At The Gym, Full body
Split-training program is as follows: on each training you need to work 1-2 parts of the body. For example: legs and press; Back and biceps; Chest, triceps and shoulders. Thus, every part of the body is trained once a week.
For girls who have just started exercising in the gym, working out the whole body each time may be more appropriate. In particular, this is relevant for those who are limited in time, can not train on a fixed schedule and is forced to periodically skip classes. Split-training should be spent mastering the basic exercises, after six months of training. But these are only recommendations. Experiment, choose the style of training in the gym, which will suit you personally. It will be much more effective to spend a month testing various training programs than to do half a year on a program that does not suit you personally.
Do I need to follow a diet?
Be sure to pay attention to nutrition. If you have extra weight - eat right, reduce the number of calories. If on the contrary, you need to build muscle - increase calories. In any case, as sources of proteins, fats, carbohydrates, choose healthy food. For girls, this is especially true, as the female body is easier than the male stores fat and more difficult to build muscle. This is primarily due to the different levels of hormones - testosterone and estrogen. In order to achieve muscle relief (ie the minimum content of subcutaneous fat), you must first monitor the diet.
How often do you train?
The most common and convenient option - classes in the gym 3 times a week. Make the program in such a way that between training was 1 day of rest. If it does not work out, you do not have to skip training, but do not do it 2 and even more 3 days in a row too often. Muscles need to rest and recover. Training 5 days a week is possible if you have enough experience, or the training is not very voluminous. Beginners are quite sufficient three-day program.
If you lose weight (or exercise for the relief of muscles), then you can spend cardio on the days of rest - running, an ellipse, a bicycle, etc.
Number of repetitions and approaches
Exercise for 12-15 repetitions in 3 rounds, not counting warm-ups. If you are training for relief and weight loss, increase the number of repetitions and use a smaller working weight. If you increase muscle mass - on the contrary, fewer repetitions and more weight gain.
Rest between exercises
For girls, the main task of which is weight loss, the most comfortable rest is 40-60 seconds between the approaches and 90 seconds between exercises. To build muscle mass, you need to rest 60-90 seconds between sets and 2-2.5 minutes between exercises.
Warm up and stretch
Warm up should be done and include in it 7-10 minutes of jogging / jumping rope, basic exercises - Squats, Push-ups, Pull-ups.
Stretching can be given attention at the end of the workout.
The program can be made by training on Monday, Wednesday and Friday, but you can practice on any convenient day (not forgetting one day of rest between training sessions).