You’ve been working out for a while now. You’ve got the routine down, and you know what to do when your body starts to feel sore. But are you getting the results that you want? If not, maybe it’s time for a change.

Exercise is great for improving your mood, making you feel less stressed out, and strengthening your muscles—but if you’re not eating right, it won’t matter how hard you work out if those calories aren’t being burned off by exercise!

Right here on Buy and Slay, you are privy to a litany of relevant information on best workouts for weight loss, beginner strength training routine for weight loss, tips to help you lose weight, and so much more. Take out time to visit our catalog for more information on similar topics.

Exercise For Weight Loss Plan

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If you’re trying to lose weight, a weight loss workout plan can be very helpful. Getting regular exercise can help you meet your goals in a healthy, sustainable way—but sometimes, just knowing where to start can be a high hurdle to clear. From how often you sweat to the types of workouts you do, there are endless possibilities when you’re getting into a fitness routine, and it can be a lot to think about.

Before we really get into it, we want to make it clear that weight loss as a goal isn’t necessarily for everyone. For anyone who has a history of disordered eating, even if you’re in recovery, you should speak with a doctor before you pursue any weight-loss goal, including starting a new exercise routine. And even if you don’t have a history of disordered eating, it’s really important to have realistic expectations and make sure you’re pursuing weight loss in a healthy way. Results can be incredibly difficult to come by, may take a very long time to achieve, and are also really hard to maintain. Plus, exercise is only part of the equation. Your eating habits matter (more on that below), and getting sufficient sleep and keeping stress levels low are both important, too. With so many factors at play, it’s no wonder weight loss is a very unique experience for every person.

When it comes to the exercise part, we’re here to take some of the guess work out of the equation. Trainer Adam Rosante, C9 Champion brand ambassador and author of The 30-Second Body, developed a weight loss workout plan just for SELF readers to get you going. It incorporates the strength training, cardio, and rest days you’ll need to meet your weight-loss goals.

It’s not enough to get out there and get sweaty: Weight loss requires strategy.

We can’t talk about working out for weight loss without mentioning one other crucial element of meeting your goals: your eating habits. To create a calorie deficit that leads to weight loss, you have to eat fewer calories than you’re burning, says Rosante. You also need to be cognizant about what you’re eating, making sure to eat quality calories and watch portion sizes.

“Nutrition is priority numero uno—you can’t out-train a bad diet,” he adds. “Eighty percent nutrition plus 20 percent training equals 100 percent beast!” But there’s no need to completely overhaul your life at once if it feels too overwhelming at first, he says. “If you’re in the habit of working out, that may naturally lead you to start exploring healthier eating options. If you’re not there yet, that’s cool—just start working out and make some tweaks. Start small.”

And when it comes to working out, Rosante says, “Variety is the spice of life.” But that doesn’t mean changing it up willy-nilly. “I am not a fan of randomly programmed workouts where you’re just doing different things every day,” he says. “You want a program that you can progress with, and you have key indicators that you’re making progress.”

That’s exactly what the plan below does. You can use it as a starting point, and tailor it to your needs once you’re comfortable. And if you miss a workout once in a while? No big deal—get back on board with your next one and keep going. It’s a marathon, not a sprint (unless it’s HIIT day—but we’ll get to that).

Here’s the basic breakdown of what you’ll be doing:

  • Strength training three days a week, one hour per session
  • High-intensity interval training one day a week, 20 minutes per session
  • Steady-state cardio one day a week, 35 to 45 minutes per session
  • Two days of active recovery

Every workout should begin with at least five to 10 minutes of warming up. Rosante likes to start with foam rolling, which helps with mobility. Then move into a dynamic warm-up to get the blood flow going. Here’s a five-minute warm-up to try.

After your workout, make sure you take time to cool down to relax your nervous system, says Rosante. “My favorite thing to do with a client is to lay them down, put their feet up a wall so that their legs are elevated, and just have them breathe into the belly, five seconds to inhale and five seconds to exhale, just to mellow everything out.” After a couple minutes, stretch out your major muscle groups (flexibility is increased when muscles are warm), and hold each stretch for at least three breaths.

Now, get ready to lift heavier, move faster, and lose more.

Strength Training — 1 Hour — 3 Days Per Week

You may think you have to do cardio, cardio, cardio if you’re trying to lose weight, but strength training is incredibly important because having more muscle mass increases your metabolic rate, which means you’ll burn more calories at rest while your body works to maintain muscle tissue.

