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I am looking for a sample weekly workout plan at the gym for weight loss.?
Can someone let me know what I should be doing at the gym (how much strength training, interval training, cardio) should I do each week to maximize weight loss?
It's not that complicated.
Your body is the physical result of adaptations to environment and demands.
It will become the result of adaptations to changes to the environment and demands (which includes habits of activity, nutrition, and rest).
Those are the three components:
activity, nutrition, and rest (repair of wear and removal of stress)
Make a plan - ANY PLAN - that includes about an hour of energetic activity every day. Doesn't matter what, as long as it's energetic / vigorous. You want to experience MILD discomfort, as that's THE signal that you're triggering adaptation.
Comfort = keeping things the same or getting fatter. Too much discomfort is also bad, though - may cause injury or excessive soreness which can make you avoid exercise.
You only need ONE hour of MILD discomforting (exerting) activity per day to pay TWENTY THREE hours of dividends in feeling more energetic and becoming thinner.
For nutrition, remember that the stomach (organ) is only the size of your fist - and that although it CAN stretch, there are no modern-world reasons for it to do that. Portion to your fist - maybe and a half. Then, do a quick stretch of OTHER muscles just prior to meals so you keep a stretching sensation where it belongs.
Processed food is fat-and-diabetic-making stuff. Select the less-processed foods, especially the grains, cereals, starches. Add lots of fiber to the diet, and keep the portions to the fist. You'll eat more times a day and that's good, too.
Lay off the alcohol.
Make sure the rest is good-quality, and spend at least 30 minutes of quality, alone, quiet time each day, just letting the mind know it has nothing to do at that time, but rest.
Activity; Nutrition; Rest
Whatever your plan, put it on PAPER and STICK to it.
In 6 weeks, notice what changes you've created - and re-work the plan, based on knowing the body is designed to adapt to whatever environment and demands you give it.
Create environmental and demand changes and go another 6 weeks, sticking to that new plan.
Over time, you'll learn what works best for YOU - and you'll become the master of your personal domain.
Have FUN with this.
|
Weight Watchers 2011 3 Month Tracker Journal Sale Price: $7.85 Eligible for free shipping!Availability: Usually ships in 1-2 business days |
Vitamin B12 Patch (8 Patches) List Price: Sale Price: $19.95 You save: $30.00 (60%) Eligible for free shipping!Availability: Usually ships in 1-2 business days |
|
Weight Watchers 2011 Points Plus Deluxe Kit with Calculator and Points Clicker Sale Price: $94.00 Eligible for free shipping!Availability: Usually ships in 1-2 business days |
Beauty Ion Pro Standard Galvanic Micro Current Face Lift and Skin Reconditioning System Sale Price: $476.18 Eligible for free shipping!Availability: Usually ships in 4-5 business days |
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What is the recommended weekly weight loss for men?
Depending on how much you weigh, about 3 lbs a week.
watch me lose weight loss weekly weigh in #3 * lost 17 lbs
