Food Or Exercise For Weight Loss

When it comes to losing weight I am aware of the uncertainty. Should you eat or work out? What kind? The amount? When? All of these things do, in fact, matter, but the key is to pick the appropriate instrument for the job. What you will learn is:   Answering this question can be challenging. When it comes to their preferred methods of weight loss, people differ. While some people love the concept of exercising more, others prefer the idea of eating less and monitoring their calories. Both, however, are equally crucial for weight loss.   Dieting will help you lose weight in the long term if you stick to it, but it’s hard for people to stick with diets for very long periods of time. Exercise does not always lead to immediate weight loss either—but it does help us keep the weight off once we’ve lost it.    
Food Or Exercise For Weight Loss

Food Or Exercise For Weight Loss

    There is no doubt that exercise is an essential part of any weight loss plan. But what about food? Is it possible for someone to lose weight without exercising at all? The answer is yes and no. While you can definitely lose weight by eating less and moving more, it will not be as effective as a combination of both. In fact, some studies have shown that people who combine a healthy diet with regular exercise are more successful at losing weight in the long-term than those who simply restrict their calorie intake or increase their physical activity levels.     How does exercise help you lose weight? Exercise helps reduce your overall body fat percentage by increasing muscle mass and improving your metabolism. It also makes it easier for you to control your appetite, which helps prevent overeating and unnecessary snacking. Exercise also increases your energy levels throughout the day, so even if you’re tired when you wake up, you’ll still have enough energy to get through your day without having to rely on sugary snacks or caffeine drinks. Exercise can help you lose weight, but it’s not the only way to trim down. In fact, research shows that exercise is only one part of a successful weight-loss program.     How much should you exercise? At least 150 minutes of moderate physical activity per week, according to the Centers for Disease Control and Prevention (CDC). The CDC recommends that people who want to lose weight get at least 150 minutes of moderate-intensity aerobic physical activity per week, or about 30 minutes on most days of the week. Exercise can help you lose weight in several ways: It burns calories. If you burn an extra 500 calories a day through exercise, for example — which is equivalent to about a half-hour of moderate jogging every day — you’ll shed about 1 pound every two weeks. But remember that this number may vary depending on your gender, age and how much muscle mass you have. It helps control appetite and reduces hunger pangs. Exercise makes us hungrier after we’re done working out because our bodies want to replace what they’ve burned up during exercise. However, if you can keep from overeating after exercising, that feeling will pass within an hour or so as your body returns to its normal state.       It helps us feel less stressed At first glance, dieting seems to be the obvious answer if we want to lose weight. We gain weight when we take in more calories than we need. Therefore,  managing energy input and expenditure naturally be the key to weight loss. While most fad diets recommend calorie restriction, individuals must be cautioned as this is usually not sustainable. After some time, people tend to revert to their old habits. Even worse, the sense of deprivation leads them to eat more, causing them to put back all the weight they had initially lost.    

Exercise Is More Important Than Diet for Weight Loss?

You might be surprised to learn that exercise is more important than diet for weight loss. That’s right — exercise is actually more important than diet when it comes to losing weight. When you’re trying to lose weight, it’s easy to focus all your energy on what you’re eating. And while it’s true that some foods are better than others, the most important factor when it comes to losing weight is how many calories (energy) you take in versus how many calories you burn each day.     In other words, if you want to lose weight, you need to create a caloric deficit by burning more calories than you consume. This can be done by eating less, exercising more or both. A lot of people think they can lose weight just by cutting back on calories. Unfortunately, this isn’t always the case because it doesn’t take into account how many calories are burned in physical activity (such as exercise). The bottom line: If you don’t burn off extra calories by exercising or doing something else active during the day, then those extra calories will be stored as fat on your body — and that’s not good! If dieting alone doesn’t lead to sustainable weight loss, would exercise solely do the trick? Not quite, according to a study published in the Journal of Strength and Conditioning Research. As part of the study, researchers from Arizona State University in the United States enlisted 81 overweight women to join a fitness programmer.       The most common advice for weight loss is to eat less and exercise more. But a new study suggests that exercise may be more important than diet for weight loss. The study, published in the journal JAMA Internal Medicine, found that people who were physically active but did not lose weight still had lower body fat percentages than their inactive peers. And those who did lose weight through exercise and diet had greater reductions in their waist circumference than those who simply ate less. During the three-month long study, the women engaged in treadmill workouts three times a week, but their eating habits were not monitored.     Three months later, 70% of the women gained some fat mass during the programme, despite their increased activity. While the study could not conclude the exact reasons for the weight gain, researchers believe that the participants who gained weight consumed more food and increased their calorie intake. This was because they believed that they had burned enough kilo calories to justify the extra food.

