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Weight Loss Program for Women

Muscle Coach Training Programs

At Muscle Coach we recognise that one size does not fit all. Therefore we have formulated multiple variations of each training program depending on your training frequency. Typically people will get better results with higher training frequency especially if they are past the beginner training phase. However you can still get good results even if you are restricted to just three training sessions each week as long as you diet and supplement properly.

Click on the link to the training program that best suits your training frequency!

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This training program is recommended for women 30-35% body fat and higher.

Introducing the Dilemma

Okay, so you have heard about all the hype of weights training for women and that strong is the new fit and blah blah. Though you think that you may be interested in building strength at some point down the track, right now all you want to do is straight up see those scales go down. Well you are reading the right article. The aim of this article is to cut through all the useless mainstream media advice and current popular industry jargon and educate you on a weight loss training program that is simple and sustainable even if you don’t have a personal trainer or train by yourself. To simplify all the different exercises and training approaches that you can possibly be doing for fat loss there are three basic categories of fat burning training that you can do.

Most Beneficial Type of Exercise for Fat Burning in Order
  1. (ATP) Heavy resistance training
  2. Anaerobic interval training (HIIT Cardio)
  3. Aerobic training

While it is true that heavy resistance training is the most effective for fat burning there are some downsides. Heavy resistance training is not a good starting point for most people in the gym as it can lead to injury. Furthermore heavy resistance training is certainly going to build muscle mass. Whilst this extra muscle mass and muscle tone might be a great thing on someone with almost no body fat, it may not be a suitable look for you right now. Furthermore heavy resistance training can be a real motivation killer because your increase in muscle mass means you won’t see a drop on the scales for a good 3 months and you may even see an increase even though you are losing body fat.


Most Beneficial Type of Exercise for Weight Loss in Order
  1. Anaerobic interval training (HIIT Cardio)
  2. Light weights with high repetitions
  3. Aerobic training

A program structured like this in conjunction with a diet calorie deficit will result in minimal muscle mass increase and maximum weight loss on the scales. By incorporating light weights training you will start to condition your muscles without adding mass which will help to give your body a toned look as you begin to lose body fat. Furthermore it builds a platform that would allow you to transition to heavier resistance training down the track once you are satisfied with your weight loss.


The Different Types of Training Explained
  • (ATP) Heavy resistance training
  • Anaerobic interval training (essentially includes light weights/high reps)
  • Aerobic training
(ATP) Heavy Resistance Training

Your primary energy system that your body uses for high resistance explosive movement is ATP. Using this energy system for heavy weights training has the following benefits for fat burning:

  • Burns calories during exercise
  • Elevates your metabolism for up to 72 hours after exercise
  • Increases muscle mass which permanently increases your metabolism



Anaerobic Interval Training (HIIT Cardio)

Anaerobic energy is the energy system that your body uses for medium intensity exercise from about 10 seconds – 2 minutes. This training is typically understood as interval training where you alternate from fast pace to slow pace on for example a stationary bike. This would mean doing 1 minute slow followed by 1 minute as fast as possible back to 1 minute slow and continuing in this pattern until about 12 minutes. However anaerobic activity also includes light weight with high repetitions training because it is essentially the same exercise structure. Light weights and high reps training means your sets are lasting about 1 minute and your rest periods in between these sets are typically about 1 minute as well. Anaerobic training has the following benefits:

  • Burns calories during exercise
  • Elevates you metabolism for up to 24 hours after exercise


Aerobic Training

Aerobic training is sustained constant low intensity exercise, typically running or long bike rides, that last any longer than 2 minutes. Aerobic exercise has the following benefits for fat burning:

  • Burns calories during exercise
  • Elevates your metabolism for up to 3 hours after exercise



Putting it All Together

As you can see from looking over the benefits of the different types of training, heavy resistance training has the most benefits for fat burning. However there are other factors that need to be taken into consideration when taking on a training program. Because heavy resistance training increases muscle mass it may distort your physique and stop your weight from dropping on the scales. That being said though, it is worth keeping heavy resistance training in mind for when you reach lower body fat percentages as it is the most beneficial for fat loss and will improve the look of a physique when you are at lower body fat percentage.

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