Overweight or obesity has become a vast problem, not only here in the US but the world at large. Therefore, doctors, nutritionists, and dieticians are having sleepless nights, all in the effort of helping one or two people who are looking for a workout plan for weight loss for women in order to lose weight swiftly and easily. As a matter of fact, we all know that a diet full of sugar, refined carbs, processed foods, and lack of exercise can lead to weight gain and excess fat.
With weight loss, a good diet and regular exercise are very important components. According to expert Shawn m, Talbot, PhD, national biochemist, as the rule of the thumb, weight loss is generally 75% diet and 25% exercise. Hence the saying that “abs are made in the kitchen“. Working out stimulates the growth of metabolic tissues which help in the burning of fat. It should be noted that to lose weight with exercise and keep it off, a woman does not need to run marathons and marathons. One has to build up the best work out the plan for weight loss, which can be moderately followed weekly for a few months. In the next paragraph, we bring you the best work out plan for weight loss for women.
What is the best workout plan for weight loss?
As a matter of fact, getting a workout plan for successful women’s weight loss can be a big task. Shedding off extra pounds is never a walkover. The best weight loss workout plan for women includes cardio, interval training, high-intensity interval training, and strength training. In order to kick-start weight loss and build muscles from head to toe, you need to include all those fundamental exercises into a weekly workout plan. This will make you stronger, faster and leaner within a short time.
It should be noted that your commitment, healthy diet and body type will influence your weight loss results. Below is the best workout plan for weight loss for women.
What exercises burn belly fat most?
1. Cardio workouts for weight
Cardiovascular exercises are physical exercises of low to high intensity that depends primarily on the aerobic energy-generating process. The terminology aerobic simply means the use of oxygen to meet energy demands during exercise. Examples of cardio workouts include; running stairs, burpees, jump rope, mountain climbers and jump squats. In the gym, we have treadmills, elliptical trainers, stationary bikes, rowers, and stair climbers as the best equipment for achieving cardiovascular exercises. In order to see tremendous results, aim at exercising for 30 to 60 minutes per day. You need to do this kind of exercise 5 to 6 days a week if that is the only workout plan for weight loss for women that you employ.
2. Interval training
This is becoming popular and is actually considered to be one of the best workout methods. Interval training is the type of work out where short periods of high-intense work alternate with less intense recovery periods. By adjusting individual intervals, you can easily control the difficulty of the session
There are two ways to do it either by the duration of the workout and recovery period or the total number of intervals. As those variables change, body stress also changes.
The advantage here is that tons of calories are burnt in a relatively short time.
Let’s take an example of interval training on a treadmill in a gym.
Walk at a comfortable pace for some time.
Continue this for one minute.
Change the incline to a challenging level and continue for five minutes.
Maintain the same speed; repeat this pattern for about 30 minutes.
Do as many sets as you can within 30 minutes for 3days a week.
3. High-intensity interval training
High-intensity interval training is not only more efficient with time but burns the pounds faster too. According to the study published in the British Journal of sports medicine, training such as sprints is more effective for weight loss than continuous, moderate exercises like walking or cycling under 10 miles per hour over a long distance.
Let’s look at an example of high-intensity interval training below.
For one minute, walk at a 10% incline on a treadmill.
Start to run up the same incline for 20 seconds without resting.
This interval should be so hard that you can’t do it for another second.
Go back to walking until your heart rate lowers.
Repeat the pattern for 20 minutes.
Do as many sets as possible in 20 minutes, 3days a week.
4. Strength training
According to Wikipedia, strength is a type of physical exercise specializing in the use of resistance to induce muscular contraction, which builds strength, aerobic endurance, size of skeletal muscles and bone density. It improves overall health and wellbeing, increased metabolism, increased fitness and increased cardiac function.
An example of strength training is circuit training. With circuit training, you hit every major muscle group without resting, which means you’re getting a cardio workout at the same time.
According to the American college of sports medicine, one can exercise for 150-250 minutes per week of moderate-intensity exercise to lose weight. Well, this may sound pretty hard for a beginner. When you are a starter, you may not have to begin with the above recommendation. You may start at a low end and upgrade gradually.
As a beginner, choose activities that are easier for you to do and aim at completing them on each day of the week.
A good common example is walking it is done almost every time and anywhere with least effort, and does not require workout equipment.
It is advisable that before any exercise plan, check with your doctor and have yourself cleared and perhaps follow his or her guidelines in order to stay healthy.
Below is a sample workout plan for a beginner.
Monday -30 minutes of moderate-intensity walk
Tuesday -20 minutes of home stretch training
Wednesday -30 minutes of moderate-intensity walk
Thursday -20 minutes of simple home stretching
Friday -30 minutes of moderate-intensity walk
Saturday -20 minutes of online relaxing yoga
Sunday -30 minutes of fun and easy cross-training for example bike ride and swimming.
How long does it take to see results for a workout plan for weight loss for women?
Most women carrying out weight loss exercises have this interesting question. They want to know how long they should train or how long they should maintain the weekly workout plan before they see the results for weight loss. The time for results to happen depends. For someone working out on a daily basis, by the second week observable changes can be manifested. For example, the way the body feels or looks. Likewise, the amount of weight loss will depend on creating the right energy balance for weight loss.
Like we discussed in our first paragraph, our readers should know that; in order to have a successful and effective work out plan, they should combine the workout program with healthy eating. The diet should contain lean protein, fruits, and vegetables. Avoid eating too much food after exercise. Rather exercise daily, study the amount of your calorie intake and stay consistent for results.
Can you lose weight with exercise alone?
Exercise without a proper diet plan is not a good weight-loss strategy. To lose weight, you have to burn more calories than you consume or eat fewer calories than your body uses each day. Minus calorie deficit, weight loss is practically impossible. so you, therefore, need a balanced diet for effective weight loss.
How many days a week should I work out to lose weight?
The common mistake we normally do is to do too much exercise and which makes us overeat. Or not working out enough and end up with no results at all.
According to the research conducted by the American college of sports medicine, it recommends that one should get between 150 to 250 minutes of moderate to vigorous exercises each week to lose weight. This means an average of 22 to 35 minutes of exercise per day to lose weight.