Exercise and Diet to Keep the Weight Off in the Long Term

    According to the American College of Sports Medicine, exercise is more important than diet for weight loss. Exercise is a key component of any weight loss plan because it increases energy expenditure and helps you maintain lean body mass while losing fat mass. Exercise increases your metabolism so that you burn calories even when at rest. In addition, exercising helps you maintain a healthy body composition, which means having less body fat (including abdominal fat) and more muscle mass.     Diet alone does not always lead to successful long-term weight loss. Studies show that people who lose weight on a diet often gain back more weight than they lost within two years. In other words, dieting does not lead to permanent weight loss. To successfully keep the weight off once you’ve lost it, you must also include exercise in your lifestyle change. In short, the safest and most sustainable way to reduce weight is a combination of mindful nutrition practices and regular exercise in the long term.     Weight loss is always a goal for many people. Unfortunately, it’s not always easy to achieve and maintain. Here are some tips on how to lose weight and keep it off. Diet and Exercise Exercise is more important than diet for weight loss, but both are important to maintain a healthy weight throughout your life. When you exercise regularly, it can help you burn more calories throughout the day and increase your metabolism so you burn more calories even when you’re at rest. However, if you don’t eat right, exercising won’t be enough to help you lose weight. The combination of good nutrition and regular physical activity will help keep the pounds off in the long term.     Diets Don’t Work? A diet is just a temporary way of eating — it isn’t meant to last forever! Diets tend to fail because they aren’t sustainable over the long term because they generally restrict calories too much or require too much willpower to stick with them long-term. They often include strict rules about what foods can be eaten and how much exercise must be done each day or week with little flexibility in how they are implemented over time or Energy Expenditure and Calorie Intake The total number of calories you burn for energy each day is your total daily energy expenditure. In order to lose weight, the amount of calories you burn should be higher than your calorie intake. By eating the same amount while exercising more, a sustainable energy deficit (where the calories consumed are less than calories burnt) can be created. Regular exercise can also help increase your metabolic rate so you’ll burn those calories a lot more efficiently. Just a daily energy deficit of 500 to 1,000 kcal will allow you to lose between 0.5 kg to 1 kg per week. So if your daily calorie intake is about 1,500, you should try to burn around 2,000 to 2,500 calories a day through your daily activities, if you are looking to lose some excess fat and weight.    

Make Good Food Choices

Your diet is also crucial. Keep in mind My Healthy Plate guidelines: fill a quarter of your plate with wholegrain, a quarter with proteins, and the remaining half with the recommended two servings of fruits and vegetables per day for a well-balanced meal. Once your meals are settled, it is time to work up a sweat by engaging in regular exercise.     According to the American College of Sports Medicine, 150 to 250 minutes of moderate-intensity exercise a week would help you maintain a healthy weight. Anything more leads to weight loss. Moderate-intensity exercises should cause an increase in your breathing rate. You should be able to carry on a conversation but does not have enough breath to sing.    

Pick a Suitable Activity

Working out can be tough on your body, especially if you are not used to it. The heavier you are, the more pressure you put on your lower limb joints. Ease into a low-intensity workout programmer such as yoga, aqua-jogging, water-based activities minimizes the impact on your knees and joints. As you progress, gradually increase the intensities of your workout regime to moderate – vigorous intensity. When you get more comfortable with an exercise regime, try other activities such as jogging, brisk walking or cycling.         Weight loss diet plan: Lose weight without exercising by eating these foods  |

Diet and Exercise for Your Health

    Even if weight management is not your goal, there are also many health benefits to a well-balanced diet and regular physical activity. If you are overweight, you are at risk for pre-diabetes. But start on a combination of moderate physical activity and a sensible diet now, and you can lower your risk for diabetes and other diseases. Do consult your doctor before starting any exercise regime, and practise caution when exercising. Remember, safety first!    

