How To Build Your Own Weekly Weight Loss Workout Plan [printable]
/If you want to lose weight walking in the gym with a workout plan and an efficient weight-loss strategy to follow will get you the best weight loss results. With this plan you will know how to build your own weekly weight loss workout plan to help you meet your goals, in a healthy, sustainable way.
Walk in the Gym with a Weight-Loss Strategy.
You’re ready to commit to your weight loss goals, that's the hardest part, but now you're staring at the crowded weight room thinking "ok I'm here, now what should I do at the gym today".
Trying to come up with a workout plan on the spot is probably one of the main reasons you aren't getting results. Let's change that, shall we?
I'm going to show you how to make your own workout plan, so you can start every week with a game plan, walk in the gym with determination and have the most efficient workout every day.
Sit down every Sunday and write out a workout plan for your week, this way
#1 You're more likely to go to the gym since you already put in the effort to plan it out
#2 You won't walk in the gym wasting most of the time trying to figure out what to do
#3 You'll start getting better results since you're spending more time sweating and less time trying to figure out what to do next!
The Weekly workout planner is fail proof and will map out the perfect workout plan for women to burn fat, build muscle and enter the gym with determination!
HOW DO I ORGANIZE MY WORKOUTS FOR THE WEEK
Download the Weekly Workout Template PDF
2. Fill Out the date and time & make it an official appointment
Fill Out the date and time & make it an official appointment. You should even write it in your daily planner you use like it's a damn doctors appointment or a meeting that you can't miss!
WHAT tYPES OF WORKOUTS SHOULD YOU BE DOING IF YOU WANT TO LOSE WEIGHT?
Most of us ladies flock to the cardio section of the gym, however, the most effective type of exercise that burns fat and gets you the toned body you're most likely after is high-intensity interval training and lifting weights (*)
The workout planner is broken down into 4 circuits, each circuit has 3 exercises. You do all three exercises then rest no more than 30 secs to 1 minute, that's 1 round, do 3 rounds to complete each circuit! (*)
WHAT EXERCISES TO ADD TO YOUR WORKOUT PLANNER:
EXERCISE #1 should be a strength training, weighted exercise using dumbbells, kettlebell, cable machine etc. You want to go as heavy as you can for 8-10 repetitions without compromising proper form.
EXERCISE #2 will be a an exercise using just your bodyweight or a lighter weight exercise, for more repetitions, 12- 20 repetitions. Lighter weight, higher rep exercises will improve muscle endurance. You could also use resistance bands, medicine balls or stability balls to change it up also.
EXERCISE #3 should get your heart rate up and start breaking that sweat, more of a cardio type exercise! Something like mountain climbers, burpees, jog for a minute, bike as fast as you can for 30 seconds, box jumps, jump rope... you get the picture. BURN BABY BURN
HOW DO YOU SPLIT YOUR WORKOUTS OVER 7 DAYS
I'd recommend either doing full body every day... so different muscle groups for each circuit.
For example Monday: Circuit 1 focus on legs, Circuit 2 focus on back, Circuit 3 focus on Arms and shoulders, Circuit 4 focus on core
Or
Focus on a different muscle group each day. You want to focus your workouts on your larger muscle groups Legs, Back and Chest and then add in some exercises for your other muscles groups into the mix. For example:
Monday- Legs + Core
Tuesday-Back + Arms
Wednesday- Chest + Shoulders
Thursday- Legs + Core
Friday- Full body (incorporate back, arms, legs, chest and shoulders)
Saturday- Do something you cant do during the week like take a class, go swimming, hiking, biking, something fun an active!
Sunday- rest or light active recovery like stretching or yoga
WHAT EXERCISES SHOULD YOU INCLUDE FOR EACH WORKOUT
I was going to just list a bunch of exercises for each muscle group, but then you might not know how to do them. I recommend checking out my "Workouts You Should Try" Pinterest board. I have pinned a bajillion workouts and have them all nicely organized into categories for legs/booty, upper body, core etc!
HOW MANY DAYS A WEEK SHOULD YOU WORK OUT?
You want to make your workout plan realistic, so it really depends on what you can realistically fit into your lifestyle and schedule.
Ideally you should work out at least three times a week to stay consistent, but if you know that 3 days will be pushing it with your schedule just start with 2 days and once you successfully follow through on those two days add a third and so on. Best case scenario, five days a week and getting in 10,000 steps a day!
Regardless of what your schedule allows right now don’t let that stop you from just moving your body more each day, even if that means you just start walking for 20-30 mins a few times a week will get you closer to your health and weight loss goals. (*)
HOW LONG SHOULD YOUR WORKOUTS LAST?
Ideally your workouts would be about 45 minutes- 1 hour, but again it depends on your schedule. If 30-minute workouts work better for you that will still lead to amazing weight loss results. And if you’ve had a long day and only have time/the energy for quick 15-minute workout or walk that still a great way to stay consistent and get some movement in for the day.
HOW CAN YOU IMPROVE YOUR RESULTS WITH YOUR WORKOUTS EACH WEEK?
The mistake most women make is thinking they need to be doing more cardio, which actually isn’t the most efficient way to burn fat. Strength training overall actually burns more fat and will build lean sexy muscle.
Grab a notebook and start writing down how much weight you use for each exercise and strive to gradually use heavier weights. Also, as your workouts start to get easy reduce the amount of breaks and rest time in between sets.
Ladies, I hope this planner is helpful and I hope you have the best week of workouts ever!
As always please leave a comment below or message me with any questions, I'd love to help you out! I want to help you get to your after photo so I have created a free 7-day weight loss plan you can download as well!
