Sometimes the hardest part about losing weight is not having a plan to follow or not knowing what you’re doing. The trick is to find a workout plan or regiment that fits seamlessly fits into your life. However, many people try ridiculous workout plans that involve a crazy strict diet or expensive gym memberships and expensive equipment just to give up in the long run.
Losing weight isn’t about completely changing your life and throwing your entire fridge out and replacing it with vegetables. Losing weight is a simple lifestyle tweak and changing things bit by bit. Too drastic a change would simply just make it incredibly hard to adjust, and therefore, make you quit.
The most important thing about losing weight is your nutrition. Not necessarily a diet, because a diet would mean completely changing the way you eat and that is not necessary. Progressive change is key in this workout plan.
Start by cutting down on the sugars in your meals. A main hard hitter for results is mainly always the sugar. Next time when you’re out having a meal, instead of getting a coke or any sugary drink, take a water instead. Starting simple like this is a sure way to change your nutrition.
Once you’ve successfully cut out the sugars in your meals, you should instantly see a change in your physique after awhile. Now, the next step is to reduce the carbohydrates in your meals. This isn’t to say completely cut it out as carbs are crucial to your health. But next time, reduce on the rice or bread and add on in the protein and fibre. Following these two nutritional tips should drastically improve your results in your weight loss journey.
For the first part of your workout plan, you’re going to want to heavily focus on cardio. Cardio is what normally incorporates a lot of compound movements and a lot of sweat.
For a quick warm up you’re going to want to get your heart rate up and muscles stretched. So start of with:
Plank (30 seconds, 15 seconds rest, 3 sets)
Jumping jacks (16 reps)
Star jumps (16 reps)
Now that you’re warmed up, you’re going to go for a simple and easy 1 mile run. Run at whichever pace suits you, however, keep in mind that you’re going to want to be pushing yourself. Once finished, take a shower and rest.
For your second workout, you’re going to do a variation of the 1 mile run coupled with interval training.
- Run your 1 mile run, but do this at a 50% intensity
- Run for 2 minutes at an 80% intensity
- Run 3 minutes at a recovery pace
- Run 3 minutes at 80% intensity
- Run 4 minutes at a recovery pace
- Run 4 minutes at 80% intensity
- Run 5 minutes at a recovery pace
Repeat these workouts for a week, with variations according to how intense you want your runs to be, for example, if you think 1 mile is too short, go for 2 and so on.
Once you finish your first week of running, you should feel completely refreshed and ready to take on more workouts.
Now that you’ve started on the journey on weight loss workouts and coupled with your new nutrition plan, you’re ready to incorporate the final step in an effective weight loss regime.
The final step is the build some definition into your physique, meaning that you’re going to have to grow your muscles a little. If we don’t build on the muscles, then you’re going to be showing bone which is something we’re not aiming for, we want your body muscles to visible and defined.
We’re going to be focusing on full body workouts so this makes it simpler. Follow these exercises when you hit the gym and you’re going to be building upon your muscles for definition.
Dumbbell bench press (8 reps of 4 sets)
Lat pulldown (12 reps of 4 sets)
Incline dumbbell press (8 reps of 4 sets)
Planks (1 minute, 30 seconds rest, 4 sets)
Pullups (As many as you can)
Burpees (2 sets of 10 reps)
Bicep curls (4 sets of 8 reps)
Following these workouts in the gym, you’re going to be targeting the key body parts that you’d want to have definition on. Do not constrict yourself to only these workouts as there are a plethora of exercises for you to do in the gym, however, these hand picked exercises are what works for most people. Feel free to change the reps and sets of these exercises to suit yourself