Good Workout Plan

Presented in this article, are a couple of workout plans for women and men to lose weight and shape up. So for those of you who plan to shed all those extra layers of flab in the upcoming year, read ahead to know more.

Workout Plan to Lose Weight
If weight loss is your primary goal, then here is how you can go about it. The following is a weekly workout plan for losing weight.

• Day 1: Begin with a 5-minute warm-up. Then proceed towards a bit of skipping and do 500-600 skips. After that get onto the exercise bike and pedal at a brisk rate for 20-odd minutes. Up next is the treadmill. Walk briskly for 10 minutes and then jog for another 5. Finally, finish your workout by doing 2 sets (12 repetitions each) of lower ab and upper ab crunches.
• Day 2: After warming up, head to the treadmill. Walk for 7 minutes, then jog for 7 minutes, and then once again, walk for 7 minutes. After that, move to the elliptical machine and exercise for 20 minutes. Follow that up with 20 minutes of cycling on the exercise bike. After that, do 2 sets (15 repetitions each) of squats, followed by 2 sets (15 repetitions each) of standard forward lunges. Finish your workout with 2 sets (12 repetitions each) of side abs and side leg raises.
• Day 3: Use this day to exercise by means of a sport. Swimming is a great option and a 45-minute swim workout can be a good way of exercising for the day. Alternatively, you can think of squash, tennis, badminton, cycling, running and jogging, etc. as other ways of burning calories for the day.
• Day 4: You can concentrate on aerobic exercises on this particular day. Get hold of a good quality aerobic exercise step (also referred to simply, as an 'aerobic step'). Put on some fast-paced music (dance numbers, etc.) and enjoy working out. Invite a couple of your friends, if they are interested in aerobic workouts. Group activity makes an aerobic session all the more enjoyable and effective.
• Day 5: It's back to the treadmill, with a brisk walk for 10 minutes, followed by a 7 minute jog and a 3 minute walk at moderate speed. Then move to the elliptical machine and exercise for 20 minutes. After that, get down on the floor and do 2 sets (12 repetitions each) of lower abs, upper abs and front leg raises.
• Day 6: Devote this day to yoga. Yoga exercises improve your body's flexibility and among other benefits, they also assist in weight loss.
• Day 7: Set this day aside for complete rest and relaxation.

The above-mentioned workout plan is great for fitness fanatics whose sole objective is to lose weight. Now for those of you who, along with fat loss, also wish to tone up your physique, here is a plan for toning your body.

Toning the Body - For Beginners
Suggested in the following weekly workout plan, are some exercises that should be performed in addition to the ones that have been mentioned in the earlier workout plan.

• Day 1: In addition to the exercises suggested for Day 1 (in the earlier workout plan), you can also perform the following: 3 sets (12 repetitions each) of push ups, 2 sets (10 repetitions each) of pull ups and 2 sets (12 repetitions each) of dumbbell shrugs.
• Day 2: On this day, you can perform 2 sets (12 repetitions each) of dumbbell bicep curls, tricep curls, dumbbell incline fly, tricep chair dips, etc.
• Day 3: You can opt to take a break from weight training on this day, in order to allow your muscles to recover.
• Day 4: On day four, you can focus on the lower half of your body as far as the weight training aspect is concerned. Perform 2 sets (12 repetitions each) of machine leg presses, calf raises and reverse calf raises.
• Day 5: On day five, you can move on to the bench press exercises. Perform 2 sets (12 repetitions each) of dumbbell bench press, barbell bench press, seated bench press, machine press, etc.
• Day 6: On day six, you can either opt to take rest (from weight training, that is) or you can go in for a light workout. Repeat any of the strength training exercises of the earlier days, but perform them in moderation.
• Day 7: This day should be reserved for complete rest.

Well, these were a couple of sample workout plans to start the new year on a healthy note. A healthy, well-balanced diet is the key to attain a toned boy. All the best!