Best Diet Plan for Weight Loss

No single food provides all the calories and nutrients that the body needs to stay healthy. That’s why a balanced diet consisting of macro nutrients like carbohydrates, protein, and fat along with micro nutrients such as vitamins and minerals, is recommended. The best Indian diet for weight loss is a combination of the five major food groups – fruits and vegetables, cereals and pulses, meat and dairy products, and fats and oils. Furthermore, knowing how to divvy up the food groups, allocate portion sizes, and the best/ideal time to eat is also equally important.

1200 Calorie Weight Loss Diet Chart Plan

A lot can be spoken about what goes into an ideal diet chart. However, one’s nutritional requirement varies based on various factors. It could change depending on gender, for example, male dietary requirements vary from that of a female. Geography can play a role as well, with North Indian diets being largely different from South Indian ones. So, here meal preferences come into play since the consumption of food by a vegetarian or a vegan differ largely from that by a non-vegetarian. However, we have put together a diet plan ideal for weight loss with Indian food. This 7 day diet plan also known as a 1200 calorie diet plan is a sample, and should not be followed by any individual without consulting a nutritionist.    

Weight Loss Diet Plan Chart – Day 1

  • After starting your day with cucumber water, have oats porridge and mixed nuts for breakfast.
  • Next, have a roti with dal and gajar matar sabzi for lunch.
  • Follow that up with dal and lauki sabzi along with a roti for dinner.
Day 1 Diet Chart
6:30 AM Cucumber Detox Water (1 glass)
8:00 AM Oats Porridge in Skimmed Milk (1 bowl) Mixed Nuts (25 grams)
12:00 PM Skimmed Milk Paneer (100 grams)
2:00 PM Mixed Vegetable Salad (1 katori)
2:10 PM Dal(1 katori)Gajar Matar Sabzi (1 katori) Roti (1 roti/chapati)
4:00 PM Cut Fruits (1 cup) Buttermilk (1 glass)
5:30 PM Tea with Less Sugar and Milk (1 teacup)
8:50 PM Mixed Vegetable Salad (1 katori)
9:00 PM Dal (1 katori) Lauki Sabzi (1 katori) Roti (1 roti/chapati)

Weight Loss Diet Plan Chart – Day 2

  • On the second day, eat a mixed vegetable stuffed roti along with curd for breakfast.
  • For lunch, have half a katori of methi rice along with lentil curry.
  • Next, end your day with sautéed vegetables and green chutney.
Day 2 Diet Chart
6:30 AM Cucumber Detox Water (1 glass)
8:00 AM Curd (1.5 katori) Mixed Vegetable Stuffed Roti (2 pieces)
12:00 PM Skimmed Milk Paneer (100 grams)
2:00 PM Mixed Vegetable Salad (1 katori)
2:10 PM Lentil Curry (0.75 bowl) Methi Rice (0.5 katori)
4:00 PM Apple (0.5 small (2-3/4″ dia)) Buttermilk (1 glass)
5:30 PM Coffee with Milk and Less Sugar (0.5 tea cup)
8:50 PM Mixed Vegetable Salad (1 katori)
9:00 PM Sauteed Vegetables with Paneer (1 katori) Roti (1 roti/chapati) Green Chutney (2 tablespoon)

Weight Loss Diet Plan Chart  – Day 3

  • Breakfast on day 3 would include Multigrain Toast and Skim Milk Yogurt.
  • In the afternoon, have sauteed vegetables along with paneer and some green chutney.
  • Half a katori of methi rice and some lentil curry to make sure you end the day on a healthy note.
Day 3 Diet Chart
6:30 AM Cucumber Detox Water (1 glass)
8:00 AM Skim Milk Yoghurt (1 cup (8 fl oz)) Multigrain Toast (2 toast)
12:00 PM Skimmed Milk Paneer (100 grams)
2:00 PM Mixed Vegetable Salad (1 katori)
2:10 PM Sauteed Vegetables with Paneer (1 katori) Roti (1 roti/chapati) Green Chutney (2 tablespoon)
4:00 PM Banana (0.5 small (6″ to 6-7/8″ long)) Buttermilk (1 glass)
5:30 PM Tea with Less Sugar and Milk (1 teacup)
8:50 PM Mixed Vegetable Salad (1 katori)
9:00 PM Lentil Curry (0.75 bowl) Methi Rice (0.5 katori)

