Workout plan to lose weight

Couch PotatoBigger people trying to lose bigger weight

For the bigger set people, cardio is going to be your most important task. Whether it’s running, biking, elliptical, stair steps, etc., you will want to get some sort of cardio training in every single workout day. Here is an ideal weekly workout plan to follow, I like to write my workout plan on a little notepad and bring it to the gym with me so I remember everything I have to do. Make sure you start out small (low weight) and work your way up to higher weights. You don’t want to pull anything or get injured. (don’t forget it’s not all about the workout, you need a strict diet plan if you want to see results! check out the Diet Plan page for more info)

Stretch before and after every workout for at least 10-15 minutes

Monday – Cardio

  • 15 minutes on the treadmill at a medium pace
  • 15 minutes on the treadmill at a higher pace
  • 15 minutes on the stair step machine (if your gym doesn’t have stair steps, elliptical will work fine too)
  • 15 minutes on the stationary bike
  • 15 minutes on the stair step machine

It might sound like a lot at first, but the more you do it the easier it will become. You just need motivation, and water!

Tuesday – Legs

  • 15 minutes on the stationary bike
  • 3 sets of 10 reps – squat jumps
  • 3 sets of 15 reps – burpees
  • 3 sets of 10 reps each leg – split squats
  • 3 sets of 8 reps – hamstring curls
  • 3 sets of 12 reps – leg press
  • 3 sets of 15 reps – calf raise machine
  • 30 minutes of running (preferably outside, but treadmill will work too)

Wednesday – Arms

  • 15 minutes on the elliptical
  • 4 sets of 8 reps – bench press (if you don’t have a spotter, do a dumbbell bench instead)
  • 4 sets of 8 reps – dumbbell flyes
  • 4 sets of 8 reps – standing shoulder raises
  • 4 sets of 15 reps – bicep curls
  • 4 sets of 15 reps – reverse curls
  • 2 sets of how ever many you can do – pull ups (if you can’t lift yourself up just yet, use the assisted pull up machine)
  • 2 sets of how ever many you can do – push ups
  • 15 minutes on the elliptical

Thursday – Rest day

  • Use this day to take a break (PHEW!)
  • make sure you still keep up with your diet though
  • stretching today wouldn’t be a bad idea also, as you are probably really sore

Friday – Cardio and Abs

  • 20 minutes on the stationary bike
  • 20 reps – bicycle crunch
  • 20 reps – medicine ball twist
  • 20 reps – full body crunch
  • 20 minutes of treadmill
  • 3 sets of 10 reps – ab crunch machine
  • 2 sets of how ever much you can do – hanging leg lifts
  • 20 minutes on the elliptical

Saturday – Cardio

  • 30 minutes on the treadmill
  • 3 sets of 15 reps – burpees
  • 3 sets of 15 reps – star jumps
  • 3 sets of 15 reps – jump squats
  • 3 sets of 30 reps – mountain climbers
  • 15 minutes on the stair step machine
  • 20 minutes on the elliptical

Sunday – Rest day

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