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Best Workout Plan For Weight Loss: Your Weekly Fitness Plan To Lose Weight

Updated: Jun 20, 2023


How much weight can you lose in 6 weeks?

The amount of weight you can lose in 6 weeks depends on several factors, including your starting weight, body composition, and lifestyle habits. General guidelines say, a safe and sustainable rate of weight loss is 1-2 pounds per week. Based on this, you can aim to lose 6-12 pounds in 6 weeks. However, keep in mind that weight loss is not linear, and you may experience fluctuations due to various factors, such as water retention or hormonal changes. (All of course are a general guideline).


BODY ARK'S Best Workout Plan for Weight Loss: Six Weeks to Build Muscle and Lose Fat


High-Intensity Interval Training (HIIT)

HIIT is a type of that involves short bursts of intense activity, followed by periods of rest or low-intensity activity. HIIT is an effective way to focus on boost your metabolism, and improve your cardiovascular fitness. It can also help you lose weight and build muscle. HIIT workouts can include exercises such as burpees, jumping jacks, or sprints, and can be modified to suit different fitness levels.


Pair exercise with a healthier diet

Pairing exercise with a healthier diet is crucial for your weight loss goal and overall health. A healthy diet should include a variety of nutrient-dense foods, such as fruits, vegetables, whole grains, lean protein, and healthy fats. Avoid processed foods, sugary drinks, and excessive amounts of saturated and trans fats. Pairing exercise with a healthy diet can help you create a calorie deficit and achieve your weight loss goals while providing your body with the necessary nutrients to function optimally.


Your Weekly Workout Plan

Low-intensity Cardio

To begin your Best Work out plan for weight loss must contain Low-intensity cardio exercises, such as walking, cycling, or swimming, can be a great way to improve your cardiovascular fitness, burn calories, and promote weight loss. Low-intensity cardio exercises are suitable for all fitness levels and can be easily incorporated into your daily. While they may not burn as many calories as high-intensity exercises, they are effective in promoting overall health and can be a great way to recover from more intense workouts with relatively light weight from your cardio sessions.



The Ultimate 6-Week Workout Plan for Effective Weight Loss.


Week 1

The first week of our workout plan focuses on building a strong foundation for. It includes a combination of cardiovascular exercises, strength training, and stretching to prepare your body for the upcoming weeks. We recommend starting the first workout with a warm-up, followed by 30 minutes of moderate-intensity cardio exercises such as jogging, cycling, or rowing. Next, we suggest strength training exercises such as squats, lunges, and push-ups. Finally, we suggest incorporating stretching exercises to cool down and prevent injury.


Week 2

The second week of our workout plan is designed to increase the intensity of your workouts. We suggest incorporating high-intensity interval training (HIIT) exercises to kick start your metabolism/ metabolic rate by increasing muscle fibers and overall calorie burn. We recommend starting with a warm-up, followed by 20 minutes of HIIT exercises such as burpees, mountain climbers, and jumping jacks. Next, we suggest strength training exercises such as deadlifts, bench press, and pull-ups. Finally, we suggest incorporating stretching exercises to cool down and prevent injury.


Week 3

The third week of our week workout plan or 6 week workout plan focuses on building endurance and stamina. We suggest incorporating longer cardio exercises such as running or swimming for 45 minutes to an hour. We also recommend increasing the weight and intensity of your strength training exercises. Finally, we suggest incorporating stretching exercises to cool down and prevent injury.


Week 4

The fourth week of our workout plan is designed to maximize your weight loss and also results. We recommend incorporating full-body workouts that target multiple muscle groups simultaneously. We suggest combining cardio exercises, strength training, and plyometric exercises to increase your heart rate and burn more calories. Finally, we suggest incorporating stretching exercises to cool down and prevent injury.


Week 5

In the fifth week, we introduce more advanced exercises to challenge your entire body and increase your strength and endurance. We suggest incorporating exercises such as squats with weights, deadlifts, and chin-ups. We also recommend increasing the duration and intensity of your cardio exercises. Finally, we suggest incorporating stretching exercises to cool down and prevent injury.


Week 6

The sixth and final week of our workout plan is designed to help you achieve your weight loss goals and maintain a healthy lifestyle. We recommend combining all the exercises you have learned and weight training with so far, including cardio exercises, strength training, and plyometric exercises. We suggest focusing on your weak areas and challenging yourself to push your limits. Finally, we suggest incorporating stretching exercises to cool down and prevent injury.


Conclusion

In conclusion, our ultimate 6-week workout plan for effective weight loss is designed to help you achieve your weight loss goals in a healthy and sustainable way. We recommend following the plan closely, taking rest days as needed, and listening to your body. With dedication and consistency, you can achieve your weight loss goals and maintain a healthy lifestyle on your weight loss journey and maintain healthy habits.


