Various Exercises

Exercise Workout Plan Lose Weight – 5 Easy Steps

In this article I want to share with you how to put an exercise plan together that is going to help you to lose weight.

This is good for beginners in order to ensure that you get results.

Try to remember that this is a journey, and nothing happens overnight good results occur providing that you have a good plan in place.

I am going to show you how in these 5 Easy Steps

Step 1 – Goal Setting

Step 2 – 6 week Plan

Step 3 – 12 Week Plan

Step 4 – Mix It Up – Save boredom

Step 5 – Action – Start TODAY!

Why?

Firstly, I want to talk you through why these steps are important for you to achieve success.

How often have you decided to lose weight in your lifetime?

What has your success rate been?

Are you like many people where you start with great intentions and then after 14 days or sometimes more, we give up or go off the rails?

With my Exercise Workout Plan I want to show you how to lose weight and be healthy and fitter which will lead to a changed lifestyle.

The key to this exercise plan is to ensure that you have long term fitness, so we start slow. We start to build up gradually to allow our bodies to get used to the changes, so it becomes a habit.

Usually when people embark on a course of exercise by the end of 30 days half of everyone who started are back to square one. At the end of 90 days 79% of people will be back to where they started which is nowhere with no results!

The other big problem that people have is that everyone wants a quick fix. You start with good Intentions but then give up when you do not see quick results.

This is NOT a quick fix exercise plan but one where you have a journey of success to get your desired results.

Step 1

The first thing that I want you to do is to get yourself a book that you can use as a journal. I usually use an A5 booklet with lined pages. You will also need a pen and highlighters to use in your book.

The key to success is to set yourself a goal. Remember this goal is unique to you.

How do you set a goal?

In order to achieve success with your exercise plan and lose weight you first need to follow these simple guidelines. SMART Goal

SMART Goals

Specific

Measurable

Achievable

Realistic

Timely

Your weight goal must be specific to you.

Then you want a measurable goal which in this case is weight ……… kg or lbs

Think about whether this is achievable. So, for instance if you currently weigh 14 stone which due to having a baby but prior to this you have always been 12 stone, then trying to get to 10 stone is going to be much harder. Start with something that is challenging but you know is achievable.

The next thing that you need to consider is if this realistic. This is about being in the right frame of mind to ensure that you set out on your journey and you are willing to do what is necessary to achieve your desired result.

The last thing that you need to do is ensure that you set a timely goal. This means setting out when you want to achieve your goal by. So, for instance if I want to lose 2 stone of weight in a healthy achievable rate, I will probably look to lose an average of 2lbs per week. Therefore, I would set a goal of 3 months.

Now I want you to write down in the front of your journal your goal.

EXAMPLE

I want to be 12 stone.

I want to achieve this in 3 months

I also find that if you have something to work towards Example Holiday, Wedding, Party etc that it gives you something to aim for.

Invariable I also use an item of clothing to help me especially when embarking on exercise.

My goal would therefore look something like this.

12 stone

3 months ready for my holiday.

I am going to fit into my black dress

The reason I add the item of clothing is that when you embark on an exercise plan you will add on muscle which weighs differently to fat.

Step 2

Next thing that we need to do is put our fitness plan together. I always put a plan together in bite size chunks. I therefore will start with my 4 to 6 week plan.

Research shows that if you embark on a healthy journey with ‘Baby Steps’ then you are more likely to achieve results.

An exercise plan to lose weight as a beginner should look something like this:

Week 1 and 2 – 2 x 30 Minute Sessions

Week 3 and 4 – 3 x 30 Minute Sessions

Week 5 and 6 – 4 x 30 Minute Sessions

I will then decide the days that I am going to exercise which should fit in with the best days during the week to give you the greatest success. Do this for the first 6 weeks adding the extra sessions in as you progress.

The next thing which is important is to think about the type of exercise.

Cardio – Burn Calories

Strength – Develop Lean Muscle

Core – Build Strong Platform

Flexibility – Reduce chances of injury, increase mobility, improve postureMe Yoga

Remember it is important to build slowly and mix things up. Start with the basics and have a good foundation. Work to your own ability.

Once you have your plan write it in your journal.

This is part of your specific goal timely to achieve Your Goal.

An idea of a beginner’s plan would look like this.

Week 1 & 2

30 Minute – Walk -Tuesday 10am.

30 Minute – Pilates – Thursday 3pm

Week 3 & 4

30 Minute – Walk – Monday 9.30am

30 Minute – Weight Session – Wednesday 11am

30 Minute – Pilates Session – Friday 10am

Week 5 & 6

30 Minute – Walk – Monday 9.30am

30 Minute – Pilates – Wednesday 11am

30 Minute – Weight Session – Thursday 10am

30 Minute – Walk/Run Mix – Saturday 9.30am

When a FITNESS EXERCISE PLAN is written down there is a 90% success rate. Do not worry if you miss a session if you make this up on another day.

Stick to your plan and achieve your goal.

Step 3

Now on the same principle I want you to look at your next 6 week plan. I usually start with the first 6 weeks but add longer sessions as you get used to exercising.

Week 7 & 8

30 Minute – Walk/Run Mix – Monday 9.30am

30 Minute – Pilates – Wednesday 11am

30 Minute – Weight Session – Thursday 10am

30 Minute – Walk/Run Mix – Saturday 9.30am

Week 9 & 10

45 Minute – Walk/Run Mix – Monday 9.30am

45 Minute – Body Weight Workout – Tuesday 11am

45 Minute – Yoga – Thursday 10am

45 Minute – Cycle – Friday 9.30am

Week 11 & 12

60 Minute – Dance – Monday 10.00am

30 Minute – HiiT Workout – Tuesday 11am

45 Minute – Yoga – Thursday 10am

60 Minute – Cycle/Pilates Split Session – Saturday 9.30am

Now add this Exercise Workout Plan into your journal.Me Strength

Step 4

Please ensure that you Mix Up Your Workout. The reason that we need to do this is to ensure that we achieve success and start to see results.

