and the 1st bust becomes firmer and no longer saggy.
In addition, gaining muscle in women also helps to burn more calories and burn more fat. You may be heavier than before but you are guaranteed to look much thinner than the girls of the same weight as you. It's true!
Set fitness goals
A lot of women don't know if they should lift weights or not or why they should. There are many words that make them feel confused like “leg day”, “gym schedule” and “exercise method”…and they have no idea what words to say.
All those words boil down to a goal that you need to achieve. To get the best benefits from lifting weights, you don't have to go from one machine to another in the room without a specific direction.
If you are confused about what to do, ask for help from the trainers at the gym or refer to the instructions in this article.
Overview of the 12-week fat loss gym schedule
In this 12-week workout program, you'll break it up into 3 parts with each 4-week workout. In the following weeks build on the skills you learned in the previous weeks.
And in general, our training sessions will have the following
1. Startup
This part is a must in every training schedule. Before exercising, we will need to warm up muscles and joints, help the nervous system know that we are about to go into exercise and increase blood circulation in the body. You can also do some stretching after a foam rolling warm-up following this guide if necessary.
2. Activate speed and balance movements
In this part, we will do each set 20 reps. You don't have to do 20 reps in one set. You can choose light exercises so you can do 20 reps without getting tired.
3. Major Strength Exercises
Each training session will have main exercises, which are Compound exercises (using many muscle groups at the same time). You will do these exercises for 5 sets with 5 repetitions each. Challenge yourself with new weights and rest for 1-2 minutes for each set.
4. Exercises to support muscles
These exercises will help train your body to make your body more defined. Do them for 8-12 reps. There is no need to use heavy weights for these exercises. Rest as little as possible, but not so short that you have to reduce weight.
5. Add Cardio Exercises to Improve Endurance and Lose Fat
You will have 2 forms to perform Cardio including
On weightlifting days you'll do 20 minutes of high-intensity cardio (HIIT), choosing an exercise program that feels challenging but still doable. Doing 30 seconds of intense exercise and 1 minute of rest to recover is a good time to start, but then the duration of these two intervals should be gradually interchanged.
1 Day of the week you will do Low-Intensity Cardio (LISS) for 30-45 minutes. These days it's simply about getting on your favorite machines to work out.
Note: You can cut out 1-2 days of high-intensity Cardio training in days if you don't want to practice. Please adjust to your preferences
6. Stretch after exercise
Stretching is a very important part of the exercise, it helps you reduce post-exercise soreness, limit cramps, and increase recovery and muscle development. Therefore, you should perform stretching 10-15 minutes after completing the exercise according to the stretching instructions here.
Fat loss workout schedule for women: Weeks 1 to 4
For the first 4 weeks of this female fat loss program, we will use light weights. Do not indulge in heavy training in these first weeks. We will do it in the following sections. We will focus on training technique and muscle feel when training first.
Once your sense of muscle tone and technique have settled, you can start lifting weights.
Week 1-4, day 1 – Legs, butt
first Peroneals-SMR
Do a 10-minute warm-up before doing this exercise. If there is no foam rolling, it can be omitted
2 Front Box Jump
1 set, 20 reps
3 One Leg Barbell Squat
5 sets, 5 reps
4 Barbell Hip Thrust
3 sets, 8-12 reps
5 Calf Press
3 sets, 8-12 reps
6 Jogging on the machine
20 minutes
Weeks 1-4, day 2 – Chest, back arms
first Medicine Ball Chest Pass
