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The Most Effective Weight Loss Workout Plan to Jumpstart Your New Diet

The Most Effective Weight Loss Workout Plan to Jumpstart Your New Diet

Assuming you are on your way to weight loss, and have begun to implement a strategy for losing weight with a new diet, it’s now time to consider an effective weight loss workout plan.

Part of the plan aspect of working out implies that you are implementing some form of consistency in how you work out, and the frequency of workouts. Simply put, if you examine an effective workout regimen, but don’t consistently Implement by way of actually performing the suggested exercises, your weight loss efforts will fall short.

On the contrary, if you implement these strategic exercises in conjunction with a healthy diet, you will start to see significant improvements in your weight loss efforts and overall quality of life. Your energy levels will increase, and your body’s ability to utilize food as energy will be substantially improved.

So not only are we examining weight loss in the preceding article, but we are also examining the Improvement of one’s metabolic adaptation, and improvements in physical performance. I don’t just mean weightlifting performance, I mean day-to-day movement and activities.

Building a Weight Loss Workout Plan

Though everyone’s body is different and responds differently to certain exercises, there are some general rules and approaches you can take to effectively lose weight while on a healthy diet. We are going to cover several different types of exercises you can implement in a modular way; inserted within your own schedule.

As long as you are performing the exercises, the time in which you perform them holds little relevance in the early stages of exercising to lose weight. Once you reach the more advanced stages, after several months of exercising or more, an adjustment to the exercise routine will be required in order to continually produce effective weight loss results.

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In this article, however, we are going to be moving forward with the assumption that you are relatively new to exercising, and have started implementing some healthy eating routines to aid in your weight loss efforts.

Why a Workout Plan Is Needed

You can lose weight strictly with improved diet, however the results are significantly slower than if you were to implement an effective exercise routine to support weight loss efforts.

It’s the equivalent of having a boat and a paddle, or a boat with a high powered motor – both will get you to the destination, but one will do it significantly faster.

When you exercise, your body is training itself to metabolize food as energy. If your body is low on energy deposits, AKA food, it will begin to seek out stored fat deposits and burn those as a source of fuel so you can perform various exercises.

The point of this is that your body will start to improve its ability to allocate resources where and when needed. By resources, I simply mean stored energy by way of food.

And in improving its ability, I mean that your body will become a metabolic machine capable of breaking down and processing food much faster than without exercise.

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Workout Plan for Losing Weight

Generally speaking, an effective workout plan for weight loss will include a sufficient amount of cardio or more intensive cardio such as high intensity interval training, along with moderate weight lifting.

When there is a balance between cardio and weightlifting, the body is not only developing its ability to circulate and utilize fluids more effectively, but it is also strengthening the musculoskeletal system which is crucial for losing weight.

The following simple exercise movements are highly effective for losing weight fast:

  1. Cardio (running, biking, jogging, skipping, hiking..etc) – great for keeping the heart rate up, and burning calories, all while improving metabolism.
  2. Push Ups – very simple yet effective full body workout that supports posture correction. If you are unable to perform this movement with ease, then do so with knees down to start.
  3. Burpees – One of my least favorite exercises because it’s so exhausting, yet works amazingly well for improving weight loss results.
  4. Hindu Squats – These differ from regular squats however are very similar to the standard body weight squat. In the Hindu squat the focus is breaking at the knees and hips, squatting down, and touching the ground with the back side of your hand (counting as 1 rep).

Regarding frequency, you can choose to see immediate results with frequent exercise, or less immediate with more days off.

Personally, I like to see results fast! So I suggest a minimum split of 4 days on 3 days off, however if you really want results, take that up to 5 days on with 2 days off. Feel free to change your days off within the below schedule.

The Split Throughout the Week

Monday (Upper Body Push/Pull)

  • 10min Warmup Cardio
  • 50 Pushups as 5 sets of 10, or 10 sets of 5 (maximum 2 minutes rest between each set)
  • 50 Pullups as 5 sets of 10, or 10 sets of 5
  • 10min Cool-down Cardio

Tuesday (Lower Body Legs)

  • 15min Warmup Cardio
  • 50 Hindu Squats as 5 sets of 10, or 10 sets of 5 (maximum 2 minutes rest between each set)
  • 50 Lunges as 5 sets of 10, or 10 sets of 5
  • 10min Cool-down Cardio

Wednesday (Rest)

Don’t forget your rest day to rest your muscles.