Weight Loss Diet Plan Chart – Day 4

  • Start Day 4 with a Fruit and Nuts Yogurt Smoothie and Egg Omelette
  • Follow that up with Moong Dal, Bhindi Sabzi, and roti.
  • Complete the day’s food intake with steamed rice and palak chole.
Day 4 Diet Chart
6:30 AM Cucumber Detox Water (1 glass)
8:00 AM Fruit and Nuts Yogurt Smoothie (0.75 glass) Egg Omelette (1 serve(one egg))
12:00 PM Skimmed Milk Paneer (100 grams)
2:00 PM Mixed Vegetable Salad (1 katori)
2:10 PM Green Gram Whole Dal Cooked (1 katori) Bhindi sabzi (1 katori) Roti (1 roti/chapati)
4:00 PM Orange (1 fruit (2-5/8″ dia)) Buttermilk (1 glass)
5:30 PM Coffee with Milk and Less Sugar (0.5 teacup)
8:50 PM Mixed Vegetable Salad (1 katori)
9:00 PM Palak Chole (1 bowl) Steamed Rice (0.5 katori)

Weight Loss Diet Plan Chart – Day 5

  • Have a glass of skimmed milk and peas poha for breakfast on the fifth day.
  • Eat a missi roti with low fat paneer curry in the afternoon.
  • End the day with roti, curd and aloo baingan tamatar ki sabzi.
Day 5 Diet Chart
6:30 AM Cucumber Detox Water (1 glass)
8:00 AM Skimmed Milk (1 glass) Peas Poha (1.5 katori)
12:00 PM Skimmed Milk Paneer (100 grams)
2:00 PM Mixed Vegetable Salad (1 katori)
2:10 PM Low Fat Paneer Curry (1.5 katori) Missi Roti (1 roti)
4:00 PM Papaya (1 cup 1″ pieces) Buttermilk (1 glass)
5:30 PM Tea with Less Sugar and Milk (1 teacup)
8:50 PM Mixed Vegetable Salad (1 katori)
9:00 PM Curd (1.5 katori) Aloo Baingan Tamatar Ki Sabzi (1 katori) Roti (1 roti/chapati)

Weight Loss Diet Plan Chart – Day 6

  • On Day 6, have idli with sambar for breakfast
  • For lunch, roti with curd and aloo baingan tamatar ki sabzi
  • To end Day 6, eat green gram with roti and bhindi sabzi
Day 6 Diet Chart
6:30 AM Cucumber Detox Water (1 glass)
8:00 AM Mixed Sambar (1 bowl) Idli (2 idli)
12:00 PM Skimmed Milk Paneer (100 grams)
2:00 PM Mixed Vegetable Salad (1 katori)
2:10 PM Curd (1.5 katori) Aloo Baingan Tamatar Ki Sabzi (1 katori) Roti (1 roti/chapati)
4:00 PM Cut Fruits (1 cup) Buttermilk (1 glass)
5:30 PM Coffee with Milk and Less Sugar (0.5 tea cup)
8:50 PM Mixed Vegetable Salad (1 katori)
9:00 PM Green Gram Whole Dal Cooked (1 katori)Bhindi sabzi (1 katori) Roti (1 roti/chapati)

Weight Loss Diet Plan Chart – Day 7

  • On the seventh day, start with besan chilla and green garlic chutney.
  • Have steamed rice and palak chole for lunch.
  • End the week on a healthy note with low fat paneer curry and missi roti.
Day 7 Diet Chart
6:30 AM Cucumber Detox Water (1 glass)
8:00 AM Besan Chilla (2 cheela) Green Garlic Chutney (3 tablespoon)
12:00 PM Skimmed Milk Paneer (100 grams)
2:00 PM Mixed Vegetable Salad (1 katori)
2:10 PM Palak Chole (1 bowl) Steamed Rice (0.5 katori)
4:00 PM Apple(0.5 small (2-3/4″ dia)) Buttermilk (1 glass)
5:30 PM Tea with Less Sugar and Milk (1 teacup)
8:50 PM Mixed Vegetable Salad (1 katori)
9:00 PM

