Weight Loss Workout Plan

Burning calories isn't going to be easy if you don't have the discipline to follow your weight loss workout plan. Setting realistic goals which can be achieved safely is also another important aspect that people tend to overlook. It is advisable to lose about 1 lb per week and to work out for 45 - 60 minutes per day. If you do not support your weight loss workout plan with a good diet, then you should forget about achieving your goals.

Another important thing to remember is to include weight training in your workout plan, as only doing cardiovascular exercises isn't enough. Also pay attention to form and technique when you do your exercises to get good results and avoid injury. Most people stop working out because they lose interest, so do something everyday to boost your motivational levels, like watching exercise videos.

Weight Loss Workout Plan for Women

Most women tend to put on weight in their thigh and belly region and will have to inculcate exercises in their weight loss workout plan that target these areas. Include variants of leg exercises in your routine to tone your lower body and get rid of the pear shape. You should also add fat burning foods like green vegetables, almonds, and whole grains to your diet. Here is a good five day weight loss workout routine

Day One
Start your week with cardiovascular exercises, do non stop cardio for 40 - 50 minutes just taking a one minute break when changing machines. For your body to effectively burn calories you need to do cardio exercises for at least 40 - 50 minutes. Start with 15 minutes of treadmill workouts for weight loss then shift to the exercise bike for the next 15 and in the end have a go at the cross trainer for 15 minutes. You can substitute the stair stepper or the rowing machine for any of the aforementioned exercises to avoid boredom.

Day Two
The legs are a combination of one of the strongest muscle groups in out body so you need to really stimulate them to get good results. Our legs are used to carrying our body weight so in order to stimulate them you need to use more than your body weight when doing gym workouts for weight loss. If you are a beginner start with less weight and then gradually add the poundage. Squats, Lunges, and Leg Curls are the exercises which you need to include in your lower body workout.

Day Three
You have to do some abdominal exercises to strengthen your core muscles and tone your belly. Start your workout with crunches, do 2 - 3 sets of 15 - 20 repetitions. Then do reverse crunches and leg raises 2 - 3 sets for each exercise with 15 - 20 repetitions. Another exercise for your abs workout is the plank with two variants the normal plank and the side plank. When doing the plank hold your position for 15 - 20 seconds and try to maintain normal breathing.

Day Four
On the fourth day of your weight loss workout plan you need to do upper body exercises. Start with the chest, do a dumbbell decline press and follow it up with incline press. For the shoulder muscles do the overhead dumbbell press. Next you do the bent over rows and follow them up with bicep Curls. It seems pretty intense but do 2 sets of each exercise with 12 - 15 repetitions, for good results.

Day Five
On the fifth day you again do cardio exercises, if you want you can substitute them with some aerobic exercises. Another way to work out on your fifth day is hitting the swimming pool to get a full body workout.

Get adequate rest when you are working out and remember to eat healthy otherwise all the effort you are putting in the gym will go to waste.

Weight Loss Workout Plan for Men

A fast weight loss workout plan for men will include more exercises for each muscle group and intense cardio and abs routines. It is advisable to have a six day workout plan if you planning to lose weight the right way. Here is a six day workout plan for men looking to shed some excess pounds.

Day One (CST)
First day of the workout will be for working the chest, shoulder and triceps muscles.

• Chest: Decline bench press and incline bench press
• Shoulder: Overhead press barbell and lateral raises
• Triceps: Close grip bench press and cable push downs

Day Two (Cardio)
While doing cardio workouts for weight loss push yourself by adjusting the difficulty level on the machines.

• Treadmill (15 min)
• Cross Trainer (15 min)
• Stair Stepper (15 min)

You can substitute these exercises with other cardio exercises like rowing, aerobics, exercise bike, etc.

Day Three (Legs)
In gym workout routines for weight loss try to go with as heavy weights as you can, the quadriceps are one of the strongest and most used muscles in our body.

• Squats
• Lunges
• Calf Raises Standing/Sitting
• Leg Curl

Day Four (Abs)
Working your abdominal muscles will not only facilitate weight loss but also strengthen your core muscles.

• Crunches
• Reverse Crunches
• Bicycle Crunches
• Leg Raises
• Plank

To increase the difficulty level you can try doing decline bench crunches and incline bench reverse crunches.

Day Five (B&B)
On day five you work your back and bicep muscles to complete your weight training workout for the week.

• Bent Over Rows
• Lat Pulldown
• Dual Pulley
• Dead Lifts
• Biceps Curls
• Preacher Curls
• Concentration Curls

Day Six (Cardio)
Day six of your free weight loss workout plan do cardio exercises and stretching exercises. Start day six with high intensity cardio exercises for 35 - 40 minutes and then do full body stretches for 15 - 20 minutes. Stretching is important to give flexibility to the body and avoid muscle cramps and injuries.

The success of any weight loss workout plan depends on the intensity of the workout and supporting diet plan. It is also advisable to consult you physician before starting any weight loss or weight training regimen.