You’ll want to do full-body training sessions, says Rosante. Working specific body parts for a full session (like chest and triceps) can be great, but when life happens and you have to miss a workout, your routine (and muscles) will be imbalanced, he says. Hitting it all in one training session is a better bet for most people.

What to do:

1) Compound lower-body exercise (e.g. deadlift, squat)

Any compound lower-body move or variation will work for this one, like a goblet squat or a dumbbell deadlift, says Rosante. (A compound movement is one that works multiple muscle groups.) The key here is to lift heavy—”You’re talking about using some of the biggest muscle groups in your body, and in order to get those muscles to respond, you need to challenge them,” he says.

There’s no set amount of reps or sets for this part of the workout—he recommends working up to your five-rep max during every session. This means starting at a weight that’s not challenging and working your way up. Do five reps with a relatively light weight, rest, do five reps with weight that’s five pounds heavier, rest, and keep repeating this pattern, using five more pounds every time. When you hit a weight where you can only do five with good form, you’re done—keep that number in mind and try to beat it over time.

2) Upper-body superset: Upper-body pushing exercise (e.g. dumbbell bench press, push-up) & upper-body pulling exercise (e.g. single-arm bent-over row, dumbbell curl)

You’ll be supersetting these moves, which means doing one set of the first exercise followed immediately by a set of the other. Rosante recommends doing three sets of 12 reps of each move. Don’t rest in between the two movements (raising your heart rate incorporates some cardio work), but you can take up to a 60-second break before starting a new set. Alternating between pushing and pulling movements allows you to work opposing muscle groups, says Rosante.

3) Lower-body/core superset: Unilateral lower-body move (e.g. reverse lunge, step-up) & core move (e.g. plank, Russian twists)

A unilateral lower-body move is one where you work one leg at a time (another example is a Bulgarian split squat). By working only one side at a time, you can be sure you’re not relying on one leg more than the other. After you’ve done both sides, you can superset it with an abs movement. Again, do three sets of 12 reps without resting in between the exercises (feel free to take 60 seconds between sets). If you choose a plank for the core move, hold for 30 seconds.

4) Metabolic finisher

This is where you’ll get a boost of cardio in. Rosante has his clients do a metabolic finisher at the end of a strength workout to get the heart rate going for more immediate calorie burn. You could choose an exercise and do it for a certain amount of time (say, three minutes of quickly jumping rope), or decide to do a certain number of a move and finish them as quickly as possible (for example, doing 15 burpees as fast as you can). The time you take and what you do are entirely up to you, says Rosante, so mix it up. If you need a starting point, he suggests doing 10 burpees, 10 mountain climbers, and 10 plank ups for seven minutes, trying to do as many rounds as possible (and aiming to beat yourself next time). Then, cool it down, and you’re done for the day!

High-Intensity Interval Training — 20 Minutes — 1 Day Per Week

The first of your two days of cardio should be a high-intensity interval training, or HIIT. Steady-state cardio does have a place in your routine (we’ll get there), but don’t forget that intensity is your friend.

“This is going to incite way more fat loss than just steady-state cardio,” says Rosante. “When you’re working in that high-intensity threshold you’re not only burning a lot of calories during the workout, but you raise your metabolic rate significantly afterwards.” Your body will need to work harder and longer to return to a resting state, burning more calories in the process.

What to do:

Choose an activity you like as a template—maybe it’s running, cycling, or bodyweight moves (burpees, anyone?). Whatever it is, push as hard as you possibly can for 30 seconds, then back off for a rest period. How long you rest will depend on your fitness level. If you’re just starting, you may want to try a 2-to-1 rest-to-work ratio, says Rosante (so, 30 seconds of work followed by 60 seconds of rest). Then you can reduce your rest time every week. You could also try Tabata intervals once you get comfortable—that’s 20 seconds of extremely hard work to 10 seconds of rest. Whatever you choose, repeat that work/rest circuit until your 20 minutes are up.

Steady-State Cardio — 35 to 45 Minutes — 1 Day Per Week

And here’s your second day of cardio. This time it’s all about that long, slow burn. “Steady-state cardio raises the heart rate, speeds recovery, and improves your body’s ability to use oxygen properly,” says Rosante. “All movement is great movement!”

What to do:

Whatever you want! Running, rowing, swimming, hiking, kayaking…the list goes on. Anything that gets your heart rate up but you can still carry a conversation through, says Rosante.

Active Recovery — 2 Days Per Week

Two days out of your week will be active recovery days—this is when your body has a chance to rest up and rebuild muscle fibers that you’ve been tearing during your workouts (this is where you really get stronger).

