Most of the girls don’t want to hear about gaining muscle.
They think that they will get too muscular and they would look like a man.
Most of the girls out there are still afraid of lifting weights too.
They have this stereotype, that lifting weights will make them bulky and it is for bodybuilders.
I’ve talked about this issue many times.
I honestly hate that most of the girls go to the gym to run on the treadmill, when they could make the most out of their time and the most out of their bodies, if they visit the weight lifting room more often.
Lifting weights, heavy not light, can provide you many benefits:
- building muscle mass and get toned
- helps you getting fit
- maximize the fat loss
- helps you lose weight fast
- burns more calories
- helps you get curved
- gets you hourglass body shape
- makes stronger heart and bones
- healthier happier you
Here’s more about that:
Lift It Girl-8 Reasons Why You Shouldn’t Be Afraid Of Weights >>>
So girls, DO NOT fear lifting weights!
I myself have done this program, and believe me, you can’t get too much of it.
Girls who look like bodybuilders, take many chemicals, and eat over 200 grams of protein a day.
You can’t get bulky even if you tried to!
So, don’t be afraid to try this program.
It will tone you faster and it will give you the fitness body you always wanted.
If your goal is building strong muscles and making curved body, this is the perfect workout program for you!
If you want to get strong and sexy, get ready to lift it!
If you’re a girl that want to tone her muscles, get sexy and change her body, again – this is the right program for you.
With this workout program, you’re gonna get some popped out abs, nice toned arms and shoulders, sexy lean legs and popped up butt.
Your body will start getting that hourglass body shape as soon as you start working out.
So don’t be afraid, if you want to look like one of that girls on the motivational posters, you can do that with this workout program.
You no longer have to dream about someone else’s body!
You can dream about your body, only curvier and sexier.
This is the best extra muscle toning, weight training program for women!
It has changed many lives!
The Best Extra Muscle Weight Training Program For Women
- Day 1: Chests (4 exercises) + Cardio (20-30 min)
- Day 2: Back (4 exercises) + Cardio (20 -30 min)
- Day 3: Shoulders (5 exercises) + Cardio (20 min)
- Day 6: Rest
Cardio workouts are important!
They go right after the strength training – never before it.
They’ll help you maximize the fat burn and get better results!
Also, you can add ABS workouts in any day by your choice.
Stretch at the end of every single training!
One exercise should contain 3-4 sets with about 10-13 reps.
Start slow, and light in the first month, but as time goes by don’t forget to put on some weights and make it really challenging!
Photo Credit: @fitnika101
And really important fact:
DON’T FORGET TO SPICE IT ALL UP WITH A GREAT NUTRITION PLAN! :)
Here’s my Healthy Eating Plan – Meal Planner To Change Your Life >>>
This is the best weight loss diet I’ve ever had – it changed my life, and the life of my friends!
Fit body is made in the kitchen!
What exercises for each day?
You can see the exercises for each muscle group, in the Fitness–>Exercises category. I will try to link them anyway ;)
I can’t see the one for biceps
I just noticed that, and I linked it right away! Sorry for waiting :/
I can’t see the link for bicep exercises
Is there a link where we can see all the exercises for the entire week or a calendar instead of having separate links for each day?
I might have something to help you out.
Have you seen my Breaking Fat workout program?
You have printable calendars there together with videos of the exercises.
Let me know what you think about it :)
Nice blog here! Also your site loads up fast! What host are you using?
Can I get your affiliate link to your host?
I wish my site loaded up as quickly as yours lol
Hey very nice blog!
Consequently it requires longer for you to finish your meal.
Omg I love this blog.
the 1st pic is of urs ?????
That’s my friend, Tima :)
Hi I really love your blog and I have a question why is each muscle group of exercise is once a week?
I’ve heard people say it should be 2-3 times a week but I don’t know the truth
Well, the truth is you have to make it 4-5 times a week in order for it to work.
Thanks for the reply but what I meant was why legs and butt once in 6 days , chest is also once in 6 days
I hope I explained it and I’m just curious to know
Hi Monica!! I just wanted to say thanks for this inspiring post! Fitness is an incredible journey
I’ve been reading your blog for weeks and totally loved it ! This week I’ve been depressed cause I got injured and couldn’t workout, really want to recover ASAP to workout again I just feel des motivated and really don’t know how to start again ! Greetings from Mexico ☺️
I’m so happy to hear that you like my blog and find it inspiring! I’m glad and honored!
But what happened? How did you got injured? Is it serious? :(
I wish you the fastest recovery ever, and don’t get demotivated, because you LOVE to workout, and that’s the most important thing of all!
Please let me know if you are feeling better.
Omg! Thank you so much for answering !! I feel like I just meet a celebrity lol well I fell downstairs it’s kinda funny but I’m recovering really quickly and maybe in a month I will be able to workout again I’m very motivated now and I’m putting all my effort!! Thank you very much for the response and fe your good vibes!!! Best regards !
Any time you feel motivated, just feel free to write me! :)
I’m glad you recover fast and I think you’ll make progress really fast.