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Thursday (Full Body Movement)

  • 5min Warmup Cardio
  • 100 Burpees as 10 sets of 10, or 20 sets of 5 (maximum 2 minutes rest between each set)
  • 5min Cool-down Cardio

Friday (Cardio Day)

  • 10min Moderate Pace Warmup Cardio
  • 20min HIIT (High Intensity Interval Training) with Sprinting or Cycling or Rowing for 2minutes HARD/FAST then 2minute moderate/slow pace, then 2min HARD – the objective is to increase heart rate in a controlled manor
  • 10min Cool-down Cardio (walking pace or very slow jog)

Saturday (Lower Body Legs)

  • 15min Warmup Cardio
  • 100 Body Weight Squats as 10 sets of 10, or 20 sets of 5 (maximum 2 minutes rest between each set)
  • 5min Cool-down Cardio

Sunday (Rest)

Another rest day before moving on to the exercises in the upcoming week.

How It Works

The mechanics of how this work is quite simple. We are turning your body into an efficient fat burning machine!

The focus of the aforementioned workout plan is to improve your cardiovascular health and movement patterns. We don’t need to focus on developing thick dense muscles, but we do need to perform some muscle assisted movements such as push-ups and pull-ups.

While developing muscle, you will be able to burn fat significantly faster because muscle tissue burns more calories — even when you’re at rest — than body fat.

Approximately 10 pounds of muscle would burn 50 calories in a day spent at rest, while 10 pounds of fat would burn 20 calories. So we want to develop some muscle to allow it to burn your body’s fat even during rest days!

Final Thoughts

The suggested exercises are super simple and easy to follow for a reason – you don’t need complex equipment! All you need is your own ambition and will power to see significant improvements in your life.

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Before even starting down the road to weight loss, I want you to first stand in front of a mirror for 10minutes and visualize yourself thinner, stronger, faster…

See your true form, and recognize its only time which separates it from your current state of being. When I initially lost 40lbs in 3 months, it’s because I stood in front of the mirror before and after every workout, and held the intention to align to that version of me which has no patience for failure, weakness, or excess body fat and unhealthy living.

Take pictures to log your progress because it will allow you to reflect back and see how far you’ve come. Share your progress with your friends and family to not only motivate them, but to re-enforce your own efforts.

Featured photo credit: Spencer Dahl via unsplash.com

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Adam Evans

BioHacker, competitive athlete, researcher in many fields including health and fitness, science, philosophy, metaphysics, religion.

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Last Updated on May 21, 2020

The Top Fad Diets That Are Actually Worth the Hype

The Top Fad Diets That Are Actually Worth the Hype

You have probably seen enough fad diets to last a lifetime. Many have become popular overnight and left just as quickly.

Some fad diets, though, have actually passed the test of time and are making some headway in the nutritional world.

Outlined below are four fad diets that are actually beneficial for your health and wellness. Read on to find out why you should consider adopting one (or more) of these healthy eating styles today.

An important concept you should keep in mind is to disregard the term “diet” as it is typically used. The word diet implies the idea of restriction and removal. Instead, think of the word diet in this context as a healthy eating lifestyle.

Let’s take a look at some of these healthy eating lifestyles that have been categorized, by no fault of their own, as fad diets.

1. The Paleo Diet

The paleo diet, or ancestral eating, is simply eating the way your paleolithic ancestors would have up to 10,000 years ago, or when the agriculture age began.

The advantage now is you don’t have to do this in a loin cloth, unless you want to… The focus of this diet is proteins, vegetables, some fruits, nuts and seeds and some healthy fats.

In the paleo diet, there aren’t any grains, starchy carbohydrates, sugars, or dairy.

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How Your Health Can Change With Paleo

The paleo diet is a good way to keep your blood sugar under control. It can also have a positive effect on type 2 diabetes, and can lower your risk of cardiovascular disease.

