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♥ Joanna is a certified Women's Fitness Specialist with NASM and also a certified Personal Trainer & Nutrition Coach.
♥ Do this workout if you want to be strong, burn calories, look toned & lean, lose weight or to maintain a healthy weight!
Duration: 25 Mins (or 30 mins including warm-up & cool down).
Estimated Calories Burned: 230 - 270Cals.
Structure: 4 Supersets. 2 exercises per superset. Total of 8 exercises. Perform the 2 exercises back-to-back without any rest for a total of 3 sets.
Reps: 12 - 15 reps per exercise.
Rest Time: No more than 1 minute in between supersets.
Frequency: 2 - 3 times weekly on alternate days for best result.
Equipment: 2 pairs of dumbbells
1) 1 pair of lighter weight at 2 - 4kgs each
2) 1 pair of heavier weight at 5 - 7kgs each
Exercises:
Superset 1 (Legs, Thighs & Bums)
1) Dumbbell Squat
2) Reverse Lunge
Superset 2 (Back & Chest)
1) Dumbbell Row
2) Chest Press
Superset 3 (Arms & Shoulders)
1) Bicep Curl to Shoulder Press
2) Tricep Kickback
Superset 4 (Core)
1) Dumbbell Swing
2) Russian Twist
Progress: Increase the weights, increase to 4 - 5 sets per exercise, reduce rest time between supersets. All the best! xx
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full body workout for weight gain female 在 Joanna Soh Official Youtube 的最佳解答
Please READ this box for more info. Best exercises to GAIN WEIGHT for skinny women. This workout plan is based on full body Compound Exercises. Compound exercises are those that involve more than one joint and muscle group. They are more efficient and effective for muscle growth.
Method:
10 exercises, 4 sets per exercises, 45 -- 60 seconds of rest in between sets.
Set 1 - Choose weight that will be manageable for 12 reps.
Set 2 - Increase the weight slightly to which you can only accomplish 10 reps.
Set 3 - Increase the weight even more to which you can only accomplish 8 reps.
Set 4 - For the final set, lift even heavier weight to reach failure at 6 reps.
Workout Schedule: Only 3 - 4 times weekly on alternate days.
*It is important to know that it is NOT in the gym you achieve growth, it is when you rest and recover. Hence, a full workout day should be followed by a rest day to assure full recovery and growth.
Workout Duration: No more than 60 minutes per session.
Progression: Perform these exercises for 4 - 6 weeks. As you progress, lift even heavier weights and increase to 5 or 6 sets per exercise.
Stick with it, stay focused and I trust you will start to see changes in your body. EAT A LOT, REST, WORKOUT and you will GROW. All the best! xx
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full body workout for weight gain female 在 Joanna Soh Official Youtube 的最佳解答
Want to eat abundantly, yet lose weight at the same time? Then listen to your mum and eat your Veggies every day!
Yes we do need to reduce the amount/calories we eat in a day to lose weight (assuming they are mainly high calorie junks or calorie dense food which led to weight gain in the first place), but NO, do not reduce the amount of vegetables you eat. More is better. Vegetables should be the largest portion in your meal and the best part is, you don't have to count the calories. They are extremely low in calories, high in fiber, hence tricking the stomach to feeling full and it's almost impossible to overeat vegetables.
Here are 3 Christmas Vegetable Recipes, which you can make for your christmas dinner and also throughout the year. I've used very minimal ingredients because we want the highlight of the dish to be the Vegetable. We want the natural sweetness and taste to come from the veggie.
The vegetables taste equally good, served warm of cold. So you can always prep them earlier. =)
Try them out and let me know which is your favourite. xx
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Lots of Love xx
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