I love this strength training program and I can’t wait to start it. My one issue is that due to my marathon training I only have 4 days a week that I can do strength training. I obviously don’t want to leave anything out so I was thinking of possibly combining a day. Do you have any thoughts or suggestions?
You can try doing the toning workout program.
Combining back with triceps and chest with biceps, you end up having four workout days.
You can combine legs with shoulders too, but make sure you really give your everything when it comes to the weights, in order for it to be challenging and body changing in the same time.
Because you’re already doing a lot of cardio by running, leave out the everyday after workout cardio.
Will I see results after the 6 days?
No, you won’t.
It takes months of hard work to achieve results.
You cannot make a change for 6 days, so keep going and you’ll see the results for yourself.
What should be done for cardio?
I’d say: do anything that makes you sweat!
From running or fast walking to skipping rope, cycling or swimming, you can do anything you like best.
You can also use any cardio gym equipment, such as stepper, treadmill or elliptical trainer.
Your choice, just remember to keep it at least for 20 minutes.
For those just starting out or overweight (like myself) and not a bit fan of the ellipticals or gym machines for cardio, I’ve enjoyed doing the Leslie Sansone DVD’s (the Walk to the… types). I find even with my back issue I’m able to get my heart rate up and work up quite a cardio sweat with only a 6×4 foot space in my living room. A number of her videos have 20-30 min ‘walks’.
Otherwise I enjoy using the ARC machine at the gym over the elliptical, even though they’re movements are similar.
Are you suggesting cardio first then weight training later in the day? So your basically working out two times in a day? I’m looking to lose weight and tone up.
Well that’s not necessary, it’s only an option.
If you like it better, you can get your weight lifting training, and then have your cardio session right afterwards.
Eo classes like zumba count as cardio?
Well, I always like to say that everything that makes you sweat counts as cardio.
So yes, zumba can be cardio :)
I really dig this plan! Thank you so much! I have a question though, so workouts go Day 1- Day 6, Day 6 is a rest day, so what about Day 7? Do I just start over with a chest exercise? I hope that was clear. Thank you!
Yes, that’s right, you stat it over :)
I have to tell you, by the end of this week I’m posting 5 months workout program, that has videos, and calendars printable included, together with diet plan and measuring guide.
I think you’re going to love it, because it’s a combination of my 3 workout programs, and promises great results!
Subscribe or follow us on the social medias to get it as soon as it’s done :)
Here’s my new workout program: https://fitgirlsdiary.com/2016/01/15/breaking-fat-formula-the-best-weight-loss-program-for-women/
Check it out, and tell me what you think :) <3
Do you need to do each muscle in that order, or can legs and butt be the day after chest day?
You can mix up the days as you like to, just make sure to follow that order every week :)
Also, check out my new workout program with printable workout schedules and workout videos included, I hope you like it:
Tell me what you think about it :)
Can I make day six a day for abs and full body pi-yo and rest on the seventh? Also, can you include a good general yoga routine?
Yes, that sounds like a great plan to me!
Do that :)
Hi where did you get the pic where the female is 139lbs then she’s 148lbs??? And she got this way from your exercise program only???
Yes, that’s right :)
Do you have a workout schedule but for gain weight/muscle??? I used to walk first 20 minutes in the treadmill and then weights, this doesnt work????
This is the one that’s muscle gaining program.
I would recommend doing cardio after lifting weight, especially when it comes to gaining muscles.
I’ve spent about 3 hours now reading over your hourglass shaping/3 programs to use to get it. Not that I’m dying for that look, it would be amazing to have but just the 3 programs I’ve read over and looked at all the workouts have helped me tremendously. I go to the gym nearly everyday and eat healthier than any other 20 year old I know. I try and meal plan and do the grocery shopping but am just not seeing the results I want. But I’m am going to try your muscle weight training program. The problem I have when I get to the gym is I’m not sure what I want to do or use or what muscles I want to work that day. I’ve been using weights a lot more the last month and a half, but not sure what all I should do. I’m 5’7″ and weigh 145 and I’m just built bigger. So I’m not scared of the weights at all! I’ve got big thighs and a big butt so the weights and me are perfect for one another. I just want to tighten and tone and lose a little fat in some problem areas. I’m very excited to try your program and this was so inspiring to find! Came across it on Pinterest looking at workouts! Lol
I’m very into fitness and have been about the last 4 years of my life. I turned my life and body around about 3 years ago. I was 17 and weighed almost 190, and the only person to change it was me. And it took hard work, patience, and cutting out a lot of pizza, burgers, and ice cream. But I did it! I am fixing to start college now and I want to major in kinesiology. So any advice you can give me I’m all ears.
Sorry this was so long.
I’m so glad to hear that you are in love with fitness and that you find inspiration here on my blog in some way.
First of all, let me tell you that your story is really inspiring.
At this point I can only recommend to keep going and never give up.
Fitness is already a part of your life, so never let go and keep up!
My advice is to maybe try quitting sugars and bad carbs, since I got my best results when I did that.
