How can a woman draw up a training program to gain a beautiful, slender body?
Girls in the workout are much less common than guys. But it's never too late to start. It is not necessary to immediately be able to pull up and hang on the uneven bars, everything can be learned. You need to do stretching, squats, lunges.
Many women, choosing a training plan, do not achieve visible results because the individual characteristics of the female body are not taken into account. In particular, girls secrete testosterone much less, so they cannot physically achieve the hypertrophy characteristic of the male body. On the other hand, women actively produce such sex hormones as estrogens and progestogens. It is these hormones that provide the deposition of fat according to the female type.
Particular attention should be paid to nutrition. In this regard, the female body behaves differently than the male. It is much easier for girls to gain weight by consuming a large amount of flour products, cereals and sweets, because simple carbohydrates are easily converted into body fat. But you can’t completely abandon carbohydrates, since they are necessary for muscle growth and strengthening, while preference should be given to foods with a low glycemic index. From sports nutrition, it is preferable to use protein instead of a gainer.
The situation is similar with fats. Proper weight loss for women is different from men's. For women, fats are even more important than for men, as they play an important role in the production of estrogen and estradiol. If a man during drying can safely reduce his fatty tissue to 3-5%, then for women the limit is 10-15% of subcutaneous fat. Reducing fat in the female body below these limits leads to a sharp hormonal failure and a noticeable deterioration in appearance.