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Weight Loss Program: DAY-BY-DAY WORKOUT PLAN

PUBLISHED June 4, 2018

To Maximize Your Workout and Lose Weight Faster There are 18 Ways to Weight Loss Program

There has nothing to do with losing weight there are a bazillion reasons to exercise. With these tricks to burn more calories during exercise, make sure every minute of exercise counts when a weight loss program is your main motivator: You can ask any runner who’s naturally slim.

1. Clock more aerobic cardio:

Any activity that permits you to talk but makes it difficult to carry out long conversations is a secret weapon for weight loss, says Edward Jackowski, Ph.D. founder of exuding Fitness training programs and author of Escape your weight. Most of the people can physically sustain aerobic exercise for long enough to burn a substantial number of calories, unsustainably difficult activities, unlike weight lifting or uber-intense. It should spend about 60% of their gym time on cardio and just 40% doing other stuff when anyone trying to lose weight.

2. Actually, Work:

Even if your half-ass it for 45 minutes and going through the motions won’t help you lose weight. Jackowski says that “It’s the intensity of exercise that raises the metabolism, from a scientific perspective”. Stick with this rule of thumb when instead of worrying about your heart rate: You should be moving faster when you have the capacity to step it up and if you don’t feel winded. So long as you tax your system, who’s more fit and running faster than you on next treadmill and you will benefit just as much as that one.

3. Fluctuate between different intensities:

Every system of the body has to adapt when you change things up, an exercise physiologist, founder of the Brooklyn, explains Franci Cohen, and certified nutritionist, New York-based Fuel Fitness. That’s good – if that sounds like a horrible lot of effort, that’s because it is. The more fuel (calories!) it needs to burn, the more work you give your body to do get the job done.

Alternate between fast-paced aerobic exercise so, several times throughout your workout and exercises that are way too hard to keep up for more than a minute.

After you leave the gym, the aerobic exercise and increases your metabolism for hours while the hard stuff burns more calories per minute, you can’t keep up that pace forever. One minute of unsustainably intense cardio gives you the most bang for your buck and before alternating between four minutes of steady-state cardio in the aerobic zone.

4. Do not fear weights:

It will build your muscle while lifting weights won’t necessarily burn fat. Jackowski explains that the more calories your body burns after you leave the gym and plop down on the couch, the more muscle you have. Another thing: when you shed the fat that’s now covering them up, weight training keeps your muscles in shape so they looked toned.

5. Exhaust whatever muscle you’re working:

After doing lots of lunges that burning sensation you get in your thighs? You have worked as hard as you possibly can – that means you have reached your anaerobic threshold, and you have burned more calories because of it.

6. Alternate between working for different muscle groups:

You would if you did simply stick with working in one area, this technique helps you sustain a higher level of intensity for longer, also known as cross-training. As soon as your legs are spent on doing lunges and move onto overhead presses. You can pick up where you left off with a set of squats, box jumps, or another form of lower body toning once your legs recover.

7. Stop wasting time between exercises:

It gives your heart rate a chance to return to normal when you show the bathroom breaks and other excuses for dillydallying. The harder your body will have to work and the more calories you’ll burn but the longer you keep it elevated.

8. Warm up especially in the morning:

Jackowski explains that, you sort of shock the heart when you go from 0 (sleeping) to 50 (sweating) first thing in the am. Without a warm-up tend to be more tired throughout the day people who do intense anaerobic exercise in the morning. It will increase your overall calorie burn when A 10-minute am warm-up can take the edge off so you are more active after the gym.

9. Relax with the marathon workouts:

When you double up on fitness classes or outlast the girl on the next elliptical then you might feel like a rock star. But unless you are a pro athlete or you are training for a competition, Jackowski says that, “no one needs to work out for more than an hour and 15 minutes –  more is not better”. You will set yourself up for stress fractures, exhaustion, and insomnia, overdo it, now you are stand in the way of your weight loss goals, all of which could put an end to your exercise routine.

10. Engage your core during every exercise:

Most of the exercises involve your core in some capacity – and it’s even more so if you remember to squeeze. Cohen says that when you work larger muscle groups (your abs and back) than smaller muscles (like biceps) and you burn more calories. Such as plank twists, engage all these groups at once – and try some moves that involve rotation to max out. (Just imagine squeezing out the fat for a narrower they are the human version of wringing out a towel.)

To get full faster people with stronger cores to tend because the abs stop the stomach from expanding indefinitely when you eat, Cohen explains that, who likens strengthening the core to a nonsurgical gastric bypass.

