Lose Weight In Two Weeks With This Gym Training Plan

Lose Weight In Two Weeks With This Gym Training Plan

Lose Weight In Two Weeks With This Gym Training Plan

Two weeks is not a lot of time to lose a lot of weight, but if you’re committed you can start to make big changes to your body composition and, if you stick with it, the changes can be immense. Just ask the co-creator of The New Body Plan, Jon Lipsey, who took his own advice and used the training and nutrition plan to lose 10kg of fat in eight weeks. 

Below, you’ll find a two-week “block” of workouts from the New Body Plan Plus’s fat loss plan. Pair it with this fat-loss meal plan and recipe guide to help you shift your belly without giving up the foods you love.

If you want to keep going, sign up for the New Body Plan – the training and nutrition plans can transform your body in just eight weeks, but before you get started, here’s Lipsey’s motivation to do and experience of the plan. 

What made you start the New Body Plan?

It was very simple. I was overweight and unhappy with how I looked and felt. My energy levels were low and my stress levels were high. That didn’t happen overnight.

An increasing workload and a busy family life made me feel I didn’t have time to train.

I also saw a topless picture of myself on holiday that and I was “is that what I look ?” Until then I’d been kidding myself that I was in all right shape.

Had you ever done anything it before?

Never. I had never trained with the intention of improving my body composition and I’d never had anything resembling a six-pack. In my 20s I’d done a few races, and then I got into strength training, but before I started the New Body Plan I hadn’t trained seriously for about five years.

Why hadn’t you done anything this before?

If I’m brutally honest, fear. Fear of failure. I always doubted my ability to stick to a plan. And then I doubted that, if I did stick to it, I’d see any meaningful results so I nearly talked myself doing it before I even started. I realise now that it was just my mind that was holding me back.

Why did it work?

First, because it’s some really sound training and nutritional principles – concepts that are proven to get results. The other big thing is that it’s a plan that has been designed to be used in the real world.

So it’s realistic about the time you have to spend training and it involves a sustainable way of eating, rather than one that makes you feel hungry and miserable. It has also been designed to be progressive, so as you get fitter, it gets more challenging.

The idea is that you should look forward to, rather than dread, your next training session.

What’s your advice for anyone who wants to change the way they look and feel?

The first thing I’d say is that you can achieve more than you think is possible, if you use the right plan. Whether that’s the New Body Plan or another programme, it’s vital that you set yourself up for success.

You need to ask yourself why you’re doing the plan and how much you want the result. Once you have an answer to those questions, commit to the process and take it one session at a time.

Focus on executing each rep to the best of your ability and you’ll get the result you’re looking for.

Your transformation ended in May 2018. Have you kept it up?

I have. The experience changed my life. And because it is a sustainable system, I’ve managed to still exercise and eat well despite having a new baby and a heavier workload than ever. I’m 40 next year and my aim is to enter that decade in better shape than I was when I was 20.

How To Follow This Fat Loss Plan

Here’s the theory behind why the workouts are so effective, and how you can tailor the plan to your body shape goals.

Split In this two-week training block the workouts follow a pattern. The first session of both weeks is an upper-body workout, which hits your chest, back, shoulders and arms. The second is a lower-body session, which targets your legs.

The third session works your upper body again, while the fourth and final workout targets the muscle group you most want to make bigger and more defined – your abs, arms or chest. Aim to train on Monday, Wednesday, Friday and then Saturday or Sunday.

Structure Every workout in this two-week block is made up of six different exercises, which you’ll perform as straight sets.

This means you do all the sets and reps of exercise 1, sticking to the tempo and rest periods detailed, and then move on to do all the sets and reps of exercise 2, and so on until you finish all the reps of the final set of exercise 6.

This approach will fully test your muscles to improve your strength levels, while also burning enough calories to start stripping away fat.

Progression The second week of this block is similar to the first week in that it follows the same muscle-group split – upper body, lower body, upper body, then a body-part specific session, for your four weekly sessions.

The moves are also the same and in the same order, but with one major difference: to help you lose fat faster you’ll do an extra two reps in every set of the first two moves of each session, and then do a full extra set for the other four moves.

Try to lift slightly heavier weights for each move in the second week.

Tempo Alongside the sets, reps and rest period details for each exercise you’ll see a column marked “tempo”, which is a four-digit number.

