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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

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 March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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