Differences

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--- pers_fitness_women [2025/08/17 03:25] – created thesaint
+++ pers_fitness_women [2025/08/17 04:16] (current) – thesaint
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 Pick the one that matches your available time each day:
-  * **Level 1** – Normal weekly plan (20–30 min sessions, 5 days a week)
+  * **Workout 1** – Normal weekly plan (20–30 min sessions, 5 days a week)
-  * **Level 2** – Daily ≤30 min plan (one workout per day)
+  * **Workout 2** – Daily ≤30 min plan (one workout per day)
-  * **Level 3** – Daily 10 min plan (fastest option for very busy women)
+  * **Workout 3** – Daily 10 min plan (fastest option for very busy women)
+  * **Get Ripped**
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@@ Line 30: / Line 31: @@
 ----
-==== Level 1 – Standard Weekly Plan (20–30 min, 5 days a week) ====
+==== Simple Daily Eating Example (≈1,600–1,700 calories) ====
+^ Meal ^ Example ^ Calories ^ Protein ^
+| Breakfast | 2 boiled eggs + 150g Greek yogurt + 1 fruit | 350 | 25g |
+| Lunch | Palm-sized chicken breast + 1 cup salad veg + ½ cup brown rice | 400 | 30g |
+| Snack | Protein shake + handful of almonds | 250 | 25g |
+| Dinner | Palm-sized fish + 1 cup mixed veg + 1 medium potato | 450 | 30g |
+| Evening Snack | Cottage cheese + berries | 200 | 20g |
+| **Daily Total** | | **~1,650** | **~100g** |
+----
+==== Key Reminders ====
+  * Workouts are **short but intense** – push hard during the work periods.
+  * If 10 min is all you have → it still works if consistent.
+  * Food drives fat loss; workouts shape the body.
+  * Progress is measured weekly (energy, clothes fitting, average weight).
+  * Be patient: **8–12 weeks** for visible strong results.
+----
+==== Workout 1 – Standard Weekly Plan (20–30 min, 5 days a week) ====
 **Who for:** You can manage ~5 days per week, 20–30 min sessions.
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-==== Level 2 – Daily ≤30 Minute Plan ====
+==== Workout 2 – Daily ≤30 Minute Plan ====
 **Who for:** You want **one workout each day, max 30 min**.
@@ Line 82: / Line 103: @@
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-==== Level 3 – Daily 10 Minute Plan ====
+==== Workout 3 – Daily 10 Minute Plan ====
 **Who for:** Ultra-busy women. You only have 10 minutes per day.
@@ Line 103: / Line 124: @@
 ----
+----
+===== What is NEAT? =====
+**NEAT = Non-Exercise Activity Thermogenesis**
-==== Simple Daily Eating Example (≈1,600–1,700 calories) ====
+This means the calories you burn from **all movement that is not planned exercise**.
-^ Meal ^ Example ^ Calories ^ Protein ^
+It is everything you do outside of workouts that still uses energy.
-| Breakfast | 2 boiled eggs + 150g Greek yogurt + 1 fruit | 350 | 25g |
-| Lunch | Palm-sized chicken breast + 1 cup salad veg + ½ cup brown rice | 400 | 30g |
-| Snack | Protein shake + handful of almonds | 250 | 25g |
-| Dinner | Palm-sized fish + 1 cup mixed veg + 1 medium potato | 450 | 30g |
-| Evening Snack | Cottage cheese + berries | 200 | 20g |
-| **Daily Total** | | **~1,650** | **~100g** |
 ----
-==== Key Reminders ====
+==== Examples of NEAT ====
-  * Workouts are **short but intense** – push hard during the work periods.
+  * Walking while shopping
-  * If 10 min is all you have → it still works if consistent.
+  * Taking the stairs instead of the lift
-  * Food drives fat loss; workouts shape the body.
+  * Pacing while on the phone
-  * Progress is measured weekly (energy, clothes fitting, average weight).
+  * Housework (vacuuming, mopping, cleaning)
-  * Be patient: **8–12 weeks** for visible strong results.
+  * Gardening or carrying groceries
+  * Standing instead of sitting
+  * Even fidgeting
 ----
-**End of document.**
+==== Why NEAT Matters ====
+  * NEAT can burn **hundreds of calories per day** without you noticing.
+  * For very busy people, increasing NEAT often has **more impact than workouts**.
+  * People with high NEAT (lots of daily movement) usually stay leaner even if they do not work out much.
