Gym fitness sequence for girls to lose fat

5 minutes of dynamic warm-up → 15-25 minutes of light weight strength training (priority to large muscle groups such as glutes, legs, core, etc.) → 30-40 minutes of low- to medium-intensity aerobics → 5-10 minutes of stretching and relaxation. If you follow this order, your fat loss efficiency will be at least 30% higher than if you practice blindly, and it will not be easy to lose muscle or get stuck.

Xiao Xia, an intern I trained before, had just graduated and saved money to get a fitness card. She would run on the treadmill for 40 minutes after get off work every day. She was wheezing and panting. Occasionally, she would think of touching a dumbbell twice, but her arms would be so sore that she couldn't lift it after just three or five lifts. After two months of training, she lost 1.8 kilograms. However, her legs were 1cm thicker because she didn't stretch after running. She came to me crying and asked if the method was wrong. Later, I adjusted the order for her. After warming up, she would first practice 20 minutes of glute bridge, 2kg kettlebell squats, and plank support to use up the glycogen in her muscles. Then she would go uphill and walk for 40 minutes at an incline of 12 and speed 4 without running. After two months, she had lost 4.2 points of body fat, the swimming rings on her waist had disappeared, and her hip line was raised by 2cm. Now everyone she meets says this sequence is really good.

Of course, someone must ask, does this order have to be stuck? Really not, the debate about the order of fat loss in the fitness circle has been going on for almost ten years, and different fitness groups have completely different audiences. For example, those who do fasted aerobics like to rush into the gym in the morning, climb the slope for 30 minutes after warming up, and then do core training for 10 minutes. Their body fat rate is not high, but they just want to get rid of the last bit of stubborn fat in the waist and abdomen and have enough muscle mass. There is no problem with doing this, as long as you don't faint in the gym by loading heavy weights on an empty stomach. Some girls have bad knees and pain when running or jumping. Strength training can be replaced by fixed equipment such as seated leg flexion and extension and hip abduction. Aerobic exercise can be replaced by elliptical machines or swimming. The order is still strength first and then aerobic, and the effect will be equally good.

Let’s talk about some pitfalls that are easy for novices to do. Don’t be perfunctory with your warm-up. I’ve seen many people warm up by standing on a treadmill and walking slowly for 5 minutes. Then they squat and stretch their legs directly to the back of their thighs. It hurts for a week and they can’t practice. To warm up, you need to move, lunge and walk back and forth, circle your hip joint twice, and jump for 30 seconds. Only when your back is slightly warm to the touch and the joints are fully mobile can it count. Also, don’t pursue heavy weights in strength training. If you are a novice and squat with a 10kg barbell, your movements will be as crooked as your grandma’s. You will injure your waist before reaching your hips. You really can’t do it. Use 2kg kettlebells and 1kg dumbbells. If you do standard movements, you can use up glycogen and open the way for aerobic training later.

There’s no need to be too rigid about timing. Sometimes I get to the gym after working overtime and it’s already 9:30. I’m so tired that I don’t even have the strength to hold a water glass, so I just sit on the elliptical machine for 40 minutes and watch a variety show. It’s better than going home and lying down and eating takeout. Some sisters are born with a love of running and feel happy as soon as they get on the treadmill, so it’s not impossible for you to run for 20 minutes first to open up your voice and then practice strength training. It’s just a matter of lowering the weight of the subsequent strength training a little bit and not forcing yourself to get injured. When it comes to fitness, you must be able to persist first, and then talk about efficiency. If you practice in a sequence that you particularly hate, you won’t want to go after practicing it twice, and no matter how good the method is, it’s useless.

In fact, there is really no "perfect order" that is universally applicable. Those who say on the Internet that "practicing without following this order means practicing in vain" are basically gimmicks to earn traffic. You just need to remember the core logic: strength training relies on glycogen for energy, and aerobic exercise will use more fat for energy after glycogen is depleted. Just try to follow this logic and adjust to a rhythm that is comfortable for you. After all, we lose fat to wear nice little skirts and eat more delicious food, not to impose a bunch of rigid rules on ourselves, right?