Try new things and enjoy your workouts. It is important that you have fun and do not take yourself too seriously.

You can try mixing up your sessions Example 15 Minute Cardio, 15 Minute Strength & 15 Minute Stretch equals one workout.

Challenge yourself so that you are not being too repetitive as our body will plateau and it is at this stage that you will stop seeing results. Once this happens you will be back to where you began and we do not want this. For most of us we want long term gains and to change our lifestyle.

The other thing I like to add in is a reward which gives you smaller goals to achieve.

An example of this could be after my first 2 weeks I will treat myself to a new workout tee shirt. In 4 weeks I will buy myself a new workout outfit.

This helps to keep you going and feel good about what you have done.

 

Step 5

ACTION NOW!

Start today – Write your plan …………….

 

Conclusion

It is important that before you embark on your new fitness exercise plan that you ensure you are fit for the exercise you embark on. If, you are unsure then you must seek medical advice prior to starting.

Think about your Ability, Goal and Fitness Level prior to putting your plans together. Initially this might be difficult so my advice is to stick to the number of days and length of time. Then if you need just change the type of exercise.

Example:- if you had 3 x sessions which were 2 x cardio and 1 x stretch but you were finding this too difficult then change your plan to 1 x cardio, 1 x strength and 1 x stretch.

Remember this is your plan and it is your goal.

Please let me know how you get on and I wish you all the best.

Good Plans achieve Great Results!

12 comments

  1. johnny higgins

    I think that if people are going to try to get in shape then they must follow a plan that they can stick with. And they must be able to see some results in a short period of time to stay motivated. I’ve learned that dramatic weight loss in a very short period of time is not harmful when done the right way.

    1. Imelda

      Thank you Johnny,

      That is so true which is what I wanted to get across with my Exercise Plan. It is important to take it slow and then you will see the results you want to achieve.

      Thank you so much for taking the time to leave me your comments.

  2. Sharon

    Hello,

    I think a key to sticking to an exercise plan is selecting an exercise you enjoy, you’re more likely to succeed if you don’t dread the activity. Also, for me, it’s important to have a routine, e.g. a set time and set days when I exericse.

    This programme is very straight forward, sometimes people take a stab at coming up with their own routine and often they are uneducated or over-enthusiastic. My relative joined a gym once (paid annual membership and all) and did 2 hours, he’d never been to the gym before and never went back after that day. Your approach above is good insofar as it builds people up, so well done on that!

    1. Imelda Easthorpe

      Thank you Sharon,
      I really appreciate your comments and so pleased that my article came across in the manner that I wanted to deliver it.
      Starting slowly and building up does determine long term success and so key to change habits.
      Thank you again

  3. Corneila

    Hi Imelda,

    That is a very interesting way to work out an exercise plan and I can see that it will definitely help to keep the boredom at bay. It starts out easy enough by setting your goal, if you can do that then the next step where you have to exercise for 6 weeks the routine has been set. So that would make it easier to do step 3 and upwards.

    A good way to get in shape and something I will definitely try.

    1. Imelda Easthorpe

      Thank you Cornelia,
      I really appreciate your comments and so pleased that you plan on giving it a try. Setting your goal is the initial place to start to get your results.
      Thank you once again for your great comments.

  4. YMaestro007

    Although, I often spend most of my days at the office thumping away at my keyboard, I always create some time every week to work out as the importance of exercising can’t be overstated. Also, my body is in good shape, I feel I can still adapt the 12 week plan stated above as I don’t have a specific regimen for exercising. However, I need to know if I’ll also have to change my diet to make it work?

    1. Imelda Easthorpe

      Hello and thank you so much for your comments and pleased that you feel this is something that you can do to get yourself started.

      In answer to your question about diet the answer is yes! Exercise and food are intrinsically linked and a definite must to become healthy. Watch this space for information on good eating habits.

      Thank you so much

  5. Ella

    I totally agree with you that the most important step to take first is to have the clear mental goal and direction that we want the progress to be. Whether we want to achieve the goals and the kind of realistic goals we want to achieve while planning the workouts. With that, it then becomes a matter of discipline and motivation to keep on going to achieve the weight loss goals. Thanks

    1. Imelda Easthorpe

      Thank you Ella,

      I really appreciate your feedback and so pleased that you agreed with the content that I provided in this article.

      It is really important for me that people achieve success in their pursuit of exercise and having a good plan is the start.

      Thank you

  6. Ali

    What a nice post you wrote Imelda! I really enjoyed reading it and could not be silent about your post so I decided to leave my comment here and say Thank You for sharing this quality post. Actually I was looking for information about the exercise workout plan to lose weight and when I landed on your website and read this post, it answered all my questions in details and it was exactly what I wanted to know.
    I’m happy that you’ve decided to write about this topic and share it with others. It’s very useful post in my opinion and can definitely be used as a great source for everyone who is interested to know about this topic.

    I will definitely come back to your site again to read more posts. Keep up quality articles! 🙂

    Best,
    Ali

    1. Imelda Easthorpe

      Hello Ali,

      Thank you so much for taking the time to send me your comments this is greatly appreciated.

      I am also so pleased that you have found this information useful and also believe that others will in fact do the same.

      I am really passionate about health and fitness and how I can help others so this is lovely to hear from you.

      Thank you once again for your comments.

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