How much do you weigh? Do you belong to the obese size? Or do you just need to lose some weight because you have an overweight size? Are you interested in losing weight? It could have been better if you will lose weight naturally, I mean without having a disease or not undergoing a surgical treatment.
You can always find overweight size individuals anywhere. With such body, you must be concerned about your physical fitness because it will affect your daily lifestyle and activities. Now, if you do have excess weight on your body, then it’s time to do some weight loss plans.
Weight Loss is a way of reducing an individual’s body mass or losing fluid. If you have the willingness, desire and determination to lose weight, then you must start a workout plan.
Workout Plan for 12 Weeks
This 12-week routine is a workout plan for a daily weight loss program. It aims to reduce the percentage of fat in your body. This routine contains two workout plans. We have the Cardio Workout and the Resistance Workout.
The cardio workout aims to burn calories as much as possible. The workout lasts for 30 minutes. You will have two activities here. We have the Steady-State and the Interval Training.
In the Steady-State type of Cardio workout, you need to do some exercising, such as cycling, running, jogging and power walking.
While the Interval Training is a shorter way of exercising. This type is ideal for beginners, especially those who have too much weight to lose. They can start with walking, swimming and using cardio equipment like elliptical machines.
For the resistance workout, it aims to build muscles. So, if you lose weight, you must not feel soft and hanging areas in your body. The spaces must be filled with muscles for you to have a physically fit body. This routine includes 3 activities. We have the Core for your abs and your back, the Upper Body for your arms and your shoulders, and Full Body Workout.
You will be using the necessary equipment, such as the stability ball, the resistance band, one pair of 5-10 pounds light dumbbells and another pair for a 10-20 pound heavier dumbbells. The workouts last for 30 minutes.
You can use the stability ball. Simply lie on the ball with your tummy, arms on your sides, and then, lift the upper part of your body. You may also use a resistance band while you are seated with your straight legs and lean your back in 110-degree position and then, grip the band and feel the tension.
- Upper Body
You have to use the 2 airs of dumbbells repetitively for 8 to 12 times.
- Full Body
You will have to use various equipment and combined with other types of resistance workout. You can do alternate exercises for 20 minutes.
The main goal of this workout routine for 12 weeks is, of course, to lose your weight, to maintain the physical fitness, to have a more shaped and slenderer body. This workout will not only allow you to burn calories, but it will also allow you to form muscles.