What should women do to get in shape?

There is no unified training list for ordinary women's fitness and body shaping. You can just practice whatever you want to look like in the end. In the past 6 years of being a fitness coach, I have seen too many girls who just copy the entire plan of Internet celebrities, and they don't even know the way to body shaping until they get injured.

The most heated debate on the Internet right now is whether women should train with heavy weights. They say it’s useless if they don’t use heavy weights and can’t build lines, but they also say that light weights and multiple reps can make them firmer, so there’s no need to suffer that fate. In fact, there is nothing wrong with both of these statements, but they are suitable for different groups of people. Last year, I took a student who was a model. Her body fat rate was 19% all year round. She needed clear shoulder and hip lines to be photogenic. She trained with heavy weights 4 times a week. She could deadlift to 1.5 times her body weight. After her shoulder lines were developed, she didn’t even need to take photos or even shoulder pads. ； But if you have no exercise habits before, and your body fat rate is still around 25%, and you start doing shoulder exercises with 20kg dumbbells, you will most likely be unable to lift your arms the next day and you will easily strain your arms. It is better to start with elastic bands and self-weight exercises to find the feeling of strength. When you do the glute bridge, you can clearly feel that the force is exerted by the hips rather than the waist or legs, and it is completely time to add weight.

There are also many people who are confused about whether to do aerobics because they are afraid of losing muscles and not seeing lines without applying fat. In fact, this also depends on your own situation. I once had a student who weighed 160 or 120 pounds and just wanted to look good in jeans. She started doing strength training and jogging three times a week. She lost 10 pounds in two months, and the width of her fake hips was reduced a lot. She changed her jeans directly from size 29 to size 27. Later, after her body fat dropped, she stopped doing aerobics and focused on her hip line. Now she wears tight pants and her legs are particularly smooth. If you are thin and have a very low body fat percentage, you really don’t need to do too much extra aerobic exercise and just leave all your time for strength training. Otherwise, the muscles you have finally grown may really be consumed by long-term aerobic exercise.

By the way, don’t always focus on those good-looking “Internet celebrity moves”. Many people’s posture problems caused by sitting for a long time will be in vain no matter how much they practice. I had been sitting for four years, and my pelvis was severely tilted forward. I started practicing abdominal curls for two months, but my vest line was not visible, and my waist hurt first. Later, I spent 10 minutes rolling a foam roller to loosen my iliopsoas muscles before each training. After training, I did 15 minutes of pelvic correction training. Within a month, my lower abdomen was retracted. I used to have to suck my belly when wearing tight skirts, but now I don’t use it at all. If you usually sit for a long time and hold your chest, it is better to build up the strength of your upper back first and loosen the tension in the trapezius muscles. Otherwise, no matter how much you train your shoulders, you will still look sluggish.

To be honest, body shaping is never about chasing KPIs. If you want to look good in suspenders, do more shoulder and back exercises. If you want to look good in a hip-hugging skirt, do more hip and leg exercises. If you want to wear a T-shirt without sagging, do more chest and core exercises. The ones that suit you are the ones that should be practiced best. Don’t follow other people’s plans.