I would appreciate it if you have fitness consciousness. To make very prominent changes in your body, you must be ready to put yourself in great stress and exercise accordingly.
If you follow the procedures given below, you would have a wonderful body after a certain period. You would need certain strategies to bring yourself into working out regularly and promptly.
Have a Partner to Workout
When you are too busy, you would not care to do your regular workouts and you would feel comfortable to miss the exercise days. To avoid this, you would need a workout partner.
Even when you are reluctant to do your workout, your partner would remind you and this would encourage you. This can happen vice versa too.
Plan Your Workouts
You should plan your workouts like you would plan any other business appointments. Take your workouts seriously and do them with sincerity.
Have a Coach
You can work out on your own. But it is always advisable to have a personal coach for yourself so that he/she can guide you throughout your workout session.
Your coach would know your body well and he would plan your workout sessions so that you might lose weight sooner.
Have a Deadline
You can set a goal and work accordingly. When you have a deadline for yourself, you can act accordingly and move towards it.
Make sure that you take your deadline seriously. Take your workout session as seriously as your job.
Appreciate Yourself
When you are working on purpose to show yourself off in a function or party, then you would feel motivated to do the workouts without a miss.
You can reward yourself once you finish the whole workout set or if you have reached your goal. This would keep you motivated for the next goal that you are gonna set.
Weeks 1 & 2: Make your body move
Cardio
According to your body statement, you can start by doing 3 – 5 cardio sessions in a week. If you want to lose fat at a faster rate, then you can have a maximum of 5 cardio sessions in a week.
You can do 20 – 30 minutes of cardio workout or aerobic workout. You can start by having a 5 to 10 minutes walk to warm up your body. Then you can perform one of the exercises given below.
- 20-minute jog
- Group exercise
- 30-mins bicycle ride
- 30-mins swimming
- 30-mins brisk walk
Weight Training
To lose weight easily, you can add weight training in your workout sessions. Do 2 body workouts in the first week.
Choose the workouts so that you deal with large muscles like chest, legs, back first and then with shoulders, biceps, etc.
Full Body Workout
Repeat the exercises for 15 – 20 minutes for the best results.
Chest, Legs, and Back
- Pushups: Keep your arms directly below the shoulder position and lie on the floor balancing your whole body in your arms. Keep your hip and back in a straight line. Move your body up and down so that you give strain to the whole body.
- Lat Pulldown: you can very well do this on a machine. You can alternate it with pullups.
- Squats: These are difficult to do yet useful. You can prefer to do this in the gym using a barbell or you can simply do the regular squats. Keep your feet at the width of your shoulders and sit as if you are sitting on a chair. Make sure that your thighs are parallel to the ground.
Shoulders, Abdominals, Calves, Triceps and Biceps
- Shoulder Press: Hold the dumbbell at your ear height and press them to bring at the top. Make sure that the dumbbells touch each other so that your shoulders get pressed. Lower your hands to the starting position and repeat the exercise.
- Triceps Pushdown: Place the hands on the bar with your palms facing down. Now press the bar so that it lowers and comes back to the starting position. Repeat this exercise to improve your triceps.
- Biceps Curl: Hold a dumbbell in each of your hands. Keep your hands at your sides. Without moving your elbow, move your hands up and down with the dumbbells in your hands.
- Calves: Stand on your toes by holding dumbbells in each of your hands for at least 10 counts. Repeat the same for at least 3 times.
- Plank: Lie down and hold your balance with your arms. Be in this position for 20 to 30 seconds.
Weeks 3-5: Heavy plan
Cardio
Do the cardio for around 45 mins for at least 3 times a week.
Weight Training
Split your weight workouts to lower and upper body workouts. You can do weight workouts once a week but with a higher intensity.
Upper Body Workout
Repeat the same exercise for 10 – 12 repetitions.
Chest, Back, Shoulders, Biceps, and Triceps
- Dumbbell Press—Lie on your back with a dumbbell in each of your hands. Hold them straight upwards and lower them down to your chest. Repeat this 10 times.
- Lat Pulldown—You can do this pull-up with the machine or alternate it with the pull-ups.
- Shoulder Press—Hold a dumbbell at each of your hands and move them upwards so that they touch together. Lower your hands to the starting position and repeat the same.
- Bicep Curl—Hold a dumbbell at each of your hands and keep your hands at your sides. Without moving the elbow, move the hands up and down.
- Tricep Pushdown—Place the hands on the bar with your palms facing down. Now press the bar so that it lowers and comes back to the starting position. Repeat this exercise to improve your triceps.
Lower Body Workout
Repeat the exercises for 15 – 20 minutes for the best results. Increase the weight this week.
Legs, Abdominals, and Calves
- Lunges—Keep the dumbbells in your hands and step forward with your right leg. Bend your knee so that your thigh is parallel to the ground. Give pressure and come back to your starting position. To make it slightly tougher, do the lunges on an inclined surface.
- Calves—Stand on your toes by holding dumbbells in each of your hands for at least 10 counts. Repeat the same for at least 3 times.
- Crunches—Lie over the floor with your back and bend the knees towards your chest. Keep your arms under your head. Bend your upper body and reach your knees. Hold in that position for 3 counts.
- Plank—Lie down and hold your balance with your arms. Be in this position for 20 to 30 seconds.
Weeks 6-8: Hard phase
Cardio
Instead of cardio of 45 minutes, you are going to follow some High-intensity training workout (HIIT)
HIIT Workout
Do all the exercises for 30 seconds each, followed by 90 seconds of rest.
Walk for 2 minutes to warm up, run for 30 secs and walk again for 90 secs. Repeat this for 8 times and walk slowly for 2 mins and finish this phase. You can alternate running with staircase climbing, bicycle riding, etc.
Weight Training
You should lift weight 3 days a week. When you can do 12 repetitions, you can increase the weight.
Week 6:
Upper Body
Lower Body
Upper Body
Week 7:
Lower Body
Upper Body
Lower Body
Week 8:
Upper Body
Lower Body
Upper Body
Your 8-Week Workout Plan is Complete.
