Sample Weight Loss Exercise Program
weight is most of all a matter of burning more calories than you eat.
Nonetheless, you shouldn't ignore the need for strengthening your
muscles in order to gain a beautiful and lean body. We are all unique
human beings, therefore what works for one, may not work so well for
another. This is why the best weight loss exercise program is the
one developed especially for the person who's going to follow it through.
developing your weight loss exercise program, you have to consider
a few factors that may influence your success:
- the daily amount of time you can dedicate to your weight loss
- your current fitness state
- your current weight
- any medical conditions you may be suffering from
forget that you should basically burn more calories than you eat,
so try to restrict your food intake, otherwise you'll have to workout
truly hard to compensate. If you want to make yourself an idea about
this, one hour of power walking burns about 240-250 calories. If you
eat 2500 calories a day, you'll have a hard time burning them off.
a general 10-week weight loss exercise program you can start from
when developing yours:
first three weeks, you're going to exercise 3 times a week, as it
- 10 minutes warm-up which could be anything from a short power
walk to squats, sit-ups and various bends.
minutes cardio workout. You shouldn't aim to exhaust yourself. Try
to get your heart pump a bit faster, but don't overdo it. It is
more important to be able to maintain a steady pace for the entire
15 minute duration of the workout rather than exhaust yourself in
the first two minutes and stop.
minutes cooling down. Stretching is a powerful cooling down technique,
so you may want to learn how to do it properly.
- A short
series of lateral pulldowns on the cable machine, front raises with
dumbbells, biceps curls and triceps pulldown with rope.
get stronger, you want to add some core training into your exercise
mix. Consider plank exercises, crunches on a stability ball and bicycle
crunches. Alternate them with cardiovascular training.
you should take care of your lower body as well. Jogging on the treadmill
is a perfect routine to try, especially that you can set up the speed
and the angle to suit your fitness level. Consider adding several
series of lunges with dumbbells, leg curls on machine and squats on
the stability ball.
progress, you may increase the amount of cardio exercise per each
session. Always remember to cool down after cardiovascular workouts.
When you feel you got stronger, you may want to switch to a new set
of dumbbells, so that you can reach fatigue by the end of each set
can, it's best to use Saturdays for taking 30-45 minutes walks or
for training on the stationary bike. You should see results within
the first four weeks or so.
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