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The Best 12-Week Workout Plan for Losing Weight

How to use the workout plan

The Best 12-Week Workout Plan for Losing Weight

For optimal fat loss, you will do 60 min of cardio per day on off days from training and 20-30 minutes either fasted or post-workout on lifting days. As each week passes you can use the program exactly as is laid out above, or you can tweak by adding/subtracting certain movements and/or simply changing the order in which the exercises are done.

What is the best 12-week workout plan?

The best and most effective way to lose fat and get in shape is to consistently incorporate moderate-intensity exercise in your daily routine. Doing cardiovascular exercise and strength training two to three times a week, together, will help you get leaner and toned faster and increase your metabolism. To get lean and stay lean, you need to go on a calorie deficit. You need to eat less and burn more calories in order to achieve the targeted fat loss you are after. Combining cardio, strength training, and a balanced diet will make the whole process easier, and the end result – not only in looks but in health as well – will be well worth it. Doing intense cardio workouts will not only keep you motivated but will also help you burn fat very efficiently.

 12-Week Workout Plan for Losing Weight
12-Week Workout Plan for Losing Weight

The Best 12-Week Workout Plan for Losing Weight

The plan above will work well for anyone who can do 3 to 5 sets of 10-12 reps of each exercise. For best results, you should ideally have a minimum of 3 to 5 weeks to train before summer so that you can train the fat that you want to lose first before moving on to working towards the muscle groups. By doing this training regimen you will be able to grow a specific amount of muscle, which will lead to a leaner physique with a lot of definition. Remember, that just as your muscles burn more fat when they are working, when you are resting they need to rest to rebuild, and then they need to burn the fat that you have accumulated. Here are the exercises and the order that they should be done.

How to use the workout plan

Do at least 8 strength training workouts per week Week. The Best 12-Week Workout Plan for Losing Weight.

  • Week 1: Ascent or High step-ups (basically the same exercise but done up in the weight room)
  • Week 2: Old School medicine ball throws and sprints Week
  • 3: Front and lateral hops and hurdles
  • Week 4: Ox, overhand, fly and reverse medicine ball throws
  • Week 5: Dips
  • Week 6: Farmer’s walks or low bar dips
  • Week 7: Drag/drag push-ups
  • Week 8: Swings
  • Week 9: 4 sets of a heavier than normal cleans, you will feel them after a few weeks
  • Week 10: Frog crawl and push-ups with 1 arm
  • Week 11: Jumps (either wide or tall)
  • Week 12: Overhead squats It’s important to get the body used to the exercises that are already part of your weekly routine. We’re talking about adding them to your workouts, and not doing anything different.
  • Conclusion

Compound lifts such as the deadlift and squats will be your biggest contributors to both hypertrophy (mass gaining) and muscular thickness. Both will also have a significant effect on body fat reduction.

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