Tempo is the speed at which you perform one rep, and the number is the time in seconds you take to lower and lift the weight, and pause at the top and bottom.

For example, a 2010 tempo for the bench press means you lower the bar to your chest in two seconds, with no pause at the bottom, then lift the bar in one second, with no pause at the top. X means you should do the move explosively.

Specialisation For the fourth session of both weeks you choose which muscle group you train. There are three options: abs, arms or chest. Pick just one.

These muscle-group goal workouts use straight sets the other three weekly sessions, so do the exercises in order as instructed to add serious size to your chosen muscle fast.

In the second week, as with the other three sessions, do two extra reps per set of the first two moves, then a full extra set of the next four moves to train both harder and smarter.

Workout 1: Upper Body

To make the most of this session, concentrate on some key form tips. Don’t let the dumbbells clash at the top of the bench press and avoid leaning back to use momentum on the lat pull-down. For the biceps curl and the triceps press-down, try to minimise the movement of your upper arm. That will focus your effort on the target muscle.

Workout 2: Lower Body

Front squats are technically challenging, so if you can’t get your arms into the position pictured, do them with the bar resting on the front of your shoulders and your arms out in front of you. In the Romanian deadlift keep your weight on your heels and push your bum back, keeping the bar close to your legs, to make the move effective.

Workout 3: Upper Body

When you do the bench press, make sure that you use a full range of motion, even if that means reducing the weight. You’ll get a better result when you perform the move properly. On the seated row, pictured above, aim to minimise torso movement. That will focus the effort on the back muscles. Keeping your elbows in tight to your sides will also help.

Workout 4: Specialisation Session

How to pick your specialisation: Do one of the following sessions as your fourth work the week. Simply choose the body part you most want to develop. In the second week, as with the other three sessions, do two extra reps per set of the first two moves, then a full extra set of the next four moves to train both harder and smarter.

Option 1: Abs

ExerciseSetsRepsTempoRest
1 Kettlebell swing410X60sec
2 Kettlebell halo410X60sec
3 Hanging knee raise312111160sec
4 Hanging knee raise twist312111160sec
5 Plank shoulder tap312111160sec
6 Plank toe tap312111160sec

Fast Track Your Fat Loss

Use these tips to maximise return on your gym time.

Treat every session it’s your last Imagine that every session you do is the last work the plan and that at the end of it, you’re going to have to step in front of a camera with your top off. If that’s what’s at stake, you’re less ly to coast.

Rest for succes It’s tempting to be generous with your rest periods – resting for 90 seconds, say, as opposed to the 60 seconds described in the plan.

Resting for longer may allow you to lift a slightly heavier weight, which is good for the ego. But what’s good for the ego is rarely good for the waistline.

Sticking to the rest periods will increase the energy demand (and therefore the calorie burn and fat loss effect) of the workout and help you to fatigue your muscle fibres effectively.

Remind yourself why Training intensely is tough, so when the workouts get challenging take a minute to remind yourself why you started. Also think about what you want to achieve by the end of the plan, and ask yourself honestly whether you think 50% or 100% effort is more ly to help you hit your goals.

Source: https://www.coachmag.co.uk/transformation/7231/lose-weight-in-two-weeks-with-this-gym-training-plan

How to Get in Shape in Two Weeks – Two Week Workout

Lose Weight In Two Weeks With This Gym Training Plan

Confession: Gyms intimidate me. Trainers intimidate me. Weight machines intimidate me. Or at least they did.

I was the girl in the last row of the spin class or hidden in the corner of bootcamp, desperate to be invisible.

Working out was a necessity—for my health, both physically and mentally—but the daunting task of just doing it and wading through my insecurities left me stuck in a never ending cycle of a stop-start fitness routine.

At the end of the very, very tough two weeks, I lost six pounds and two inches off my waist.

Things changed a little when I challenged myself to run the New York City Marathon last November. For four months, I ran at least three times a week (towards the end that meant up to 18 miles at once!).

As expected, I crossed the finish line with a ““You are THAT bitch!” mentaility, but my back and knees were a wreck from overcompensating because I pushed my body without having built muscle support.

Then, I didn’t workout for a whole month.

As a jumpstart to my eternal (yet never fulfilled) New Year’s resolution to “exercise more,” I wanted to prove to myself that I could make working out a lifestyle, not a special occasion. I wanted to get stronger.

