BEGINNERS WEIGHT LOSS WORKOUT PLAN FOR INDIVIDUALS ABOVE 85 KG

BEGINNERS WEIGHT LOSS WORKOUT PLAN FOR INDIVIDUALS ABOVE 85 KG

DESCRIPTION

  • The Beginners Weight Loss Workout Plan for Individuals Above 85 kg” is a tailored program designed to kickstart weight loss journeys for those starting at a higher weight. This plan focuses on accessible and effective exercises, including low-impact cardio activities like brisk walking or cycling, along with beginner-friendly strength training using bodyweight exercises. With an emphasis on gradual progression and consistency, this plan provides a gentle introduction to exercise while promoting sustainable weight loss. Whether you’re aiming to shed a few pounds or embark on a significant transformation, this beginner’s plan offers a supportive framework to help individuals achieve their weight loss goals safely and effectively.

Workout Plan Overview:

  • Day 1: Full Body Strength and Cardio

    1. Warm-Up:

      • Duration: 5-10 minutes
      • Activities: Brisk walking, marching in place, arm circles.

    2. Strength Training:

      • Bodyweight Squats: 2 sets x 10-12 reps
      • Knee Push-Ups: 2 sets x 8-10 reps
      • Assisted Bodyweight Rows (using a table or bar): 2 sets x 8-10 reps
      • Plank: 2 sets x 20-30 seconds

    3. Cardiovascular Exercise:

      • Duration: 20-30 minutes
      • Activities: Brisk walking, cycling on a stationary bike, or using an elliptical machine.

    4. Cool Down:

      • Duration: 5-10 minutes
      • Activities: Gentle stretching for major muscle groups.

    Day 2: Active Recovery or Flexibility

    1. Active Recovery:

      • Duration: 20-30 minutes
      • Activities: Light walking, swimming, or gentle yoga.

    2. Flexibility and Mobility:

      • Duration: 15-20 minutes
      • Activities: Static stretches targeting major muscle groups.

    Day 3: Upper Body Strength and Core

    1. Warm-Up:

      • Duration: 5-10 minutes
      • Activities: Light jogging in place, arm swings, shoulder rolls.

    2. Strength Training:

      • Assisted Pull-Ups (using a resistance band or assisted pull-up machine): 2 sets x 8-10 reps
      • Incline Push-Ups (hands elevated on a bench or step): 2 sets x 8-10 reps
      • Plank: 2 sets x 20-30 seconds
      • Russian Twists (without weight): 2 sets x 10-12 reps per side

    3. Cool Down:

      • Duration: 5-10 minutes
      • Activities: Gentle stretching for upper body muscles.

    Day 4: Low-Impact Cardio and Core

    1. Low-Impact Cardio:

      • Duration: 20-30 minutes
      • Activities: Swimming, water aerobics, or walking on a treadmill at a moderate pace.

    2. Core Exercises:

      • Leg Raises (lying on the floor): 2 sets x 10-12 reps
      • Modified Bicycle Crunches: 2 sets x 10-12 reps per side
      • Plank: 2 sets x 20-30 seconds

    Day 5: Lower Body Strength and Flexibility

    1. Warm-Up:

      • Duration: 5-10 minutes
      • Activities: Light jogging in place, leg swings, ankle circles.

    2. Strength Training:

      • Bodyweight Lunges: 2 sets x 10-12 reps per leg
      • Glute Bridges: 2 sets x 10-12 reps
      • Calf Raises (holding onto a stable surface for balance): 2 sets x 12-15 reps
      • Seated Forward Bend (stretching hamstrings): 2 sets x 20-30 seconds

    3. Cool Down:

      • Duration: 5-10 minutes
      • Activities: Gentle stretching for lower body muscles.

    Day 6: Active Rest

    1. Active Rest:
      • Duration: 20-30 minutes
      • Activities: Light walking, leisurely bike ride, or gentle yoga.

    Day 7: Rest and Recovery

    1. Rest Day:
      • Avoid strenuous exercise.
      • Focus on restorative activities like gentle stretching or meditation.

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