Training For Weight Loss

To lose weight you will need a weight loss workout plan to start. Regular exercise is the key to help you meet your goals of becoming a healthier and slimmer you. Losing weight is not about looking like an Instagram model, having a six pack or just losing weight for a special occasion.

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It’s about becoming healthier and being able to walk up a flight of stairs without running out breath or running around with your kids. But sometimes, just knowing where to start can be a hurdle.

Note: You should speak with a doctor before you pursue any weight loss goal, including starting a new exercise routine.

One critical element of weight loss is your eating habits. You need create a calorie deficit that leads to weight loss, meaning you have to eat fewer calories than you’re burning. You also need to be mindful about what you’re eating, when you’re eating and making sure to eat quality calories and watch your portion sizes.

It’s always good to eat your biggest meal of the day at lunch instead of at dinner to help keep hunger at bay, which means less afternoon snacking and fewer daily calories overall. It’s also a good habit not to eat 2 to 3 hours before your bed time to give your body time to burn calories.

Intermittent fasting

I have read many articles on the topic of intermittent fasting and they all came to same conclusion for weight loss and better health. Consider a simple form of intermittent fasting. Limit the hours of the day when you eat, and for best effect, make it earlier in the day between 7 am to 3 pm, or even 10 am to 6 pm, but definitely not in the evening before bed. Avoid snacking or eating at nighttime, all the time.

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Avoid sugars and refined grains. Instead, eat fruits, vegetables, beans, lentils, whole grains, lean proteins, and healthy fats. You can also try a sensible, plant-based, Mediterranean style diet.

Note: Let your body burn fat between meals. Don’t snack. Be active throughout your day and use weight lifting to build muscle tone.

Your Fitness Plan and Equipment To Lose Weight

• Ballistyx Jump Rope 

• Exercise Resistance Bands 

• Exercise Ball

• Exercise Pilates Yoga Mat 

• Dumbbell Set w/Durable Rack

• Waist Trainer Belt for Women

• Waist Trainer Belt for Men

Now lets look at how you can use some of this equipment. Jumping rope is a good form of cardio exercise. Athletes from boxers to football player use this form of exercise to tone calves, tighten the core, increase lung capacity and build stamina. Jumping rope is a full-body workout, so it will help burn calories in a short time.

Resistance bands are great form of exercise for legs and butt. You can use the bands for resistance banded step-outs, resistance band split squat, resistance band dead lift, lying leg extension and resistance band glute bridge. Go over to shape.com for more info.

An exercise ball is a versatile and dynamic workout tool that can seriously take your fitness to the next level particularly your core stability. Exercise balls are good for body weight workouts which are useful mentally and physically since you’re basically working against your own body weight. It can be used for planks, push-ups, and dips.

It also can be used has a bench for dumbbell presses and bicep curls. As you perform all these workouts, you will also be strengthening your core because you have to constantly use your core muscles to maintain stability and improve your flexibility. Sitting on an exercise ball requires the use of your back and abdominal muscles to maintain your balance on the ball which is good for improving your balance.

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Weight loss workout plan

Walk it off: Walking is one of the best exercises for weight loss. It’s a suitable and an easy way for beginners to start exercising without feeling overwhelmed and it’s a lower impact exercise, meaning it doesn’t stress your joints. It’s estimated that a 155 pound person can burn around 167 calories per 30 minutes of walking at a moderate pace.

Jogging or running: They seem similar, but a jogging pace is between 4–6 mph and running is 6 mph. A 150 pound person can burn about 297 calories per 30 minutes of jogging at a 5-mph pace, or 371 calories per 30 minutes of running at a 6-mph pace, also jogging and running can help burn belly fat.

Note: This is how you should start your day. This instructs your body to start burning calories and to release your feel good endorphins.

Cycling: Cycling is great way to lose weight. People who cycle regularly have a better overall fitness, a lower risk of heart disease, cancer, and death, compared with those who don’t cycle regularly. A 150 pound person can burn around 261 calories per 30 minutes of cycling on a stationary bike at a moderate pace, or 297 calories per 30 minutes on a bicycle outdoors at a moderate pace of 12 to 13.9 mph.

Weight training: Weight training can help you build strength and promote muscle growth, which can improve your body to burn calories at rest. A 24 week of weight training can led to a 9% increase in metabolic rate among men, which is about 141 more calories per day. Women can increase their metabolic rate to nearly 4%, or 51 more calories per day.

Training Day

Day one: Weight training upper body, chest/biceps and with your choice for cardio. walking, cycling, running or jogging.

Day two: Weight training lower body, legs/calves and with your choice for cardio. walking, cycling, running or jogging.

Day three: Weight training upper body back/triceps and with your choice for cardio. walking, cycling, running or jogging.

Day four: Your choice for cardio. walking, cycling, running or jogging.

Day five: Rest, you earned it. Two days of rest and repeat.

Note: The goal is to workout a least 4 days a week. And make sure you are monitoring what and when you eat. This is why meal prep and having a meal replacement drink is so important for weight loss.

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