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Level One Exercise Plan to Lose Weight

Level One Exercise Plan to Lose Weight

Who has enough time to exercise right? With your busy work schedule and taking care of your family, you are probably exhausted and just want to relax when you’re at home. Going to the gym is simply out of the question because there is just no time for it. However, if you want to lose weight or just improve your overall health, there are simple workouts you can do right at the comfort of your own home. You just need 10 to 20 minutes a day and you can reduce your excess body fat gradually.

I have created a simple 4-week exercise plan which is perfect for people who are very busy. This is a basic workout for beginners but you can increase the number of reps as you get stronger. You don’t need expensive exercise equipment like heavy weights. The focus is establishing a plan and simply taking action to jumpstart your weight loss and get healthy. These daily exercises pretty much target all the muscles in the body for a complete workout.

To boost your metabolism and lose weight faster, perform the exercises one after another with no rest in between. Take a few seconds to rest if you feel that you need to catch your breath. You can repeat the circuit as many times as you can, if you want to burn more calories.

First Week

Squats

    Day 1 – 25 Jumping Jacks, 15 Squats, 10 Pushups, 25 Crunches

    Day 2 – 25 High Knees, 12 Lunges (each side), 10 Pushups, 25 seconds Plank

    Day 3 – 25 Jumping Jacks, 15 Squats, 12 Pushups, 25 Crunches

    Day 4 – 25 High Knees, 12 Lunges (each side), 12 Pushups, 25 seconds Plank

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    Day 5 – 10 Burpees, 20 Squats, 10 Plank Jacks, 25 Crunches

    Day 6 – Go out for a short walk (15 to 25 minutes) followed by 15 Minutes of Stretching

    Day 7 – Rest Day

    Second Week

    Streches

      Day 8 – 30 Jumping Jacks, 20 Squats, 15 Pushups, 30 Crunches

      Day 9 – 30 High Knees, 15 Lunges (each side), 15 Pushups, 30 seconds Plank

      Day 10 – 30 Jumping Jacks, 20 Squats, 15 Pushups, 30 Crunches

      Day 11 – 30 High Knees, 15 Lunges (each side), 15 Pushups, 30 seconds Plank

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      Day 12 – 15 Burpees, 25 Squats, 15 Plank Jacks, 30 Crunches

      Day 13 – 5 Minute Jog in Place or take a short walk (15 to 30 minutes), 15 Minutes of Stretching

      Day 14 – Rest Day

      Third Week

      Walking

        Day 15 – 35 Jumping Jacks, 25 Squats, 20 Pushups, 35 Crunches

        Day 16 – 35 High Knees, 20 Lunges (each side), 20 Pushups, 40 seconds Plank

        Day 17 – 35 Jumping Jacks, 25 Squats, 20 Pushups, 35 Crunches

        Day 18 – 35 High Knees, 20 Lunges (each side), 20 Pushups, 40 seconds Plank

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        Day 19 – 20 Burpees, 25 Squats, 20 Plank Jacks, 40 Crunches

        Day 20 – 5 Minute Jog in Place or take a short walk (15 to 30 minutes), 15 Minutes of Stretching

        Day 21 – Rest Day

        Fourth Week

        Crunches

          Day 22 – 40 Jumping Jacks, 30 Squats, 25 Pushups, 40 Crunches

          Day 23 – 40 High Knees, 25 Lunges (each side), 25 Pushups, 60 seconds Plank

          Day 24 – 40 Jumping Jacks, 30 Squats, 25 Pushups, 40 Crunches

          Day 25 – 40 High Knees, 25 Lunges (each side), 25 Pushups, 60 seconds Plank

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          Day 26 – 25 Burpees, 30 Squats, 25 Plank Jacks, 45 Crunches

          Day 27 – 5 Minute Jog in Place or take a short walk (15 to 30 minutes), 15 Minutes of Stretching

          Day 28 – Rest Day

          Additional Tips

          Remember to stay hydrated.

          Rest days are important so do not skip them.

          Reduce caloric intake for optimum weight loss.

          Consult your doctor before starting any weight loss or exercise program.

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          Last Updated on November 11, 2018

          How to Gain Muscle Fast (The Healthy And Natural Way)

          How to Gain Muscle Fast (The Healthy And Natural Way)

          There’s a common misconception that building muscle occurs entirely in the gym from exercise and lifting weights. In this article, we are going to debunk this notion that weight lifting and gym exercise yields 100%, or even 90% for that matter, of muscle building results.

          So how to gain muscle fast in a healthy way?

          Yes working-out is a critical aspect of developing muscle, however it should not be the focal point. Building muscle occurs primarily outside of the gym by way of diet/eating habits, and sleep regimen.

          How Is Muscle Developed?

          Muscle is developed from damaging the tissue during exercise, and facilitating the most optimal circumstances for repair and growth of those same tissues. This means you will not only need to exercise, but you should focus on carbohydrates around your exercises, and adequate rest and recovery between workouts.

          If your focus is building muscle and not losing weight, focusing on a high-carb diet with carb loading around the workout days will yield great results. Yes, you absolutely can lose fat and build muscle following a low-carb diet, but you’ll make faster progress if you follow a high-carb diet instead. Now don’t take that as a green-light to stuff your face with pasta, bread, and all sorts of other carb-heavy foods.

          Let’s examine Glycogen – a multibranched polysaccharide of glucose that serves as a form of energy storage in humans. Muscle glycogen is a form of carbohydrate that’s stored in your muscles and liver. Glycogen is the primary source of fuel during exercise, and low glycogen levels decreases your ability to gain strength and muscle. The best way to maintain high levels of muscle glycogen is to eat a high-carb diet, with around 1 to 3 grams of carbs per pound of body weight.