Bench Press

The bench press is a popular strength training exercise that targets the chest, shoulders, and triceps. It can be performed with a barbell, dumbbells, or a machine. To perform a bench press, lie on a bench with your feet firmly planted on the ground, grip the bar or dumbbells with your hands, and lower the weight to your chest before pushing it back up to the starting position. The bench press is an effective exercise for building upper body strength and muscle mass.





TRX Body weight Workout

TRX bodyweight workouts use suspension training to target multiple muscle groups simultaneously. TRX exercises can include squats, lunges, push-ups, and rows, and can be modified to suit different fitness levels major muscle groups. TRX workouts can be done anywhere, making them a convenient and effective way to improve your strength and promote weight loss.


Strength workouts/ Strength Training to burn body fat

Strength workouts, also known as resistance training, are a crucial component of a weight loss program. Strength workouts help build muscle mass, boost your metabolism, and burn calories. They can include compound movement exercises such as squats, deadlifts, and reverse lunge, and can be performed with weights, resistance bands, or your body weight. Strength workouts should be performed 2-3 times per week in your weekly workout routine only, with at least one day of rest in between.


Leg Extension + Leg Curl

The leg extension and leg curl are isolation exercises that target the quadriceps and hamstrings, respectively. To perform a leg extension, sit on a machine and extend your legs, lifting the weight until your legs are straight. To perform a leg curl, lie on a machine with your knees on a padded bar and curl your legs towards your buttocks. These exercises can be performed with machines, resistance bands, or ankle weights, and are effective in building lower body strength and building muscle and mass. However, it's important to note that isolation exercises should be paired with compound exercises, such as squats and lunges, for optimal results being sure to incorporate appropriate rest time.


Dumbbell Shoulder Press

The dumbbell shoulder press is a compound exercise that targets the shoulders, triceps, and upper back. To perform a dumbbell shoulder press, sit on a bench with a dumbbell in each hand, lift the dumbbells to shoulder height, and press them overhead until your arms are straight. The dumbbell shoulder press is an effective exercise for building upper body strength and improving posture.


Dumbbell Curl + Dumbbell Standing Triceps Extension

The dumbbell curl and dumbbell standing triceps extension are isolation exercises that target the biceps and triceps, respectively. To perform a dumbbell curl, stand with a weight lifting a dumbbell in each hand, lift the dumbbells to shoulder height, and curl them towards your shoulders. To perform a standing triceps extension, stand with a dumbbell in one hand, lift the weight above your head, and lower it behind your head. These exercises can be performed with dumbbells or resistance bands, and are effective in building arm strength and building muscle and mass.


BODY ARK'S Workout Plan for Weight Loss: The Exercises

BODY ARK'S workout plan for weight loss is a comprehensive plan that includes a combination of cardiovascular exercises and strength training. The plan includes strength exercises such as squats, deadlifts, bench press, and pull-ups, as well as cardio exercises such as running and cycling. The plan is designed to help you build muscle, burn fat, and maintain a healthy lifestyle. It's important to note that the plan should be modified to suit your fitness level and individual needs.


Overhead Press

The overhead press, also known as the military press, is a compound exercise that targets the shoulders, triceps, and upper back. To perform an overhead press, stand with lighter weight than a barbell or dumbbells at shoulder height, lift the weight overhead until your arms are straight, and lower the weight back to shoulder height. The overhead press is an effective exercise for building upper body strength and improving posture.


A Sample Day of Eating for Weight Loss

A sample day of eating for weight loss should include a variety of nutrient-dense foods that provide your body with the necessary nutrients to function optimally. A sample day of could include a breakfast of oatmeal with berries and nuts, a lunch of grilled chicken with roasted vegetables, and a dinner of salmon with quinoa and steamed broccoli. Snacks could include fruits, nuts, and vegetables with hummus. It's important to note that the amount of food you consume should be based on your individual needs and fitness goals.




How Much Protein Do You Need?

The amount of protein you need depends on your individual needs and fitness goals. Generally, it's recommended to consume 0.8-1.2 grams of protein per pound of body weight. Protein is important for building and repairing muscle tissue, promoting satiety, and regulating hormones. Good sources of protein include lean meats, poultry, fish, eggs, and plant-based sources such as beans and lentils.




How Much Fat Do You Need?

The amount of fat you need depends on your individual needs and fitness goals. Generally, it's recommended to consume 20-30% of your daily calories from fat. Fat is important for energy production, hormone regulation, and nutrient absorption. Good sources of healthy fats include avocados, nuts, seeds, and fatty fish.


How Many Carbs Do You Need?

The amount of carbs you need depends on your individual needs and fitness goals. Generally, it's recommended to consume 45-65% of your daily calories from carbohydrates. Carbs are important for providing energy for physical activity and brain function. Good sources of carbohydrates include whole grains, fruits, vegetables, and legumes.


How Much Protein Should You Eat?

The amount of protein you should eat depends on your individual needs and fitness goals. If you're looking to build muscle and maintain a healthy weight, it's important to consume an adequate amount of protein. As mentioned earlier, it's recommended to consume 0.8-1.2 grams of protein per pound of body weight.


How Much Fat Should You Eat?

