When you find out that you are obese, you feel the urge to workout. Deciding to workout is an easy task while doing the same is a difficult one.
To start doing a routine of exercises every day, you must try to follow the preparatory steps as explained in this article. Make preparatory measures and go with the 30-day routine to get a slimmer body.
Initialization
1. Know your Measurements
When you go for a routine, it is always good to know the initial measurements because, once the routine is over, you can check whether it has worked out for you or not.
You can weigh yourself frequently or you can have an exercise journal in which you can track your body changes accordingly. You would surely get motivated by regularly knowing your weight loss.
2. Did your Doctor Say Yes?
This step is pretty important for people who have had very recent injuries to the body.
You might feel well and energetic to do the exercises but your doctor might feel otherwise. So, get permission from your doctor before going for it.
3. Initial Preparations
To have immense weight loss, you will need to have to do cardio exercises and strength training. This would make your metabolism work fine and increase the rate at which the calories burn.
Cardio workouts can be done mostly without any equipment. Even if you need the equipment, you will have to need a treadmill, bike, etc. For the strength exercises, you will have to have some equipment.
Weighted Dumbbells
Light set – 3 to 5 pounds for women, 5 – 8 pounds for men
Medium set – 5 to 10 pounds for women, 10 to 15 pounds for men
Heavyset – 10 to 20 pounds for women, 15 to 30 pounds for men
Exercise Ball
Giant balls are better suited for exercises. You can choose them according to your height. You should make sure that you make a 90-degree angle with your hip and knee joints when you lie on it.
Yoga Mat
Exercises also consist of yoga poses and you need a yoga mat to perform the poses perfectly.
Another important thing is to know the suitable weight to choose to do exercise. You can start withholding minimum weight and as days go by you can add on weights and exercise till you are comfortable with the added weights.
4. Cardio workout
To start the exercises, you must choose a cardio workout machine such as the treadmill and do some warm-up exercises. The workout can be as follows:
- 5 mins: Moderate pace
- 5 mins: Increase the speed, resistance, and inclination to make you come out of your comfort zone. This is the baseline.
- 2 mins: Increase the speed, resistance, and inclination so that your workout is harder than the baseline.
- 3 mins: Reduce the speed, resistance, and inclination to come back to your baseline.
- 1 min: Increase the speed, resistance, and inclination so that your workout is harder than the baseline.
- 4 mins: Reduce the speed, resistance, and inclination to come back to the original position.
Now, you have done the cardio workout for 20 mins.
Flexibility Workout
Your body needs to stretch to do any type of workout. So, you need to have flexibility in your body. So stretch your whole body to different levels and make your body flexible for the workout.
Week 1
You have successfully completed your first workout. Let us start the everyday workout.
Day 1
Perform the cardio routine as prescribed above for 20 mins.
Day 2
You must perform each of the following exercises, 1 set each with 15 reps.
This workout is good for toning your glutes, shoulders, thighs, chest, hips, back, legs, shoulders, etc. The exercises are as follows:
- Modified pushups
- Assisted lounges
- Overhead presses
- Ball Squats
- Bicep curls
- Dumbbell rows
- Crunches on the ball
- Tricep extensions
- Back extensions
Day 3
Repeat the cardio exercise of day 1. Aldo does any of the 10 body stretches, especially the lower body ones.
Day 4
You would be performing some yoga poses today so be ready with your mat. Do the following yoga poses and hold these poses for 3 – 5 breaths slowly.
- Sun Salutation
- Cat cow pose
- Hanging back stretch
- Warrior I
- Warrior II
- Spine twist
- Modified triangle
- Corpse
Day 5
Perform the strength training exercise that you did on Day 2. Do 1 set of the exercises with 15 repetitions.
Day 6
Today you can involve interval training while you do a cardio workout. The steps are as follows:
- 5 mins: Easy pace.
- 3 mins: Increase speed, resistance, and inclination to moderate level. (Rest set)
- 1 min: Increase resistance and inclination 1% to 5%. (Work set)
- 3 mins: Perform Rest set
- 1 min: Perform Work set
- 3 mins: Perform rest set
- 5 mins: Cooldown
Week 2
For week 2, you can continue the same exercises that you did last week. You need to do very few changes. You can add 5 mins extra to your cardio workout time.
- 5 mins: Moderate pace
- 6 mins: Increase the speed, resistance, and inclination to make you come out of your comfort zone. This is the baseline.
- 3 mins: Increase the speed, resistance, and inclination so that your workout is harder than the baseline.
- 4 mins: Reduce the speed, resistance, and inclination to come back to your baseline.
- 2 mins: Increase the speed, resistance, and inclination so that your workout is harder than the baseline.
- 5 mins: Reduce the speed, resistance, and inclination to come back to the original position.
The strength training workout that you can be followed the previous week can be followed this week. You must do 2 sets of exercises to increase the difficulty rate. Increase the interval training from 4 mins to 25 mins.
Week 3
You must do very high changes than you have done for the last two weeks. You must increase the intensity of your cardio exercise and improve your strength routine. This week you must do your cardio workout for 30 minutes.
But if you feel that the time and intensity increase is too hard on you, you can do the same workout till you are ok with them. When you start to feel them as easy workouts, then it is time for you to move on to the harder parts.
- Day 1: Cardio workout for 30 mins
- Day 2: Beginner strength training. Perform each exercise for 1 set with 15 reps.
- Day 3: Beginner Interval training.
- Day 4: Do yoga on the ball.
- Day 5: Beginner strength training. Perform each exercise for 1 set with 15 reps.
- Day 6: Cardio workout for 30 mins
Week 4
This week too you can follow the previous schedule with slight changes. The cardio workout can be followed for 30 mins. This week a new interval training routine has been included.
The second set of strength training has also been added.
- Day 1: Cardio workout for 30 mins
- Day 2: Beginner strength training. Perform each exercise for 2 set with 15 reps.
- Day 3: Level 3 interval training
- Day 4: Do Yoga on ball
- Day 5: Beginner strength training. Perform each exercise for 2 set with 15 reps.
- Day 6 Cardio workout for 30 mins
Week 5 and Beyond
After 4 weeks, your body would tone to do heavy exercise routines. You can follow the cardio workouts, strength training workouts, and interval workouts.
You can change the weights, the duration of the workout and the number of sets and repetitions. Do extra time than the previous weeks.
