Weight Loss Workout Plan: Best Workouts to Lose Fat, Get Your Free Fitness Training App

Beginners

  • beginner level

Looking for a weight loss workout plan? Find the fat burning workouts here - get your free fitness training app. Introduction: Perform three days a week with one day of rest between workouts (i.e. Monday, Wednesday, Friday). Research has shown that exercise provides greater weight loss benefits than nutrition alone. The resistance training should be performed in a circuit style. Warm Up: Don't forget to start with 5 to 7 minutes that incorporates all of you major muscle groups. For optimal results each exercise should challenge your muscles. However, you first should start with lighter weights till you properly learn each movement pattern. Once mastered, select the amount of weight that causes you to fatigue during the specified reps below. For example, if an exercise calls for 12 reps your goal is to find a weight that causes you to fatigue during the 12th rep in proper form. As you get stronger you should increase the weight for the best outcome. Cardio: 60-70% Heart-Rate Max This is the POST WORKOUT cardio section. For best results do it at the end of the workout or between your strength training exercises. Cool Down: Perform 10 minutes of low intensity exercise after your cardiovascular activity. Your diet should limit calories to help you lose fat while also providing you with essential nutrients and enough energy to fuel your activity program. The following is the foundation of a healthy diet for this program: Consume a low-fat, high-fiber diet while limiting your intake of animal fats. Refined carbohydrates such as biscuits, cakes, sweets, sugary drinks, and white bread should be avoided. Low-fat dairy products, such as yogurt, cheeses, and soy substitutes, should be substituted for full-fat dairy products. Consider alternatives to dairy, such as almond milk, soy milk, or oat milk. Consume a variety of fruits, vegetables, beans, nuts, and seeds, as well as whole-grain bread and cereals. Choose lean, low-fat meats or vegetarian substitutes. Finally, eat fast food infrequently and choose healthy options when they are available. When possible, choose less processed whole foods to reduce your intake of added sugars, excess sodium, and other additives. Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack. If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional. Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.

Day 1

This daily workout contains 4 exercises, you'll be doing the following exercises:

Dumbbell Stability Ball Chest Press
Sets: 15 Reps: 3

Standing Row Machine to Mid-line
Sets: 15 Reps: 3

Dumbbell Squat Curl Press
Sets: 3 Reps: 15

Tricep Rope Pushdown
Sets: 15 Reps: 3

Day 2

Rest day!

Day 3

This daily workout contains 4 exercises, you'll be doing the following exercises:

Dumbbell Stability Ball Chest Press
Sets: 15 Reps: 3

Standing Row Machine to Mid-line
Sets: 15 Reps: 3

Dumbbell Squat Curl Press
Sets: 3 Reps: 15

Tricep Rope Pushdown
Sets: 15 Reps: 3

Day 4

Rest day!

Day 5

This daily workout contains 4 exercises, you'll be doing the following exercises:

Dumbbell Stability Ball Chest Press
Sets: 15 Reps: 3

Standing Row Machine to Mid-line
Sets: 15 Reps: 3

Dumbbell Squat Curl Press
Sets: 3 Reps: 15

Tricep Rope Pushdown
Sets: 15 Reps: 3

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His workout has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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