FSI FemaleTrainingGuide
FSI FemaleTrainingGuide
FSI FemaleTrainingGuide
FEMALE
TRAINING GUIDE
Produced by
www.fsi-gym.co.uk
Disclaimer: FSI claims no rights to any of the image in this
document. They are sourced from around the web and are used
mereley to better illustrated points made in this article.
In gyms all around the country there are
thousands of women who are frustrated
and disheartened by a lack of health
and fitness results. Despite how much
they try, no matter how many hours they
spend pounding the cardio machines
and attending various latest craze fitness
classes they still don’t seem to get the
results they desire.
We are here to help!! In this article we will outline the
ultimate female training plan, detailed with information,
guidelines, and specific examples of training programmes.
One of the fundamental mistakes most females make is
they simply avoid doing resistance training i.e. weights!
The primary concern women have when it comes to
weight training is, “I don’t want to get big or bulky.” we
are here to tell you that you won’t!
The hormone testosterone is largely responsible Now you may be saying,
female bodybuilders
levels are a fraction of men’s testosterone levels.
Normal testosterone levels in men are 200-1200
ng/dl while 15-70 ng/dl are normal in women.
As you can see, men’s testosterone levels are
who are very muscular
SIGNIFICANTLY higher than women’s. Even if
and look similar to
men in their build.”
a man is at the LOW end of the men’s normal
testosterone range (200 ng/dl), he still has more
than twice the amount of testosterone as a
The real reason they look like that is they are most-likely using
woman at the HIGH end of the women’s normal
exogenous testosterone injections and/or other anabolic steroids.
testosterone range (70 ng/dl). If we look at the When women use exogenous testosterone/steroids they may
median or mid-range testosterone levels in men show signs of hair growth on the face and chest, increased
and women, men = 700 and women = 42.5. So muscle mass, a redistribution of body fat from a female pattern
of storage to a male pattern of storage, deepening of the voice,
on an average, men have 16.47 times more and other effects. So unless you are on exogenous testosterone or
testosterone than women! It is clear that women other anabolic steroids, you will not become big and bulky from
do not have the hormonal support (testosterone) lifting weights.
to gain muscle mass like men. Therefore, the This is not to say that you will not gain any muscle, you will, but
you will not gain muscle like a man. Instead, you will become
fear of becoming big and bulky and looking like
toned and shapely. Remember to achieve a sleek, toned body you
the guys on the front of men’s fitness and body will need to look to add lean muscle.
building magazines is not going to happen.
Deadlifts
1
Deadlifts are a full body exercise, meaning it stimulates just about every
muscle in the body. Deadlifts hit the legs, back, traps, abs, obliques, etc.
Deadlifts are a must for building a fully developed body. If you don’t do them,
you are selling your results short.
Squats
2
Squats are perhaps the most effective exercise you can do for overall leg
development. Squats are a compound exercise that hits the entire upper leg,
quadriceps, hamstrings, and glutes. Like deadlifts, if you don’t squat you are
selling yourself short. These are a must for sexy, toned legs.
Lunges
3
Lunges are great for targeting the glutes, hamstrings, and quadriceps. Lunges
will help tighten up your legs and bum and give you the curves you want.
As we said before, women need to lift challenging weights in order to gain
muscle. Lifting heavy weights will not cause women to get big and bulky like
men because women produce a fraction of the testosterone that men do.
When women begin working out, their goals are to tone up and gain shape/
curves and doing resistance training will accomplish just that!
Exercise Tips:
Proper Form Warm-Up Properly
We cannot stress enough how important it is to Before every session you should warm up properly,
maintain strict form on all movements. This means involving foam rolling, dynamic stretching, mobility
stabilizing your body and contracting your abs exercises, static stretching and activation exercises
so you isolate the primary intended muscles. For prior to starting your main session workout.
example, when doing a standing barbell curl, tighten
Rest, Don’t Nap, Between Sets
your abs and do not rock or swing the weight. By
tightening your abs, you stabilize your body and We recommend 60-90 seconds of rest periods
prevent momentum. This will also help condition between sets. This allows your body to recover
your abs and save your lower back from injury. some of its expended ATP but is not so long that
you lose the flow of the workout.
