Weight Loss Workout Plan
Making your own weight loss workout plan is not that easy, especially for starters. It’s hard to make things work when you don’t know yet what to do. But the bottom line is you want to lose weight.
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Know your situation
This is where you start to think about how much time you can devote to your workout and where you’ll do them. If you’re busy at work and you have so many responsibilities, you can do it for thirty minutes. However this is not advisable. You won’t have enough time for your cardio, or treadmill. Treadmill should be done for at least ten minutes, and ten minutes for cycling. Overall, you need at least 20 minutes for cardio.
But if you really don’t have much time, you can cut your cardio and reduce it for 15 minutes.
What exercises to do
If you really want to lose weight fast, full body routine should be done at least five times a week. But if your schedule can’t make it, three times a week would do. These are few of the simple exercises you can include in your weight loss workout plan.
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Quads – one legged squats, squats, box jumps lunges,
Butt and Hamstrings – deadlifts, straight leg deadlifts,hip raises, step ups.
Push (chest, shoulders, and triceps) –push-ups, overhead press, dumbbell press, dips, bench press, incline.
Pull (back, biceps, and forearms) – pull-ups, chin-ups, dumbbell rows, .inverse body weight row.
Core (abs and lower back) – hanging leg raises, planks, side planks, jumping knee tucks, exercise ball crunches, mountain climbers.
Pick one exercise per category. These exercises work on one muscle group, so it’s basic that you pick each one of them for you to have a well-toned body. You can also have a day where your workout focuses on one or two category, which ever will work on your weight loss workout plan.
Determine the number of sets
So after picking an exercise per category, you can now work on the number of sets you can do. This will pretty much depend on the time you can spend on the gym and your body’s limits. For starters, three sets are good enough, but you need to add more as time goes on.
Determine the repetitions per set
Basic number of repetitions per set is 15, but if you think you can’t make it, try starting off with 10. If you don’t have much time, you can keep up with ten repetitions but you need to increase the weight (if you’re doing weights), or heighten inclination for sit-ups. This will work up your muscles, pushing your limits beyond further.
Now that you know the basics in making your weight loss workout, you can now start off. I hope this will help you out, especially to those who are busy and don’t have much time to spend on the gym.