A gym workout plan for weight loss beginners can be very tricky. What to eat? How to train? What changes should I make in my routine? We explain step by step how the training plan for losing weight should be set up in detail. In addition to the necessary training duration, the focus will also be on criteria such as training intensity, the right choice of exercise, as well as exciting tips on the training plan. This is the most comprehensive gym workout plan for weight loss beginners you will ever need.
The Basics & Tips Of The Workout Plan For Weight Loss Beginners.
A well-designed exercise plan for the physical goal of a gym workout plan for weight loss beginners is losing weight, which should be characterized by an effective mix of strength and endurance elements. The intensity of the training is not comparable to that of a muscle building workout. Training plans for losing weight are always characterized by high intensity – break times between sets are kept low. In addition to the normal training with free weights as an aspect for losing weight, especially a special endurance training in the form of interval training for success is indispensable.
In addition, there are certain changes too that you are advised to make. If you want to do something for weight loss beyond the training schedule, you can increase your everyday activity. Take the stairs instead of the elevator or ride your bike to work. This burns extra calories and makes it easier to reach the training goal. Also, the choice of a suitable training partner can be a key success criterion for losing weight. The mutual motivation and the joint walk to training can also be used to bridge deep phases and work together towards the desired goal.
Training For Weight Loss
If you want to lose weight effectively, you should plan for 3-4 training sessions a week. The training goal of losing weight is not accompanied by an extremely high training load of 5-7 units a week. If you want to lose weight, you are already putting a lot of stress on your body by keeping a calorie deficit. Therefore, allow enough time for regeneration to avoid over-training or overloading the cardiovascular system.
Individual muscles can be intensively worked through isolation exercises, as well as basic exercises can be meaningfully integrated into the training plan. Basic exercises such as bench-press, deadlift or squat address several muscles simultaneously. If you only train three times a week, choose a 3 split with the classic distribution chest / shoulder / triceps, back / biceps and legs & stomach.
If you want to reduce body weight or lose weight, you will not have to torment every day for 2 hours in the gym. Less is more! A well-planned workout in the weight loss exercise plan should take no longer than 60-90 minutes. Here’s a very effective mix of power elements and intensive endurance training can be carried out. Pleasant side effect: The “short” workouts keep you on the ball longer and pull through your training plan for losing weight consistently – without compromise.
- 60-90 minutes in total
- 60-75 minutes strength training
- 15-20 minutes of endurance training (on 2 training days)
Selection Of Exercise
Also in the workout plan for weight loss beginners, the focus in the units is on complex basic exercises. By using multiple muscle groups simultaneously, the effectiveness in training can be significantly increased. It is not advisable for the body fat reduction, countless isolation exercises for small muscle groups such. To perform abdomen or arms. In addition, there are various alternatives to complete the endurance elements of the training time. High intensity interval training can be e.g. in the studio perform super on a spinning wheel, a treadmill or a stepper. In addition, power calipers can be carried out with the aid of kettlebells.
- Focus on basic exercises
- Isolation exercises to supplement
- Endurance interval training by force unit
Volume & Intensity
For the best results in the repetition range of 12-15 repetitions (power endurance range). For the weight loss training plan 5-6 exercises can be used on a split training day. Using intensity techniques such as super sets or drop sets, the last work set can be done very well. This is the ideal stimulus for the muscles.
Very suitable for weight loss beginners are interval or circuit training units. Here you can train up to 30 minutes with no or only short breaks. This burns more calories compared to the usual strength training and promotes muscular and physical condition alike. A very good method is kettle bell training, to which we have compiled the most important information.
In order to keep the metabolism and the cardiovascular system in full swing during the training, the pauses between the sets should be limited to 30-60 seconds. This way, fat burning can work optimally and you consume many calories during training.
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