Trying To Slim Down?

 

Are you trying to slim down, tighten and tone your body? You’ll lose weight more effectively if you create a weekly workout plan to lose weight. When you create a weekly workout schedule for weight loss, there is no last-minute guesswork when it’s time to exercise. And when workouts are planned in advance, it’s more likely that you’ll complete them and reach your goal weight. This doesn’t mean that you don’t have to change your diet. If you're going to lose body fat you have to stop eating the bad fats that can be found it all prepared foods. So, the answer to losing body is a combination of a meal plan high in nutrients and exercise. Today I’m going to go over the exercise part. For beginners this is the biggest challenge. How much is enough?

Weekly Workout Plan for Beginners

The American College of Sports Medicine recommends that you get 150- 250 minutes per week of moderate intensity exercise to lose weight.

Does that sound like too much? Don’t worry. When you are first starting your weight loss workout plan, you’ll start at the low-end of that recommendation.

As a beginning-level exerciser, your main goal should simply be to complete some exercise on most days of the week. Choose activities that you enjoy and that are easy for you to do.

Walking is a great choice for many new exercisers because you can do it almost anywhere and it doesn’t require any fancy equipment. Online workouts and home strength training workouts are good for your body, too.

Before you start any weekly exercise program you should check with your doctor and follow his or her guidelines or restrictions to stay healthy. Then you can combine several different activities to create a full body weight loss workout schedule to lose weight and burn fat.

Monday (30 minutes): Moderate intensity walk
Tuesday (20 minutes): Simple home strength training workout
Wednesday (30 minutes): Moderate intensity walk
Thursday (20 minutes) Simple home strength training workout
Friday: (30) minutes) Moderate intensity walk
Saturday (20 minutes) Online relaxation yoga
Sunday: (30 minutes) Fun and easy cross training day (bike ride, swim or online aerobics class)
Total weekly exercise: 180 minutes

Weekly Workout Plan (Intermediate – Advanced)

As you get stronger and more fit, you’ll be able to add a few minutes to each of your daily workouts.

Be sure to add minutes gradually to avoid burnout. Eventually, you want your weekly workout plan to total 250 minutes or more for effective weight loss.

Your weight loss workout plan should also get harder as your level of fitness increases. The best workouts to burn fat are more difficult to do. As you get stronger, you’ll be able to include them in your exercise program as long as you are healthy enough for vigorous activity.

This sample weekly exercise routine includes strength training to build muscle, aerobic workouts to burn fat and flexibility training to reduce stress and keep your body healthy. As you read further, you’ll realize this workout is more for the workout enthusiast. You’ll need a gym membership, or your own workout room and you’ll need to be in pretty good shape to accomplish this 7-day routine.

Monday (45 minutes): Moderate intensity circuit workout with weights
Tuesday (20 minutes): HIIT workout at home or outdoors
Wednesday (30 minutes): Easy recovery day stretch and walk
Thursday (45 minutes) Moderate intensity circuit workout with weights
Friday: (20 minutes) High intensity day walk/run intervals
Saturday (30 minutes) recovery day relaxation yoga
Sunday: (75 minutes) moderate intensity jog, hike or walk
Total weekly exercise: 265 minutes

Weekly Workout Schedule Results

Many exercisers want to know how long they should stick to their weekly workout plan before they begin to see weight loss results. The answer depends. If you work out on a daily basis, by the second week you should begin to see improvements in the way your body looks and feels. Of course, the amount of weight you lose will also depend on you creating the right energy balance for weight loss. In other words, be careful how much you eat.

To make your workout plan more effective, make sure you combine your exercise program with a healthy diet full of lean protein, fruits and veggies. One of the most common mistakes that dieters make is to overeat after exercise. Don’t fall into that trap. Exercise daily, monitor the amount of food you eat every day and stay on track to get results. I think this is where the five small meal a day plan will fit in to the program. You eat only 300 calories in a meal and eat 5 or 6 meals a day 3 hours apart.

Beginners at exercise always fall into the same trap. After an intense workout they overeat. No matter how intense your workout even the most experienced athlete only burns about 350 calories an hour. And how much food is that? About one protein shake is 300 to 350 calories.

If you participate in a complete and balanced exercise program, you should see significant improvements in your body composition, your size and your weight in one to three months. You may even reach your goal weight in that period of time. But remember that to keep the weight off, you’ll need to continue to exercise on a regular basis. Make adjustments to your weekly workout plan and find new activities that you enjoy staying healthy and fit.

Losing body fat should be your goal. Read up on weight loss and losing body fat. It doesn’t cost money to lose weight. The internet is full of free information.

Follow me on Twitter @GertsRay70369

Look for my podcast by searching “How Bad Do You Want to Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

If you really want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want to Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. Look for my book. at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page.