Finally fitting into your favourite jeans again: the weight loss training plan is just the thing!
There are several ways to shed those extra pounds. However, the quickest and best way is to change your diet and exercise regularly. In concrete terms, this means eating less, fewer calories and healthier and sticking to our training plan. Then it works with weight loss. The plan is valid for four weeks, but you can repeat it often. Then adjust the reps and intensity.
The following applies to this training plan for losing weight: Change it for yourself to correspond to your fitness level. It doesn’t matter if you can’t do everything at the beginning. Just do less and build up over the coming weeks. If you notice that you are under-challenged, then you do more.
Weight Loss Workout Plan: Week 1
Find three days a week of more extended endurance training. For example Monday, Wednesday and Saturday.
- Monday: Do an endurance sport of your choice, e.g. walking, jogging, cycling, aerobics or swimming, for 35 minutes.
- Tuesday: 3 x 15 sit-ups , 3 x 15 oblique crunches per side
- Wednesday: Do an endurance sport of your choice for 30 minutes. Vary your speed this time, alternating fast phases with slower ones.
- Thursday: 3 x 15 squats, 3 x 15 lunges per side
- Friday: Break
- Saturday: Do an endurance sport of your choice for 45 minutes, preferably something different from Monday and Wednesday.
- Sunday: break
Weight Loss Workout Plan: Week 2
- Monday: Do an endurance sport of your choice for 40 minutes. Alternate speed and intensity and jog for 5 minutes at your average running pace, then 2 minutes much faster, then 5 minutes slower again.
- Tuesday: 3 x 20-second plank and 3 x 10-second side plank per side
- Wednesday: Do an endurance sport of your choice for 30 minutes, and try a new sport.
- Thursday: 3 sets each of squats and lunges. 1st round 20 repetitions, 2nd round 15 repetitions, 3rd round 10 repetitions
- Friday: Break
- Saturday: Do an endurance sport of your choice for 45 minutes, alternating speeds.
- Sunday: break
Weight Loss Workout Plan: Week 3
- Monday: Do an endurance sport of your choice for 35 minutes.
- Tuesday: 3 sets each of sit-ups and incline crunches. 1st round 25 reps, 2nd round 20 reps, 3rd round 15 reps
- Wednesday: Do an endurance sport of your choice for 45 minutes. Vary your speed this time, alternating fast phases with slower ones.
- Thursday: 3 sets each of squats and lunges. 1st round 20 repetitions, 2nd round 17 repetitions, 3rd round 15 repetitions
- Friday: Break
- Saturday: Do an endurance sport of your choice for 45 minutes, alternating speeds.
- Sunday: break
Weight Loss Workout Plan: Week 4
- Monday: Do an endurance sport of your choice for 45 minutes. Alternate speed and intensity
- Tuesday: 3 x 25-second plank and 3 x 12-second side plank per side
- Wednesday: Do an endurance sport of your choice for 45 minutes.
- Thursday: 3 sets each of squats and lunges. 1st round 23 repetitions, 2nd round 20 repetitions, 3rd round 17 repetitions
- Friday: Break
- Saturday: Do an endurance sport of your choice for 45 minutes, alternating speeds.
- Sunday: break
Diet Tips For Losing Weight
Endurance and weight training are the perfect training plans to lose a little weight. However, this only works if you also pay attention to your diet and eat less than you consume. Just stick to the following tips, and you’ll lose the extra pounds quickly.
- Write down everything you eat for at least one day. Then see what the calorie bombs are and try to reduce them.
- Eat a serving of vegetables or fruit with every meal. It’s low in calories but fills you up.
- Exchange white flour products for whole grain varieties, e.g. white bread for whole grain bread, light pasta for whole grain pasta. They fill you up much longer.
- Eat only three meals daily and one snack in the morning and afternoon.
- Pay attention to your choice of drinks: water and unsweetened teas have no calories. On the other hand, juice, cola and Co. quite a bit.
- Do not forbid yourself any food. Everything is allowed, but calorie bombs such as sweets or fast food are not every day and only in small portions.
Also Read: How To Restart Your Workout After The Pandemic Break