With this healthy eating lifestyle, people have also achieved good weight loss results and boast improved energy levels. [1]

It’s not just what’s in the paleo diet that’s important, it’s what’s NOT in it. There aren’t any processed and manufactured foods, junk foods, artificial ingredients or chemical additives.

Paleo is a way of eating that gets you more in tune with your body and, therefore, can provide a lot of benefits.

2. Whole30

The Whole30 diet is relatively new and owes its popularity to social media and the #Whole30 Instagram hashtag that allowed people to share and broadcast their success with the diet.

With Whole30 you are taking 30 days and focusing on nutritious whole foods such as meats, nuts and seeds, seafood, eggs, vegetables, and fruits.

During the month you are eliminating:

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  • sugar
  • alcohol
  • legumes
  • grains
  • dairy
  • soy

Whole30 is similar to paleo, but it goes a bit further eliminating sweeteners such as honey or maple syrup.

At the end of the 30 days, you strategically reintroduce those eliminated foods back into your diet to discover any possibility of health consequences from them or even potential food allergies.

Finding Out How Food Impacts You

Most people eat the same things so often and may not realize that certain foods are causing health consequences, as they’ve become accustomed to feeling lethargic and run down.

With Whole30 you get the chance to see how these foods may have a negative impact on your body. You’ll also reset your taste buds, which may have become desensitized from processed and artificial “foods” and excess salt.

This diet will help you regain your love of food… in a healthy way!

3. The Mediterranean Diet

The Mediterranean diet has been at the top of the list as a very effective diet for some time now.

For people in countries like Italy or Greece, this has simply been a normal way of life–along with higher activity levels, sunlight exposure, proximity to water, and lower stress.

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With the Mediterranean diet, the focus is on heart-healthy foods. It looks like this:

  • Fruits & vegetables
  • Whole grains
  • Legumes & nuts
  • Replacing butter with olive oil
  • Using herbs and spices instead of salt
  • Eating fish and poultry at least twice a week
  • Moderate amounts of red wine

Help Your Heart & Overall Health With A Mediterranean Diet

Information from the Mayo Clinic shows that this diet reduces heart disease and lowers your “bad” LDL cholesterol. Studies involving 1.5 million people demonstrated that the Mediterranean diet was associated with a reduced risk of cardiovascular mortality, along with overall mortality. [2]

With all these benefits, this is definitely a “fad diet” that’s worth the hype.

4. The Alkaline Diet

The alkaline diet is about changing the foods you eat so that you put your body into an alkaline state and out of an acidic state. When your body is too far on the acidic side it can result in a condition called acidosis. This can lead to issues in your body such as upset stomach, breathing difficulties, headaches, weakness and, fatigue. In extreme cases, it can result in shock, coma, or death.

The goal is to get your body in a more alkaline state, which results in overall better health. The focus is on including alkaline boosting foods such as fruits, nuts, vegetables, and legumes. You’re also wanting to reduce acidic foods such as low quality beef and poultry, dairy, eggs, grains, and alcohol.

Pros & Cons With The Alkaline Diet

The benefits that come from this way of eating is that reduction in inferior quality foods, processed items and alcohol. You may feel improved energy levels, mental clarity and even better joint health.

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People also report weight loss but again this may come from the reduction in calories from junk and processed foods but this is not a bad thing at all.

One con with this diet is that the pH value of the food you eat might not have an impact on blood pH, as your body is able to balance this pretty well on a day-to-day basis.

Follow These Fads for Better Health and Wellness

There can be a danger in categorizing things as a fad diet because fads come and go. People are always looking for the next big thing or a quick fix.

The four examples above buck that status quo. These diets, though mainstream, actually can give you benefits and aren’t going to go away anytime soon because they work.

What makes these diets special is that they boast real whole foods and the eliminate processed and manufactured junk.

The Big Takeaway:

Whatever way you choose to eat, the focus needs to be on whole unprocessed foods. Look for the cleanest, local and most natural things you can find for the benefit of your overall health and wellness. Your body and mind will thank you.

Featured photo credit: Dan Gold via unsplash.com

Reference

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