We are here to help!! In this article we will outline the ultimate What is the most common thing you see women do in the gym?
female training plan, detailed with information, guidelines, and Cardio! And if they do lift weights at all, they tend to pick up
specific examples of training programmes. the 2kg dumbbell and do endless reps. As mentioned already
women must complete challenging resistance exercise up to 12
One of the fundamental mistakes most females make is they
reps, for multiple sets.
simply avoid doing resistance training i.e. weights! The primary
concern women have when it comes to weight training is, “I Now, we will go over a few essential free-weight and compound
don’t want to get big or bulky.” we are here to tell you that you exercises that you must be doing -
won’t!
So right now would be the perfect time to give you three
examples of female fitness models and their actual resistance
training sessions. We hope by providing actual resistance training
programmes of fitness models you can see the great results that
resistance training can achieve, and why you SHOULD be doing
it. Now do these girls look big or bulky?
Day 2: Arms
(Each set 10-12 reps or to failure)
• Bicep Curls x 5 sets
• Hammer Curls x 5 sets
• Concentration Curls x 4 sets
• Cable Curls x 4 sets
• Tricep Pushups 5 sets x max reps
• Tricep Kickback x 3 sets
• Overhead Extensions x 4 sets
• Triceps Pushdown x 4 sets
Day 3: Back
(Each set 10-12 reps or to failure)
• Pull-ups 50 reps total
• Incline Dumbell Row x 4 sets
• Seated Cable Rows x 5 sets
• Cable Pullover x 4 sets
• 1 arm Dumbell Row x 4 sets
• Stiff Leg Deadlifts x 4 sets
• Jump Squats x 3 sets of 20 reps (30 sec rest)
Day 4: Chest/Shoulders
(Each set 10-12 reps or to failure)
• Wide Pushups x 5 sets
• Standing Dumbell Press x 6 sets (last 3 are drop sets)
• Seated Dumbell Press x 2 sets + 30 plus reps burnout
• Seated Lat Raises x 6 sets (last 3 are drop sets)
• Front Raise x 4 sets
• Cable High Rows x 4 sets
• Pushups x 3 sets
Kerri’s Resistance Training Programme
Day 1: Chest/Triceps Day 5: Plyometrics
(Each set 10-12 reps or to failure) • Weighted Squat jumps
x 4 sets of 15 reps
• Flat Bench x 3 sets
• Drop jumps x 4 sets of 10 reps
• Incline dumbbell press x 3 sets
• Split squat jumps
• Pushups on Bosu x 3 sets
x 4 sets of 15 reps
• Cable flyes x 3 sets
• Lateral hurdle jumps
• Rope tricep extension x 3 sets x 4 sets of 10 reps
• Dips x 3 sets of 20 reps • Double leg vertical power jump
• Tricep kickbacks x 3 sets x 4 sets of 10 reps
Day 2: Hamstrings/Glutes
(Each set 10-12 reps or to failure)
• Leg Press x 4 sets
• Hip extensions x 3 sets
• 1 legged deadlifts x 3 sets
• Lunges x 3 sets
• Weighted Step ups x 3 sets
• Leg curls x 3 sets
Day 3: Back/Biceps
(Each set 10-12 reps or to failure)
• One arm dumbbell row x 3 sets
• Dumbbell reverse flyes x 3 sets
• Lat pulldowns x 3 sets
• Chin-ups x 3 sets
• Weighted back extension x 3 sets
• Close grip barbell curls x 3 sets
• EZ bar preacher curls x 3 sets
• Standing hammer curls x 3 sets
• Standing straight bar cable curls x 3 sets
• Drop set dumbbell side raise x 3 sets (Each set 10-12 reps or to
failure)
• Seated military press x 3 sets
• Sumo squats x 3 sets
• Barbell upright row x 3 sets
• Stiff legged dead lifts
• Dumbbell front raises x 3 sets x 3 sets
• Low cable rear raises x 3 sets • Stability ball leg curl 4 sets
• Thigh abductor (drop sets)
x 3 sets of 30 reps
Krissy’s Resistance Training Programme
Sample 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Resistance HIIT Resistance REST Resistance HIIT REST
Back/Biceps Cardio Legs/Shoulders Chest/Triceps Cardio
Sample 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Resistance Resistance REST HIIT Resistance Resistance REST
Upper Body Lower Body Cardio Upper Body Lower Body
+HIIT Cardio +HIIT Cardio
Sample 3
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
HIIT Resistance REST Resistance REST HIIT REST
Cardio Upper Body Lower Body Cardio
Diet & Nutrition
Men and women do not need to train too
differently to see results, but what about diet?
