How to achieve a fitness body? – Exercises and diet for women

How to achieve a fitness body?  - Exercises and diet for women

The trend of the fitness world in women is on the rise. Achieving a fitness body in women is possible, it requires a good diet and selection of exercises.

Contrary to popular belief, including muscle hypertrophy exercises is a good method for women. It is a myth that by using dumbbells and bars you will develop the typical male body of a bodybuilding. (1) 

How to achieve a fitness body in women?

The main idea for a woman to develop a fitness body is to include basic multi-joint exercises in the routine. When the goal is to burn fat and tone muscle, this type of exercise is ideal.

The second step for women to have a fitness body is to alternate carbohydrates in the diet. This is an excellent method to burn fat and is used by a large number of fitness women.

Advantages and disadvantages of female metabolism

The main advantage of female metabolism compared to male is a shorter muscle recovery time .

Studies have recorded significant differences in rest times in women compared to men. (2) Taking advantage of this fact is essential to achieve a fitness body.

On the other hand, women go through hormonal cycles constantly. These modify both the perception of food and the desire to train. Knowing this, routines and diet must be adapted to enhance fitness results.  

The time when female metabolism is most similar to men’s is at the beginning of the menstrual cycle. During this period, the estrogen level is minimal.

Exercise routine to achieve a fitness body

Below is a detailed exercise routine to achieve a fitness body in women:

  • Bicycle crunches (15 x 3 sets)
  • Side Planks (1 minute x 2 each side)
  • Front push-ups (10x 3 sets)
  • Deadweight with kettleball (10 repetitions x 3 series)
  • Barbell squats (10 x 4 sets)
  • Burpees  (Maximum repetitions until muscle failure x 1)
  • Lateral flights (10-12 reps with light weight)
  • Jump rope 10 minutes

HIIT workout to burn fat in women

One of the best fat burning workouts for women is the high intensity interval training or HIIT method. 

The essence of this type of training consists of alternating 30 to 40 seconds of active moderate load with 60 seconds of aerobic exercises with a low intensity load.

To obtain a fitness body in women, it is recommended to do HIIT routines at least 2 or 3 times a week.

These training routines are aimed at burning fat without losing muscle mass. They should include exercises to work the middle area of ​​the body or core: planks, bicycle crunches , wheel crunches . As well as rope jumps and squats without additional weight.

Barbell exercises + cardio – A perfect combination for fitness women

To achieve a fitness body it is essential to combine exercises with bars and cardio. This is the type of training that is the most effective in depleting muscle glycogen stores.

Exercises such as the deadlift and barbell squats are essential to avoid losing muscle mass in a workout to burn fat in women.

On the days you rest, to have a fitness body you must transition to a low-carbohydrate diet in order to eliminate excess body fat.

Include aerobic exercises on these days combined with a low carb diet; it is the best strategy to reduce fat in the waist and hips  (2)  .

Do gym routines help you burn fat?

Strength training in the gym performed with a moderate weight and a maximum of 12-15 repetitions can be used to burn fat. Although it is not the classic method, it can be effective to achieve a fitness body.

Keep in mind that if you are not familiar with the technique, performing these exercises is not the best choice, consult with a personal fitness trainer whenever you can.

At the end of a training of this type, it is recommended to do 15-30 minutes of running to burn fat at a moderate pace and pulse.

Don’t neglect consuming carbohydrates before and after long gym training sessions. And do not be afraid: you will not achieve a typical body of a professional bodybuilder woman (muscular and masculine) for a few extra calories, but on the contrary, over time you will achieve that fitness body that I am looking for.

Diet to achieve a fitness body in women

When the goal is to build a fitness body in women it is essential to emphasize nutrition.

For women it is extremely important to limit the sources of simple carbohydrates (sugar, honey, sweets and bakery products) as much as possible.

Making a transition to complex carbohydrates (vegetables, cereals and pseudo-cereals is the first rule to achieve a fitness body.

Including foods that are high in fiber  is a good strategy to reduce food cravings.

A diet to burn fat in women should provide a large amount of healthy plant fats as well as Omega-3 fatty acids . It is recommended that a total of approximately 30-40% of the caloric intake comes from fat.

Completely eliminating fat is a mistake that women often make to lose weight. A diet based on skimmed yogurt with sugar can do more harm than good to achieve a fitness body.

For a woman with moderate physical activity, the recommended amount of protein is 1.5 g per kilogram of body weight. About 110 g for women with a body weight of 65 kg. It is recommended to distribute this amount over about 4 meals.

Example of diet for fitness women

  • Normal caloric intake 2000 kcal.
  • Age: 25 years old,
  • Height 170 cm
  • Body weight: 60 kg
  • Physical activity: Moderate sport 3-4 times a week.
  • Goal: weight loss.
  • Caloric reduction: 15%. Total calories: 1700 kcal.
  • Recommended amount of protein: 70 grams
  • Fat: 60 grams
  • Carbohydrates – 250 grams.

A daily diet menu for fitness women is described below:

1. Breakfast

  • Skim yogurt 200 cc
  • 2 whole wheat toast with lean cheese
  • Medium fruit
  • Black coffee

2. Lunch

  • Salmon or tuna fillet (100-150 g)
  • Brown rice (70-100 g)
  • Arugula and grated cheese.
  • If you have trained you can add an extra natural orange juice.

3. Snack

  • Nuts (50g)
  • Wholegrain or oatmeal cookies (3 units)
  • Medium fruit
  • 40 g lean cheese

4. Dinner

  • Chicken breast sautéed in olive oil (100-150 g)
  • Steamed broccoli sautéed with vegetables: peppers, carrots, asparagus (200 g)


The best exercises to achieve a fitness body in women are HIIT, functional exercises and basic multi-joint exercises. Alternating routines with exercises with bars and dumbbells is essential to increase muscle strength.

To achieve quick results and successful fat burning, a diet where simple carbohydrates are limited as much as possible is recommended .

Going overboard with extreme cardio routines is not necessary to achieve a fitness body.

A training plan to burn fat in women should always include at least one of the 5 basic strength exercises, which will stimulate both the joints and improve the hormonal level. 

Nutrition for women with the goal of burning fat should be 10% hypocaloric and with an adequate proportion of carbohydrates, proteins and fats . Eliminating fat completely from the diet is a common mistake. This can cause hormonal imbalances that make it impossible to burn fat in the long term.

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