Losing weight requires exercise, dedication, and planning. A proper weight loss plan provides the path for weight loss in steps that can be completed daily. Some weight loss routines are more suited for people who are already pretty fit and may be too much for the average person. The following beginner workout routine for weight loss is accessible enough that anyone can use it.
On the first day of the routine, start by doing a 20 minute brisk walk. Either use a treadmill or walk around the neighborhood or park, walking briskly enough to increase the heart rate. The number of steps taken can be tracked with a pedometer if desired. In the following weeks, the duration and speed of the walking can be increased.
Day two shifts the focus from aerobic exercise to strength training. It’s necessary to warm up at least five minutes before exercising to give the muscles a stretch and to minimize the risk of injury. Resistance bands and dumbbells can be used for the strength training exercises. Start by doing a couple of 8 to 16 reps for two to three of the upper body muscles with the weights or bands. The lower body a couple of 8 to 16 reps, using calf lifts, squats, lunges, or butt blasts. Complete the day with 10 minutes of exercises that work the core muscles in the abs, hip flexors, and lower back.
The third day of the routine acts as a rest day. Participants of the routine can either choose to have the day off, or do some light exercise if their body isn’t feeling too sore. A light 15 minute aerobic workout and stretches is sufficient enough for a day like this.
The fourth day of the routine marks a return to aerobic activity. 20 minutes of activity can be done again, but it doesn’t have to stop there. A little change can be added towards the end of the workout for a little extra weight loss kick. Try adding in a stair climb for the last five minutes of the workout.
Day five of the workout goes back to the same plan as day two, returning to strength training. The same amount of reps and sets can be done, but this time, work out different muscles in the upper and lower body groups. By alternating the muscles in the groups between the two days, these muscles won’t get neglected, and more weight will be lost in the long run.
The last two days of the week can be used as rest again, or maybe some more light aerobic activity. After the first week, one of the rest days can be used for a full aerobic workout day if needed. The amount of reps and the weight sizes and resistance used in strength training can also be increased.
This beginner workout routine for weight loss should produce some impressive results after a few weeks of doing it. Sticking to the plan will produce the best results without pushing the body too much past its limits.