I won’t lie and say I didn’t want to also see myself look more toned in form-fitting clothing (of course I did), but more than anything I decided I wanted to feel more in control of my body. I wanted to learn more discipline.

I wanted to reset myself from my sugar obsession. I wanted to get fit—quick. So, I dove right into a 14-day transformation challenge created by celebrity trainer Ngo Okafor, who trains the s of Brooke Shields, Helena Christensen, and Naomi Campbell.

He and another trainer, Sean Webb, took me under their wings at his Okafor’s new gym in NYC’s Flatiron District, Iconoclast.

At the end of the very, very tough two weeks I lost six pounds, two inches off my waist, and learned I could, indeed, quit sugar. I worked out nearly two hours a day, everyday, just his celebrity clients could—something hardly sustainable for the average person—but fully immersing helped me make exercise finally a part of my daily routine.

“I’ve been doing this for years, playing around with a combination of exercises to find a combination that would make clients look better the quickest. I test it on myself first,” Okafor tells me.

One of the catalysts for creating this program was that about a year ago, he had a client who was an actor and preparing for a TV episode where his character would be nude the entire time. The two of them worked together for three weeks to get results.

“It wasn’t until I had finite short-term quick goals that that I actually started putting the transformation plan into a format,” Okafor says.

Here's how my two weeks went down.

Courtesy

The Plan

I would be working out every single day for 14 days. Weekdays, I’d come into Iconoclast to train with Ngo or Sean, then on the weekends I was instructed to take a cardio class SoulCycle.

There were no days off, and I was to follow an elimination diet where I give up refined carbohydrates, sugar (even fruits), dairy, alcohol, and stick to just vegetables (but not starchy ones sweet potato) and lean meats.

“The key thing is the dramatic transformation is supposed to be a kick start to reset your system,” Okafor tells me. It sounded exactly what I was looking for.

The Workouts

I started every single morning at 7:30am with a 10-minute cardio warm-up on an elliptical.

Then, we’d get straight into a high intensity interval training (HIIT) circuit that involved doing four exercises with bursts of cardio in between. I’d try to go through the circuits three to four times.

I finished with 30 minutes of cardio which brought my training time to an hour and a half, minimum. Every day, we alternated upper body days and lower body days.

While people tend to favor either cardio or resistance training, Okafor designed the program to include both so that your heart rate constantly stays up while working out.

“I get your heart rate elevated higher than it normally would if you were just lifting weights by doing cardio bursts, so your body continues to burn calories and build and repair,” he explains. “It feels you’re basically running for 60 minutes.

” That is an accurate description of exactly how I felt every session.

It was a huge shift from the strictly running routine I followed prior—but ultimately better for my injury-prone knees and shins. “You’re only getting half the benefit,” he explains. “If you add weight training to it your cardio will be better and you’ll be stronger so you won’t get injured.”

Here’s an example of what a leg day with just bodyweight would look :

  • Walk sideways down a hallway and back with a resistance band on thighs
  • 20 squats with resistance band
  • Lunge down the length of a hallway and back
  • 20 single-leg glute bridges on each side
  • 60-second plank
  • 20 Toe-touches
  • Ride fan bike for 30 second sprint, 30 seconds rest, three times
  • Repeat circuit 3-4 times.
  • 30 minutes on a cardio machine

Here’s what an upper body day would look :

  • 20 bicep curls
  • 20 triceps pushdown
  • 20 Lat pulldowns
  • 20 pushups
  • 20 Triceps dips
  • Run on treadmill for three minutes: Start with 6MPH, 4 incline one minute, 6.5MPH 6 incline for one minute; 7MPH, 6 incline for one minute
  • 30 minutes on a cardio machine

Courtesy

The Nutrition

Nutrition would be the biggest, and most challenging, component of the transformation plan. You see, I did not whatsoever eat “clean” or “healthy” to start. I have an insane sweet tooth. It reached a point where I’d reach for something, anything sweet, every single hour of the work day.

And, the cravings were constant. I also took full advantage of all the carb-loading you’re encouraged to do ahead of the marathon and that made me very dependent on eating carbs sometimes three times a day: Bread, rice, pasta, you name it. I’m also a big fan of dairy. Cheese! Ice cream! Heaven.

