WONDER WOMEN 1.0
Training Bible is a six-week training plan designed for the women who are actively engaged in fitness. It is not a beginner’s cup of tea. All the workouts are specifically designed for the women who are ready to challenge and push their limits. Remember- To get strong, you have to work on your weakness, you need to get out of your comfort zone and train hard. Only then you will be able to be a better athlete at all level of fitness.
“Hey wait, the weight room is not for you. It will make you muscular. Go for a cardio instead. It will help you maintain that feminine look!”- This is the most common misconception that we often hear as women. Women are always underestimated in the terms of strength and ability when ...
This program doesn’t only emphasize on building body, but it also focuses on functional fitness. What is Functional fitness training? Functional fitness exercise uses various groups of muscle at the same time, as well as it focuses on core stability. They are more beneficial for women...
Wonder Women 1.0 will challenge you each day. You need to push all your limits to complete your workouts. So nutrition becomes a crucial part of the program. Our body is a biological machine which runs on fuel. This requirement of fuel can be fulfilled by consuming a balanced diet. So it becomes ...
Supplements are the necessary part of your training especially when you are into such a tough training. When you are training consistently, your body needs to recover fast. Nutrients from whole foods sometimes make it difficult to meet the requirements of your body, hence supplements become neces...
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This program doesn’t only emphasize on building body, but it also focuses on functional fitness.
What is Functional fitness training?
Functional fitness exercise uses various groups of muscle at the same time, as well as it focuses on core stability. They are more beneficial for women as this training helps to train and develop the muscles to make the routine activities easier, reduce the risk of injury and improve the quality of life.
In the wonder women 1.0, we have combined the functional fitness training with weights to help you develop strength and stamina. Each day, you will be doing conditioning circuits after a big lift and each circuit is different making it fascinating for you to workout every day. This six-week training program is intensive and it will make you more powerful, explosive and will transform you from inside and out.
Rest and Recovery
During the next six weeks, you will be training hard and intensive. You will be feeling tired and your muscles will get sore after each strenuous workout hence it is important to take rest and recover your body for the next workout. We have designed the program in such a way that you train for two days and then take a rest day but you can schedule your rest days on the basis of your lifestyle and your ability to workout effectively.
In order to recover your broken muscle tissue, you need to fuel yourself with proper nutrition and supplements. Drink as much water as you can and stay hydrated as these intense workouts will make you feel tired and dizzy. Drinking water will help you to transport the nutrients which give you energy all day.
Wonder Women 1.0 PLAN
Each training plan has been designed by our expert trainers to help you get lean and strong. You may find it difficult initially but once you get the grip over it, it will be easy for you to perform and sustain throughout the program. wonder women 1.0 is divided in 6 weeks and in the 1st week; you will be testing your One-Rep Max (1RM). One-rep max is the maximum amount of weight one can lift in a single repetition for a given exercise.
Before picking up the weights, do a warm-up set to avoid any injury while testing your one-rep max. Do 3-4 warm-up sets each day. Start with a barbell and increase the weight by 10-20% while reducing the number of repetitions. Once you are done with your warm-up sets, you can move to the attempts for determining your one-rep max. You will find your 1RM within 3-4 attempts. Add the weights on your bar in each attempt to know your ideal 1RM. Once you determine it, write it down as it will help to program your workouts in these weeks.
We have divided the workouts into two parts: Strength and Conditioning. Each day you will be performing strength exercise followed by conditioning circuits. Make sure you take the minimum rest of 30-60 seconds between your circuit sets.
Wonder Women 1.0 will challenge you each day. You need to push all your limits to complete your workouts. So nutrition becomes a crucial part of the program. Our body is a biological machine which runs on fuel. This requirement of fuel can be fulfilled by consuming a balanced diet. So it becomes necessary to eat whole foods and stay hydrated all day.
With this 6-week training program, you guys are going to train as hard as you can and with this hard training, recovery becomes essential. So fuel your body with right nutrition and supplements to recover, repair, and grow. Don’t complicate your body with counting calories because as women we often hung ourselves in counting and cutting our calorie intake. All you need is to eat clean and avoid chips, carbonated drinks, and fried sugary snacks.
