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Published on October 4, 2018

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 August 12, 2019

12 Best Foods That Improve Memory and Brain Health

12 Best Foods That Improve Memory and Brain Health

Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

Here are 12 best brain foods that improve memory and brain power:

1. Nuts

The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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2. Blueberries

Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

3. Tomatoes

Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

4. Broccoli

While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

5. Foods Rich in Essential Fatty Acids

Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

The body does not naturally produce essential fatty acids so we must get them in our diet.

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Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

6. Soy

Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

7. Dark Chocolate

When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

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Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

9. Foods Rich in Zinc

Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

10. Gingko Biloba

This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

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However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

11. Green and Black Tea

Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

12. Sage and Rosemary

Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

Try to enjoy these savory herbs in your favorite dishes.

When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

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Featured photo credit: Pexels via pexels.com

Reference

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