Workout Plan
Workout Plan

For Gaining weight we do not plan but to lose weight you definitely need a plan. Planning is always necessary for any program, especially for losing weight. The first thing you need to keep in mind is how much you want to lose weight. First, you need to find out body mass ratio and accordingly take a decision on the amount of weight that has to be lost. Another important part is how much time you want to do it. Some people need it fast according to their need like if they are getting married or has a certain role to play. If one is doing it for the sake of health then slow weight loss program is best. Sometimes weight loss is for specific body areas like belly, hip etc. So you need to choose the best workout plan for the particular area. Scheduling of weight loss can be done according to your work schedule. If you are too busy in evening then the morning is best or vice a verse. Some may also choose on alternate days or weekends. A weight loss schedule for 8 weeks is as follows.

First Week Activity

Monday Tuesday Wed Thursday Friday Saturday Sunday
Running/Swim 10 min 10min R 15 min 15 min 15 min R
Skipping rope 100 100 E 200 200 200 E
Body workout 10 min 10min S 15min 15min 15 min S
Stretching 10 min 10min T 15min 15min 15min T
Yoga/Meditation 10 min 10min 15min 15min 15min

Second Week Activity

Monday Tuesday Wed Thursday Friday Saturday Sunday
Running/Swim 20 min 20min R 20 min 20min 20min R
Skipping rope 300 300 E 500 500 500 E
Body workout 20 min 20min S 20 min 20min 20min S
Stretching 10 min 10min T 10 min 10min 10min T
Yoga/Meditation 10 min 10min 10 min 10min 10min


Continue for same schedule for next 6 weeks with few alternatives. The basic law of weight gain is that the amount of calorie burnt is less than the amount of calorie intake. So the workout plan should be such that calorie burnt should be more than calorie intake. These you can calculate with calorie management tools.
There is certain cardio that you need to fix like running, swimming and cycling. These physical activities burn fat fast and you can see results in short time. If you live in a populated area where you cannot find open space you can buy certain indoor exercise equipment’s like an indoor cycle, treadmill etc. Another important part in weight loss is to track your progress. Few ways are by calculating BMR, activity calculator, calorie count and an excel record of workout done. There are many mobile applications available to help you with all the calculations and records. With losing weight you might need some important vitamins and minerals to compensate the loss. So it is better to have a good diet plan with all the necessary ingredients. If you are not willing to do by your own you can surely join a gym nearby, where a coach will help you to lose weight. The coach will guide you throughout with diet, calorie and also to make your muscles. In the gym, you get lots of motivation and guidance from other members. There are different workout plans that we can get on the internet ranging from 4 weeks to 12 weeks. They all are scientifically proven and one can be follow any of them according to their reliability and compatibility. A workout plan for weight loss in gym for 8 weeks would follow with two workout combination and cardio of 45 minutes.

Workout A

Barbell Bench Press-Medium Grip Barbell Squat Bent over barbell row Dumbbell lungs Dumbbell shoulder press Barbell Curl Seated triceps press Hanging Leg raise 2 sets of 8reps with 2min rest 3sets of 8reps 2min rest 3 sets of 8reps 2min rest 3sets of 10 reps with 2min rest 3 sets of 10 reps with 2 min rest 2 sets of 12 reps with 1 min rest 2 set of 12 reps with 1 min rest 2-3 sets of 15reps with 1 min rest

Workout B

Barbell Incline Bench Press-Medium Grip Leg Press Wide-Grip Lat Pull down Leg Extensions Seated Band Hamstring Curl Side Lateral Raise Standing calf raises Exercise Ball crunch 2 sets of 8reps with 2min rest 3sets of 8reps 2min rest 3 sets of 8reps 2min rest 2sets of 10 reps with 1min rest 2 sets of 10 reps with 1 min rest 2 sets of 10 reps with 1 min rest 2 set of 10-12 reps with 1 min rest 3 sets of 15reps with 30sec rest

Combination of ABA and BAB is best for losing weight. Each week three days workout is good to lose weight followed by cardio of 45 minutes on fourth or fifth day. Another aspect to weight loss is motivation. You need to keep on motivating and stay in company or videos that motivate you to lose weight. There is one law that is if you try for 21 days then it becomes a habit. So once you schedule you weight loss plan stick to it. If not able to do it, again you try it and keep trying till you accomplish. One has to keep in mind that they do not harm their health in losing weight. A person needs to try healthy methods to lose weight.

Another method of losing weight is through surgery, know as Bariatric surgery. In the surgery, the fat portion is removed through operation. This option should be explored only when you are overweight and there is no other way to lose weight. There are side effects to Bariatric surgery like dumping syndrome, low blood sugar, malnutrition, vomiting, Ulcer, bowel obstruction, Hernias etc. You need to be careful when you lose weight. Once you have lost weight the chances are that you might again gain. It has been observed in most of the cases a person gains weight too early after losing it. One has to be very careful in the beginning that he or she does not gain weight. We need to have a healthy lifestyle and workout plan on regular basis to remain healthy.

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