Weekly Workout Plan To Lose Weight And Gain Muscle

The best weight loss tips for women looking to start a workout plan to lose weight, get lean and build strength. Learn the benefits of weightlifting combined with a Keto diet menu to help you burn fat, have more energy and feel confident. Whether you are just looking try a new challenging weightlifting routine or looking for Hiit workouts for beginners, The Mermaid with Muscles will provide you the ultimate guide for using gym equipment, meal prep ideas, Keto recipes and weekly workout plans. We offer workout programs to lose weight, workout programs for strength, weightlifting and cardio workouts. You’ll find the best gym workout routines, gym workout tips, how to lose weight fast and how to burn fat naturally without burn fat supplements. Plus all the details to help you get started on a Keto Diet with keto recipes and how to get into ketosis and maintain ketosis and a healthy lifestyle in and out of the gym

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If you want to lose weight walking in the gym with a workout plan and an efficient weight-loss strategy to follow will get you the best weight loss results. With this plan you will know how to build your own weekly weight loss workout plan to help you meet your goals, in a healthy, sustainable way.

Weight Loss Workout Plan: Your Weekly Fitness Plan To Lose Weight

You’re ready to commit to your weight loss goals, that's the hardest part, but now you're staring at the crowded weight room thinking ok I'm here, now what should I do at the gym today.

Trying to come up with a workout plan on the spot is probably one of the main reasons you aren't getting results. Let's change that, shall we?

I'm going to show you how to make your own workout plan, so you can start every week with a game plan, walk in the gym with determination and have the most efficient workout every day.

How To Create Your Own Weight Loss Workout Plan

The Weekly workout planner is fail proof and will map out the perfect workout plan for women to burn fat, build muscle and enter the gym with determination!

Fill Out the date and time & make it an official appointment. You should even write it in your daily planner you use like it's a damn doctors appointment or a meeting that you can't miss!

Most of us ladies flock to the cardio section of the gym, however, the most effective type of exercise that burns fat and gets you the toned body you're most likely after is high-intensity interval training and lifting weights (*)

Buy 5 Week Workout Program Fitness Program Planner Workout Online In India

The workout planner is broken down into 4 circuits, each circuit has 3 exercises. You do all three exercises then rest no more than 30 secs to 1 minute, that's 1 round, do 3 rounds to complete each circuit!(*)

Focus on a different muscle group each day. You want to focus your workouts on your larger muscle groups Legs, Back and Chest and then add in some exercises for your other muscles groups into the mix. For example:

I was going to just list a bunch of exercises for each muscle group, but then you might not know how to do them. I recommend checking out my Workouts You Should Try Pinterest board. I have pinned a bajillion workouts and have them all nicely organized into categories for legs/booty, upper body, core etc! I post daily workouts on Instagram @, so you’ll have new ideas and exercises to try out each week

Day Workout Schedule That Balances Strength And Cardio

You want to make your workout plan realistic, so it really depends on what you can realistically fit into your lifestyle and schedule.

Ideally you should work out at least three times a week to stay consistent, but if you know that 3 days will be pushing it with your schedule just start with 2 days and once you successfully follow through on those two days add a third and so on. Best case scenario, five days a week and getting in 10, 000 steps a day!

Regardless of what your schedule allows right now don’t let that stop you from just moving your body more each day, even if that means you just start walking for 20-30 mins a few times a week will get you closer to your health and weight loss goals. (*)

A 4 Week Workout Plan For Weight Loss, From A Certified Trainer

Ideally your workouts would be about 45 minutes- 1 hour, but again it depends on your schedule. If 30-minute workouts work better for you that will still lead to amazing weight loss results. And if you’ve had a long day and only have time/the energy for quick 15-minute workout or walk that still a great way to stay consistent and get some movement in for the day.

The mistake most women make is thinking they need to be doing more cardio, which actually isn’t the most efficient way to burn fat. Strength training overall actually burns more fat and will build lean sexy muscle.

Grab a notebook and start writing down how much weight you use for each exercise and strive to gradually use heavier weights. Also, as your workouts start to get easy reduce the amount of breaks and rest time in between sets.

Weight Loss Workout Routine (beginner & Advanced)

As always please leave a comment below or message me with any questions, I'd love to help you out!I want to help you get to your after photoso I have created a free 7-day weight loss plan you can download as well!