1 set, 20 reps
2 Pushups
5 sets, 5 reps
3 Dips – Chest Version
3 sets, 8-12 reps
4 Flat Bench Cable Flyes
3 sets, 8-12 reps
5 Lying Dumbbell Tricep Extension
3 sets, 8-12 reps
6 Jogging on a treadmill
20 minutes
Week 1-4, Day 3 – Cardio
first Jogging on the machine
30-45 minutes
Weeks 1-4, Day 4, Back, forearms
first One-Arm Kettlebell Swings
1 set, 20 reps
2 Romanian Deadlift
5 sets, 5 reps
3 Wide-Grip Lat Pulldown
3 sets, 8-12 reps
4 Bent Over Barbell Row
3 sets, 8-12 reps
5 Incline Dumbbell Curl
3 sets, 8-12 reps
6 Jogging on the machine
20 minutes
Weeks 1-4, Day 5 – Shoulders, Abdomen
first Medicine Ball Rotational Throw
1 set, 20 reps
2 Standing Dumbbell Press
5 sets, 5 reps
3 Face Pull
3 sets, 8-12 reps
4 Plank
3 rounds, 20 seconds
5 Bottoms Up
3 sets, 8-12 reps
6 Jogging on the machine
20 minutes
Fat loss workout schedule for women: Week 5 to week 8
For the next 4 weeks of this female fat loss routine, we'll change the core exercises, moving to a more advanced version. We also added some new weightlifting exercises. The goal of these 4 weeks is to increase the weight each week, even if only by a little. If you need someone to help you with your final reps, get one. It is necessary for you to grow
Week 5-8, Day 1, Legs, Butt, Thighs
first Box Jump
20 reps
2 Front Barbell Squat
5 innings. 5 reps
3 Barbell Hip Thrust
3 innings. 8-12 reps
4 Seated Leg Curl
3 innings. 8-12 reps
5 Seated Calf Raise
3 innings. 8-12 reps
6
Jogging on the machine
20 minutes
Weeks 5-8, day 2 – Chest, back arms
first Medicine Ball Chest Pass
20 reps
2 Dumbbell Bench Press
5 sets, 5 reps
3 Incline Dumbbell Flyes
3 sets, 8-12 reps
4 Dips – Chest Version
3 sets, 8-12 reps
5 Tricep Dumbbell Kickback
3 sets, 8-12 reps
6 Jogging on the machine
20 minutes
Week 5-8, Day 3 – Cardio
first Running
30-45 minutes
Weeks 5-8, day 4 – Back, forearms
first One-Arm Kettlebell Swings
20 reps
2 Sumo Deadlift
5 sets, 5 reps
3 Underhand Cable Pulldowns
3 sets, 8-12 reps
4 Incline Bench Pull
3 sets, 8-12 reps
5 Preacher Curl
3 sets, 8-12 reps
6 Jogging on the machine
20 minutes
Week 5-8, day 5 – Shoulders, abdomen
first Medicine Ball Chest Pass
20 reps
2 Standing Military Press
5 sets, 5 reps
3 Reverse Flyes
3 sets, 8-12 reps
4 Cable Seated Lateral Raise
3 sets, 8-12 reps
5 Barbell Ab Rollout
3 sets, 8-12 reps
6 Jogging on the machine
20 minutes
Fat loss workout schedule for women: Weeks 9 to 12
Once again, we've changed the main and minor exercises in our 5-day gym schedule. Our goal is still to add new weights. If you find yourself getting stronger, you can add weights to all your additional exercises. In these last weeks, training intensity is very important, keep working hard.
Week 9-12, day 1 – Butt legs
first Box Jump
20 reps
2 Barbell Full Squat
5 sets, 5 reps
3 Lateral Band Walk
3 sets, 8-12 reps
4 Leg Extensions
3 sets, 8-12 reps
5 Seated Leg Curl
3 sets, 8-12 reps
6 Standing Calf Raises
3 sets, 8-12 reps
Weeks 9-12, day 2 – Chest, back arms
first Medicine Ball Chest Pass
20 reps
2 Barbell Bench Press – Medium Grip
5 sets, 5 reps
3 Cable Crossover
3 sets, 8-12 reps
4 Bench Dips
3 sets, 8-12 reps
5 Standing Dumbbell Triceps Extension
3 sets, 8-12 reps
5 Jogging on the machine
20 minutes
Week 9-12, day 3 – Cardio
first Jogging on the machine
30-45 minutes
Weeks 9-12, Day 4, Back, forearms
first One-Arm Kettlebell Swings
20 reps
2 Barbell Deadlift
5 sets, 5 reps
3 Pullups
3 sets, 8-12 reps
4 Seated Cable Rows
3 sets, 8-12 reps
5 Dumbbell Alternate Bicep Curl
3 sets, 8-12 reps
6 Jogging on the machine
20 minutes
Weeks 9-12, day 5 – Shoulders, abdomen
first Medicine Ball Rotational Throw
20 reps
2 Push Press
5 sets, 5 reps
3 Low Pulley Row To Neck
3 sets, 8-12 reps
4 Barbell Ab Rollout
3 sets, 8-12 reps
5 Bottoms Up
3 sets, 8-12 reps
Video 12 weeks female weight loss:
Things to have to build a personal fat loss workout schedule for women
If you are a girl who wants to do everything on her own, then dividing your own gym schedule will require some formulas that you need to remember as follows.