There was no specific diet to follow, i.e. keto or paleo. I just had to learn to resist eating any refined carbs, dairy, sweeteners, fruits, beans, legumes, corn, and beverages other than water or black coffee. Once I was past focusing on what I couldn’t have, I actually realized I could have a lot of variety in my meals, which mainly consisted of vegetables and protein.

“The first few days may have you feeling a little lacking in energy, but I promise that you’ll be pleasantly surprised by how quickly your body adapts to a low-carb environment and you’ll also love how you feel as you progress through week two,” Okafor wrote in his instructions to me. “Just fill half your plate (a regular-sized meal plate, not one of those massive plates that you get when you eat out at a restaurant) with lean protein and half your plate with vegetables.”

What to Expect

Okafor warned me that the first adjustment during this program would be weaning off of sugar. “Consuming fewer calories than usual can make you lethargic. You’re tired and your body is exhausted, and it’s just tough to make it through the day,” he warned me. In the first three days of the 14-day program I felt sugar withdrawal—hard.

I was sleepy, and slow, and my cravings were so, so bad. I felt a dull, ache-y headache on my left temple that persisted day and night. It didn’t help that office birthdays and festive dessert deliveries my way meant sugar galore. I pushed through and, by the end of the first week my body adjusted. It got easier and easier to say no to sweets.

Miraculously, cutting carbs, dairy, and the other restricted food were much, much easier. Also, giving up alcohol was more annoying, if anything, since my job takes me to so many social situations where drinking is expected. Seltzer and lime became my best friend.

The other difficult part of the program was adjusting to the workouts themselves and the fast pace of it all.

“There’s really no rest and it’s done in a way that your body is fatiguing, your lungs are fatiguing–you could get lightheaded,” Okafor said. That’s exactly what happened on my very first workout with him, which was a legs-focused circuit.

By the end of it, I genuinely felt nauseous and had to lie on the floor with my legs up to get blood flowing back up to my upper body.

Over time, I’d be able to do the exercises more quickly, with mere seconds between each set instead of minutes.

I noticed changes in my strength, fast (for example, on week one, I could barely do five regular pushups, by the second week, I was doing 20 in a row).

Even looking in the mirror, I could tell my shoulders, arms, and back were more defined while my glutes looked more lifted and legs and waist overall seemed whittled down.

“When you put pressure on the body, it either breaks or adapts. It was just enough pressure for your body to adapt, and it does so quickly because it wants to live,” Okafor explained. “We fear the pain and toughness of any situation, but what we don't realize is how resilient the human body is and how smart the human body is.”

Courtesy

The Takeaway

After two tough weeks, I ultimately lost six pounds, two inches off of my waist (nine inches off my body overall), and I could see the changes. Friends and colleagues did, too. My face thinned out. My stomach flattened. Even my thighs got leaner. Most importantly, I felt great.

I no longer let intimidation sink me whenever I walked into the gym.

I feel more confident using equipment machines and weights—and now know not only what to do, but exactly what exercises make sense together and are most effective.

One month after the project, and I've consistently weight trained three times a week, reveling every time I increase in weight or push through more reps than I was able to do the week before.

That being said, I found it extremely difficult to fit in working out a minimum of an hour and a half, at least five days a week with my super busy work schedule.

Unless you have an insanely flexible schedule or complete control over the structure of your day ( only the rich and famous can have), it is an exhausting commitment and definitely not sustainable for the average person whose job doesn't require them to be super fit. I could, however, see someone doing this in the short term before a wedding or other big event.

I feel less of a victim to my cravings.

While I would never volunteer to restrict myself from all the joy I get from food forever—it was no fun having to go on a date drinking seltzer and the time I could only eat bok choy when my coworkers grabbed lunch at a dimsum spot was pretty tragic—I feel less of a victim to my cravings. I am more in control of my eating habits than ever.

During the experiment, I actually cooked at home and prepared lunch ahead instead of resorting to Seamless. I also learned that what I’m eating makes the biggest, biggest difference in how I look in feel.

I could run 30+ miles a week ( I was during marathon training), but if I’m not paying attention to what I’m eating, I’m canceling my own hard work out.

The experiment ended right before a big holiday party I was hosting. I picked out the tiniest silver dress, hoping to show off my results. The week prior it was a teensy tight but this time, it easily slipped right on.

All night, friends were commenting not only on how i looked, but how much confidence I was radiating having proved my own strength to myself. While I definitely planned to take all the workouts I learned and immediately signed up for a gym to keep going, I loosened up on the strict eating guidelines.

