If you are planning to lose some weight, a weight loss workout plan for yourself will be of great help to you. Men are said to have more muscles and less fat mass due to the high level of testosterone than women, hence they need to consume more calories than women to maintain their weight. Women, on the other hand, have more body fats as compared to men. The weight loss workout plan for men and women may sometimes differ from each other as their bodies are different.
Weight loss diet is a big concern for many people, and it is also a priority in their beginner workout routine for men. Losing weight is not very easy, it requires patience, hard work, and some motivation. It can be accomplished by a healthy lifestyle which consists of a well-balanced diet and a regular workout. So, how to lose weight fast and which are the best weight loss workout plans for men and women? Well, let us help you with this in the article below.
Some diet to improve the outcome
Apart from the weight loss workout plan for men and women, a well-balanced diet along with some protein-rich foods is a must. A study showed that there is a major impact on metabolism, hunger, and body weight depending on the stress levels and sleep quality that a person is getting. Fortunately, making a few changes to your diet can surely give you benefits when it comes to weight loss. Listed below are some important foods that would help you in losing weight.
#1. Green Tea
Green tea is very effective when it comes to losing weight. It contains a mild amount of caffeine which acts as a stimulant in burning fat. This is the main reason many people include green tea in their diet. Apart from weight loss, green tea makes you refreshed and active throughout your day.
#2. Whole Eggs
Eggs are a killer food for weight loss. It is a great way to start your day with eggs. Eggs are a rich source of proteins, healthy fats and many vitamins and minerals which are essential. Having eggs in the morning is very beneficial for face fat loss as they make you feel full for the maximum time of your day.
#3. Green Leafy Vegetables
If you are a vegan, then having leafy vegetables like spinach, collards, kale will be very useful. They are loaded with fiber and also have a low number of calories and carbohydrates which makes them an ideal weight-loss food.
#4. Beans and Legumes
Some beans and legumes like lentils, black beans, kidney beans, etc can be a killer food for weight loss. These foods are said to be rich in protein and fiber that helps you to feel full for a long time.
Repetitions of Weight Loss
Repetitions plan an important role in the weight loss workout plan for men and women. A Repetition is a completion of an exercise like one pushup, one bench press, one deadlift. A set is several continuous repetitions. You cannot perform a proper weight training if you do not have proper knowledge of a set or a rep. Many people also believe that lifting light weights for a higher number of reps will help them in burning fat. However, this mentality is just a myth. High reps with lightweight help in building muscle strength which further helps your muscles when exercising under stress. Certain reps are listed below which can help you in getting the physique you desire.
- For weight loss: People planning to lose weight can perform 10-12 reps for 1-3 sets using enough weight so that you can complete the desired number of reps.
- For gaining muscles: People wanting to gain muscles can perform 3 or more sets of 7-8 reps. Beginners need some time to perform on this level.
- For health and endurance: For maintaining health and endurance one can perform 1-3 sets of 12-15 reps with enough weight so that the desired rep can be completed.
Weight Loss Workout Plan
Before starting a workout, a weight loss workout plan for men and women is an imperative thing to consider. When you are trying to lose some weight, the biggest challenge for following a weight loss workout plan is finding a plan that fits into your schedule seamlessly. Many men and women are trying to lose weight through workout programs that require special machinery or instruction, only to quit months later as it is too tough to keep pace. Losing weight should not be a complex task. Hence, we created a calorie-burning 4 weeks weight loss workout plan for men and women that will help you all in losing weight.
Weight loss workout plan for men
Whether you are planning to shed that 10lbs for a few weeks or have to lose some more weight than that. This one-month long plan below is the best weight loss workout plan for men you can follow.
In the first week, you should do 3-4 working sets, training in a range of 12-15 reps. The objective here is to set your baseline and for this you should choose a weight you can lift for about 10-12 reps before failure. The workout should include 2 upper body and 2 lower body focussed days along with a full-body recovery workout to complete all the body parts exercise in the week.
In the second week, you should increase the weights so that you achieve failure at 8-10 reps, and drop your rep on the sets to 6-8 reps. The resistance load should be kept the same throughout the program, adding different weights for a different workout is required.
In the third week increase the counts of a set to 4 sets per workout, but the weights should be the same as in week 2. This will help you in burning more calories and will also increase your workout intensity.
In the fourth week, the weights should be the same as before, but the number of sets will be 5 per workout, adding overload through a higher volume. Also, remember to do warm-ups before lifting heavy weights to prevent injuries.
Weight loss workout plan for women
If you are searching for the best weight loss workout plan for women that will help you with burning the unnecessary fats, you always wanted to get rid of then below is a one month plan that will just be right for you.
In the first week, you should do 3 sets of leg presses, then move to the next exercise. The number of reps should be 10-12 in every set with a resting time of 30 seconds in between each set. Choose a load where the last 2 reps are hard to lift, where you will not be able to do 13th rep.
In the second week, continue with a straight-set for both exercises. You should increase the reps to 15 forever set and the resting time should be 15 seconds between each set. You will complete more exercise in less time this week. This is a great motivation for taking your workout to the next level.
In the third week instead of straight sets, you will be completing your exercise in a circuit style. You should 1 set of each workout for 15 reps without any rest in between, then immediately move on the next exercise. For example, on 1st day of workout, you have to perform the first set of leg presses of 15 reps, then directly go to goblet squat for 15 reps and then carry on the next exercise without any rest. When finishing these four workouts, you should rest for a minute and complete the circuit 2 more times.
In the fourth week, you have to go on with the circuit sets. You have to perform a total of 4 circuits without any rest in between. This week is all about hard work. Post finishing the last exercise of either workout, directly start a new circuit again without any rest. one rep max here
Benefits of Weight Loss
People never have to lose much weight to enjoy the medical benefits of weight loss. If you are overweight or obese, decreasing just 5-10% of your body weight can improve all your health problems and help you feel better. Some benefits of a weight loss workout plan for men and women are listed below.
- Risk of diabetes is decreased
- Risk of stroke is decreased
- Decreased risk of cancers
- Lowered blood pressure
- Better sleep
- Improved vitality
- More active social life
Frequently asked questions
What do I need to do in order to lose weight fast?
You need to burn more calories and also you should control your calorie intake in order to lose weight. Weight training, cardio exercises and cross-fit can help you lose fats at a faster rate.
Can I lose weight by just dieting?
Exercising along with a well-balanced diet go hand in hand. However, having a crash diet can only help you lose weight for a short period of time. For cutting down weight, you need to burn more calories than you consume. Exercising will help you in burning the right number of calories you require to lose weight.
Is the weight loss workout plan for men and women are same or different?
The weight loss workout plan for men and women are the same. Women these days can lift as heavyweights as men do in the gym. There is no weight loss workout that women can’t do. They can do each and every set just like the men do it comfortably.