Balanced Diet Plans for Weight Loss

While creating a diet chart, it is important to make sure it is balanced and ensures that you receive all the required nutrients. Thus, include the following nutrients in your diet plan:    

1. Carbohydrates Diet Plan

Carbs are the body’s main source of energy and should make up half of your daily calorie requirement. However, it’s important to choose the right type of carbs. Simple carbs, such as bread, biscuit, white rice and wheat flour, contain too much sugar and are bad for you. Instead, opt for complex carbs that are high in fiber and packed with nutrients as compared to simple carbs. This is because Fiber-rich complex carbs are harder to digest, leaving you feeling full for longer, and are therefore the best option for weight control. Brown rice, millets such as ragi and oats are all good complex carb choices.    

2. Proteins Diet Plan

Most Indians fail to meet their daily protein requirement. This is troublesome, as proteins are essential to help the body build and repair tissue, muscles, cartilage and skin, as well as pump blood. Hence. a high protein diet can also help you lose weight, as it helps build muscle – which burns more calories than fat. For instance, about 30% of your diet should consist of protein in the form of whole dals, paneer, chana, milk, leafy greens, eggs, white meat or sprouts. Having one helping of protein with every meal is essential.    

3. Fats Diet Plan

A food group that has acquired a bad reputation, fats are essential for the body as they synthesize hormones, store vitamins and provide energy. Experts suggest one-fifth or 20% of your diet must consist of healthy fats – polyunsaturated, monounsaturated and Omega-3 fatty acids. For example, using a combination of oils for different meals – including olive oil, rice bran oil, mustard oil, soya bean, sesame, sunflower and groundnut oil – along with restricted quantities of butter and ghee is the most optimal way to consume fats. But,  you must avoid trans fats – that are found in fried snacks, completely for a balanced Indian Diet Plan.    

4. Vitamins and Minerals Diet Plan

Vitamin A, Vitamin E, Vitamin B12, Vitamin D, calcium and iron are essential for the body as they support metabolism, nerve and muscle function, bone maintenance, and cell production. Since, these are primarily derived from plants, meat and fish, minerals can also be found in nuts, oilseeds, fruits and green leafy vegetables. Experts and nutritionists recommend consuming 100 grams of greens and 100 grams of fruits accordingly.    

5. Indian Weight Loss Diet Plan Meal Swaps

One of the easiest ways to eat healthy is to swap out the unhealthy foods from your Indian Diet plan is with its healthier alternatives. For example, fulfill your cravings for a snack to munch on with air popped popcorn instead of relying on potato chips. So, it is great if you check out a few healthy meal swap options that you could try going forward.      

Along with a balanced Weight loss diet chart plan, these habits will help you stay healthy:

  • Opt for 5-6 meals a day: Instead of three large meals, try having three modest meals and a few snack breaks in controlled portions for the day. Spacing your meals across regular intervals prevents acidity and bloating and also keeps hunger pangs at bay. So, quit your junk food habit by making healthier snacking choices in your indian diet plan.
  • Have an early dinner: Indians eat dinner later than the other societies across the world. Since metabolism slows down at night, a late dinner can lead to weight gain. Experts recommend you eat your last meal of the day by 8 pm.
  • Drink a lot of water: How does drinking more water help you lose weight? For starters, it’s zero calories. Also, drinking a glass of water can help curb hunger pangs. Have six to eight glasses of water daily to lose weight.
  • Eat a lot of fiber: A person needs at least 15 gm of fiber every day, as it aids digestion and heart health. Oats, lentils, flax seeds, apples and broccoli are some great sources of fiber.
In conclusion to everything stated above. you don’t necessarily have to ditch your regular food habits or make massive changes to your diet, all you need is to follow the best balanced Indian diet plan to get fit!      

Diet Plan – Frequently Asked Questions (FAQs)

Q. What is the 7 Day Challenge diet?

A. The 7 Day GM Challenge diet is a popular diet plan that helps you lose 5kgs to 7kgs of weight.

Q. What is the diet chart to lose weight? 

A. You can follow healthiness’s carefully curated, 1200 calorie diet plan to lose weight.

Q. Which Indian food is best for weight loss?

A. There is no single best Indian food for weight loss. Any whole food found in its natural state can be suited for weight loss such as dals, pulses, nuts, seeds, spices etc.

