Fast Weight Loss For Beginners In Valparaiso Full Training Program
You are getting a weight loss workout program better than 99% of paid programs for free. This is a full training program for fast and effective weight loss.
It’s time a professional gym gave you a clear cut path to weight loss, better health, and confidence without expecting anything in return.
Why are we doing this?
Because we want to make Valparaiso one of the most fit cities in the world.
We set big goals so they scare us a little bit and excite us a lot. We firmly believe health and fitness should be available to anyone courageous enough to work on themselves.
Many of you reading this might be thinking about the New Year and what goals you’re going to set.
That’s great! Setting a goal is one of the first steps.
But now you’re wondering how you follow through.
That’s where we come in.
In this article you’re going to get an overview of how an effective weight loss plan works. Then you’ll learn how to use and follow the plan. You’ll be able to use this proven routine and follow it for months and see fast and effective results.
We have a downloadable version for you to take to the gym with you. Don’t want to go to the gym? Don’t worry, the program can also be done in the comfort of your own home.
How does that sound?
Awesome? Good, let’s get started.
The Weight Loss Basics
Every fat loss program should follow some basic principles. We’ll outline each principle and then explain more throughout the article.
- The warm-up should be dynamic in nature and incorporate different movement types.
- Total reps should be higher on every set.
- Rest periods should be minimized.
- The exercises should utilize as many muscles as possible and be “total-body.”
- Alternating exercises or super-setting for upper and lower body is vital.
- Cardio should be incorporated when you begin the strength training.
- A clear cut nutrition guideline should be laid out. You can’t out-train a bad diet!
Can some of these principles be debated? Yes.
But don’t throw out the baby with the bath water. We have used these principles with every client we have worked with and nobody has complained about their results yet. That means you’re getting a tried-and-true way of attacking weight loss.
And don’t forget, following these basic principles will far exceed 99% of the fad programs out there today.
Weight Loss Nutrition
I want to triple check that you read principle #7. Following any fat loss plan without combining it with a nutritional program is a waste of time.
No matter how hard you train your tail off, eating crummy food to reward yourself for a workout won’t work.
Don’t even try this program if you’re not ready to commit to a nutritional plan!
We’ll also follow up this workout program article with more nutritional guidelines to help you get started.
That’s it, those are the basics. Let’s jump in to the program that will shed that body fat going into the New Year!
Personal Trainer Approved Weight Loss Program
We are going to focus on multi-muscle exercises to get the biggest metabolic effect, aka “fat burn,” and alternate exercises between your upper and lower body.
We will start with 3 sets of each exercise. You’ll perform 10-15 repetitions per set with each exercise.
If you need a refresher on reps and sets watch this video.
Note: If you’re a true beginner and the only squat you have done lately is picking something up off the ground, change 3 sets to 2 sets for the first 2 weeks.
It will look like this:
Week 1: 3 sets of 10 repetitions
This is the learning new exercises phase. Do your best to figure out what the right weights are for you. They should be challenging but not too difficult where it’s hard to get the weight into the starting position.
There are detailed exercise videos showing you how to do them properly on our YouTube Page.
Week 2: 3 sets of 10 repetitions
This looks like the same as last week but now you can increase intensity because you feel more confident with the weights. Add a tad bit more weight if you feel really confident.
Week 3: 3 sets of 12 repetitions
Use the same weight as last week. We are slowly increasing reps. This will increase the difficulty plenty. Feel the discomfort and fight through it!
Week 4: 3 sets of 15 repetitions
Week 5: 4 sets of 12 repetitions
Week 6: 5 sets of 10 repetitions
Week 4 through 6 will be continuing to drive more reps into the mix and adding in sets to mitigate some of the intensity but still be challenging enough to drive weight loss.
Print out program directions here.
Workout Frequency, Rest, and Cardio
I’m going to outline two days of workouts below. That means you can use this program twice a week or as much as four days a week.
Take a day off in-between day 1 and 2 if you can. If you choose to work out four days a week try two days on, one day off, two days back on. For example, work out Monday and Tuesday, take a break Wednesday, then work out Thursday and Friday.
We recommend pushing it harder if you want the fast results. This means you should add 20-60 minutes of cardio on your “off-days” aka non-weight lifting days.
Make sure you try our “D1” exercises to give you more ideas and check cardio off.
If you’re just getting back into the swing of things don’t try to go for the full 20 minutes. Work your way up!
Now, you’re probably wondering what you should expect after starting this workout. You should start feeling different already by week one. Then you’ll start seeing visual differences in week 2 or 3. And by week 4 and 6 you’ll see some serious physical changes.
Now let’s go over the actual program. I highly recommend you download the free program to print it out. I also added some extra progressions and regressions on the worksheet for you to advance through.
*Attention* Don’t forget to push yourself in your workouts and lock your eating habits in as you use this program.
Weight Loss Weights Workout Day 1 And 2
Step 1:
Try foam rolling for 5-10 minutes if you have one available. If not, move on to the next step.
Step 2:
Dynamic Warm-Up – 10-15 minutes (See video for examples)
Step 3:
In the program notice A1 and A2 means to do both exercises back to back, which equals one set. The levels are denoted at 1, 2, and 3. Start with #1 and work your way up gradually.
Cardio For Weight Loss
Energy Systems, also known as Cardio
Add “D1” into the program once you feel like you can get through your A’s to C’s with quality form and intensity.
Day #1, D1) 10-15 kettlebell or dumbbell swings every minute on the minute. Your goal is 6-10 rounds. You want to swing as fast as possible to get the heart rate up and stimulate fat loss.
Day #2, D1) 30 second bike sprints. This means you pedal the bike as fast as possible like you’re running from the undead and then you take 60-90 seconds of rest and do it again for 4-6 rounds.
That’s the program!
Now you have a step-by-step way to lose weight safely, correctly, and effectively.
I recommend you watch all the videos on our YouTube Channel to make sure you’re doing the exercises correctly.
If you have any questions from here on out message Lift Life Fitness on Facebook here and we’ll get back to you right away.
How To Do Weight Loss Split Squat
Final Fat Loss Notes
Ask questions! Don’t attempt something in this program unless you feel mostly confident.
We are here to help you and all of the trainers here at Lift Life Fitness want to help you.
You don’t have to be a client or even want to be a client. Let’s help spread health and fitness to everyone in Valparaiso and make this one of the fittest cities in the world.
Here is the downloadable version
Now take this program and charge in to the New Year with purpose and conviction! Focus on becoming your best self every day.
Lift Life!
Zach Lloyd
Coach/Owner at Lift Life Fitness