“You want to lay off those heavy workouts in favor of just some gentle movement,” says Rosante. Key words: gentle movement. An active recovery day isn’t a free pass to lie on the couch and do nothing. “Movement helps increase blood flow, driving more oxygen rich blood to your muscles to speed recovery,” he explains. “Faster recovery could equal faster results.”

So as long as you’re moving around a bit, you’re good to go. “If there’s something you really love to do, go do that. If you just want to go for a walk, do that. And if you just want to hang out, do that! Enjoy your life.”

Best Workouts For Weight Loss

You’ve probably heard that to lose weight, you have to create a caloric deficit, and that 3,500 calories equal one pound. To cut calories you can eat less, but working out also plays a big role. But what are the best workouts to lose weight? We caught up with some trainers to bring you this guide to the 15 best workouts for weight loss. Whether you prefer working out outside or feel ready to take on the gym again, there’s something here for everyone.

1. Jumping Rope

This, says indoor spin instructor and personal trainer, Nicole Murray, is a full-body workout that gives you a great calorie burn. “When you’re short on time, 15 minutes with a jump rope will get the job done,” she says. “It improves coordination, cardiovascular health, and you can do it just about anywhere.” Murray aims for 10 sets of 100 jumps, with a short break in between each set, two times a week. “Beginners can start off with fewer sets and work their way up,” she says.

2. High-Intensity Interval Training (HIIT)

HIIT workouts are great for weight loss because you can burn a lot of calories in a short amount of time. “HIIT is super effective because it produces something called EPOC (excess post oxygen consumption),” explains Jill Anzalone, group fitness and personal trainer in Massachusetts. “This means that you keep burning calories even after the workout is over.”

3. Low-intensity cardio

“This type of workout is safe and effective for all levels and can help you burn calories and lose weight,” says Jennifer Blackburn, a group fitness instructor, cycle coach, and personal trainer. Low-intensity cardio workouts can include jogging, cycling, power walking, or a fun cardio dance class. “Once you get stronger, try adding light weights to a cycle class, power walking on a treadmill taking your incline all the way up or adding intense bursts of work for 30 seconds with a 30-second rest,” she says. Try to do these four to five days a week aiming for 45 to 60 minutes.

4. Running

“Running is great because you can do it anywhere with no equipment. All you need is a pair of shoes,” says Ashley Edwards, a personal trainer with Fit2DaBeat LLC. Running uses your glutes and legs, which are larger muscle groups, causing you to burn more calories from your workout. Edwards notes that in addition to helping you to lose weight, running is good for your heart and will help build endurance.

And bonus points if you can throw in some hill sprints. “Running up an incline will get your heart rate up higher, burn calories faster and help you build muscle in your legs,” says Joe Szadok, a GYMGUYZ certified personal trainer.

5. Mountain climbers

“Mountain climbers are great because they work your entire body from a cardiovascular and muscular perspective,” says Edwards. Start with your hands underneath your shoulder, lift yourself up into a plank with your belly button drawn up and butt out of the air, then keep alternating driving your knees into your chest. Mountain climbers are great for fat loss, according to Edwards, in addition to increasing your stability and strength as you have to use your core to stay in the plank position. Edwards suggests aiming for 20 a day, five days out of the week for weight loss.

6. Strength workouts

“Cardio is great for burning calories in the moment, but strength is good to increase your metabolism and burn more calories over time,” says Jonathan Tylicki, a master trainer and director of education for AKT. He explains that a metabolic increase happens because you have added muscle tissue, which requires the body to use more energy, increasing caloric burn. “You truly want to feel the burn to burn more calories,” he proclaims. This, he says, can help you sustain fat loss over time. He suggests incorporating a low-impact strength workout that works large and small muscle groups into your weekly routine. “Strength workouts can be done a couple of times a week but just be cautious of DOMS (delayed onset muscle soreness) that might make you feel extremely sore and not wanting to work out for a couple of days,” says Tylicki.

7. Yoga

While yoga isn’t seen as a great fat-burning workout, it’s a fantastic addition to anyone’s workout regimen, says Chris Pabon, a trainer with FlexIt.Fit. “It teaches you how to control your body, your breathing, and really focus your mind on the task at hand,” he says. And all of these will carry over into any type of weight lifting, cardio-centric session, and everyday life, making those workouts more productive as well. This is also great for your recovery.

8. TRX Bodyweight Workout

“Another great workout that is great for weight loss is a TRX Bodyweight workout,” says Jessica Mazzucco, a New York City are certified fitness trainer and CEO and founder of The Glute Recruit. She notes that the TRX Suspension System is a great low-impact workout that uses your body weight against gravity and challenges your muscles in a different way versus traditional bodyweight training. Many gyms have TRX stations and you can also order the bands online. They can be fastened to a ceiling, wall, mounted in a doorway or even tied around a tree.