That holiday party, my carb-deprived self happily scarfed down some spaghetti. It's all about balance, right?

Source: https://www.elle.com/beauty/health-fitness/advice/a27/i-got-in-shape-in-two-weeks/

The 8 Best Exercises for Weight Loss

Lose Weight In Two Weeks With This Gym Training Plan
Written by Ryan Raman, MS, RD on August 19, 2019

It’s estimated that half of all American adults attempt to lose weight every year (1).

Aside from dieting, exercising is one of the most common strategies employed by those trying to shed extra pounds. It burns calories, and this plays a key role in weight loss.

In addition to helping you lose weight, exercise has been linked to many other benefits, including improved mood, stronger bones, and a reduced risk of many chronic diseases (2, 3, 4).

Here are the 8 best exercises for weight loss.

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Walking is one of the best exercises for weight loss — and for good reason.

It’s convenient and an easy way for beginners to start exercising without feeling overwhelmed or needing to purchase equipment. Also, it’s a lower-impact exercise, meaning it doesn’t stress your joints.

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 12-week study in 20 women with obesity found that walking for 50–70 minutes 3 times per week reduced body fat and waist circumference by an average of 1.5% and 1.1 inches (2.8 cm), respectively (6).

It’s easy to fit walking into your daily routine. To add more steps to your day, try walking during your lunch break, taking the stairs at work, or taking your dog for extra walks.

To get started, aim to walk for 30 minutes 3–4 times a week. You can gradually increase the duration or frequency of your walks as you become more fit.

Summary Walking is a great exercise for beginners, as it can be done anywhere, doesn’t require equipment, and puts minimal stress on your joints. Try to incorporate more walks into your day-to-day activities.

Jogging and running are great exercises to help you lose weight.

Although they seem similar, the key difference is that a jogging pace is generally between 4–6 mph (6.4–9.7 km/h), while a running pace is faster than 6 mph (9.7 km/h).

Harvard Health estimates that a 155-pound (70-kg) person burns approximately 298 calories per 30 minutes of jogging at a 5-mph (8-km/h) pace, or 372 calories per 30 minutes of running at a 6-mph (9.7-km/h) pace (5).

What’s more, studies have found that jogging and running can help burn harmful visceral fat, commonly known as belly fat. This type of fat wraps around your internal organs and has been linked to various chronic diseases heart disease and diabetes (7, 8, 9).

Both jogging and running are great exercises that can be done anywhere and are easy to incorporate into your weekly routine. To get started, aim to jog for 20–30 minutes 3–4 times per week.

If you find jogging or running outdoors to be hard on your joints, try running on softer surfaces grass. Also, many treadmills have built-in cushioning, which may be easier on your joints.

Summary Jogging and running are great exercises for weight loss that are easy to incorporate into your weekly routine. They can also help burn belly fat, which is linked to many chronic diseases.

Cycling is a popular exercise that improves your fitness and can help you lose weight.

Although cycling is traditionally done outdoors, many gyms and fitness centers have stationary bikes that allow you to cycle while staying indoors.

Harvard Health estimates that a 155-pound (70-kg) person burns around 260 calories per 30 minutes of cycling on a stationary bike at a moderate pace, or 298 calories per 30 minutes on a bicycle at a moderate pace of 12–13.9 mph (19–22.4 km/h) (5).

Not only is cycling great for weight loss, but studies have found that people who cycle regularly have better overall fitness, increased insulin sensitivity, and a lower risk of heart disease, cancer, and death, compared with those who don’t cycle regularly (10, 11).

Cycling is great for people of all fitness levels, from beginners to athletes. Plus, it’s a non-weight-bearing and low-impact exercise, so it won’t place much stress on your joints.

Summary Cycling is great for people of all fitness levels and can be done outdoors on a bicycle or indoors on a stationary bike. It has been linked to various health benefits, including increased insulin sensitivity and a reduced risk of certain chronic diseases.

Weight training is a popular choice for people looking to lose weight.

According to Harvard Health, it’s estimated that a 155-pound (70-kg) person burns roughly 112 calories per 30 minutes of weight training (5).

Also, weight training can help you build strength and promote muscle growth, which can raise your resting metabolic rate (RMR), or how many calories your body burns at rest (12).

