Everybody wants to loose a few pounds. But, you won’t accomplish anything unless you get yourself out of your comfort zone, and try something new. But, it’s not always easy to find a place to start. Here’s a sample fat burning workout plan to help get you started.
The first thing to keep in mind, is during the course of this plan, you’ll be in a state of what is known as “caloric deficit”. Your body needs a certain amount of calories each day to function. It can get those calories from two places – from the food you eat, or from fat. Fat is your body’s response to you eating more calories than you burn – so your body stores that extra fuel as fat. Your body does this, so that if you don’t eat enough food, your body can use your fat stores to fuel itself. By intentionally eating less calories than you burn, you loose weight. And, if you burn more calories by exericsing, that you do without exercising, adding a fitness component to your weight loss plan means you burn fat and loose weight. Combining a lower-calorie diet, with a fitness plan that has you needing more fuel to funtion, is the recipe you need to loose weight.
Step #1 – Start in the kitchen! – You may have heard the saying that “abs are made in the kitchen”. You can loose weight without exercising if you change your diet. But, if you add exercise to your plan, you’ll loose weight even faster! And, your diet needs to be clean foods, low calorie, low fat, low carb, higher protein. You need to have the right balance of protein to carbs and fat to fuel your workouts, and loose weight.
Step #2 – Cardio Workouts – You’ll want to do cardio 2 days per week. WHy not more? Cardio is a great way to pick up your metabolism, improve cardiovascular health, and build endurance. But pounding away on a treadmill for hours each day is actually counter-productive. So rather than wasting hours per day on cardio. 2 days per week of a simple cardio workout works best. Try a workout plan like this:
Do a 5-10 minute warmup, followed by 5-10 minute drills as shown below:
- Set up a treadmill to the maximal incline and at a speed you can sprint for 30-seconds.
- Perform a 30-sec hill sprint and carefully step off the treadmill (keep it running). Rest for 30 seconds.
- Perform a60-sec hill sprint. Then rest for 30 seconds.
- Perform a 90 second hill sprint. Then rest for 30 seconds.
- Repeat this cycle 3 more times. When you finish the last set, cool down with a walking pace for 5 minutes.
Step #3 – Strength Training – You’ll want to do a full body strength workout 3 days per week. Try this plan to start out with:
- Barbell Front Squat – 3 sets of 5 reps per set.
- Pull Ups – 3 sets of 5 reps per set.
- Bench Press – 3 sets of 10 reps per set.
- Deadlift – 3 sets of 5 reps per set.
After 2 weeks, as the lifts get easier, start adding weight to increase the resistance and effort. Keep adding weight whenever the lifts start to get easier.
As you progress, you can start to look for ways to add variety to your owrkouts. The idea of the above plan is simple – some cardio that pushes you beyond simple running on a treadmill, combined with simple strength training that works major muscle groups. And, a healthy diet that fuels your workouts while cutting calories.
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