Should women eat differently than men? Not
really. Men’s and women’s metabolisms are very
similar except that women burn a greater ratio
of fat to carbs than men. This may be one of the
reasons women do well on lower carb diets. The
main thing that needs to be adjusted is one’s total
caloric intake. Women need FEWER calories than
men because men have more muscle mass and
less fat (relative to total bodyweight) than women.
The amount of protein, carbs, and fat will be
dictated by the amount of calories one eats.
Calorie Control
The biggest factor in a diet is calories in versus calories out; your total
1
calories will determine if you lose or gain weight. Eating too many
calories will lead to fat gain. But if you don’t eat enough calories you
will not gain lean muscle, or have enough energy to train effectively.
Setting a target calorie intake and counting the amount of calories you
eat each day is vital to losing fat and gaining lean muscle.
Macronutrient Manipulation
2
While your total caloric intake is the most important diet factor,
the ratio of protein to carbs to fat can dictate whether the weight
you gain/lose is muscle or fat. A diet that contains 80% of
calories from carbs, 10% from protein, and 10% from fat will
produce different results than a diet containing 40% of calories
from carbs, 40% from protein, and 20% from fat.
Stay Hydrated
3
You should drink plenty of water every day. Try to drink at least
eight glasses (2-2.5 litres) of water per day. The benefits drinking
water provides are optimal hydration as well as a feeling of
“fullness” without added calories. Sometimes people will mistake
thirst for hunger. Because of this, staying hydrated can also
prevent overeating.
Quality Control
Choose fresh, wholesome foods over pre-packaged, processed
4
foods. Packaged foods are loaded with preservatives, especially
sodium and saturated fats, and often have high amounts of
sugars, such as high fructose corn syrup.
You will be amazed at how fast you can lose fat just by packing
meals from home rather than purchasing fast food or packaged
foods. You also will save a lot of money!
Insulin Control
5
Insulin is the “storage” hormone. When it is secreted fat burning
is blunted. By controlling insulin secretion by choosing low GI
carbs you can decrease fat gain/increase fat loss. Stable blood
sugar levels also improve energy levels and ones mood. All
of our diets as based around insulin control, leading to leaner
muscle gains with little to no fat gain.
Adequate Protein
6
In order to gain lean muscle you need to eat enough protein to
sustain the creation of new muscle proteins. You may not be used
to eating the amount of protein recommended, but once you get
used to it, you should not have any problems and will enjoy how
full and satisfied you feel.
Essential Fats
Essential fatty acids (EFAs) are vital to the proper functioning on
7
your body. Dietary fats got a bad rap due to the diet fads of the
80’s and 90’s, which promoted eating as little fat as possible, but
in reality EFAs are needed by the body and are part of a healthy
diet. Eating fats does not equate to getting fat. In fact, most EFAs
help support the fat burning process and maintaining a lean body.
Do not be scared to eat good fats. EFAs are not the enemy.
Protein Facts
The International Society of Sports Nutrition’s recently released its current stand on protein intake:
• Vast research supports the contention that • When part of a balanced, nutrient-dense diet, protein
individuals engaged in regular exercise training intakes at this level are not detrimental to kidney
require more dietary protein than sedentary individuals. function or bone metabolism in healthy, active persons.
• Protein intakes of 1.4 – 2.0 g/kg/day for physically • Appropriately timed protein intake is an important
active individuals are not only safe, but may component of an overall exercise training program,
improve the training adaptations to exercise training. essential for proper recovery, immune function, and
the growth and maintenance of lean body mass.
From this we see that active women would benefit from consuming 2 grams per kg of bodyweight. Ideally your protein should be
spaced out throughout the day. If you eat five meals a day, this would be 30 grams of protein per meal, INCLUDING breakfast.
Good Protein Sources
Tofu Lean Beef Turkey
There is no reason why you cannot hit your protein needs DAILY! And If you want to progress in the gym and reach your goals for the body
if you need to you can always use protein shakes to increase your protein of your dreams, eat your protein and don’t let anyone tell you that
intake. Dietary protein is very important in a woman’s diet. Women need women don’t need to eat protein!
the same amount of protein as men (adjusted for bodyweight).
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