180 DAYS GYM WEIGHT LOSS WORKOUT PLAN
If weight loss is your goal, and you’re looking to incorporate exercise into your week, setting up a workout plan is a great place to start.
So, we’ll begin by emphasizing that the optimal way to develop a focused and effective weight loss workout plan is to collaborate with a personal trainer. This ensures that you make the most of your exercise time and have a plan tailored to your specific goals, needs, and preferences. However, if hiring a personal trainer is not what you’re seeking, we also provide workout plans customized for weight loss in our app (and it’s free too!).
The best workout routine for weight loss is highly individual and varies based on factors such as your starting fitness level, goals, the amount of time you can dedicate to exercise each week, and other personal considerations.
HOW MUCH WEIGHT CAN YOU LOSE IN 6 WEEKS?
Losing weight carefully and safely is crucial. The amount that is considered safe to lose per week varies from person to person. As a general guideline, aiming for 1-2 pounds a week is a realistic target. While you may be eager to reach your weight loss goals, it’s essential to understand that faster results don’t necessarily equate to better results. Ensure that you provide your body with enough nutrients, rest, and sleep to maintain your health and well-being, especially if you’re engaging in increased physical activity. Your weight loss must be both safe and sustainable.
So, try not to get too caught up in the numbers, as weight can fluctuate throughout the day or week. Instead, focus on working towards creating fantastic, healthy habits that will lead to a stronger, fitter, and more confident version of yourself!
PAIR EXERCISE WITH A HEALTHIER DIET
While altering your exercise routine can boost your energy expenditure throughout the day, don’t overlook the significance of adopting a healthier diet. While it might be tempting to drastically cut back on calories, remember that overly restricting your calorie intake can make it challenging to adhere to your diet and may have negative effects. Focus on making small, sustainable changes, such as adding an extra portion of vegetables to your meal or opting for diet soda over regular soda, rather than eliminating entire food groups or types of foods. Prioritize a diet rich in protein and nutrient-dense fruits and vegetables as a fantastic starting point. You can learn more in our guide on fueling your body.
Our top tips are to plan your meals ahead of time, try to eat more mindfully, be mindful of portion sizes, and swap nutrient-lacking meals with healthier alternatives.
Also, Read THE BEST FULL BODY TONING WORKOUT PLAN FOR WOMEN
BEST 180 DAYS WEIGHT LOSS WORKOUT PLAN
To emphasize, the best weight loss workout plan will be highly personalized to your individual needs. We’ve provided an example approach here, but feel free to adapt these recommendations to align with your specific requirements.
Over a week, we would recommend:
Incorporating rest days between workouts is crucial. Your body requires time to recover from exercise and build strength. Rest days are especially important if your body is adjusting to a new exercise routine or if you’re intensifying your efforts. For more information and advice on how many days a week you should work out for weight loss, refer to our guide.
Featuring a mix of cardio and strength: By incorporating both cardio and strength training into your workout plans, you’ll experience the benefits of boosting your energy expenditure, enhancing your aerobic abilities, and simultaneously building muscle. This combination is likely to yield the best results for your fitness goals.
Aiming for 30 – 90 minutes of movement a day: Try to incorporate movement throughout the day to keep your body active. The amount of time you spend will depend on what is realistic for you. The key is to stay consistent throughout the week if possible and identify areas where you can adjust your habits to become more physically active. For instance, opt for the stairs instead of the elevator or stand up every hour to fill a glass of water. These small changes will accumulate over time.
It doesn’t always have to involve a formal workout; even going for a walk counts. You can join a fitness class at the gym or lift weights—find a way to move your body that you enjoy, and you’ll be more likely to stick with it.
Focus on getting better instead of being perfect: The idea here is to strive for improvement with each workout, which is particularly crucial if you’re consistently engaging in specific types of exercises. For instance, if you’re running for half an hour on a Tuesday, aim to run for 32 minutes the following Tuesday or maintain a 30-minute run at a faster speed or steeper incline. If, on a Thursday, you’re completing 3 sets of 8 barbell reps, consider increasing the challenge after a few weeks.
This could involve progressing to 3 sets of 10 reps or keeping the same repetitions but elevating the weight. This approach, known as progressive overload, facilitates ongoing progress as your body adjusts to your training routine.