If you would like to lose some weight, many things automatically jump to mind: What can I consume and how much should I exercise? and How does my weight loss workout look?
Figuring out the exercise component of the weight-loss formula may seem to be a reasonable place to start for those who currently search for the perfect figure.
Deciding on the right course of the attack, on the other hand, is harder to achieve, and sometimes exercise specialists disagree on how to plan out the optimum week of workouts.
However, there are few basic strategies that may be useful if you are putting together your own weight loss workout plan.
Cardio-Heavy Workout Plan for Weight Loss
If you are looking to lose weight, we recommend combining the cardio-heavy workout. For example, we might suggest a week that includes 2 days of full-body strength training, 4 days of exercise, and 1 day of active restoration.
We further emphasize the importance of being healthy outside of activity by walking at least 10,000 footsteps a day, each day a week. We recommend aiming for the highest weight during the full-body resistance workouts that allow you to do 12 reps without losing shape.
Weight Loss Workout Plan for Total-Body Strengthening
We suggest a weight-loss regimen that involves full-body resistance on Monday and Tuesday, abs and cardio on Wednesday and Thursday, legs and buttocks on Friday, and rest or intensive rehab on Sunday.
When deciding on the duration of your exercise, note that consistency is more critical than quantity. You might have an extra minute routine, but you might also do the same amount in thirty min. If you have fewer recovery periods between each one and you are just going full in between because you’re developing the muscles out quicker.
Everyone has this in their heads. However, most individuals don’t have so much time. So, as far as we are concerned, you can aim to blend in as far as possible. If you just have an hour, use it wisely. Otherwise, perform a decent 30-minute exercise and just switch around most of the day.
Meal-plan for Weight Loss
Let us face it, to lose weight rapidly we need to plan our meal. For weight loss how many calories a day can you consume? Well, the answers depend on your activity level. However, we strongly suggest that you eat 1200 cal or less to get to your desired weight.
Then, you may wonder for weight loss what to eat. Fret not! We have listed some weight loss breakfast recipes to help maintain your daily activities while keeping yourself away from craving. These recipe can also maintain your weight loss calorie intake.
1. Weight loss oatmeal recipe
● ½ cup oats
● ½ teaspoon cinnamon powder
● 1 teaspoon maple syrup or other kind
● ½ teaspoon brown sugar
How to cook:
1. Bring 1 cup of water to boil in a small pan over medium heat, then add the oats and cinnamon then reduce to a low heat. Stir once or twice a minute before all of the water has been drained.
2. Mix in the syrup once well combined. Transfer the oatmeal to a mug, top with brown sugar, and eat.
Nutrition: 175 kcal
2. Weight loss smoothie recipe
● ½ cup almond milk with no added sugar
● 1 scoop plant-based protein powder vanilla flavored
● 1 tbsp pure cocoa powder
● ½ frozen ripe banana
● ½ tbsp peanut butter unsalted
● A glass of water to blend
How to cook:
1. Blend all the ingredient in the juicer
2. Pour the mix on your glass and drink
Nutrition: 257 kcal
3. Weight loss muffin recipe
● ⅓ cup oil
● ½ cup ghee
● 2 eggs
● 1 cup mashed pumpkin
● 1 mashed banana
● ¼ cup full cream milk
● 1 teaspoon vanilla extract (pure)
● a pinch of himalayan pink salt
● 1 ½ cups flour (whole wheat)
● ¼ cup chia seeds
How to cook:
1. Preheat your oven to 300 degrees or you can also use microwave for this recipe
2. In the mixing bowl, combine all of the ingredients and whisk them until smooth.
3. Bake for about 24 minutes and enjoy!!
Nutrition: 270 kcal
Weight Loss Home Workout Plan
Cardio exercises are not that complicated to do. You can do it efficiently at home without having to buy any fitness equipment. Thus, this kind of workout might save you a lot of money. You do not need to have a particular field just to do it. But, a yoga mat might be a useful add-on if you aim for more convenience.
1. Jumping Jacks
Jumping Jacks is a cardio exercise that makes you jump repeatedly. Not only jumping, but you also need to circle your arms over the head when you do the Jumping Jacks. This weight loss home workout will burn 100 or more calories in just 10 minutes.
Jumping Jacks is also a beginner-friendly exercise. You do not need to prepare any fitness equipment to do this. Put on excellent sport shoes, and you can do it without any special skills.
Burpees is one hell of a cardio exercise. This exercise is definitely not easy to do. You start the whole move by squatting. Right after that, you have to throw your feet to a plank. Get yourself to one push-up then jump right back to a squat. The last thing to do is standing up and jumping into the air. This killer cardio workout will burn more than 100 calories in 10 minutes.
If you want to do this weight loss workout at home, you will need an excellent pair of shoes, a yoga mat, and an undaunted will. Just like the jumping jacks, this exercise is also a high impact one. Be careful when you do it as it may damage your joint. You can do many variations with burpees, especially if you have equipment such as kettlebell and sliding disc.
You can build your weight loss running plan at your home. Although this exercise can not burn your calories faster than the other two, running would get your heartbeat race quickly. Thus it is one of the best cardio exercises.
This weight loss workout works well with a treadmill but you can always jog around the neighborhood if you do not have one. So, what are you waiting for? Put on your shoes now and have some fun!
Related article : Healthy Vegetable Soup Recipe for Weight Loss: Cabbage Soup Diet Plan