There are many myths about weight loss workout plans. One of them is that each person considers his or her plan the best. Let’s figure out what you shouldn’t believe and what you should pay attention to if you want to include weight loss workouts in your plan. Weight loss workout plans all about a cardio workout that aims to burn as many calories as possible. That is, it runs in an intense rhythm and its task is to make you sweat.
During cardio exercise, you obtain energy by the oxidation of glucose molecules. During such a weight loss workout plan, you strengthen the entire cardiovascular system. And this is undoubtedly very useful. If you have problems with the cardiovascular system, before starting to do cardio training, make sure to consult with your doctor.
Heart rate plays a key role in weight loss workout plans. It is due to the fact the body begins to actively burn fat. There is such a thing as a fat burning heart rate zone. It is within 65% -80% percent of the maximum allowable rhythm.
Weight Loss Workout Plans – Calculating the Heart Rhythm
To calculate the maximum allowable heart rate, you need to subtract your age from 220. For example, if you are 25 years old, then your maximum heart rate will be 220-25 = 195. Multiply the resulting figure by 0.65. And then multiply the same figure by 0.80. This is your fat burning corridor.
When the heart rate is within its limits, training is effective for fat burning and at the same time safe for the heart. A fitness bracelet will help you control your pulse. Make sure you include this in your weight loss workout plans.
Pros of Weight Loss Workout Plans
- Increase endurance;
- Accelerate metabolic processes;
- The volume of the lungs increases;
- Effectively relieves stress;
- Improves the work of the cardiovascular system.
Rules of Weight Loss Workout Plans
If your weight is higher than your normal body mass index, do not rush into active cardio training. Your choice is walking. Weight loss workouts plans should go hand in hand with strength training.
Only in this way will the process of losing weight combined with the development of beautiful muscles. Otherwise, muscle mass will decrease. If you are combining strength and cardio, start with strength and then move on to cardio.
For weight loss workout plans, perform fat burning workouts 3 times a week for 30-45 minutes, while monitoring your pulse. But remember that cardio won’t help you lose weight without a calorie deficit and a balanced diet.
Fat-burning workouts include high-intensity interval training, running, dancing, aerobics, etc. These also include exercising on various types of cardiovascular equipment, kickboxing, skiing or rollerblading, and walking.
Myths about Weight Loss Workout Plans
Do not do cardio at home: It is possible, and very effective. This only takes time and your desire. If you have joint problems, you cannot do fat burning workouts. It is important to choose what are called low impact workouts. That is, those that will not load the joints. Walking is an ideal choice (as well as if you are overweight).
Effective cardio workout should be prolonged. Fitness industry experts say that effective fat loss begins after 25 minutes of exercise. Remember, cardio burns calories. To lose weight, you need to create a deficit (for example, eat less than 200 calories from the norm) and actively move. Fat burning workouts in this matter are your best friend.
Only need to train in the fat burning zone. In fact, calories burn at any heart rate. It’s just that in the fat-burning corridor, training is the most effective. A low heart rate will burn fewer calories, but they will still burn.
The presence of fat burning workouts allows you not to monitor nutrition. Of course, you will have to monitor your diet under any circumstances. After all, losing weight is possible when you spend more than you consume.
And much more depends on the quality of the food you eat: there is a difference between a lunch of cheeseburger and fries and baked meat and salad, even with the same calorie intake.
For example, an hour of moderate intensity workout burns 500-550 calories. This is about 100 grams of dark chocolate. Agree, not so much. Moreover, intense training increases appetite, because the body will want to restore what it has lost. Make sure you consider this in your weight loss workout plans.
Best Weight Loss Workout Plans – Tips
What is more effective for losing weight: dieting or physical exercises? What workouts are the most suitable? Is it true that muscle exercise does not help you lose weight and that it makes you gain weight? These are some of the most common questions.
But if you do not know the basic rules for losing weight, it is very easy disappointing when you see that the results are not as obvious as it may seem at first. It is even common that at the beginning of training you gain a little weight. It is due to an increase in muscles.
Regular physical activity and fewer calories are the key elements to lose weight. The American College of Sports Medicine, the most prestigious scientific society in the field of health and physical exercise has some tips. It recommends exercising three times a week to achieve between two and a half hours and three hours a week of physical activity.
A muscular body burns more fats
Muscle work, stigmatized by those who say it helps to gain weight due to the known fact that muscle weighs more than fat, is a must in training plans. You have to know that a toning job does not imply a great increase in muscles. However, this rather activates it.
As a consequence of this activation, the percentage of muscle mass increases. It also increases the metabolism of fats (even at rest). At the same time, it shapes the figure and make sures that losing weight does not cause losing physical strength.
The amount of fat that you can lose in specific periods depends on age, gender, initial weight, the specific body composition of each person. Also, it depends on their medical and sports history.
