When it comes to burning fat and building muscle, I usually recommend that clients include two types of training in their weight-loss workout programs. Strength training is the first type of training I recommend to individuals because it may help reduce body fat and build lean muscle, and it can be customized for people of various fitness levels.
Increased bone mass and lean mass, improved body composition (owing to lower fat mass), cardiovascular fitness, strength, and an improved sense of well-being are all advantages of strength training for both men and women.
Cardio is the second type of fat-loss training I recommend. Cardio is one of my favorite workouts because it has been shown to help you burn fat while also providing variety in your workouts. “Yes, I adore running!” or “No, I’ll pass,” you’re probably thinking, but here’s the thing: running isn’t the only type of exercise. Cycling, skating, and swimming are all good ways to get a cardio exercise. There is something for everyone.
I built this four-week workout plan for you if your objective is to burn fat, build muscle, reduce weight, become more consistent with your training, or all of the above. It’s quite simple: for four weeks, you’ll do the following routines on a constant basis, repeating each session four times. This will assist you in learning the movement patterns and allowing you to see your progress.
If you feel like the weights you’re lifting are too easy in weeks two, three, and four, you can always raise the weight. Here’s how to figure out what weight is appropriate for your skill level. I recommend using a notes app on your phone or writing it down in a notebook to keep track of how much you’re lifting during the four weeks so you can observe your improvement.
A weight loss fitness regimen might be quite beneficial if you’re trying to lose weight. Regular exercise can help you achieve your goals in a healthy, long-term manner, but figuring out where to begin can be a difficult task. When it comes to getting into a fitness regimen, there are limitless alternatives, from how often you sweat to the types of workouts you perform, and it can be overwhelming.
Before we get started, it’s important to note that weight loss isn’t necessarily a good aim for everyone. Even if you’re in recovery, anyone with a history of disordered eating should consult a doctor before attempting any weight-loss goal, including beginning a new fitness plan. Even if you don’t have a history of disordered eating, it’s critical to set reasonable goals and ensure that you’re losing weight in a healthy manner.
Results might be extremely tough to obtain, take a long time to reach, and also be extremely difficult to retain. Furthermore, exercise is only one component of a healthy lifestyle. Your food habits are crucial (more on that below), as is getting enough sleep and keeping your stress levels low. With so many variables at play, it’s no surprise that weight loss is a profoundly personal process for each individual.
When it comes to exercise, we’re here to take some of the guesswork out of the equation by creating a weight reduction fitness plan just for SELF readers to get you started. It includes the strength training, cardio, and rest days that you’ll need to achieve your weight-loss objectives.
It’s not enough to just get out there and work up a sweat: weight loss also necessitates planning.
We can’t talk about weight loss without considering another important aspect of achieving your objectives: your eating habits. To lose weight, you must consume less calories than you burn. You must also be aware of what you’re eating, ensuring that you consume high-quality calories and keeping track of portion sizes.
However, if it feels too overwhelming at first, he adds there’s no need to make drastic changes all at once. “If you’re in the habit of working out, it’s likely that you’ll start looking into healthier food options as well.” If you haven’t gotten there yet, that’s fine—just start working out and make some adjustments.
That is precisely what the plan below accomplishes. It can be used as a starting point, and after you’re familiar with it, you can tailor it to your own needs. What if you miss a workout now and then? It’s not a big problem; he jumps back on board with your next project and keeps going. It’s a marathon, not a sprint.
Here’s the basic breakdown of what you’ll be doing:
Strength training three days a week, one hour per session
Strength training is incredibly important because having more muscle mass increases your metabolic rate, which means you’ll burn more calories at rest while your body works to maintain muscle tissue.
Any compound lower-body move or variation will work for this one, like a goblet squat or a dumbbell deadlift.
The key here is to lift heavy— talking about using some of the biggest muscle groups in your body, and in order to get those muscles to respond, you need to challenge them.
High-intensity interval training one day a week, 20 minutes per session
The first of your two days of cardio should be a high-intensity interval training, or HIIT. Steady-state cardio does have a place in your routine (we’ll get there), but don’t forget that intensity is your friend.
This is going to incite way more fat loss than just steady-state cardio, when you’re working in that high-intensity threshold you’re not only burning a lot of calories during the workout, but you raise your metabolic rate significantly afterwards. Your body will need to work harder and longer to return to a resting state, burning more calories in the process.
Steady-state cardio one day a week, 35 to 45 minutes per session
And here’s your second day of cardio. This time it’s all about that long, slow burn. Steady-state cardio raises the heart rate, speeds recovery, and improves your body’s ability to use oxygen properly.
Two days of active recovery
Two days out of your week will be active recovery days—this is when your body has a chance to rest up and rebuilds muscle fibers that you’ve been tearing during your workouts (this is where you really get stronger).
Movement helps increase blood flow, driving more oxygen rich blood to your muscles to speed recovery, faster recovery could equal faster results.
Warming up for at least five to ten minutes should precede every workout. Begin with foam rolling to improve mobility. Then, to get the blood flowing, do a dynamic warm-up.
After your workout, take some time to rest your nervous system by cooling down. Laying a client down, putting their feet up a wall so that their legs are elevated, and simply having them breathe into the belly for five seconds inhale and five seconds exhale, just to mellow things out, is the greatest thing to do.
Stretch out the major muscle groups after a few minutes (muscle flexibility is greater when muscles are heated), and hold each stretch for at least three breaths. Try these four cool-down stretches.