One 6-month study showed that simply doing 11 minutes of strength-based exercises 3 times per week resulted in a 7.4% increase in metabolic rate, on average. In this study, that increase was equivalent to burning an additional 125 calories per day (13).

Another study found that 24 weeks of weight training led to a 9% increase in metabolic rate among men, which equated to burning approximately 140 more calories per day. Among women, the increase in metabolic rate was nearly 4%, or 50 more calories per day (14).

In addition, numerous studies have shown that your body continues to burn calories many hours after a weight-training workout, compared with aerobic exercise (15, 16, 17).

Summary Weight training can help you lose weight by burning calories during and after your workout. It may also help you build muscle mass, which raises your resting metabolic rate — the number of calories your body burns at rest.

Interval training, more commonly known as high-intensity interval training (HIIT), is a broad term that refers to short bursts of intense exercise that alternate with recovery periods.

Typically, a HIIT workout lasts 10–30 minutes and can burn a lot of calories.

One study in 9 active men found that HIIT burned 25–30% more calories per minute than other types of exercises, including weight training, cycling, and running on a treadmill (18).

That means HIIT can help you burn more calories while spending less time exercising.

Furthermore, numerous studies have shown that HIIT is especially effective at burning belly fat, which is linked to many chronic diseases (19, 20, 21).

HIIT is easy to incorporate into your exercise routine. All you need to do is choose a type of exercise, such as running, jumping, or biking, and your exercise and rest times.

For example, pedal as hard as you can on a bike for 30 seconds followed by pedaling at a slow pace for 1–2 minutes. Repeat this pattern for 10–30 minutes.

Summary Interval training is an effective weight loss strategy that can be applied to many types of exercises, including running, jumping, biking, and more. Incorporating interval training into your routine can help you burn more calories in less time.

Swimming is a fun way to lose weight and get in shape.

Harvard Health estimates that a 155-pound (70-kg) person burns approximately 233 calories per half hour of swimming.

How you swim appears to affect how many calories you burn. Per 30 minutes, a 155-pound (70-kg) person burns 298 calories doing backstroke, 372 calories doing breaststroke, 409 calories doing butterfly, and 372 calories treading water (5).

One 12-week study in 24 middle-aged women found that swimming for 60 minutes 3 times per week significantly reduced body fat, improved flexibility, and reduced several heart disease risk factors, including high total cholesterol and blood triglycerides (22).

Another advantage of swimming is its low-impact nature, meaning that it’s easier on your joints. This makes it a great option for people who have injuries or joint pain.

Summary Swimming is a great low-impact exercise for people looking to lose weight. Moreover, it may help improve your flexibility and reduce risk factors for various diseases.

Yoga is a popular way to exercise and relieve stress.

While it’s not commonly thought of as a weight loss exercise, it burns a fair amount of calories and offers many additional health benefits that can promote weight loss.

Harvard Health estimates that a 155-pound (70-kg) person burns around 149 calories per 30 minutes of practicing yoga (5).

A 12-week study in 60 women with obesity found that those who participated in two 90-minute yoga sessions per week experienced greater reductions in waist circumference than those in the control group — by 1.5 inches (3.8 cm), on average(23).

Additionally, the yoga group experienced improvements in mental and physical well-being (23).

Aside from burning calories, studies have shown that yoga can teach mindfulness, which can help you resist unhealthy foods, control overeating, and better understand your body's hunger signals (24, 25).

Most gyms offer yoga classes, but you can practice yoga anywhere. This includes from the comfort of your own home, as there are plenty of guided tutorials online.

Summary Yoga is a great weight loss exercise that can be done nearly anywhere. It not only burns calories but also teaches you mindfulness to help you resist food cravings.

Pilates is a great beginner-friendly exercise that may help you lose weight.

According to a study sponsored by the American Council on Exercise, a person weighing around 140 pounds (64 kg) would burn 108 calories at a 30-minute beginner’s Pilates class, or 168 calories at an advanced class of the same duration (26).

Although Pilates may not burn as many calories as aerobic exercises running, many people find it enjoyable, which makes it easier to stick to over time (27).

An 8-week study in 37 middle-aged women found that performing Pilates exercises for 90 minutes 3 times per week significantly reduced waist, stomach, and hip circumference, compared with a control group that did no exercise over the same period (28).

