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For many individuals, burning excess fat and losing weight is a primary fitness goal in order to achieve a toned physique, remain healthy, and avoid health issues that may arise due to extra weight. There may be hundreds of rapid weight loss plans out there, but remember that very rapid fat loss is not only unhealthy, but it is difficult to sustain over the long term and may also lead to loss of muscle mass instead of fat loss. Learn more about weight loss vs. fat loss.
So, instead of a 2-4 week weight loss workout, we would recommend you give a minimum of 10 weeks for your body to gradually burn extra calories and lose weight the healthy way.
Let us look at an excellent and sustainable 10-week fat loss workout that can help you achieve your desired target weight.
The Ultimate 10-Week Weight Loss Workout
When we say this is a 10-week workout routine, we mean you will have a usual 5-day workout in a week, with 2 rest days. It is always best to follow a set routine for the whole week instead of constantly changing it up. This enables the body to attain consistency. Minor changes according to preferences can be made.
Weeks 1-2: Starting Steadily with a Solid Foundation
In the initial couple of weeks, it is important to not push yourself too hard immediately. Go slow instead and form a solid foundation for your workout routine. Focus on establishing a consistent workout sequence that includes a mix of cardiovascular exercises like brisk walking, jogging, or cycling to get your heart pumping and boost your metabolism. You may also combine this with bodyweight exercises such as squats, lunges, push-ups, and planks to engage multiple muscle groups.
In weeks 1 and 2, Just get a feel of what you prefer and make small adjustments accordingly.
Weeks 3-4: Intensity Cardio Workouts
As your body starts adapting to your routine, it's the perfect time to shift gears. Gradually take the intensity and duration of your cardiovascular workouts up a notch. Consider adding High-Intensity Interval Training (HIIT) sessions, alternating between short bursts of high-intensity exercise and periods of lower-intensity recovery. This technique has been proven to be very effective in burning calories and increasing the metabolic rate.
Weeks 5-6: Gradually Shift Focus onto Resistance Training
There is a misconception that only cardio can help reduce weight. Resistance training is also a highly effective way to build lean muscle mass, boost metabolism and shed those excess kilos. Don't be scared of lifting weights. Compound exercises like deadlifts, squats, bench presses, and rows are excellent choices for weight loss. Aim for three to four days of resistance training per week, allowing different muscle groups to recover adequately between sessions.
Weeks 7-8: Fine-Tuning Your Routine
By this point, you will have nicely settled into your routine and started noticing positive changes in your body and energy levels. At this stage, you can fine-tune your workout and also consider additional exercises like yoga and pilates to enhance flexibility and overall body balance. Joining aerobics classes near you is also an excellent idea to supplement your cardio workout. Diversity while exercising can provide a well-rounded workout and keep things interesting at all times.
Weeks 9-10: The Final Push
As you approach the end of the 10-week plan, it's time to give the final push. Increase the intensity of your workouts, whether that's lifting heavier weights, adding extra intervals to your cardio, or increasing the duration of your sessions. Keep a close eye on your nutrition, ensuring you're fueling your body with lean proteins, whole grains, and plenty of fruits and vegetables.
Remember, weight management may be a life-long affair, so try to avoid fad diets that promise the moon. Go for a realistic and sustainable weight loss routine that includes exercise as well as a good diet. For the best advice on weight loss diets from an expert nutritionist, get the FITPASS app and sign up for a FITFEAST membership.