Multi-muscle weightlifting exercises – Compound
These exercises when performed will require more than 1 muscle to be able to complete. If you want to build your strength then make sure to include 1 or 2 exercises like these in your schedule.
In addition to building muscle, these exercises are also important in building your fitness and cardiovascular ability. Because they require many muscle groups to work at the same time, it will cost you more
Exercises such as
- Squats
- Deadlift
- Lunges
- Pull-ups
- Dips
- Bench press
- Push press
- Push-ups
Single muscle group exercises – Isolation
In a workout schedule to lose fat for women, these exercises will only focus on 1 muscle group when performed, combined with multi-muscle exercises to strengthen the muscle group to maximize. Depends on how many Compound exercises you have on your schedule and will add 2-4 Isolation exercises to each day.
You can see many Bodybuildings that apply an Isolation training schedule a lot, the purpose is to let the weak, unsatisfactory muscle groups of the athlete be developed more, become more obvious.
Exercises such as
- Biceps curl
- Triceps extension
- Triceps push-down
- Calf raise
- Leg curls
- Leg extension
- Front raise
Choose the number of reps and sets
As you practice, you'll come across definitions of sets and reps. The most common number of sets and repetitions are 3-4 sets and 8-12 reps.
That is the amount that is considered the best for hypertrophy. If you're a beginner, make sure your last rep is the same as your first rep. If on the 8th rep (example) you are no longer able to get the correct posture as the first rep, then you need to reduce the weight.
When you have a low set schedule, you will need to increase the weight, and a set of high repetitions, you will need to decrease the weight.
See also: Basic definitions in bodybuilding that you need to know
Break time
The less rest you have between sets, the harder your workout will be and the higher the stress level will be. A short break (30-45 seconds) will help boost your cardio. Long rest periods (1-2 minutes) will help you recover better before moving on to the next set (especially when lifting heavy weights).
Process
Progress is the secret ingredient to every successful female fat loss routine. You can't help your body become slimmer and more toned when you follow a fat loss gym schedule with the same number of repetitions and kilograms from week to week.
Once you've completed the technique with weights this week, increase the reps or weights next week or reduce the rest time.
Cardio
This section will talk about cardiovascular exercises (Cardio) it depends on your preferences and goals to choose.
High Intensity Cardiovascular Training (HIIT)
In female fat loss workouts, HIIT is especially effective in burning excess calories and fat. It is also relatively easy to do. You can use a dumbbell, or your own body to do it.
The key is the time to perform between movements you will usually have 30 seconds to do it as quickly as possible and 1 minute to rest, then repeat until the 20 minutes are up. As you get used to it, you can challenge yourself with heavier weights or more difficult exercises or reduce the rest time.
By gym
Many people hate doing cardio, you can still replace it by reducing the rest time between sets of weights. For example, you usually rest 90 seconds for 1 set, now you only rest 60 or 30 seconds. Resting less will help you keep your heart rate high and use more energy like doing cardio.
Low Intensity Cardio (LISS)
This is the most common form of cardio exercise among women. Most of the new female gymnasts have done this form at least a few times (by doing exercises on the treadmill, cycling, etc.). However, LISS is not the optimal way to burn fat. LISS is often used by athletes on extremely low carb diets who do not have a lot of energy to perform HIIT exercises.
Endurance Training
If you are a runner who likes to run, you will probably need to do a long run. You can do 5km to 21km jogs on days you don't weightlift.
Nutrition in bodybuilding
Most people are afraid to go on a diet because the menu looks unappealing and the food seems hard to find. However, you should not be afraid of this diet because in fact the diet is not as boring as you think and the food is not as hard to find as you see, for example, the Eat Clean diet.
Most of the diets that come with training schedules are often just the surface of things, we need to understand the surface of things to be effective in a diet.
We want to let you know that each person's metabolism, and physique is unique and no two are alike. What works for others doesn't mean it will work for you.
Understanding how your body works will help you discover what eating patterns are right for you.
Everything is Calories
Calories are the basic energy of food and it is used by the body for vital activities of the body such as breathing, digestion, helping the heart work….The number of calories in food is based on 3 main factors: Carb, Protein and Fat – collectively known as Macronutrients (or Macros for short)
Everyone has a different minimum calorie requirement for living. It's called BMR (Basal Metabolic Rate) and is affected by the amount of muscle a person has.
