The Elite Physique

Weight Loss Exercise Routine

Weight Loss Exercise Routine

A weight loss exercise routine doesn’t have to be boring or even high-intensity.  It’s about finding a program that you like and that you can stick to.  If you like what you are doing, it’s

This weight loss program will help you drop the pounds and reshape your body.  To make weight loss possible, adopt this routine and stick to it for at least 12 weeks.  However, you should see and feel changes in the first 2-3 weeks.

weight loss exercise routine

Formulate Your Weight Loss Program

Let’s map out a game plan for your weight loss journey.  Your plan should include some cardiovascular and weight training exercise.  This is ideal for losing body fat and developing your lean muscle. While the cardio work lowers your overall body fat, the weight training will build your muscle.  The final outcome is a nicely sculpted physique.

A basic rundown of what your weight loss exercise routine can look like:

Monday – Chest / Shoulders / Triceps / Abs
Tuesday – Cardio such as walking
Wednesday – Back / Legs / Biceps / Calves
Thursday – Cardio such as walking
Friday – Chest / Shoulders / Triceps / Abs
Saturday – Cardio such as walking
Sunday – Back / Legs / Biceps / Calves

Keep that rotation pattern going for as long as you are seeing and feeling results.

Walking for Cardio – Beginner Weight Loss

Walking is a good form of cardio to include for weight loss.   It’s easy for beginners and pretty convenient as well.  Best of all, it doesn’t cost anything.  Just get out and get moving.

Ryan Raman, MS, RD at states, “According to Harvard Health, it’s estimated that a 155-pound (70-kg) person burns around 167 calories per 30 minutes of walking at a moderate pace of 4 mph (6.4 km/h) (5).”

A good way to start your cardio off is walking about 3 days a week for 20-30 minutes. Stick to that format for 3-4 weeks and then increase it to 40-45 minutes.  If you find that walking is betting stale, toss in a 30 second to 1 minute run every 5 minutes.  That will increase the intensity and burn more calories.

Weight Loss Exercise Routine

Using weight training as a part of your weight loss protocol is a great way to transform your body.  Keep in mind that muscle is lean and doesn’t take up much space, as opposed to fat which is bulking and takes up a lot of space. So, don’t be afraid to lift weights and build a little lean muscle.

Now, join over 73,000 men and women and get on the weight loss bandwagon and get in shape.  Download my free weight loss guide below and get a jumpstart to your new goal…


Free Weight Loss Guide

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Karen Sessions NSCA-CPT

Free Weight Loss Guide

My name is Karen Sessions and I am a life-time natural female bodybuilder, multi-certified fitness instructor, author, specialist in performance nutrition, and a success coach. I've been in the fitness industry since 1988! I teach people Just Like You how to transform their bodies, get in shape, build muscle, lose fat and compete in Bodybuilding, Physique, and Figure Competitions. When you have the CORRECT information you can have total confidence and turn your dreams into reality... and I can help transform YOUR body. I have helped THOUSANDS of clients reach their goals and I can help you, too. Be sure to grab my free gift above so you can start moving toward your goal.

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