The problem with most people who wanted to lose weight is that they wanted to achieve their goal in as little as 1 week! While this can be achieved, this could also put your health on peril. According to the Mayo Clinic, the safest target for weight loss shall be 1 to 2 lbs in a week. In this way, you will not be pushed to go beyond the healthy means of shedding the excess weight.

If you think that you need to sign up for expensive training programs just to lose weight, then you better think again. There are now easy-to-follow and do-it-yourself workout plans for weight loss. All you need to do is schedule them and dedicate yourself to finishing them.

Here are some easy-to-follow workout plans for weight loss that you can try:

Weeks 1-4
The goal of the first four weeks of your weight loss journey (first month) is to shed the excess pounds and aim at building muscles.

Monday

For the first day of your workout, aim in doing toning and cardio exercises:

·         Warm-up for 5 minutes using any cardio equipment

·         Cardio workout for 10 minutes (aim for intensity level 6)

·         Cool down for 5 minutes

·         Biceps curl for 3 sets

·         Tricep pulldowns with rope for 3 sets

·         Lateral pulldowns for 3 sets

·         Front raises using dumbbells for 3 sets

Tuesday: Off

Wednesday

For the second day of your workout, focus on working on your cardio and your core.

·         Warm-up for 5 minutes using any cardio equipment

·         Plank exercises for 3 sets

·         Crunches using the stability ball for 3 sets

·         Bicycle crunches for 3 sets

·         Interval training using any cardio equipment for 10 minutes

·         Cool down for 5 minutes

Friday

For the last day of workout of the week, you will be again doing a cardio and working out your lower body.

·         Warm-up for 5 minutes using any cardio equipment

·         Lunges with dumbbells for 3 sets

·         Squats using the stability ball for 3 sets

·         Leg curls using a machine for 3 sets

·         Jogging on the treadmill for 10 minutes

·         Cool down for 5 minutes



Weeks 5-8
The second half of your workout plan shall be a combination of cardio and strength training.

Monday

·         Warm-up for 5 minutes using any cardio equipment

·         Cardio workout for 20 minutes (intensity level 7)

·         Cool down for 5 minutes

·         Bicep curls for 3 sets

·         Incline dumbbell press for 3 sets

·         Tricep kickbacks on a bench for 3 sets

·         Lateral pulldowns using a cable machine for 3 sets

·         Lateral raises with dumbbells for 3 sets

Tuesday: Off

Wednesday

·         Warm-up for 5 minutes using any cardio equipment

·         Interval training for 20 minutes

·         Cool down for 5 minutes

·         Plank exercises for 3 sets

·         Side plank exercises for 3 sets

·         Straight leg raises for 3 sets on a bench

Friday

·         Warm-up for 5 minutes using any cardio equipment

·         Jogging on the treadmill for 10 minutes

·         Cool down for 5 minutes

·         Lunges with dumbbells for 3 sets

·         Squats with dumbbells for 3 sets

·         Calf raises with dumbbells for 3 sets

·         Side lunges with dumbbells for 3 sets

You need to remember that these workout plans for weight loss are not enough for you to achieve your desired body. You need to couple them with eating the right kind and amount of food. 

 You get into this training program with a promise to self that you’re not going to ruin it this time. You started out enthusiastically but a few months after, you find yourself whining even the little things about it. Sounds familiar?

If it’s your nth time now to get into a training program and fear that you are just going to end up quitting (again), then it would be better to figure out why you failed. You see, many workout plans for women end up as failure because of some reasons. Check them out below:

1.       You do not make it a priority

Admit or not, one of the reasons why you fail is that you don’t make it as your priority. You have too many excuses – being busy, not having enough time, etc. In reality, if you don’t make time for anything, you will never find time for it. Those who succeeded in various workout plans for women made it by seeing to it that they make them as part of their lifestyle.

2.       You have insufficient time working out

It’s not enough to schedule your daily workout. An equally important thing to do is to make sufficient time for doing it. Approximately, it takes about 4 weeks to get into the habit of sticking to your routine. It can be tough during the first few days but if you go beyond the 3rd week, you can make it all throughout.

3.       Skipping strength training exercises

Another reason why many workout plans for women fail is because those who get into it skip the strength training exercises. Many women fear that getting into strength training will make them look like the Hulk. This is a myth that should be busted. Strength training exercises aid in boosting one’s metabolism, helps in bone density, prevent bone fractures, and lose weight.

4.       Getting into ‘just any workout’

The problem with some women is that in the desperation to lose weight in a snap, they tend to sign up into just any workout they could find without considering many things. Choosing a workout plan is like choosing for a career. You need to consider what you like and don’t like, your current fitness level, and fitness goals. Skipping this important process will easily de-motivate you in the workout and thus, the quitting.

5.       Ignoring the eating pattern

Workout alone won’t help you achieve your desired body. It is for this reason why many fitness programs these days are equipped with suggested eating plans. This is because workout plus healthy eating provides you with your desired results.