Our nutritional plan has been designed by an expert nutritionist, keeping in mind the requirements of active women. Our plan consists of a balanced diet which includes necessary macronutrients and micronutrients every woman require to train hard and grow strong. The three essential macronutrients our body requires are Protein, Carbohydrate, and Fat.
You will constantly break your muscle tissues during this 6-week training program. To repair and recover that damaged tissue, you will require protein. Amino acids found in protein plays an important role in synthesizing the protein in your muscle tissue and repair it. So ensure that you fuel yourself with protein every 3-4 hours throughout the day. The recommended daily intake of protein for active women is 0.8- 1 grams/ pounds of bodyweight. Some of the basic sources of protein one can opt for are eggs, chicken breast, low-fat milk, cottage cheese, greek yogurt, lentils, whey protein, fish, and lean meat.
Carbohydrates are the primary source of fuel for our body. It provides the energy needed to perform an activity. Taking carbohydrates before 2 hours of training will boost your performance but make sure you take it in the right quantity. Complex carbohydrates full of fibers are the best source to fuel your body before and after workouts. Brown rice, oatmeal, whole wheat/multigrain bread, and sweet potato are some of the best carbohydrates you should include in your diet.
Fats is an equally important nutrient for your body. Good fats such as avocados, nuts, olive oil, peanut/almond butter are rich in omega-3 which will improve the recovery process of your body.
Sample Meal Plan
This sample plan is designed for a woman who weighs 145-pounds and trains at noon. You can modify and adjust the plan according to your weight and schedule. We have divided the plan into 5 meals which you need to incorporate every 3-4 hours to keep fueling your body with the required nutrients throughout the day.
|Low-fat Cheddar Cheese
|Whole-wheat/ Multigrain Bread
|Mixed Green Salad
|Roasted Cherry Tomatoes
|Baked Sweet Potato
|Low-fat Greek Yogurt
“Hey wait, the weight room is not for you. It will make you muscular. Go for a cardio instead. It will help you maintain that feminine look!”- This is the most common misconception that we often hear as women.
Women are always underestimated in the terms of strength and ability when it comes to weight training. They have always kept away from picking up the heavy weights and training hard. We need to change this mentality. People need to understand that training with weights doesn’t make you big and bulky unless you are pumping yourself with testosterones and eating way more calories than you are burning every day. Weight training does wonder for women. It doesn’t only help you to build lean muscle mass, but it also increases your bone density and help you to achieve the improved physique.
wonder women 1.0 is a six-week training plan designed for the women who are actively engaged in fitness. You need to mentally prepare yourself before you start with this program as this program will challenge you each day. It will challenge you physically and mentally but DON’T GIVE UP! Commit to yourself and to the program and keep going.
Supplements are the necessary part of your training especially when you are into such a tough training. When you are training consistently, your body needs to recover fast. Nutrients from whole foods sometimes make it difficult to meet the requirements of your body, hence supplements become necessary. It speeds up the recovery and helps you to add the numbers to satiate your nutrient requirements. Whey protein, BCAA, Multivitamins, and Fish oil are some supplements you need to include in your daily diet.
Whey Protein: Whey is the best way to satiate your protein requirements. It aids your recovery, repairing your muscle tissues. Use it before or after your workouts for maximum result.
Dosage: 1-2 scoops
BCAA: Branched-chain amino acids play an important role in recovering your body and helping you to perform the long-endurance training. You can take it before, during, or after your training sessions.
Dosage: 1 scoop
Multivitamins: Our body needs micronutrients to function properly and multivitamins help to provide the required vitamins and minerals in our body.
Dosage: 2 tablets
Fish Oil: Fish oils are rich in Omega-3 and have numerous health benefits. It enhances the performance, increases the growth of muscle, improves strength, reduces the risk of injury, improves the functioning of heart and lungs and boosting the immune system. One must consider including fish oil in their daily diet.
Dosage: 2-3 softgels