Each one has goals and an ideal weight, which implies diverse parameters in each case. Nevertheless, with a cardio and toning routine, results are guaranteed in all cases.
Benefits of cardiovascular exercises
If you’re looking to burn a lot of calories in a short time, then cardio is better. They also serve to reduce stress, which is important for weight loss. Stress not only makes us choose poorly nutritious foods.
However, it also increases levels of cortisol, the hormone responsible for that annoying fat that accumulates in the stomach. Studies have found that cardiovascular exercise helps people lose weight in less time.
So if you have a reunion with your former high school classmates or have a wedding to attend soon, put on your running shoes. So, you must include them in your weight loss workout plans.
Benefits of strength exercises
Now, if you are looking for long-term benefits, strength training builds muscles. Unlike cardiovascular exercises that can cause loss of muscle mass, you should include the strength workouts.
The more muscle you build, the more calories your body burns during and after exercise. Additionally, strength training boosts your metabolism for up to 36 hours after exercising (depending on intensity and duration).
So you burn more calories than you would otherwise. For example, while watching TV, you could burn 70 calories instead of 60. That, over time, can surely add up. When it comes to the best weight loss workout plans, you should include strength training to them.
Should you combine cardio and strength exercises?
If what you are looking for is the best type of exercise to lose weight, why choose between one and the other? There are many benefits to combining cardio and strength exercises, and you get the best of both.
On certain days you could do cardiovascular exercises and other strength exercises. You can also do both in the same session at the gym. Moreover, you can also do cardiovascular strength exercises with little or no rest time when switching from one to the other.
Solid strategy
The truth is that each person is different. For example, suppose two people of the same weight start a running program on the same day. One of them may lose a couple of pounds a week while the other gains weight.
For many people, strength exercises are better for long-term weight loss, but that’s not a universal truth. The best tactic is for you to do the test yourself. For example, you could try mixing both exercises in the same gym session.
Dedicate certain days to cardiovascular and others to strength. See which one works best for you with your weight loss goals, but it also determines how you feel overall. In addition to weight loss, exercise should give you motivation, energy, and joy.
Don’t worry if it takes you time to find the method that works best for you? Since, once you find it, you will know what types of exercises work for you. So, I recommend the best strategy is to combine both in your weight loss workout plans.
Planning to lose weight
Here is a training plan for three days a week for a month, an initial routine that is modified from the second month in order to enhance the fact of losing weight. You have to remember that before and after training you should do stretching.
| Workouts | Day 1 | Day 2 | Day 3 |
| Strength Workouts | Abductors: seated abductions on machine (3 sets of 12 reps) | Abductors: seated abductions on machine (3 sets of 12 reps) | Abductors: seated abductions on machine (3 sets of 12 reps) |
| Pectoral: horizontal machine press (3 sets of 12 reps) and Peck Deck (2 sets of 12 reps) | Dorsal: horizontal machine row (3 sets of 12 reps) and high pulley traction (2 sets of 12 reps) | Pectoral: horizontal machine press (3 sets of 12 reps) and Peck Deck (2 sets of 12 reps) | |
| Quadriceps: squats with fit ball (3 sets of 15 reps) and scissors with dumbbells (2 sets of 12 reps) | Hamstrings: seated knee bend on machine (3 sets of 15 reps) and lying down machine knee bend (2 sets of 12 reps) | Quadriceps : squats with fit ball (3 sets of 15 reps) and scissors with dumbbells (2 sets of 12 reps) | |
| Triceps: High Pulley Elbow Extension (3 sets of 12 reps) | Biceps: low pulley elbow bend (3 sets of 12 reps) | Triceps: High Pulley Elbow Extension (3 sets of 12 reps) | |
| Deltoid: Dumbbell lateral elevations (2 sets of 12 repetitions) | Lumbar: hip extension and opposite arm on fit ball (3 sets of 15 reproductions) | Triceps sural: raises on steps (3 sets of 20 repetitions) | |
| Cardiovascular Exercises | 45 minutes of elliptical 65-70% of maximum heart rate (MHR) | 45 minutes of spinning at 65-70% of the FCM | 45 minutes of elliptical 65-70% of maximum heart rate (MHR) |
Final Words
There are hundreds of exercises that you can do at home and in the gym to lose weight. However, not all of them produce the same results. You have to focus on both cardio workouts and strength exercises.
It is because you want to lose weight by burning those extra fats. At the same time, you want to retain muscle mass. If you lose weight but don’t have muscle, you will not look good. So, making such weight loss workout plans are not good.
Moreover, I have done extensive research in this field and spend years in the gym. I know what works and what does not. So, I have not given you a plan in the article. In fact, I have given you some useful tips that you can use to make your own weight loss workout plans. If you have any ideas, you can share them with me in the comments. Thank you!
