Weekly Exercise Regimen To Lose Weight

Ladies, aren’t you just so over the home workouts after the CRona craziness that had us at home all day and night in the last two years or so? The home exercise phase was great for the most part while it lasted, but now it is time to hit the gym with this 7 day gym workout plan for women by Suzy, with a free pdf download.

What is good about this 7-day free gym workout plan for weight loss is that it is specially designed for women, taking into account that females train differently from men and lose weight at a slower pace. Workout plans for women only are significant because men build muscle and lose weight faster than women.

Generally, a gym is such an intimidating place when you are just starting out. Weightlifting equipment and the feeling that everyone is watching your every move, just makes you want to walk out and never come back.

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I have always shared the story about how scary everything and everyone looked the first time I signed up for a gym membership. If you were to ask me today what is the one piece of advice I would give to a gym newbie, it would be this:

This is the secret to easing gym anxiety. You must always have a weekly workout plan. You will look like you know what you are doing, even if you are still trying to figure things out. A 7-day gym workout plan will always give you the confidence to walk into the weight room like a boss! I promise you!

The best weekly routine for the gym should comprise 3-4 days of cardio, three alternate days of weight lifting, and one rest day. A combination of cardio and strength training gym workout plan gives women a better chance at burning fat.

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If your goal at the gym is to lose fat, you need to have a mix of cardio and strength training days because as science has it, the lean muscle mass you have, the more calories your body burns.

We now know that lean muscle makes it easier for men to lose weight, so it only makes sense that a good workout plan for women is tailored to build lean muscle in order to achieve fat loss.

To get the most out of your 7-day gym workout plan, make sure that your diet is also as optimized for fat loss. Your meals should include all three macronutrients- carbohydrates, protein, and fats. Excluding some of these macros from your diet will deprive your body of the essential nutrients required for proper function.

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This 7-day gym workout is a full-body workout designed to work several muscles at once. The foundation of the workouts in this plan includes compound lifts such as squats, deadlifts, bench presses, pulls, and shoulder presses.

To warm up for the free gym workout plan for weight loss, you will start each set with 15 repetitions (reps), using a lighter weight, and then increase the weight as you reduce the reps.

How to Do the Moves for the 7-Day Free Gym Workout Plan for Weight Loss Monday Romanian deadlift (works hamstrings and glutes)

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Holding 15-25lbs dumbbells in each hand (or barbell in both hands), stand with knees slightly bent, feet shoulder-width apart, and palms facing your thighs.

Lower the weight as far as you can go without rounding your back, and push through your heels to slowly bring the weight back to starting position while squeezing your butt.

Load the barbell with weights at the squat rack (if this is your first time, practice with only the barbell without the weights until you are comfortable).

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Slowly lower your body into a squat using your hips until your thighs are parallel to the floor, and pause for a second or two. Use your hips to push yourself up and repeat.

Contract the abs, back straight, and step forward with the right leg, bending both knees with the back knee almost touching the floor and the front leg and knee forming a 90-degree angle.

Load the leg press with appropriate weights and adjust the seat to a 45-degree angle. With your feet shoulder-width apart and knees at a 90-degree angle, place the feet high on the plate to work the glutes and hamstrings.

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Grab the handles and unlock the machine and straighten your legs to push the weight away from you, keeping your back flat on the seat and core engaged.

Contract your abs, maintain a straight back as you lower your hips into a squat, until your thighs are parallel or below parallel.

Carefully roll the barbell on your thighs and rest it on your hips. (For a comfortable hip thrust, place a squatting pad or towel on the part of your hips where the barbell will sit).

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Place your arms on the barbell for support, and thrust your hips up while squeezing your glutes. Thrust back down and repeat. Always push the weight through your heels as you thrust your hips up, and take care not to hyperextend your spine during this exercise.

Load the barbell appropriately (if this is your first time, practice with only the barbell without the weights until you are comfortable with the grip and form).

Use four fingers to grip the barbell and lock the grip by placing the thumb over the fingers. Your hands should be placed slightly wider than shoulder-width apart.

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Tighten your core as and use your chest muscles to drive the barbell down, keeping your elbows at a 45-degree angle to your torso.

Lean over and place your left hand on the bench for support. Plant your right leg on the floor and bring your right elbow close to your body, and your upper arm parallel to the floor.

Keep your core tight and slowly kick back your arm until you feel the contraction. Do not fling your arm as you extend it. Repeat to complete the set and switch sides.

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Keeping your elbows fixed in an upright position, drive the dumbbell behind your head until your forearms are parallel to the floor.

30 minutes rowing machine or treadmill workout (alternate 1-minute hard rowing with 2 minutes easy to moderate rowing or walk between 4% and 6% incline on treadmill).

Engage your abs by pulling in your belly button and lift your head, arms, shoulders, and legs off the floor and hold for 20- 30 seconds. And repeat to complete the set.

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Contract your abs and place one leg on top of the other as you lift your hips off the floor. Hold for 30 seconds.

Stand up straight with feet shoulder-width apart, keeping knees soft and feet firmly planted. The kettlebell should be on the floor in front of you.

Stand with feet wider than hip-width, feet turned at a 45-degree angle, holding a dumbbell or kettlebell in front of your chest.

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Step out to the side with your right leg, and bend at the knee while keeping your left leg and back straight.

So, what next after this 7-day gym workout plan? You do not have to switch to another workout plan at the end of the week. You can follow this plan for 4-6 weeks if you want to see insane results. Just increase the intensity by adding weights or more repetitions and sets.

You must check this guide on healthy habits that will help you lose weight if you are not sure how to get your diet right.

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And remember that at the end of the day, if you are a beginner, it matters less which workout routine for beginners you end up choosing because the BEST WORKOUT ROUTINE is the one that you will commit to long enough to see results.