8 Week Full Body Workout for Women
If you are new to fitness then join Will Power Fitness 8 Week Beginner Fat Loss Workout Plan for Women to learn more about how to lose weight, improve your wellness, and create a new lifestyle for yourself.
If this sounds like you, then you'll likely enjoy this 8-week program to help you start your fitness journey on the right foot.
Supplements
Let’s also talk briefly about supplements. There are a lot of pre-workouts, fat burners, and other weight loss products on the market. You can certainly add them into this program if you want.
Don’t out-supplement a bad diet. Food matters more than supplements. If you have a tight budget and have to make a decision, buy food every single time.
Keep it simple.
There is a theme to this program. We don’t want you to feel overwhelmed.
A multivitamin and protein powder is great to start with. If you feel like you can take on a pre-workout or fat loss supplement as well, that is okay, but they aren’t necessary. Talk to your doctor about any supplement you’re thinking of buying first as well so you know you’re healthy enough to have it.
Zone 2 Cardio
Cardiovascular exercise is going to be a big part of this program, specifically Zone 2 Cardio. This is where we’re going to get into the weeds a little bit, but it will be worth it.
Many cardio programs used to be centered around five heart-rate “zones.” The higher the number, the more intense the exercise is and the higher your heart rate goes. For beginners, doing cardio would be the equivalent of the second or third heart rate zone (70-80% of your max heart rate).
To determine your max heart rate, take the number 220 and subtract your age. So, if you’re 40 years old, 220-40 would be 180 beats per minute. The 70-80% range would be 70 to 80 percent of that 180.
Zone 2 cardio calls for you to keep your heart rate at the 70% range throughout the entire time you do cardio. So, if we go back to our previous example, 70% of 180 would be 126 beats per minute. You would track this on the machine you’re using for cardio if it has heart rate capability or with a monitor that you can wear.
The key to Zone 2 is that you maintain that consistent pace from start to finish. You can use the elliptical, rower, treadmill, or do any other form of cardio that you like. As long as you’re either tracking the heart rate and it stays in that 70% range, or if you feel like you’re giving a seven out of ten effort, you’re good.
Beginners in this program will do four cardio sessions a week for 20-30 minutes per session at the Zone 2 pace. 20 minutes is the minimum, but if you have time to do 30, then you should. You will perform these sessions after your weight training. So, you will train with weights first, then do cardio after. This approach will help you use your strength with the weights without affecting your cardio performance.
Weight Training
This four-day-a-week program will incorporate upper-body and lower-body workouts with core exercises mixed into both. If you have to make a change based on a work schedule, then that is ok. The only rule is you train no more than three days in a row without at least one day off, and that you do no more than four workouts a week. More is not better for beginners unless you’re talking about more time for recovery.
If you combine the weights with the cardio workouts, then you should be training for around an hour to 75 minutes. These workouts will incorporate more compound, or multiple-joint exercises such as squats, bench presses, etc.
The goal is to train as many muscle groups effectively without making the session too complicated. There will be plenty of time down for you to learn how to do a single-arm cable concentration curl down the road. The focus for now is to keep the program simple, train hard, and get out so you can recover.
Perform all the sets of one exercise before moving onto the next. The first set will be with moderate weight, the second set should be a challenge with slightly heavier weight, and you should reach failure with the heaviest weight on the third set. The ab exercises will be with body weight only. Rest for 60 seconds between all sets and exercises.
**Complete 12 Reps for Set 1.**
**Follow with 10 Reps for Set 2.**
**Finish with 8 Reps for Set 3.**
Personalized fitness plan with video demonstrations & instructions to perform
Regular progress check-ins
Regular updates in plans based on your progress
One-on-one coaching (one workout session every other week)
