If you’re looking for a workout plan that can help you lose weight, adding more sweat sessions to your weekly routine is a great place to start. And there are endless ways to do it, too—maybe you’ll unexpectedly fall in love with running, or you’ll find that group fitness is seriously motivating for you. But sticking to one favorite or randomly jumping from one workout to the next isn’t the most efficient or effective way to get fit or lose weight (those may or may not be the same thing for you, which is cool!). If you want to see (and maintain) results, you have to have a plan of action. Whether you’re totally new to fitness or just need some guidance, you’re covered here. Celeb trainer Adam Rosante, author of The 30-Second Body and C9 ambassador, came up with a plan for SELF readers to help guide you to success with any weight-loss goals you may have. It combines ultra-efficient workouts for weight loss along with space for you to incorporate workouts you really love, too.
Tip: Would You Like to Know Exactly What to Eat to Lose Fat and Get Healthy Without Giving Up Your Favorite Foods or Starving Yourself? Just answer this short quiz so that we can know what you will prefer to eat and get a direct download link to download your done for you meal plan. Take the quiz here
But first, a few things to note. As great as working out is, for sustainable weight loss, it needs to be combined with healthy nutrition choices and good sleep. And to take an even larger step back, always remember that healthy eating, fitness, and weight loss vary from person to person. What works for your best friend won’t always be the best thing for you, just as your methods might not work for them. And if you’re specifically trying to lose weight, ask yourself why. Will losing weight (and how you go about it) actually make you healthier and happier? And are there other questions you should consider before you try? For example, if you have a history of disordered eating, it’s always smart to discuss potential eating changes with your doctor before embarking on a new plan. Even if you have no history of disordered eating, be sure to set reasonable expectations and goals for yourself. Health and weight loss involve so many components, like the aforementioned healthy eating and sleep, plus things you can’t control at all, like hormonal fluctuations. Above all, no matter what your goals are, it’s most important to treat yourself with kindness and listen to your body.
That’s one of the best things about this plan, actually: “This plan is highly effective but totally accessible to all levels,” says Rosante. Here, he outlines a sample Monday through Sunday workout plan that, over time, can help you lose weight—all you have to do is keep showing up and working hard. This mix covers all of your bases, but if you need to swap something out, that’s NBD—this is just an example week of the types of workouts you can be doing. Consider it a baseline to help get you going.
When it comes to deciding on your workout length, quality is more important than the duration. "You could have an hour-long routine, but you could also accomplish the same amount for 30 minutes if you have less rest time in between and you're really pushing to your max in between so you're developing those muscles out faster," says Rosante. Oprea echoes this sentiment: "Everyone has this hour in their head, but realistically most people don't have that kind of time. So I say fit in as much as you can. If you have an hour, do an hour. Otherwise, just do a good 30-minute workout, but then still move the rest of the day." (Related: Natural Weight-Loss Tips to Help You Hit Your Goals Safely)
The beauty of creating your own plan is that you can cherry-pick the workouts you find fun, which will make you more likely to stay on track. (Exhibit A: This #GoalCrusher who lost 40 pounds after taking up hula hooping.) "A lot of the time people get bored and they stop," says Oprea. "So, find something that you can change regularly and that you love." Whether you're penciling classes or creating a gym routine plan, make sure you're choosing workouts you'll actually want to follow through with.
One Last Thing...
Try this odd “carb trick” that burns up to 2 pounds per day
If you’re like most women trying to lose weight and face fat fast… you diet, you count calories, you tear up the treadmill, and…nothing. That’s how 40-year-old Carly Donovan, an overweight mother with prediabetes was feeling… She did “everything right” and never lost an inch. Until she stumbled on this strange “carb-pairing” trick and burned away an unheard of 22lbs pounds in just 13 days. And because of this one simple shift in her eating, she shed pounds and inches from her body without starving herself and without a lick of exercise! With the same “carb-pairing” trick Carly dropped a total of 37lbs in the FIRST month and she shocked her doctor by completely reversing ALL pre-diabetes symptoms! If you’re a woman over the age of 25 who wants to reclaim her life inside the body she DESERVES, you should check it out for yourself. Click here to see the “Carb-Pairing” trick that helped Carly melt away 37 pounds in just 30 days
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