Finding the best weight loss plans for women should be easy, right?
There is so much misinformation out there that finding that needle in a million haystacks is next to impossible.
And you need to find the best weight loss plan for you. Simply following a generic, “cookie cutter” program is not going to get you fast results.
Also, just because a program worked for your friend does not necessarily mean it will work for you. Bodies are different and lifestyles are different.
Because of this, your best bet is to understand the tenets of weight loss so that you can modify any plan according to your unique physiology and lifestyle.
So let me show you the best weight loss plan for women that you can modify.
Weight Loss Roadblocks
Before you can start losing weight you need to understand what makes you gain weight.
Unfortunately, the female body is built in such a way that it needs higher levels of estrogen. And estrogen is the nemesis of weight loss.
It makes you store fat and water.
The good news is that there are some strategies you can implement to lower your levels of estrogen. And although this should not be your only focus, it’s an important starting point.
Because even if you get your caloric intake under control, if your hormones are out of balance you will never be able to get really thin.
To decrease estrogen you have to increase testosterone. And the best way to increase testosterone is by doing a lot of resistance training in circuit fashion.
To do a circuit you will perform an exercise for each one of your major muscle groups one after the other without any rest.
But you won’t just lower estrogen here, you will burn a massive amount of calories outside of your workouts as well.
So be wary of any type of weight loss plan for women that does not use resistance training as a core element.
But there must be a catch, right?
Yes, there is. In order to burn the most calories and produce the most testosterone you have to use challenging weights.
You have to push yourself, really hard.
Otherwise, your post-workout caloric burn will be minimal and you won’t decrease estrogen very effectively.
Hey I Just Want To Learn About Weight Loss Plans For Women, Not Become A Muscular Body Builder!
Here is the great paradox: building a little lean muscle tissue (small volume) allows you to burn a massive amount of fat tissue (large volume).
And because fat occupies a lot more space than muscle, this is a good tradeoff.
But what about losing both fat and muscle to lose even more weight?
Well, if you lose fat and muscle all you will have left are bones. And do you really want to look like a skeleton? You’ll end up losing all your curves, your hair will become thin and dry, your nails will become brittle and in extreme cases, you can stop menstruating.
Trust me, building a little lean muscle to burn off a lot of fat is the way to go here.
Plus, you don’t have to resistance train in a gym. You can train anywhere with any equipment as long as your muscles are being challenged with mechanical resistance.
Now, if you are still super paranoid here simply restrict all your exercise sets to 15 repetitions or more to stay out of the muscle building zone.
Just keep in mind that higher repetitions burn less calories…
Ok, so you are convinced about resistance training. What is the best way to construct circuits?
Pick one exercise for each of these muscle groups:
- Pushing (chest, shoulders, triceps)
- Pulling (back, rear shoulders, traps)
- Lower body (hamstrings, quads, glutes)
Try to do about 3-5 circuits per workout and 3 exercises in each circuit.
And if you are going to exercise your entire body in each workout (recommended) make sure you have 1-2 days of rest in between.
Now if you are just starting out here you may only be able to do 2 workouts per week because of soreness. This is fine. After a couple weeks your body will get better and faster at recovering.
A Weight Loss Plan For Women That Doesn’t Include Cardio?
The bottom line is that you actually don’t have to do cardio to lose weight.
You can get excellent results with resistance training and diet alone. Here is my recommendation:
- If you have more than 3 hours of free time per week, do cardio and resistance training.
- If you have 3 hours or less of free time per week, only do resistance training.
Because resistance training burns a larger amount of calories, your limited time is better spent doing circuits.
But if you want to accelerate your results you can sprinkle your weight loss plan with cardio. Now the key here is to sprinkle your routine with cardio.
Unfortunately, the female body can handle a limited amount of exercise stress. And if you do a large amount of high intensity resistance training and high intensity cardio you will not be able to recover.
So make sure you do a combination of easier cardio and harder cardio according to how your body is recovering from the resistance training.
If you do too much here your weight loss plan will backfire.
And remember that you will be burning extra calories on your rest days anyways because of the effect resistance training has on your body.
Now here are some guidelines to optimize your cardio plan:
- Avoid cardio on an empty stomach
- Avoid long duration cardio (longer than 45 min.)
- Don’t do cardio right before resistance training
- Avoid doing more than 5 cardio sessions per week
Finding The Right Diet Plans For women
There are a gazillion diets for women and how are you supposed to find the right one for you?
Well, if you want to lose weight your diet will have to do the following:
- Put you in a caloric deficit.
- Lower your blood sugar.
If you want to enter a caloric deficit you will have to implement a portion control system or keep track of your calories. I recommend keeping a food journal for a couple weeks and then either increase or decrease your food consumption depending on your results.
Keep in mind that if you constantly feel tired and sluggish you should eat more food and exercise harder.
Although counterintuitive, in this case eating more food will crank up your metabolism and jump start weight loss.
Now if you have to restrict food never cut back more than 15% of your calories at once. This will damage your metabolism and can decrease fat burning hormone output.
But how do you lower blood sugar without passing out? Two things:
- Eat balanced meals.
- Eat slow digesting carbohydrates.
To balance your meals have a source of protein, fat, vegetables and slow digesting carbohydrates like beans and legumes every time you eat.
If you are working on a very tight timeline, cut out carbohydrates on the days you aren’t exercising.
You might have to supplement with caffeine, though, on the days you cut out carbs.
Parting Advice On Weight Loss Plans For Women
You are best served staying away from generic weight loss plans here. The best plan you can implement is one that is specifically made for the female body.
And for the best outcome don’t be afraid to course correct and modify so that the plan best suits your body and lifestyle.
One more thing: you have to take action here.
Endless research and synthesis will not help you lose weight.
So just get going!