The total number of calories used daily to operate the body is equal to the total BMR, excluding other activities such as flying, walking, cycling, and talking….
Calorie counts for activities other than life-sustaining are called TDEE. TDEE is a little different for each person and is usually more in Men than in Women because Men have more muscles and exercise heavier than Women.
Macronutrients
As mentioned above, food contains 3 main macros: Protein, Carb and Fat, also known as calories in food. They are very important and need to be understood because each has different roles in the body.
The protein
Protein is an important ingredient for building muscle and building the body. Rest assured, it won't make you look like a giant with big muscles.
When we lift weights, damage is done to the muscle fibers that need to be repaired and recovered afterward. Muscle breakdown (catabolism) during exercise and muscle repair (anabolism) at rest are two factors that help muscle growth.
The international standard for protein use is 0.8g/kg body weight, however, you can use up to 2g/kg body weight (for heavy exercisers) with no problem.
For example, if you weigh 50kg and you exercise quite heavily, you can use 100g of protein a day and of course, you can't load 100g of protein at once but will load through meals during the day.
Each gram of protein gives you 4 calories.
Some foods rich in protein
- Lean
- Egg
- Milk
- Greek Yogurt
- Quinoa
- Nuts
- Kinds of bean
Fat
Fat has quite a bad impression when it is considered the cause of your obesity. The fact that the culprit that makes you fat is not fat is for another reason. Therefore, you do not have to be afraid of using fat in your meals.
Good fats are essential for the body such as Omega 3, and Omega 6 (also known as essential fats EFAs) are very important for the body's functioning to help absorb vitamins, brain development, and many other roles.
The types of fats that you should not use are those that are produced during industrial processing to help prolong the shelf life of the product.
Each gram of fat provides 9 calories
Food sources of good fats
- Avocado
- Olive oil
- Coconut oil
- Nuts
Carbohydrates
Carb is known as starch, it is a macronutrient, it makes up all kinds of sugars from simple sugars to double sugars with 3 or more sugar molecules combining to form complex carbs in food. .
Most of the foods we eat are complex carbs because they take a long time to digest and don't spike blood sugar as quickly as simple carbs. Add to that Complex carb that contains lots of other things like vitamins, minerals, and fiber.
Both complex and simple carbs are used in our diets. Success in weight loss simply depends on controlling your simple sugar intake,
Each gram of Carb equivalent to Protein provides 4 calories for the body
Good carbs should be used
- Oat
- Green vegetables like broccoli, and spinach.
- Banana
- Blueberry
- Brown rice
- Yogurt
- Low-fat milk
Do you need to eat fewer carbs to lose weight?
The most common advice in weight loss is to eat fewer carbs, eating fewer carbs than jogging to reduce calories, eating fewer carbs is easier to do because the same amount of calories but you have to Run can sometimes take an hour to consume, you simply need to reduce the food by half as usual.
Although eating fewer carbs makes weight loss easier, it's not ideal especially when applied over a long period of time because
- Women's hormonal system can be affected by low-carb eating
- Make you easy to lose sleep, reduce bone density
- Irregular menstruation
- Always feel tired, hungry
- ….
So if you are going to follow the Low Carb diet path, then carefully monitor your body's response.
Human organs and nutrition
Humans have 3 main people and each human body has a different diet and you may need to know which body group you belong to to give a more accurate Macro.
There are 3 types of human organs:
Ectomorph
People belonging to this gift often have small bones, strong metabolism, can use large carb sources.
These people are often quite similar to professional Runners
Recommended macros are: 50% Carbs, 30% Protein, 20% Fat
Mesomorphs
The Mesomorphs are the most balanced type of people, they are balanced in terms of skeletal structure and muscular and look very strong.
This recipient looks like bodybuilder
Recommended macros are: 40% carbs, 30% protein and 30% fat
Endomorph
Endomorphs have large and strong bones and this structure will usually require more fat and less carbs.
People with this organ are usually Powerlifters
Recommended macros are: 25% Carbs, 35% Protein and 40% Fat
Note: It is rare for someone to have the exact same human body as the 3 above, usually a combination of 2 organs is the most.
Portion control
Counting the calories at each meal and keeping a detailed record of what you eat every day has certain benefits, but it is almost impossible to follow in the long run.