11. Vary your workouts:

Your body will get used to it if you do the same exact workout every day. That used to challenge you while it might stoke your ago to perfect specific moves: it makes everything easier, so you burn fewer calories. Try new moves with equipment you are used to, Instead, perform familiar exercises in a different order, or incorporate a new fitness prop into your routine.

12. Stand on something besides the floor:

Your body needs to adapt by calling on extra muscles to promote stability or resist gravity when you stand on a Bose ball, balance beam, or trampoline or step on and off a bench or box. All of this results in a greater calorie burn.

13. Do a HIIT workout once or twice a week:

A HIIT session (or high-intensity interval training) can boost your resting metabolic rate for up to eight days. (Yes, you read that right.) If you do it every day, it’s a total waste because your muscles won’t have to recover, Cohen says. Cohen says that, but a proper HIIT session (where an instructor can help you perfect the technique and practice it safely, like a class) a couple times a week could really make a difference.

14. Alternate between indoor and outdoor workouts:

Cohen explains that training outdoors in the heat or on real terrain, and training in an air-conditioned space are very different things. You throw your body off, when you change your environment, which means you are burning more calories. So, switch as often as weather allows.

15. Rethink your pre-workout snack:

Non-athletes should eat before exercise the experts disagree on the weather. Cohen explains that you default to burning fat right away when you work out on an empty stomach and there’s no food for your body to use as fuel. The downside is that low energy often accompanies an empty stomach while that might sound ideal. You won’t work out at your full capacity if you are starving and lethargic. You might have had you hit the gym with something in your system so, you could end up burning fewer calories. When you still semi-sleepy and your body has been fasting all night, eat only when you are truly hungry and this is the best solution is to listen to your body – especially if you work out at them as the crack of dawn. Just do not feel like you have to snack before you sweat – at the gym, the extra calories could easily exceed the amount you burn off. If you eat more calories than you burn and most experts agree that you won’t lose weight.


16. Sip water during your workout:

When it runs out of oxygen your body loses steam (you need all the oxygen – that’s why hard work leads to heavy breathing!) Because water contains the oxygen, you need to maximize your caloric burn and drinking throughout your workout can help you sustain the intensity. According to Cohen, such as rebounding on a trampoline, and there is another awesome benefit is that water helps the lymphatic system flush fat from the system during certain movements and say Bye fat!

17. Plan your playlists strategically:

The ability to adjust your pace to the beat and assuming you have some semblance of rhythm, songs that naturally cycle through slow and fast tempos can help you keep your body guessing.

When you’re on the elliptical or stationary bike, or you’re running on the open road, play something like “Right now” by Fatboy Slim, “Ice Princess” by Azealia Banks, or “Circles” by I See Monstas — three songs that SoulCycle instructor Lily Miesmer likes to play during the interval portions of her classes. With brand new songs, your mind doesn’t know what’s tempo is coming, so your body won’t either. When that beat drops will increase your overall calorie burn and working hard to keep up.

18. Forget about the scale:

What you really want to lose fat, while you might think you want to lose “weight”.  When your clothes feel tight it’s the real culprit and it takes up much more space as muscle. But oftentimes, the muscle you build more than the fat you lose weights less. So, without shedding actual pounds it’s entirely possible to slim down. Please don’t let that discourage yours from sticking with your new fitness routine. If your skinniest jeans fit better than they did before you began working out, you’re right on track — regardless of the number on the scale.


There is a plan for beginners and for more advanced exercisers. If you haven’t exercised for a long time start with the beginner weight loss workout plan. If you have been exercising regularly for the last few months several times a week and been increasing your fitness levels, try the more advanced weight loss program.

If in doubt, start at a lower level. If you feel it is too easy or switches to a more difficult plan then you can always skip ahead. All of the plans require commitment and that is also a great thing is that all of the plans burn calories. You will make progress, as long as you give it your best at every workout (and watch your calorie intake!), will burn calories, will drop the pounds and will get stronger.


  • Check with your doctor before starting a new exercise program, especially if you have a medical condition.
  • Don’t forget to warm-up for 5 – 10 minutes before you start your workout and to cool-down. Stretch after your workout.
  • See next page on how to follow this workout plan and for the more advanced workout plans.
  • Here are the workouts:
  • Total body workout
  • Upper body workout (arm & shoulders)
  • Core workout (abs and back)
  • Beginner weight loss program workout plan (this page – see immediately below)
  • Intermediate weight loss workout plan
  • Advanced weight loss program workout plan
  • How hard you should exercise
  • Note: IT = interval training, HIIT = high intensity interval training


Read Also: Low-Fat or Low-Carb Diet: Which Is Better for Weight Loss