Here is an example of a TRX workout that Mazzucco recommends:

  • Squat to row (3 sets of 12)
  • Push up (3 sets of 12)
  • Reverse lunge(3 set of 12, each leg)
  • Tricep press (3 sets of 12)
  • Hamstring curl (3 sets of 12)
  • Mountain climber (3 sets of 12)
  • Side Plank Dip (3 sets of 12, each side)
  • You can do workouts with the TRX 3 times a week.

9. Kettlebell Workout

“Kettlebell workouts are one of the best workouts for weight loss,” explains Mazzucco. “You burn a ton of calories while developing muscle which gives your metabolism a jolt.”  This, she says, is a form of strength training that makes your body burn calories even post-workout, which is a definite plus for weight loss.  To see the maximum benefit, she says to aim to do a kettlebell workout three to four times per week.

She recommends starting with the following routine:

  • KB Swing (3 sets of 20)
  • KB single arm row (3 sets of 12)
  • KB Goblet squat (3 sets of 12)
  • KB Shoulder Halo (3 sets of 12)
  • KB Single leg deadlift (3 sets of 12)
  • KB Standing single arm press (3 sets of 12)

Szadok notes that kettlebell swings, when performed correctly, will burn calories and also promote some muscle activation. “A common error here is treating the swing like it’s a squat,” he said. “Instead of using your legs to bend and get you low, hinge at your hips and bring the kettlebell forward by an explosive movement through your hips. This is a powerful movement that’s properly performed, not by using your arms, but with a squeeze of your butt as you come forward.”

young-woman-lifting-kettlebell-in-gym

10. Boxing

Boxing, says Tommy Dibernardo, a personal trainer and retired professional MMA fighter, is a great way to lose weight. “It’s one of the highest burning calorie cardiovascular exercises,” he explains. “When trying to lose fat, burning the proper calories is a must.” And while it may seem like you need to pound away at the bag for hours, you can get burn calories with even a short session boxing. “And you can shadowbox using dumbbells for an even greater burn,” Dibernardo adds.

11. Walking

Walking may not seem like it does a lot but being consistent with it can really get the job done. “Walking is one of my absolute favorite forms of physical activity for weight loss,” says Harley Pasternak, a celebrity trainer and chief fitness advisor at FORME Life. It can be done anywhere, anytime, without any special equipment. “The majority of calories you burn when walking come from fat rather than carbohydrates,” Pasternak says. “It has a very low rate of perceived exertion, so people are more likely to do it more often and for longer periods of time.”

12. Stair climbing

Another of Pasternak’s favorites is working out on stairs. “I find a challenging set of stairs in every city I visit, and use that as a low impact, moderate intensity form of cardio to burn calories,” he says. “I love this because it’s relatively easy on your joints, and you’re able to use your quads and glutes as you’re ascending.” You can find a set of stairs near you, walk up and down the bleachers at a neighborhood school or log some time on the stair master at the gym. Either way, you’ll feel the burn!

13. Swimming laps

Swimming, says Pasternak, is a great way to burn calories. “It uses so many muscle groups without putting wear and tear on your joints.” If you want to increase your intensity, you can try using webbed gloves or flippers while you swim.

14. Dance

“Dance or dance fitness is one of the best workouts you can do because it gets the entire body moving in different planes of motion, which keeps you more flexible and able to move with more ease with daily simple activities,” says Ariel Hoffman, a NASM certified master trainer and founder of Ariel Hoffman Wellness. Dance workouts, she says, also tend to be more fun, and can get your heart rate going without you even realizing it, all of which contributes to weight loss goals.

15. Cycling

Calling all Peloton fans! “The high-intensity cardio that cycling can bring to your workout will help create the after-burn effect to continue burning calories long after your workout is complete,” says Lindsey Lauten, a certified personal trainer and WW D360 Coach. She notes that similar to running, a higher intensity ride will burn more calories than a lower intensity ride. “Think of your exertion level on a scale of 1-10. You should feel like you’re working at a level 7 where you are breathing deeply but not completely out of breath,” says Lauten.

Beginner Strength Training Routine For Weight Loss

Physical activity has many benefits for mental and physical health. And some people use exercise to help them meet a weight-loss goal. You can use this beginner strength training routine for weight loss, if that is a priority for you, or to build muscular strength.