Q. What drink helps burn fat?

A. There are no miracle drinks to burn fat. However, diet may include drinks like Jeera Water, lemon water, amla juice can help boost your metabolism and may help in getting rid of the excess fat.

Q. What is the most effective weight loss diet?

A. A diet which focuses on whole foods rich in nutrients is effective and sustainable if followed consistently. However, the above diet chart is highly effective to shed some kilos.

Q. What are the 9 Rules to Lose weight?

A. Out of the many rules to lose weight, the 9 important ones are as follows – keep yourself hydrated, improve your eating habits, look for a suitable calorie deficit plan, include protein in your diet, workout regularly, keep yourself physically active, maintain a healthy lifestyle, allow yourself a cheat day, sleep better.

Q. Is Indian diet healthy?

A. Indian diets are diverse and many are healthy because they include varied cereals, pulses, fruits and vegetables and less meat consumption.

Q. Is banana good for weight loss?

A. Bananas are loaded with fiber that slows the digestion process, making you feel full and help in weight loss. However, bananas are high in calories as well so one needs to limit the portion size.

Q. What are the 5 foods you should not eat to lose weight?

A. There can be few foods that you can avoid to maintain your weight like Processed Food, Junk food, Alcoholic beverages, Sugary drinks and Desserts.

Q. How can I lose 5kg in a month on an Indian diet?

A. Burning fat depends on a lot of factors that must be considered before setting up a goal. Your current Age, BMI, Gender as well as lifestyle plays a key role in the process. However, you can follow our Best Indian Diet Plan for Weight Loss article which will help you in the process.

Q. Does jeera water reduce weight?

A. Yes, Jeera Water is known to boost metabolism and burn fat.

Q. Can I lose 10 kg in a month? 

A. Losing 10 kg in a month is not a healthy goal and can lead to nutritional deficiencies. Weight depends on a lot of criterion like Age, Gender, BMI, etc. Also, making some changes in your diet and lifestyle can help you lose weight. You can follow our Best Indian Diet Plan for Weight Loss to work dedicate towards the goal .

Q. What Indian food can I eat with type 2 diabetes?

A. You can eat foods like Brown Rice, Multigrain chapati, legumes and pulses, all leafy green vegetables etc. Consult your dietitian about the dos/don’ts before you add something to your diet plan.

Q. What is the best Indian breakfast for diabetics type 2?

A. Vegetable Oats or Moong Dal cheela can be one of the best Indian breakfast for type 2 diabetics.

Q. Which diet plan is best for PCOS weight loss?

A. Learn more about PCOS weight loss diet in your article ‘How to Control PCOS with your Diet’.

Q. Can PCOS patients reduce weight?

A. Yes, however, it can be a struggle. It is essential for you to consult a doctor before committing to a diet plan.

Q. Does vegetarian diet promote weight loss?

A. One might think it is difficult for vegetarians to lose weight, because it is difficult for them to fulfil the protein intake. However, one might include curd, pander and lentils in their diets. These are high-protein vegetarian foods that promote weight loss.

4 Week Workout Plan For Weight Loss

All the strength workouts should be performed as super sets. A super set is when you do two exercises back to back, taking little to no rest in between moves. An example of this would be doing 10 reps of barbell squats immediately followed by 10 reps of push-ups. I’ve also included compound exercises, which are exercises that work multiple groups of muscles (such as dead lifts), into each workout. They give you the most bang for your buck because they recruit more muscles, forcing your body to work harder to execute every rep.

The 4-Week Workout Plan

Before every workout, be sure to warm up and cool down. Here are a dynamic warm up and a cool down I like. Remember to choose your weights carefully, and know that it’s normal to use different weights for different exercises. And if you’re a beginner or coming back from a workout hiatus, don’t be afraid to start with small weights or just your body weight (it’s better to start slowly than to get injured!). Try not to take more than 60 seconds of rest in between each super set.      

