Setting a goal

As a personal trainer, I understand that weight loss can be a challenging goal for many people. However, with the right workout plan and dedication, it is definitely achievable. In this article, I will be outlining a comprehensive workout plan that includes full-body workouts, cardio and core exercises, and leg and glute exercises. This plan is designed to be done 3 days a week, with rest days in between. We will assume a Monday, Wednesday, Friday regiment, but this can be adjusted

Monday (Full Body Workout):

We will begin our plan with a full-body workout that focuses on building muscle and burning fat. The first step of this workout is to warm up for 5-10 minutes with light cardio exercises such as jogging in place or jumping jacks. This will help to increase your heart rate and prepare your body for the workout ahead.

Next, we will move on to strength training exercises such as squats, pull-ups, bench press, barbell rows, shoulder press, dumbbell bicep curls, and tricep dips. These exercises will help to build muscle in the major muscle groups of your body, which will in turn increase your metabolism, making it easier for you to burn fat.

To finish off this workout, we will also include core exercises such as planks and Russian twists. These exercises will help to strengthen your core muscles, which are important for maintaining good posture and balance.

Wednesday (Cardio and Core Workout):

On Wednesday, we will focus on cardio and core exercises to help burn fat and tone your midsection. We will start with a 5-10 minute warm-up of light cardio exercises, such as jogging in place or jumping jacks.

Next, we will do 30 minutes of steady-state cardio, such as running on a treadmill, cycling on a stationary bike, or using an elliptical machine. This will help to burn calories and increase your cardiovascular fitness.

After the cardio, we will move on to core exercises such as leg raises, Russian twists, planks and side planks. These exercises will target the muscles in your midsection, helping to tone and strengthen your abs and obliques.

Friday (Legs and Glutes Workout):

On Friday, we will focus on exercises that target the muscles in your legs and glutes. This is important because these muscle groups are some of the largest in your body, and they play a major role in your overall fitness and weight loss goals.

We will start with a 5-10 minute warm-up of light cardio exercises, such as jogging in place or jumping jacks. Next, we will move on to exercises such as deadlifts, lunges, leg press, glute bridges and calf raises. These exercises will help to build muscle and burn fat in the legs and glutes.

To finish off this workout, we will also include core exercises such as planks and Russian twists. These exercises will help to strengthen your core muscles, which are important for maintaining good posture and balance.

Sample workout plan

Monday (Full Body):

• Warm-up: 5-10 minutes of light cardio (jogging in place, jumping jacks, etc.)
• Squats: 3 sets of 12 reps
• Pull-ups: 3 sets of 8 reps (or use assisted pull-up machine)
• Bench press: 3 sets of 10 reps
• Barbell rows: 3 sets of 10 reps
• Shoulder press: 3 sets of 10 reps
• Dumbbell bicep curls: 3 sets of 10 reps
• Tricep dips: 3 sets of 10 reps
• Cool-down: 5-10 minutes of stretching

Wednesday (Cardio and Core):

• Warm-up: 5-10 minutes of light cardio (jogging in place, jumping jacks, etc.)
• 30 minutes of steady-state cardio (elliptical, treadmill, cycling, etc.)
• Russian twists: 3 sets of 12 reps
• Leg raises: 3 sets of 12 reps
• Planks: 3 sets of 30 seconds
• Side planks: 3 sets of 30 seconds (each side)
• Cool-down: 5-10 minutes of stretching

Friday (Legs and Glutes):

• Warm-up: 5-10 minutes of light cardio (jogging in place, jumping jacks, etc.)
• Deadlifts: 3 sets of 12 reps
• Lunges: 3 sets of 12 reps (each leg)
• Leg press: 3 sets of 12 reps (each leg)
• Glute bridges: 3 sets of 12 reps
• Calf raises: 3 sets of 12 reps
• Cool-down: 5-10 minutes of stretching

Note It’s important to start with a light weight and increase as you become stronger, also remember to stay hydrated and take rest days, and it’s important to consult a doctor before starting any new workout regimen.

Final Thoughts

In conclusion, this workout plan is designed to help you lose weight by building muscle and burning fat. It is important to remember that consistency is key to achieving your goals, and it’s important to listen to your body and take rest days when needed. Remember to hydrate and fuel your body with nutritious food and always consult with a doctor before starting any new workout regimen. With dedication and hard work, you can reach your weight loss goals and feel confident and healthy.