This routine is based on walking, which helps build cardiovascular endurance and health, and weights, which can help boost metabolism and burn more fat. It also includes one weekly session of circuit training, which combines weights and cardio.

Although it is possible to achieve results with cardio alone, adding a strength training routine for weight loss will make your workouts more balanced and capitalize on the fat-burning benefits of weight training.

Program Schedule

To do this program, walk on 6 days; take one day off. For the strength exercises, use dumbbells, or other weights, at home or the gym.

  • Day 1: Walk for at least 40 minutes at a brisk pace or one that makes you breathe heavily, but does not make you breathless. Split the session up if it suits you, but try to keep up the intensity.
  • Day 2: Choose 8 dumbbell exercises. Together, these strength training exercises work many different muscles to contribute to weight loss and building a stronger body. Do 3 sets of 12 repetitions of each exercise. If doing 8 exercises at once is too much, break it up into 4 exercises over two sessions. Also try to fit in a 30- to 40-minute brisk walk.
  • Day 3: Do a circuit training workout. If necessary, modify it by slowing it down, so that you can complete at least three circuits. If you like, swap in a different circuit training routine on alternate weeks.
  • Day 4: Walk for 40 minutes.
  • Day 5: Repeat the dumbbell program performed on day 2; walk for 30 to 40 minutes.
  • Day 6: Rest.
  • Day 7: Walk for 40 minutes, or take a rest day.

This beginner strength training routine gives you three days per week of strength training (the two dumbbell programs, plus strength training in the circuit training workout), which is optimal for losing weight.

You can mix the walks up with slow jogging if you feel up to it, but at least 40 minutes of brisk walking, six days each week should be your goal. You can do this on a treadmill, in your neighborhood, or in the park.

Weight-Loss Basics

An exercise program is an important part of a weight-loss routine, but it isn’t the only part. If your goal is to lose weight, you will need to make some other changes as well.

Get Clearance From a Healthcare Provider

Before you start a beginner weight training routine, or any exercise program, be sure you have no underlying medical conditions that mean you should be cautious about your exercise intensity or frequency. A healthcare provider can also help you set personalized goals and help you understand the right nutrition plan for you.

Move More

Extra incidental movement throughout the day, called “non-exercise activity,” can help increase the amount of exercise you get outside of your training program. Try parking your car farther from the entrance at work or while running errands.

If you live in a city, take public transportation, which usually requires more walking to get to and from your destination and the bus or train stop. Even simple things like standing on one foot while you brush your teeth can help improve your balance and stability.

Make Weight Training Convenient

If you have a gym membership, free weights and machines are at the ready. But you can use dumbbells at the gym or at home.

Try placing dumbbells in a handy spot so that it’s easy to pump out a few dozen repetitions in between other activities or even while watching TV, videos, or listening to music.

Eat a Nutritious Diet

Diet has an important role in reducing body fat. But remember: Very low-calorie diets are not suitable, as you will shed muscle (and bone) and your metabolism will slow down, making it difficult to resume normal eating while managing weight. In addition, you’ll likely miss out on essential nutrients your body needs.

Still, to lose weight, your diet needs to restrict calories so that you lose fat, while at the same time providing you with essential nutrients and sufficient energy to fuel your exercise routine.

  • Eat a high-fiber diet with healthy fats, like olive oil and avocado.
  • Replace refined carbs like cookies, cakes, sweets, sugary drinks, and white bread with more nutrient-dense alternatives like whole grains, fruits, and plenty of water (if you get bored drinking plain water, try water flavorings).
  • Try low-fat dairy instead of full-fat milk, yogurt, and cheeses. Consider plant-based dairy alternatives such as almond milk, soy milk, or oat milk.
  • Choose whole-grain bread and cereals, and eat lots of fruits, vegetables, beans, nuts, and seeds.
  • Select lean, low-fat meats, or vegetarian alternatives.

Lastly, eat fast foods rarely, and choose less processed whole foods when possible to minimize your intake of added sugars, excess sodium, and other additives.

Tips To Help You Lose Weight

1. Do not skip breakfast

Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.

2. Eat regular meals

Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.

3. Eat plenty of fruit and veg

Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.

4. Get more active

Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone.

Find an activity you enjoy and are able to fit into your routine.

5. Drink plenty of water

People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.

6. Eat high fibre foods

Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.

7. Read food labels

Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan.

8. Use a smaller plate

Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full.

9. Do not ban foods

Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There’s no reason you cannot enjoy the occasional treat as long as you stay within your daily calorie allowance.

10. Do not stock junk food

To avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.

11. Cut down on alcohol

A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain.

12. Plan your meals

Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list.

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