Fitness Exercise Plan for Weight Loss

Goal: To burn fat and lose weight, fast. These workouts burn up to 400-600 calories, and on this program people typically lose 1-3 lbs a week.

The Weight Loss Program Details:

5 workouts for 4 weeks. Perform the fitness challenge workout on week 4, record your result, then repeat the program again. It's fine to switch some of the cardio sessions to the pool, bike or rower if you are confident enough that these will drive up your heart rate and maximize your fat burning.

Weight loss will vary from person to person. The healthiest and most efficient fat loss would be between 1-3 lbs a week for people who are between 20-30 lbs over their ideal body weight, and 1-2 lbs a week for people who are between 10-20 lbs over their ideal weight. Don't try to exceed this- the body knows that fat is the most effective energy source it has, and so it wants to hold on to it. At a rate of 1-3 lbs a week the body won't notice that you're losing weight and it won't feel deprived. But if you starve yourself, your body will stop burning fat and start burning muscle instead, lowering metabolism(muscle controls metabolism) and reducing tone- exactly the opposite of what you want to achieve! This is why crash diets don't work- when you finish the diet, nice and light from shed muscle and water loss, and then start eating again, the body will put the weight back on, hence the term yo-yo dieting. Don't do it! Go in nice and slow and get results that last.

Now, take a print out of following tables for each week uptill week 4. There are three empty columns against each day for you to fill in. So, start scribbling all over it - you'll find ticking off workouts and filling in food logs is one of the easilest way to boost your motivation. To know in detail about what all details you can fill in these columns, refer the article for using fitness diary pages.

Week One

Treat yourself mean, get yourself lean. You will find this week really hard. Your brain is engaging with your body and getting it to do movements that are unnatural to you. But make a commitment to yourself: go through the learning process and do all the workouts even if you can only do 1 rep.

	Workout	Completed	Comments	Food Log
Monday	Cardio Workouts
Tuesday	Upper Body Workout
Wednesday	Plyometrics
Thursday	Rest
Friday	Cardio Workouts
Saturday	Lower Body Workouts
Sunday	Rest

Week Two

New movements are now becoming engraved in your brain memory card and feeling more natural and fluent. This week won't be so hard mentally but physically you can push yourself a little bit harder. But don't go nuts- you may be keen but if you double your workout you'll overtrain! Progress gradually.

	Workout	Completed	Comments	Food Log
Monday	Ab Workouts
Tuesday	Cardio Workouts
Wednesday	Rest
Thursday	Plyometrics
Friday	Upper Body Workouts
Saturday	Lower Body Workouts
Sunday	Rest

Week Three

You will be feeling results by now. Movements will be fluent and a little bit easier, and your mental attitude will be starting to change. See yourself getting more confident in your workouts.

	Workout	Completed	Comments	Food Log
Monday	Cardio Workouts
Tuesday	Upper Body Workout
Wednesday	Plyometrics
Thursday	Rest
Friday	Cardio Workouts
Saturday	Lower Body Workouts
Sunday	Rest

Week Four

Make this your best week so far. Now you know what is contained in a month's fat-loss program, are you going to sign up for another one? Sit down and reflect on the month: what's worked, what hasn't? What can you improve on? Have you been as strict as you thought you would be at the beginning? Have you pushed yourself as hard as you thought? If you sign up for another 4 weeks, try and better what you've done that's your challenge.

	Workout	Completed	Comments	Food Log
Monday	Ab Workouts
Tuesday	Cardio Workouts
Wednesday	Rest
Thursday	Plyometrics
Friday	Upper Body Workouts
Saturday	The Fitness Challenge
Sunday	Rest