Focus more on eating healthy fats, proteins, fibers and greens, see how that works for you.
Also, make sure to mix up the exercises now and then, so that you engage different muscles every training.
The perfect example for that is my latest Diamond Abs Workout: https://fitgirlsdiary.com/2016/03/23/diamond-abs-workout-collection-of-the-best-ab-exercises-for-women/
You can see there how changing your workout routine can bring you great results.
And please, make sure to update me for your results, I’ll be more than happy to hear back from you :)
Stay fit and healthy!
Hi! Another question, sorry, I combine
Day 1 legs with shoulders,
Day 2 Back with tricpes
Day 3 chest with biceps
So I can do the 3 days, 2 times during the week. Is this ok or too much???
Yes that sounds great!
If you skip one day however, you can move it for the next week.
But it’s too not much, it’s perfect!
Once you reach day 6 do you repeat day 1-5 ???
You can make day 6 cardio day, day 7 rest day and then start again from day 1, but you can just continue with day 1 on day 6, just remember day 7 is a rest! :)
Do we have to repeat the same exercises every week? and do we club the muscle group to get the best out of this training? How to gradually increase weight? can I please know for how long do I have to do this to get the desired results?, I’m 20 year old weighing just 40kgs! Also do you mind making this program in more detail just like the “breaking fat program”, it would be great and much more knowledgeable!
sorry I got lot of questions, but I am seriously too confused
You have to do different exercises every training, in order to make it a bit challenging for your muscles.
You can repeat some of them, just make sure to change something, for example, the first time do it with a bar the next time with weights..
You can club the muscle groups, but never exercise more than two muscle groups in one day, if your goal is to truly tone up.
If you want to concentrate on losing weight rather than just toning up and making fit body, then I suggest you to check out my Breaking fat workout program.
Here it is: https://fitgirlsdiary.com/2016/01/15/breaking-fat-formula-the-best-weight-loss-program-for-women/
Hope I helped you :)
How could I combine this workout into 3 days?
You can try doing the weight loss program if you want 3 days a week, but you can do this one too, the first week chest, back, legs and butt, and the next week shoulders, biceps, triceps and again chest.
The week after that you’ll start with back, and so on.
It would be for the best if you could do cardio as a day 4 :)
Hi! Thank you for a great program and all the information!
I have a few questions about this program:
1. Does the cardio training have to be right after (like the minute after) weightlifting or can you do so at a later time of the day? I have a very tight schedule and it’s hard to do the cardio right after.
2. I really like dancing and swimming, do they count as cardio?
3. What are your thoughts on body weight training (without machines)? Would you be able to get the same or similar results without machines?
4. About the mealplan:
– Because I’m still in school and thus eat the food served in school, how can I still eat after the meal plan? It’s hard sometimes because of what they serve… do you think I should eat something I bring myself? Since I can’t for example, get simply chicken or simply the right pasta (they serve white pasta)
– Can I switch the carb-meal from lunch to dinner? or will that not give me enough energy to workout?
Thank you once again! A lovely and very helpful website!
Thank you for the great comment, I’ll start answering right away:
1. Cardio can be done later in the day, but if you do it right after the strength training, you’ll have to do it literately in the minute after, so your heart rate would’t drop down.
2. Everything that makes you sweat, and highs up your heart rate is counted as cardiovascular activity, so yes, swimming and dancing definitely.
3. The results are always better with weights, since you challenge the body by adding some extra weight on, but you can squeeze out the best of a body weight exercise too, example the pistol squats.
4. …and about the meal plan, here’s a link to my meal plan: https://fitgirlsdiary.com/2014/03/08/my-diet-program/
Hope I helped you, and if you have any other questions please feel free to contact me at any time!
I’m a little at a loss of where to start. I’m a working mom at 200lbs, finally no more babies and my body has healed mostly as far as birth, hormones, etc. I’m ready to get back to 145lbs when I feel the best. I miss being strong! I have an hourglass body, just need to actually build some muscle, tone, and lose the fat. Lack of time, but I have dumbells, a barbell, and a bench a home! Where do I even start, though?
Have you checked out my Breaking Fat workout program?
If not, do it right now, here’s a link:
I think you’ll find everything you need to make your fresh start.
I’ll just say – YOU GO GIRL!
Hi first I want to congratulate you because you have a wonderful body and I decided to work out my body in the same way. I have a few questios for you guys regarding the gym routine.
1- what time do you go to the gym? Because I normally go in the morning before breakfst so I don’t know if I sould change my routine.
2- could you plese make a video on how you start your routine at the gym ?
Thank you in advance .
Thanks so much, it means the world to me!
Well, for the past 2 years I workout from home, with heavy weights and HIIT.
I usually do it 6 or 7 pm, and when I work out in the morning I do it 2 hours after my breakfast.
If you’re lifting weights you have to know that hitting the gym hungry is not the best option.
So, make sure you eat something before your training.
I’m currently working on releasing my new workout program. It should be ready by the end of this month, so I can’t wait to share it with all of you!
These tips are awesome, I was looking for something like that. Thanks!