Women looking to lose weight through exercise should train nearly identical to the way a man would train to lose weight. Many women eschew weight training, as they feel they will grow too "bulky." However, this is a common misconception, as it's important to understand that no matter how hard you train, you will never develop masculine musculature due to a female's naturally lower level of testosterone. Therefore, use resistance training to drop those few extra pounds, taking advantage of the metabolic boost provided by a session of lifting weights.
Half-Body Workouts
Half-Body Workouts is a program which caters to busy individuals. After all, not everyone has five or six days a week to spend in the gym. Knowing this, Half Body Workouts are designed around a four-day-a-week Upper/Lower split to provide maximal fat loss in minimal time. You can schedule these workouts on any day(s) of the week --- the only rule is that you cannot perform more than two workouts in a row without a day a rest in between. If you are feeling ambitious, the program does include suggestions for a fifth lifting day, but you can reach your goals using just the four-day "main" program.
Exercises performed during the program involve a healthy mix of compound and isolation movements. You will be performing squats, rows, bench presses, curls, step-ups, and traditional abdominal movements like medicine ball work and reverse crunches. Even if you are unfamiliar with these movements, expect to progress quickly, as this four day plan will quickly melt fat, leaving you ready for swimsuit season.
Full-Body Workouts
The second recommended plan for female fat loss is called "Kiss Bodybuilding Workouts Goodbye (KBWG)." It focuses on three weekly total-body weightlifting sessions, making this the ultimate excuse-free program. Everyone has at least three hours a week to devote to exercise --- if you are willing to commit the time, then this full body program will take you that much closer to your ideal physique. As all of the training sessions during the week will be working the entire body, it is imperative that you allocate at least one full day of rest between any two workouts. This will give your body much needed recovery time so you can give 100 percent while in the gym.
As with Half-Body Workouts, this program focuses around large, compound movements which stimulate multiple muscle groups concurrently. Being more challenging, compound movements have a greater effect on metabolic rate, prompting greater body composition changes than their isolation movement counterparts. For this program, you will be performing pull-ups, front squats, deadlifts, shoulder presses, rows, and abdominal movements. Additionally, you can add in an extra two days of cardio, but no more, lest you compromise your ability to recover from the training sessions.
Whether you choose to perform half or full body workouts, devoting four weeks to either of these programs will take pounds off the scale and inches off in the mirror. Full versions of these programs can be found by clicking the links attached below. Good luck!
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