Exercise Workout Plan Lose Weight – 5 Easy Steps

In this article I want to share with you how to put an exercise plan together that is going to help you to lose weight.

This is good for beginners in order to ensure that you get results.

Try to remember that this is a journey, and nothing happens overnight good results occur providing that you have a good plan in place.

I am going to show you how in these 5 Easy Steps

Step 1 – Goal Setting

Step 2 – 6 week Plan

Step 3 – 12 Week Plan

Step 4 – Mix It Up – Save boredom

Step 5 – Action – Start TODAY!

Why?

Firstly, I want to talk you through why these steps are important for you to achieve success.

How often have you decided to lose weight in your lifetime?

What has your success rate been?

Are you like many people where you start with great intentions and then after 14 days or sometimes more, we give up or go off the rails?

With my Exercise Workout Plan I want to show you how to lose weight and be healthy and fitter which will lead to a changed lifestyle.

The key to this exercise plan is to ensure that you have long term fitness, so we start slow. We start to build up gradually to allow our bodies to get used to the changes, so it becomes a habit.

Usually when people embark on a course of exercise by the end of 30 days half of everyone who started are back to square one. At the end of 90 days 79% of people will be back to where they started which is nowhere with no results!

The other big problem that people have is that everyone wants a quick fix. You start with good Intentions but then give up when you do not see quick results.

This is NOT a quick fix exercise plan but one where you have a journey of success to get your desired results.

Step 1

The first thing that I want you to do is to get yourself a book that you can use as a journal. I usually use an A5 booklet with lined pages. You will also need a pen and highlighters to use in your book.

The key to success is to set yourself a goal. Remember this goal is unique to you.

How do you set a goal?

In order to achieve success with your exercise plan and lose weight you first need to follow these simple guidelines.

SMART Goals

Specific

Measurable

Achievable

Realistic

Timely

Your weight goal must be specific to you.

Then you want a measurable goal which in this case is weight ……… kg or lbs

Think about whether this is achievable. So, for instance if you currently weigh 14 stone which due to having a baby but prior to this you have always been 12 stone, then trying to get to 10 stone is going to be much harder. Start with something that is challenging but you know is achievable.

The next thing that you need to consider is if this realistic. This is about being in the right frame of mind to ensure that you set out on your journey and you are willing to do what is necessary to achieve your desired result.

The last thing that you need to do is ensure that you set a timely goal. This means setting out when you want to achieve your goal by. So, for instance if I want to lose 2 stone of weight in a healthy achievable rate, I will probably look to lose an average of 2lbs per week. Therefore, I would set a goal of 3 months.

Now I want you to write down in the front of your journal your goal.

EXAMPLE

I want to be 12 stone.

I want to achieve this in 3 months

I also find that if you have something to work towards Example Holiday, Wedding, Party etc that it gives you something to aim for.

Invariable I also use an item of clothing to help me especially when embarking on exercise.

My goal would therefore look something like this.

12 stone

3 months ready for my holiday.

I am going to fit into my black dress

The reason I add the item of clothing is that when you embark on an exercise plan you will add on muscle which weighs differently to fat.

Step 2

Next thing that we need to do is put our fitness plan together. I always put a plan together in bite size chunks. I therefore will start with my 4 to 6 week plan.

Research shows that if you embark on a healthy journey with ‘Baby Steps’ then you are more likely to achieve results.

An exercise plan to lose weight as a beginner should look something like this:

Week 1 and 2 – 2 x 30 Minute Sessions

Week 3 and 4 – 3 x 30 Minute Sessions

Week 5 and 6 – 4 x 30 Minute Sessions

I will then decide the days that I am going to exercise which should fit in with the best days during the week to give you the greatest success. Do this for the first 6 weeks adding the extra sessions in as you progress.

The next thing which is important is to think about the type of exercise.

Cardio – Burn Calories

Strength – Develop Lean Muscle

Core – Build Strong Platform

Flexibility – Reduce chances of injury, increase mobility, improve posture

Remember it is important to build slowly and mix things up. Start with the basics and have a good foundation. Work to your own ability.

Once you have your plan write it in your journal.

This is part of your specific goal timely to achieve Your Goal.

An idea of a beginner’s plan would look like this.

Week 1 & 2

30 Minute – Walk -Tuesday 10am.

30 Minute – Pilates – Thursday 3pm

Week 3 & 4

30 Minute – Walk – Monday 9.30am

30 Minute – Weight Session – Wednesday 11am

30 Minute – Pilates Session – Friday 10am

Week 5 & 6

30 Minute – Walk – Monday 9.30am

30 Minute – Pilates – Wednesday 11am

30 Minute – Weight Session – Thursday 10am

30 Minute – Walk/Run Mix – Saturday 9.30am

When a FITNESS EXERCISE PLAN is written down there is a 90% success rate. Do not worry if you miss a session if you make this up on another day.

Stick to your plan and achieve your goal.

Step 3

Now on the same principle I want you to look at your next 6 week plan. I usually start with the first 6 weeks but add longer sessions as you get used to exercising.

Week 7 & 8

30 Minute – Walk/Run Mix – Monday 9.30am

30 Minute – Pilates – Wednesday 11am

30 Minute – Weight Session – Thursday 10am

30 Minute – Walk/Run Mix – Saturday 9.30am

Week 9 & 10

45 Minute – Walk/Run Mix – Monday 9.30am

45 Minute – Body Weight Workout – Tuesday 11am

45 Minute – Yoga – Thursday 10am

45 Minute – Cycle – Friday 9.30am

Week 11 & 12

60 Minute – Dance – Monday 10.00am

30 Minute – HiiT Workout – Tuesday 11am

45 Minute – Yoga – Thursday 10am

60 Minute – Cycle/Pilates Split Session – Saturday 9.30am

Now add this Exercise Workout Plan into your journal.

Step 4

Please ensure that you Mix Up Your Workout. The reason that we need to do this is to ensure that we achieve success and start to see results.

Try new things and enjoy your workouts. It is important that you have fun and do not take yourself too seriously.

You can try mixing up your sessions Example 15 Minute Cardio, 15 Minute Strength & 15 Minute Stretch equals one workout.

Challenge yourself so that you are not being too repetitive as our body will plateau and it is at this stage that you will stop seeing results. Once this happens you will be back to where you began and we do not want this. For most of us we want long term gains and to change our lifestyle.

The other thing I like to add in is a reward which gives you smaller goals to achieve.

An example of this could be after my first 2 weeks I will treat myself to a new workout tee shirt. In 4 weeks I will buy myself a new workout outfit.

This helps to keep you going and feel good about what you have done.

 

Step 5

ACTION NOW!

Start today – Write your plan …………….

 

Conclusion

It is important that before you embark on your new fitness exercise plan that you ensure you are fit for the exercise you embark on. If, you are unsure then you must seek medical advice prior to starting.

Think about your Ability, Goal and Fitness Level prior to putting your plans together. Initially this might be difficult so my advice is to stick to the number of days and length of time. Then if you need just change the type of exercise.

Example:- if you had 3 x sessions which were 2 x cardio and 1 x stretch but you were finding this too difficult then change your plan to 1 x cardio, 1 x strength and 1 x stretch.

Remember this is your plan and it is your goal.

Please let me know how you get on and I wish you all the best.

Good Plans achieve Great Results!