Monday: Strength Training

Superset 1:
  • Exercise 1: Goblet squat: 12 reps
  • Exercise 2: Lat pull-down or pull-up (you can use the machine or a resistance band): 12 reps for lat pull-down or five reps for pull-up
  • Do four sets
Superset 2:
  • Exercise 1: Step-up: 10 reps each leg (to make this more challenging, hold two five- to 10-pound dumbbells by your sides)
  • Exercise 2: Single-arm row: 12 reps each arm
  • Do four sets
Superset 3:
  • Exercise 1: Single-leg glute bridge: 10 reps each leg
  • Exercise 2: Bicep curl: 10 reps
  • Do four sets
Core: Elbow plank: 15-second hold, three sets      

Tuesday: Cardio

It’s day two, and I hope you’re feeling good after yesterday’s strength workout. Today, you’re doing cardio. Whether you want to lace up your running shoes, swim, ride a stationary or road bike, row, crush some dance cardio, or even play an active virtual reality game, just spend 20 minutes getting your heart rate up while doing something you enjoy. Once you’ve completed cardio, it’s time for abs. Ab Workout: Complete two rounds of the following ab workout. If necessary, feel free to modify the amount of time you do each exercise.
  • Left side plank: 20 seconds
  • Russian twist: 20 seconds
  • Right side plank: 20 seconds

Wednesday: Strength Training

Superset 1:
  • Exercise 1: Romanian deadlift: 12 reps
  • Exercise 2: Dumbbell bench press: 10 reps
  • Do four sets
Superset 2:
  • Exercise 1: Back extension or Superman: 12 reps with a one-second hold at the top
  • Exercise 2: Shoulder press: 10 reps (for back support, do this seated on a bench)
  • Do four sets
Superset 3:
  • Exercise 1: Dumbbell walking lunge: 10 reps each leg (20 total)
  • Exercise 2: Push-up: 10 reps
  • Do four sets

Thursday: Cardio

You’re almost through the week! You may be feeling slightly sore, and that’s absolutely normal. For today, your mission is to do 10 to 20 minutes of cardio. Do a walking workout, sprint intervals, a bike ride, or laps in the pool — it’s up to you. Most importantly, work hard.    

Friday: Conditioning

It’s time to finish the week strong. Today’s workout is going to feel a little more challenging than the other strength workouts you did earlier in the week. Since this is conditioning day, you’re going to be doing more intense moves with less rest. Don’t worry! You’re going to do just fine. Superset 1:
  • Exercise 1: Squat to overhead press: 10 reps
  • Exercise 2: Jump rope: 30 seconds
  • Do three sets
Superset 2:
  • Exercise 1: Weighted glute bridge or barbell hip thrust: 12 reps
  • Exercise 2: Dumbbell bench press: 12 reps
  • Do four sets
Superset 3:
  • Exercise 1: Plank with row or reverse-grip bent-over row: 10 reps on each arm
  • Exercise 2: Seated knee tuck: 15 reps
  • Do three sets

Saturday: Active Recovery

Today will be a light active-recovery day — enjoy it! Take a walk or a yoga class, or you can do one of the following flows:
  • Yoga flow for weightlifters
  • Beginner-friendly yoga flow
  • Yoga sequence for tight hips

Sunday: Rest

Week one of this workout plan is officially over, and you should be proud of yourself. One of the most crucial things you can do to achieve your goals is to be consistent. Today, all you have to do is rest. Walk around, stretch, ride your bike, foam roll, or do something that makes you feel good and will prepare you for next week.

Remaining Weeks

Repeat this exact workout plan for weeks two, three, and four. Remember, you can always increase the weight and/or decrease rest time between super sets for an added challenge.   .

What to Do After You Finish the 4-Week Workout Plan

Way to crush these last four weeks. You’re a bad ass, but I’m sure you already knew that! If you are feeling great and want to keep going, you can start this workout plan again from the top. I recommend increasing the weight you’re using, decreasing your rest time, and increasing the number of sets and reps of each exercise, so you continue to challenge yourself. This is called progressive overload, and it’s the key to continuing to see progress from your workouts. For example, if you did three sets of 10 goblets squats with 10 pounds, try doing four sets of 12 reps with 15 pounds. Another option is to do a more advanced variation of the exercise. Instead of goblet squats, you could progress to a barbell back squat and also increase the weights, sets, and rep range.   If you want to move on to another workout plan or train toward another goal, more power to you. Hopefully, this workout plan got you hooked on all the mind-body benefits of movement, and you’re feeling motivated to keep going.  

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