Calorie counting is often inaccurate and often deviates by up to 25% for a variety of reasons.
Another way to control food is to determine the right meal size. Many vendors present dishes that are extremely eye-catching and make you eat more than you ask for. The more you eat, the more calories you take in, which in turn makes you fat.
Using large servings of food will “override” your satiety system and you'll just “swallow” hundreds of extra calories without even realizing you're doing it until the last bite.
Manual portion control
Eating until you feel “full” isn't always the best way to size your portions.
Instead, there is a little trick that helps you determine your portion size by using your hand.
Use palm to determine fat
- Use your fist to determine how many greens to eat.
- Use a pinch to determine the amount of Carb
- Use your thumb to determine the amount of fat
Frequency of eating during the day
The frequency of eating can be divided into several meals or eaten in 3 main meals, either way, you must balance the Macro ratio of the 3 substances above and especially you need to feel comfortable.
An example meal menu for you
- Meal 1: 5 egg whites + 1/2 cup of oats
- Meal 2: 1 glass of Whey Protein + 1 apple
- Meal 3: 115g Lean meat (pork, beef and chicken), 1/3 cup brown rice, 1 cup green vegetables
- Meal 4: Before exercise: 1 glass of Whey protein, 50g of nuts, 1 banana.
- Meal 5: 115g Lean meat (beef, pork, chicken, fish…), 1 cup of green vegetables, 1 avocado.
- Meal 6: 1 glass of Whey Protein, 1 tablespoon of peanut butter.
Essential food supplement
Our meals should have a variety of foods and mainly come from natural foods, but we can't always eat enough from natural foods and now supplements. is the perfect solution for you. Here is a list of things that you should think about when buying.
Multivitamins
Vitamins are the most easily absorbed thing in the body and lack of these micronutrients affects the body quite a lot, especially in women who are often deficient in iron, Vitamin B12 and Folate.
Fish Oil
Fish oil supplements are generally safe for everyone, the fatty acid supplement that provides EPA and DHA is very good for growth, helps reduce the risk of cancer, prevents neurodegeneration, and chronic inflammation, and inflammation can cause cancer. harmful or even improve insulin sensitivity. There's no reason not to take a fish oil supplement.
Whey Protein
Protein needs are quite high when exercising, you think 100g of protein a day can be easily absorbed through eating but in fact it is not so simple. Imagine, 100g of chicken breast provides 31g of protein.
That is, if you want to get 100g of protein, you have to eat more than 300g of chicken per day. That's for people who weigh less, the heavier you are, the higher that number will be.
So 1 scoop of Whey with 30g of protein will probably help you feel “breathe” in having to digest tons of meat every day to be able to get the required amount of protein. And Whey also has many flavors to help you change your taste as well.
Above are 3 basic supplements you should think about first. Next are the more advanced types for more professional practitioners to watch out for.
BCAA
Just like protein builds muscle, BCAAs are also essential for protein. With 3 main characters Leucine, Isoleucine and Valine help protein synthesis become more efficient. Loading up on BCAAs before exercise helps to absorb protein into the muscles more efficiently, increasing the ability to recover after exercise.
Creatine
Creatine is also a notable TPBS on this list. Creatine helps you fuel your workouts more efficiently, so you can last longer. In addition, it also helps you prevent oxidation, helps muscles look bigger and helps the brain work more efficiently
Vitamin D
Vitamin D can be produced by sunlight. However, today's civilized life puts people in buildings and sunlight cannot reach it, making Vitamin D in the body often deficient. Vitamin D deficiency affects overall health, making athletic performance more difficult. So if you don't eat enough Vitamin D every day, you should use TPBS Vitamin D.
Summary of the Fat loss training schedule for women 5 sessions a week for 12 weeks in detail:
Above is the full schedule of fat loss exercises for women 5 times a week for 12 weeks in detail. With this article, the basics for the first 3 months of getting used to bodybuilding are complete. Your job is to read carefully, memorize and apply for yourself. Always remember to be flexible to adjust to suit yourself.
Thus, the above article Bellyfatzone shares a detailed fat loss workout schedule for women 5 times a week for 12 weeks to help you understand more clearly and choose the most suitable way to improve your health and fitness. you are better every day.
If you find the information here useful about the detailed Fat Loss Workout Schedule for Women 5 times a week for 12 weeks, please share it with those you think need to know this information to help them improve. Good luck!