The amount of fat you should eat depends on your individual needs and fitness goals. As mentioned earlier, it's recommended to consume 20-30% of your daily calories from fat. However, it's important to focus your calorie intake more on consuming healthy fats, such as monounsaturated and polyunsaturated fats, rather than saturated and trans fats.


How Many Carbs Should You Eat?

The amount of carbs you should eat depends on your individual needs and fitness goals. As mentioned earlier, it's recommended to consume 45-65% of your daily calories from carbohydrates. However, it's important to focus on consuming complex carbs, such as whole grains and fruits, rather than simple carbs, such as sugary drinks and processed foods.



How Much Vegetables Should You Eat?

Vegetables are an important part of a healthy diet and should be consumed in adequate amounts. It's recommended to consume at least 2-3 cups of vegetables per day. Vegetables are rich in vitamins, minerals, and fiber, and can help reduce the risk of chronic diseases.




Omega-3 Fatty Acids

Omega-3 fatty acids are essential fatty acids that are important for brain function, heart health, and reducing inflammation in the body. Good sources of omega-3s include fatty fish, such as salmon and tuna, as well as flaxseeds, chia seeds, and walnuts. It's important to consume adequate amounts of omega-3s as they cannot be produced by the body and must be obtained through diet or supplements.


Should You Take Any Dietary Supplements for Weight Loss?

While dietary supplements can be beneficial for some people, they are not a magic solution for weight loss. It's important to focus on consuming a healthy and balanced diet, engaging in regular exercise, and getting adequate rest and hydration. However, some supplements, such as protein powder and omega-3 supplements, can be helpful in supporting weight loss and overall health.


Protein Supplements

Protein supplements, such as protein powder, can be a convenient way to increase your protein intake and support muscle building and weight loss. However, it's important to choose high-quality protein supplements and avoid those with added sugars and artificial ingredients. Protein supplements should be used in combination with a healthy and balanced diet.


In summary, if you want to lose weight incorporating a combination of cardio exercises, strength training, and a healthy diet is key to achieving effective weight loss. It's important to focus on consuming nutrient-dense foods, getting adequate rest and hydration, and listening to your body's needs. With dedication and consistency healthy eating, you can achieve your weight loss goals and maintain a healthy lifestyle. Make sure you incorporate an active recovery day in order to maintaining and stay active so that you keep the metabolic rate high.



Training with an Online Personal Trainer/ Online Fitness Coach


An online personal trainer/ online fitness coach can be a valuable resource for those looking to achieve their weight loss goals. Online personal trainers provide personalised week workout plan and nutrition plans, tailored to your individual needs and goals specifically losing weight. They can also provide guidance and support throughout your fitness journey, helping to keep you accountable and motivated during your weekly routine.


With the convenience of online communication, an online personal trainer/ online coach can provide guidance and support from anywhere in the world. Additionally, online personal trainers can often be more affordable than in-person trainers, making them a great option for those on a budget. With the guidance and support of an online personal trainer, you can achieve your weight loss goals and maintain a healthy lifestyle for the long-term and hopefully leave behind a bad diet and have a healthy eating lifestyle that and exercise routine.





Other FAQ'S


What is the best workout plan to lose weight?

How to lose weight? Jump ropes. Indoor spin classes and personal trainers Nicole Murray and Nicole are full body exercises that provide great calorie burning. . Training interval (HIIT). Cardio. ... It runs! ... Climbing mountaineers. ... Strength exercises. ... Yogas. ... TRX weight training. Jump ropes Indoor spin program is the perfect exercise program to burn calories and improve your overall fitness. ... HIIT Training is HIIT. Heart rate. ... Run. ... Mount climbing enthusiasts. ... Strength exercises. ... Yoga. ' " Trix Weight training.


Which exercise burns the most fat?

Running gets more calories compared to walking. Stationarily cycling, running, jogging or swimming also provide an attractive workout option. HIIT training helps you burn calories. After HIIT training, your body burns calories for 24 hours.


Is 30 minutes of exercise a day enough to lose weight?

Try to do 30 minutes daily of moderate physical activity per day. If you need help in reducing weight you should exercise more frequently. Reducing sitting times will also have the same amount of an effect. The longer you sit daily, the greater your risk for metabolic problems.



What are 10 exercises to lose weight?

The top 10 exercises for losing lbs. Elliptical Run : Ellipticals have low impact properties that help with weight loss workout ease joint stress. ... Jump ropes. ... Kettle bell. ... Run or walk in a stairway with no equipment necessary. Bicycling. ... a. Push-ups. ... Jump Jack. ... The incline. Elliptic runners. Elliptical is crafted to have fewer impacts, thereby making it easy for joints. . Jump ropes. ... Kettlebells. / / www.bbc.org / http: / www.bbc.com / en / / en/ / www.bbc.co.uk / en.html / http: / www Runs/Walk stairs (none required equipment)... Biker ride. ...... Pushups. = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = Jump Jack. ' " Agility landing.


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