How To Structure A Workout Plan To Lose Weight | *2019*

Workout Plan To Lose Weight - people working out

Structuring a weight loss workout plan can be easily learned or understood. So as long as you observe these basic principles, you’ll have workouts that help you to lose weight.

DO NOTE! You cannot out-exercise a poor diet! So, the first step will be making sure that you’re at a caloric deficit every day and you should clean up your diet as much as you can.

So its a good thing you are here because with the right know-how and guidance, anyone can build a body they can be proud of.

A good fitness program will have 3 components:

  • Flexibility
  • Cardiovascular Training
  • Resistance Training

The Most Overlooked Component of Workout Plans – “Flexibility Training”

It’s best to engage in stretching exercises daily as a part of your weight loss workout plan. 15 to 20 minutes of stretching will help to lengthen your muscles and also strengthen them. Yoga or Pilate classes are excellent ways to satisfy this component.

Both are good for stretching you out and aligning your body while strengthening your core. While all the flexibility training in the world will make almost no visible differences on your body, being flexible will help you execute your movements better with less risk of injury.

Stretching daily should be your aim!

Cardiovascular Training That Should Be Included In Your Workout Plan To Lose Weight

Commonly known as Cardio, cardiovascular training is any activity that increases your heart rate for a prolonged period of time. Some examples are brisk walking, running, swimming, bicycling, rowing, etc. These are all very effective forms of cardio.

Workout Plan To Lose Weight - Woman Running

There are two types of cardio

Depending on your level of fitness, it’s suggested that you choose one type and go with it until you can improve. The best type of cardio to perform is the one that you will be willing to do consistently over time.

Your goal should always be to reach a level of fitness where your cardio sessions are high intensity. However, if you’re severely overweight, it may be best to stick to low intensity cardio such as walking.

You’ll be less likely to get injured and it will be easier. As you shed the excess pounds, you’ll get lighter and eventually be able to take on higher intensity training. Here patience is key. Exercise Burnout should be avoided at all cost!

If you’re doing light cardio, your weekly workout plan should be 5 to 6 times a week. If you’re doing high intensity cardio, 3 times a week will suffice, or at most 4. You really do not need to have more than 4 high intensity sessions a week.

The Best Way To Implement Resistance Training In Your Weight Loss Plan

Resistance Training basically weight training and where you lift barbells, dumbbells or use the elegant resistance machines at the gym. The goal of resistance training is to strengthen your muscles and joints.

A well-rounded workout plan will have a mix of cardio and resistance training in it. For example, if you do 3 high intensity cardio sessions a week, you may wish to do resistance training on the 2 days when you take a break between each cardio session.

If you do light cardio 5 times a week, you may wish to engage in about 15 to 20 minutes of resistance training before you go for your walk or swim.

Resistance training exercises can be done with weights or your own bodyweight. Depending on your level of fitness, you may decide if you wish to use heavier or lighter weights.

Always focus on compound movements, rather than isolation exercises. A deadlift or squat will always be better for weight loss than a bicep curl or a calf raise. Compound movements engage more muscle groups and burn more calories.

The Best Way to Structure Your Training Program

Training for weight loss is different from training for body building or lean bulking. If you’re building your body and trying to make it muscular, isolation movements may help to carve out better muscles. If you’re trying to shed the stubborn fat, compound movements are more effective.

Armed with this knowledge, structure a workout plan or training program where you exercise 5 to 6 days a week with flexibility training every day. Resistance training twice or three times a week. Cardio 5 times a week if its light and 3 times a week if it’s high intensity.

Always have a day of rest where you do nothing. Even two days is fine but remember to get back on the third!

Lastly, be consistent with your training program and avoid skipping workouts. If you skip one today, you might end up skipping the next day and the day after that.

Next thing you know, you’ve not trained in 10 years. So be alert and stick to your workout regimen. That’s the only way you’ll see results.

The only way to not achieve your goal is to if you give up. So fight through and remain consistent. DON’T GIVE UP!



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