If you’re trying tolose weight, a weight loss workout plan can be very helpful.
Plus, exercise is only part of the equation.
It incorporates thestrength training, cardio, and rest days you’ll need to meet yourweight-loss goals.
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Its not enough to get out there and get sweaty: Weight loss requires strategy.
You also need to be cognizant aboutwhatyoure eating, making sure toeat quality caloriesand watch portion sizes.
Nutrition is priority numero unoyou cant out-train a bad diet, he adds.
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Eighty percent nutrition plus 20 percent training equals 100 percent beast!
If youre not there yet, thats cooljust start working out and make some tweaks.
And when it comes to working out, Rosante says, Variety is the spice of life.
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But that doesnt mean changing it up willy-nilly.
You want a program that you might progress with, and you have key indicators that youre making progress.
Thats exactly what the plan below does.
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you might use it as a starting point, and tailor it to your needs once youre comfortable.
And if you miss a workout once in a while?
No big dealget back on board with your next one and keep going.
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Its a marathon, not a sprint (unless its HIIT daybut well get to that).
Rosante likes to start withfoam rolling, which helps with mobility.
Then move into a dynamic warm-up to get the blood flow going.
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Heres afive-minute warm-upto try.
After your workout, double-check you take time to cool down to relax your nervous system, says Rosante.
Here arefour cool-down stretches to try.
Now, get ready to lift heavier, move faster, and lose more.
You’ll want to dofull-body training sessions, says Rosante.
Hitting it all in one training session is a better bet for most people.
What to do:
- Compound lower-body exercise (e.g.
(A compound movement is one that works multiple muscle groups.)
This means starting at a weight that’s not challenging and working your way up.
- Upper-body superset: Upper-body pushing exercise (e.g.
dumbbell bench press,push-up) & upper-body pulling exercise (e.g.
Rosante recommends doing three sets of 12 reps of each move.
Alternating between pushing and pulling movements allows you to work opposing muscle groups, says Rosante.
- Lower-body/core superset: Unilateral lower-body move (e.g.
reverse lunge, step-up) & core move (e.g.
After you’ve done both sides, you might superset it with anabs movement.
If you choose aplankfor the core move, hold for 30 seconds.
- Metabolic finisher
This is where you’ll get a boost of cardio in.
Then, cool it down, and you’re done for the day!
The first of your two days of cardio should be ahigh-intensity interval training, or HIIT.
“This is going to incite way more fat loss than just steady-state cardio,” says Rosante.
How long you rest will depend on your fitness level.
Then it’s possible for you to reduce your rest time every week.
You could also tryTabataintervals once you get comfortablethats 20 seconds of extremely hard work to 10 seconds of rest.
Whatever you choose, repeat that work/rest circuit until your 20 minutes are up.
And heres your second day of cardio.
This time its all about that long, slow burn.
All movement is great movement!
Whatever you want!Running, rowing, swimming, hiking, kayaking…the list goes on.
“You want to lay off those heavy workouts in favor of just some gentle movement, says Rosante.
Key words:gentle movement.
An active recovery day isn’t a free pass to lie on the couch and do nothing.
“Faster recovery could equal faster results.”
So as long as you’re moving around a bit, you’re good to go.
If theres something you really love to do, go do that.
If you just want to go for a walk, do that.
And if you just want to hang out, do that!
