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Last Updated on December 16, 2020

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

More by this author

Adam Evans

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

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Last Updated on December 28, 2020

How to Build Muscle Fast: 5 Fitness and Nutrition Hacks

How to Build Muscle Fast: 5 Fitness and Nutrition Hacks

Building muscle isn’t rocket science. All it takes is repeatedly doing the things that are proven in the lab and gym to work. This article provides 5 great ways to build muscle fast.

None of them requires you to spend lots of money on fancy fitness equipment or nutritional supplements. All you have to be willing to do is make a few adjustments to your diet, workout, and supplement routines. Put forth the effort, and you’ll be able to gain 5-10 lbs. of muscle in a month or two.

1. Eat Enough Protein Every Day

Contrary to what advertisements for protein powders say, you don’t need to eat and drink hundreds of grams daily to build muscle. The truth is, eating this amount won’t help you build muscle faster. It can actually be stored as fat.

All you really need is enough to meet your body’s daily needs and then a little more to stimulate muscle gain. This works out to about .8 grams per pound of body weight. So, if you weigh 150 lbs., you need to eat about 120 grams of protein daily.

Don’t stress too much over exactly how many grams of protein are in everything you eat. Use the eyeball method instead. 

This is done by looking at the protein on your plate and picturing an amount that’s the size of the palm of your hand. This amount contains about 28 grams of protein[1]. Do this every time you eat, and you’ll easily be able to make sure you eat enough.

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What does 25 grams of protein look like?

    You also need to know which foods are protein rich. They include: beef, eggs, poultry, pork, and seafood. Drink a protein shake if you’re having trouble eating enough of these foods. The best type of shake for building muscle is one that uses whey and casein proteins as its primary sources.

    Research shows these are the best protein powders for building muscle. One study also shows that drinking a shake that contains casein protein before bed can actually turn on the muscle building process[2].

    2. Do “Big” Lifts

    Forget exercises like curls, shoulder presses, and flyes and training individual body parts (chest, back, biceps, etc.) if building muscle is your goal. Instead, perform strength training exercises that train several muscle groups at once. Scientific studies show that exercises that do this are better for building muscle than the aforementioned isolation movements[3].

    Exercises you should do often include: dips, deadlifts, farmers walks, kettlebell swings, military presses, and pull ups. These are the movements that will really stimulate your body to build muscle fast.

    This video below will teach you how to perform my favorite muscle building exercise: farmer’s walks.

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    3. Train Hard Often

    You don’t have to work out every day for hours at a time to build muscle fast. What you need to do is train using the exercises I mentioned above often enough to stimulate muscle growth. Lifting weights 3 to 4 times a week is plenty. Give yourself a day’s rest after every 1-2 workouts.

    Your workouts only need to have 4-6 of these exercises. Choose an exercise for every major muscle group at each workout, and you’re set. This includes your legs (squats, deadlifts, lunges), chest/shoulders/triceps (bench press, dips, military press, push ups), and back (bent over rows, pull ups).

    I like to include a total body exercise every workout, too. I find that they are the best exercises for building muscle fast. This includes exercises like kettlebell swings, kettlebell throws, and farmer’s walks.

    Perform 3-5 sets of each exercise for 6-10 reps. Use a weight that makes it difficult to do the last rep of each set but not so hard that you cannot do it without using good form. Increase the weight you use when you can do every rep of each set.

    4. Rest and Recover Between Your Workouts

    Working out breaks down your muscles and eats into your ability to recover. You build muscle when you aren’t exercising. Therefore, proper rest and recovery can speed the muscle building process.

    The best way is to get enough sleep. Getting 7-8 hours of sleep every night will enable you to train harder and longer, and build muscle faster. If you can’t get this much sleep daily, take a 45 minute nap during the day to make up the difference.

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    Another way to recover faster and build muscle fast is to back off a little bit with regard to the number of sets and reps you do at each workout every once in awhile. Studies show that reducing the workout volume (sets and reps) by about 50% every 8-12 weeks can help you make progress significantly faster[4].

    This means that instead of doing 12 total sets at a workout, you’ll only do 6 using the same weight. Do this for a week, and then go back to your normal routine.

    Cutting back every once in a while will help you stay mentally fresh, too. This, in turn, gives you more energy to put into your future workouts.

    5. Take Nutritional Supplements That Are Proven To Work

    Once you have the four other tips in place, you can consider taking nutritional supplements to help you build muscle fast. The key thing is to use products that work. Through my research, I have found that there are three that work best: branched-chain amino acids, creatine monohydrate, and fish oil.

    The first supplement, branched-chain amino acids, are shown in several research studies to give you energy during your workout, decrease muscle soreness, and “turn on” the muscle-building process within your body. I find that they help me increase my energy and decrease post-workout soreness. You should take about .05 grams per pound of body weight before and after working out for the best results.

    Next is my favorite, creatine monohydrate. If you’re only going to take one supplement to build muscle, this is the one. This is because there are dozens, if not hundreds, of scientific studies that show it safely helps you build muscle and get stronger[5].

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    If you decide to give it a try, make sure you buy a product that is tested and guaranteed to include nothing but creatine monohydrate to ensure its purity. When you take creatine, follow what’s referred to as the loading phase, which is taking 10-20 grams a day for 5-7 days for the best results.

    Research shows this is the best way to get as creatine into your cells as quickly as possible. You can then back off to 5 grams a day to keep getting benefits[6].

    Last but not least is fish oil. In addition to being good for the health of your brain and heart, it can also help you build muscle fast. In one study, subjects taking 2 grams of fish oil daily for 6 weeks added a couple pounds of muscle[7].

    They lost body fat, too, and all without changing their diet or exercising at all. When shopping for a fish oil supplement, make sure you buy a concentrated source that’s tested to be free of impurities and pesticides.

    The Bottom Line

    Getting fit and building muscle doesn’t happen overnight, but with some simple changes to your diet and exercise routine, you can still build muscle fast when you build from a place of motivation and persistence.

    Whether you’re working out at home or at the gym, apply the above tips and watch your muscles grow week after week.

    More on Building Muscle

    Featured photo credit: Anastase Maragos via unsplash.com

    Reference

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