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          The time of ingestion of a carbohydrate supplement on muscle glycogen storage post exercise was examined in a study with twelve male cyclists that exercised continuously for 70 min on a cycle ergometer at 68% VO2max, interrupted by six 2-min intervals at 88% VO2max, on two separate occasions. The results suggest that delaying the ingestion of a carbohydrate supplement post-exercise will result in a reduced rate of muscle glycogen storage.

          How to Gain Muscle Fast?

          If you want to gain muscle as quickly, safely and efficiently as possible, then you want high muscle glycogen levels. Here’s a few effective approaches to building muscle:

          Muscle Growth and Glycogen Levels

          The primary driver of gaining muscle and its growth is progressive tension overload, which involves exposing your muscles to increasingly greater levels of tension over time. The most effective way to achieve this is to get as strong as possible on heavy compound lifts (squat, bench press, deadlift, over head press, bent over barbell rows..etc).

          When you keep glycogen levels high, you’re going to gain strength faster, which means gaining muscle faster, too. Having higher levels of muscle glycogen will more than likely help you build muscle faster.

          Maintaining high muscle glycogen levels also improves post-workout genetic signaling relating to muscle growth and repair.

          Muscle Recovery and Glycogen Levels

          Not only do higher muscle glycogen levels yield quicker strength gains, it will also improve recovery between workouts.

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          On the contrary, low muscle glycogen levels are associated with overtraining, and even increasingly popular low-carb diets, which deplete muscle glycogen. Low glycogen levels also increase cortisol and reduce testosterone levels in athletes, which is a key component needed for building muscle.

          Those on a low-carb diets also have reduced insulin levels. Insulin, in addition to helping store nutrients, also has powerful anti-catabolic properties. Basically insulin decreases the rate at which muscle proteins are broken down, which in turn creates a more anabolic environment conducive to muscle growth and development.

          Intermittent Fasting (“IF”) and Testosterone

          Fasting is not just a beneficial way to manage your weight, caloric intake, and start shredding as I have indicated in previous articles. Some research shows that fasting can be a source of strength enhancement and increases in testosterone stimulation.

          As humans age metabolism slows and testosterone production decreases, this simply means that the body will no longer be able to work as efficiently as it did in earlier years. This is one of the primary reasons why you should take more care to your diet.

          Research has shown that intermittent fasting can enhance the ability to secrete growth hormone in the body.[1] This is one of the primary reasons why IF is one of the preferred dietary habits of bodybuilders and strength athletes such as myself, whom will utilize an approach that emphasizes fasting phases (2 of 7 days of the week for example).

          Research has also shown that IF can increase the bodies ability to signal luteinizing hormone.[2] In non-obese men, an intermittent fasting testosterone study showed that IF increased LH (luteinizing hormone – a testosterone precursor hormone) up to 67% and overall testosterone 180%.

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          Luteinizing hormone is one that works in both men and women to enhance our ability to be sexually active and productive. In women, luteinizing hormone can trigger ovulation, and in men, works to stimulate testosterone.

          Intermittent fasting also increases levels of a hormone called adiponectin. This increase in adiponectin during the fast helps improve insulin sensitivity. Adiponectin is so effective, in fact, that it’s been shown to reverse insulin resistance in mice.

          Gaining Muscle and Macro Nutrients – Protein!

          Something that absolutely cannot go overlooked is the protein consumption. Personally, I believe protein should be primarily consumed in food, however if looking to gain muscle, it can often be quite difficult to hit daily macro nutrient requirements.

          If one is to build muscle consistently a general rule of thumb is to aim for 1-1.5grams of protein per pound of body weight on a daily basis. So as a 200lb man I would be needing to consume 200grams – 250grams of protein per day. I would aim for the higher consumption on days when very active and training.

          As I’m sure you’re aware, it can often be quite difficult to consume that much protein, especially in food! It’s in these cases where supplementing protein isn’t a bad idea and I have discussed in great detail the different types of protein in previous articles.

          Generally speaking, I lean towards Whey Protein Isolate, or non-dairy options such as Hemp Protein, or Pea Protein. As of late I have been waking up every morning and consuming one scoop of Hydrolyzed Collagen Protein Bovines from grass-fed beef. Collagen peptides are highly bioavailable and act as building blocks; renewing bodily tissues such as skin, bones and joints.[3]

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          Collagen peptides may act as a messenger to the cells and trigger the synthesis and reorganization of new collagen fibers, thereby supporting tissue structure. Consuming protein such as Collagen in the morning is beneficial as the stomachs acids are needed to optimally break-down and absorb protein.

          Though this has been a topic of great debate, I also firmly believe adequate carbohydrates are required to build muscle, especially if you are exercising/training often. With all the low-carb movements floating around the internet, there’s lots of misinformation. Muscle-building requires energy which is typically through an increased intake of carbohydrates.

          Yes to gain mass, you have to ensure you’re consuming enough protein to rebuild muscle tissue damaged from training; but also consider carbohydrates because gaining size requires filling your muscles with glycogen as we discussed earlier in this article.

          Conclusion

          If you’re serious about gaining muscle fast the healthy way, it requires commitment and consistency. You will need to exercise and I highly suggest you download MyFitnessPal to track progress, set goals, and maintain diet.

          It’s also motivational because you can find like-minded people in the fitness community, or encourage your friends to download the app as well and follow each other. I personally did this when I was losing weight and gaining muscle, and it was a blast to see my own progress and that of people I care about.

          As always I’m not just here to write about the steps you need to take, I’m also here to help! You can message me anytime or email me with any questions you may have. I’m more than happy to assist with your muscle building and weight loss goals!

          Featured photo credit: Arthur Edelman via how to gain muscle fast

          Reference

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