Exercise Plans for Weight Loss
Are your weight loss efforts hitting a wall?
Feel like you’re in a bit of a slump and can’t get out?
Let’s face it, weight loss can be tough for anyone, especially without a good plan.
I’ve come up with 3 plans for weight loss, each tailored to a different level – beginner, intermediate, and advanced – to help you target your efforts and see fast results.
Ready for this?
In order to burn about a pound a week, you need to aim for a deficit of 500 calories. That is, you need to burn around 500 calories more than you consume each day. The best way to get there is to eat a healthier diet. Portion control is the first step, but you also need to cut down on fats, sugars, sodium, and junk food.
Natural weight loss supplements, such as Irwin Naturals Green Tea Fat Metabolizer, can be a great option as well. They’ll help boost your metabolism, give you more energy, and burn more fat throughout the day.
Cardio is helpful, but adding resistance training can boost your metabolism over the long term. Why? Because more muscle mass means more calories burned even when at rest! One thing you want to make sure you do is eat enough protein, so I always recommend a good protein supplement like Gaspari Nutrition Myofusion or Optimum 100% Natural Whey.
So here are some exercise plans for weight loss to get you burning fat!
Exercise Plan for Weight Loss #1 – Beginner
When you’re starting out, it’s totally understandable that you may want to ease your body into things. If you feel the need to start with the basics, then this is the plan for you…
- Day 1: 30 mins of cardio, 20 mins of resistance training (legs & shoulders)
- Day 2: 30 mins of cardio, 20 mins of resistance training (chest & back)
- Day 3: 30 mins of cardio, 20 mins of resistance training (abs & arms)
Exercise Plan for Weight Loss #2 – Intermediate
If you’ve been exercising regularly but need to take things to the next level, then this one’s for you…
- Day 1: 30 mins of cardio, 30 mins of resistance training (legs)
- Day 2: 30 mins of cardio, 30 mins of resistance training (chest & triceps)
- Day 3: 30 mins of cardio, 30 mins of resistance training (abs & shoulders)
- Day 4: 30 mins of cardio, 30 mins of resistance training (back & biceps)
Exercise Plan for Weight Loss #3 – Advanced
If you’re already hitting the gym 4 days a week and are looking to get really serious, then I recommend going intense for a couple months. Here’s how…
- Day 1: 20 mins of cardio, 40 mins of resistance training (legs)
- Day 2: 30 mins of cardio, 30 mins of resistance training (chest)
- Day 3: 20 mins of cardio, 40 mins of resistance training (abs)
- Day 4: 30 mins of cardio, 30 mins of resistance training (back)
- Day 5: 20 mins of cardio, 40 mins of resistance training (biceps & triceps)
- Day 6: 30 mins of cardio, 30 mins of resistance training (shoulders)
For all of these workouts, I also recommend taking Optimum Glutamine for muscle repair and support. If your energy’s lacking, then check out USPLabs Jack3d to give you a serious boost!
Have any questions or feedback about exercise plans for weight loss? Please leave a comment below…
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Thank you for visiting! Weight Loss and Training is a health blog which features all the best weight loss tips that I have learned over my 20 years of training. My background includes a degree in Kinesiology from the world renown Simon Fraser University, certification in nutritional sciences from UBC, and Personal Trainer Specialist certification from Can Fit Pro.