+----
+==== How to Use NEAT in Your Plan ====
+  * Aim for **5,000–10,000 steps per day** if possible.
+  * Stand up once every hour.
+  * Add a **5–10 minute walk after meals**.
+  * Park further away, take stairs, carry your own bags.
+NEAT is simple: **move more during the day**. All small movements add up to faster fat loss and better health.
+----
+----
+===== What is HIIT? =====
+**HIIT = High-Intensity Interval Training**
+HIIT is a way of exercising where you **switch between short bursts of hard effort** and **short periods of rest or easy movement**.
+It is one of the fastest ways to burn fat, improve fitness, and save time.
+----
+==== How HIIT Works ====
+  * **Work phase (hard):** 20–40 seconds of fast, powerful movement (example: sprinting, jump squats, burpees).
+  * **Rest phase (easy):** 10–60 seconds of light movement or full rest (example: slow walk, standing still).
+  * Repeat this cycle for **10–30 minutes total**.
+----
+==== Examples of HIIT Workouts ====
+  * **Sprinting:** Run fast for 30 sec → Walk for 60 sec → Repeat 10 rounds.
+  * **Bodyweight circuit:** 40 sec burpees → 20 sec rest → 40 sec push-ups → 20 sec rest → Repeat with squats, mountain climbers, planks.
+  * **Bike/Row/Step:** 20 sec max effort pedaling → 40 sec easy pedaling → Repeat 15–20 minutes.
+----
+==== Benefits of HIIT ====
+  * Burns a lot of calories in a short time.
+  * Increases metabolism for hours after (afterburn effect).
+  * Builds both **strength and cardio** fitness.
+  * Can be done anywhere with or without equipment.
+----
+==== When to Use HIIT ====
+  * Perfect if you only have **10–30 minutes** for exercise.
+  * Works best **2–4 times per week** (not every day – too intense).
+  * Combine with **strength training and daily NEAT** for best results.
+**HIIT = push hard for a short time, rest, repeat.**
+It is short, tough, and extremely effective.
+----
+----
+===== 5-Minute Bodyweight Blast for Women (Get Ripped) =====
+This is a **fast, high-intensity 5-minute calisthenics workout** designed to help women burn fat, tighten the core, and build lean, toned muscle.
+It can be done **anywhere** – no equipment required.
+**Timer:** 45 seconds work / 15 seconds rest per exercise (5 moves = 5 minutes).
+----
+==== Exercises (No Equipment) ====
+. **Jump Squats (or Fast Bodyweight Squats)**
+     * Squat down, explode up, land softly.
+     * Works thighs, glutes, and burns lots of calories.
+     * Low-impact option: fast squats without jump.
+. **Push-up to Shoulder Tap**
+     * Perform 1 push-up, then tap each shoulder before the next rep.
+     * Strengthens chest, arms, and core stability.
+     * Modification: do push-ups from the knees.
+. **Mountain Climbers (Fast)**
+     * In a push-up position, drive knees to chest quickly.
+     * Burns fat, tones abs, and builds cardio endurance.
+. **Glute Bridge March**
+     * Lie on your back, lift hips up into a bridge, then lift one knee at a time like marching.
+     * Works glutes, hamstrings, and core.
+. **Plank Jacks**
+     * In a plank position, jump feet in and out like a jumping jack.
+     * Great for abs, shoulders, and overall calorie burn.
+     * Low-impact option: step one foot out at a time.
+----
+==== Instructions ====
+  * Do each exercise for **45 seconds**, rest for **15 seconds**, then switch to the next.
+  * Push yourself during the 45 seconds – intensity is key.
+  * Total time = **5 minutes**.
+----
+==== Weekly Integration ====
+  * Add this blast **at the end of your 10 or 30 minute routine** for extra fat-burning.
+  * Or use it alone on busy days when you only have 5 minutes.
+  * Works best when paired with a **healthy calorie-controlled diet and enough protein** (20–30g per meal).
+----
+==== Tips for Maximum "Ripped" Look ====
+  * **Calories:** Stay in a modest calorie deficit (≈1,500–1,800 for most women).
+  * **Protein:** 70–100g per day.
+  * **Consistency:** Do this blast **3–4 times per week** for results in 6–8 weeks.
+  * **Progression:** After 3–4 weeks, repeat twice for a **10-minute advanced version**.
+**This 5-minute blast turns up the intensity, helps strip fat, and sculpts lean muscle for a strong, toned look.**