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If you want to see (and maintain) results, you have tohave a plan of action.
Graphic by Margaret Flatley
Whether you’re totally new to fitness or just need some guidance, youre covered here.
It combinesultra-efficient workouts for weight lossalong with space for you to incorporate workouts you really love, too.
But first, a few things to note.
Graphic by Margaret Flatley
And if you’re specifically trying to lose weight, ask yourself why.
Will losing weight (and how you go about it) actually make you healthier and happier?
And are there other questions you should consider before you try?
Consider it a baseline to help get you going.
Here’s how to use this weight-loss workout plan:
Now go get ‘em.
“Strength training is the key to weight loss and unlocking your inner badass,” says Rosante.
This is because the more lean muscle your body has, the more energy it takes to maintain.
Thisincreases your BMR, or basal metabolic rate, meaning your body burns more calories at rest.
This is a calculation of how many calories you’d burn if you just laid in bed all day.
Rosante’s simple strength workout requires some floor space, a workout bench, and a set of dumbbells.
“But your last few reps should feel very difficult to complete.
You should feel like you could maybe do one or two more reps if youhadto.”
(Here are some more tips onchoosing the right weight.)
Ready to get started?
Here’s the total-body strength workout you’ll do three times a week.
Dumbbell Row12 reps each side.
Quick tip: If you don’t have a bench available, try abent-over row.
Lying Isometric YHold for 30 seconds.
Box Step-Ups15 reps each leg.
PlankHold for 30 seconds.
Quick tip: verify you’re keeping your core tight!
Do the circuit 3x, resting for 1 minute between each round.
Strength training is important for increasing your BMR, but the calorie burn payoff forhigh-intensity cardio workoutsis more immediate.
When the right muscle fibers are firing, you’ll get more out of every exercise.
Now pair that mobility work with some walking.
Walking is a low-impact movement that increases blood flow and will help speed recovery, Rosante explains.
Plus, the simple science of weight loss is this: Expend more energy than you intake.
Do the same workout you did on Monday.
No matter what you do, though, see to it yousweatand have fun.
Do the same workout you did on Monday and Thursday.
Ah, rest dayyou’ve earned it.
“You’ve worked your ass off this past week,” says Rosante.
“Rest up and get ready to crush it again next week.”
Keep it up with this workout plan for three to four weeks, suggests Rosante.
“Improve and progress with each workout, each week.
Lift a little heavier.
Push a little harder.”
After a month or so on this plan, it’ll be time to switch it up.
“You don’t want to stay on it forever for a couple of reasons.
First, you’d get bored out of your mind.
And that’s a fitness killer right there,” says Rosante.
“Second, your body is absolutely brilliant at adapting to stress.
Eventually, it will find a way to make easy work of these sessions.
When that happens, you’llplateauand stop seeing progress.
Change is essential.”
And that alone is a big win, no matter what the scale says.
