Weight Loss Workout
There is no magic to a weight loss
In fact, this is
just another way of saying exercise to lose
One of the best benefits
is losing weight.
Studies have shown that those people who add exercise to their weight
loss program tend to lose more weight.
Weight loss is really all about the foods you eat and
the activity you do.
It’s a matter of knowing your daily
calorie intake and calories burned during exercise
you have a
calorie deficit in order to lose weight.
So add some activity to your day and lose weight even faster.
You can use the example workouts to help you reach your goals.
There is a beginner, intermediate and advanced level weight
workout examples on this page.
Just use the
appropriate link to go to the example workout you want to try. If you
want to view them all, just use the next/previous buttons located below
On this page is the beginner's example.
Beginner Workout Example
The weight loss workout example for beginners includes 4 days of
You will do both cardio and strength training during these four days.
Routine Day 1 – Aerobic Exercise
Walk briskly for 20 minutes. You can
use your treadmill if you have one.
If not, walk around your
block or in a park. Make sure it’s a brisk walk so that you
are getting your heart racing.
Make sure to check
that you are exercising within your target heart rate zone
using a pedometer to track how far you walk.
In weeks 2 or 3, as you get used to your walking for
, try increasing your speed and your duration.
Go for 30 minutes after a couple of weeks of walking.
Routine Day 2 – Strength Training
it’s time for some strength training. Before you start
your strength training, be sure to warm up for about 5 to 10 minutes
and then do some stretching exercises to stretch those muscles.
For your strength training, you can do resistance
or dumbbell exercises
. Both will
give you the
resistance you need for a good strength training workout.
can also start out with weight lifting if you have the proper equipment
or belong to a gym.
As a beginner to strength training, select 2 to 3 muscles in the upper
to start with.
Do 1 to 2 sets of 8 to 16
The upper body
muscles include the biceps, triceps, shoulders, chest and upper back.
If you want to see how some of these exercises are done using a
resistance band, check out these upper
body resistance exercise videos
For the lower body, choose at least 2 - 3 of the following; Squats,
lunges, inner thigh, outer thigh, butt blaster, or calf lifts.
Do 1 – 2 sets of 8 – 16 reps each for the lower body
Do 10 minutes of core muscle exercises. The core includes the
abdominals, lower back and hip flexors.
You want to make sure
that you focus on all of these muscles and not just the abdominals.
The core muscles help support and stabilize the spine and
Strengthening your core muscles can help prevent lower
back injury as well. You can use thee abdominal exercises and back
strengthening exercises on this site.
Just visit the free
page for a full list of all illustrated exercises.
3 - Take the Day
If you are feeling up to it, then by all means go ahead and do some
kind of exercise. I would suggest a light aerobic workout of
15 minutes and then do some full body stretching exercises.
Loss Workout Routine Day 4 - Back to Aerobics
Do a 20 minute aerobic workout. You
can do walking for
exercise again for 20 minutes, but if you want a slight change of pace,
try adding something different at the end of the walk.
you do a brisk walk for 15 minutes, and then when you get back,
climb up and down your stairs for 5 minutes.
You will be
amazed at how you feel this in your rear-end. I call stair
climbing my butt blaster.
As always after a good aerobic exercise, don’t forget to cool
then stretch those muscles.
Use this interactive exercise
to find out the calories burned
Routine Day 5 - Strength Training Again
Follow the same guidelines as on day 2 but try picking different
muscles in order to work all the muscles for the week.
6 and 7 - Take a Breather
you're done with your first week. Time to start all
over again. Do this same weight loss workout for two or
three weeks and then start to add more time to your aerobic workout and
more sets or repetitions to your strength training.
adding another day of aerobic exercises. So instead of only 2
days, do aerobics for 3 days.
If you are ready for the next levels, then use the links below to see
In addition to these weight
loss workout examples, add a cirucuit training
Water aerobics is a great way to burn those calories without putting
stress on your joints. This is a good type of workout for the elderly or those with sore
joints or injuries.
Benefits of Strength Training
Exercising is not just about the brisk walk or the kick boxing classes.
You need to incorporate the strengthening as well. Read this article to learn more about all the benefits of strength
Eating Before Exercise
It's important to fuel your body before your workout. Find out what and
when you should eat.