Other than weight loss, Pilates has been shown to reduce lower back pain and improve your strength, balance, flexibility, endurance, and overall fitness level (27, 29, 30).

If you’d to give Pilates a go, try incorporating it into your weekly routine. You can do Pilates at home or one of the many gyms that offer Pilates classes.

To further boost weight loss with Pilates, combine it with a healthy diet or other forms of exercise, such as weight training or cardio.

Summary Pilates is a great beginner-friendly exercise that can help you lose weight while improving other areas of your physical fitness, such as strength, balance, flexibility, and endurance.

How much weight you can expect to lose from exercise depends on many factors.

These include:

  • Starting weight. People who weigh more tend to shed more pounds than those who weigh less. Still, the percentage of body weight lost is similar (31).
  • Age. Older people tend to carry more fat mass and less muscle mass, which reduces your RMR, or how many calories your body burns at rest. A lower RMR can make it more difficult to lose weight (32, 33).
  • Gender. Women tend to have a greater fat to muscle ratio than men, which can affect their RMR. As a result, men tend to lose weight quicker than women, even if they consume a similar number of calories (32).
  • Diet. Weight loss occurs when you burn more calories than you consume. Thus, a calorie deficit is essential to losing weight (34).
  • Sleep. Studies have found that a lack of sleep may slow the rate at which you lose weight and even increase your cravings for unhealthy foods (35, 36).
  • Medical conditions. People with medical conditions depression and hypothyroidism may lose weight at a slower rate (31, 37, 38).
  • Genetics. Studies have shown that weight loss has a genetic component, which may affect certain people with obesity (31).

Although most people want to lose weight quickly, experts often recommend losing 1–3 pounds (0.5–1.36 kg), or approximately 1% of your body weight, per week (39).

Losing weight too fast can have negative health consequences. For example, it can result in muscle loss and increase your risk of conditions gallstones, dehydration, fatigue, malnutrition, headaches, irritability, constipation, hair loss, and irregular periods (40, 41).

What’s more, people who lose weight too fast are more prone to regaining it (42).

It’s important to keep in mind that weight loss is not a linear process, and it's common to find yourself losing weight more quickly when you first get started.

Summary Many factors affect how much weight you can realistically expect to lose with exercise. Most experts recommend losing 1–3 pounds (0.5–1.36 kg) per week, or approximately 1% of your body weight.

Many exercises can help you lose weight.

Some great choices for burning calories include walking, jogging, running, cycling, swimming, weight training, interval training, yoga, and Pilates.

That said, many other exercises can also help boost your weight loss efforts.

It’s most important to choose an exercise that you enjoy doing. This makes it more ly that you’ll stick to it long term and see results.

Source: https://www.healthline.com/nutrition/best-exercise-for-weight-loss

Get In Better Shape in 2 Weeks: A Workout Plan

Lose Weight In Two Weeks With This Gym Training Plan

This two-week program will quickly have you stronger than yesterday.

  • Workout 1
  • Workout 2
  • Day3
  • Day 4
  • Rest

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If your exercise routine needs a kick-start or you’re a beginner unsure of what to do first, having a plan is key.

We’re here to help. Our two-week exercise routine can provide structure to your workouts with a goal to increase strength, balance, and mobility.

Do this workout four days per week with a one-day break in between, if possible.

At the end of the two weeks you should feel strong, powerful, and accomplished –– you’ve definitely put in the sweat equity. Ready, set, go!

Complete 3 sets of each exercise before moving on to the next.

Squats

from Exercise GIFs via Gfycat

3 sets, 15 reps

There’s nothing much more foundational than a squat, so kicking things off with this bodyweight version is a great place to start. During the movement, ensure your shoulders are back, your gaze is ahead, and your knees fall out, not in.

Incline dumbbell press

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3 sets, 10 reps

You’ll need a bench and some dumbbells to perform this exercise. If you’re a beginner, start with 10- or 12-pound dumbbells until you’re comfortable with the movement. Position the bench at a 30-degree angle. Use your chest muscles to lead the arm extension.

Lunges with dumbbell

via Gfycat

3 sets, 12 reps each leg

Adding a bicep curl to a lunge adds a layer of difficulty, challenging your muscles, and balance, in an additional way. Again, if you’re a beginner, start with lighter-weight dumbbells, 8 or 10 pounds, until you feel stable in the movement.

Face pulls

via Gfycat

3 sets, 10 reps

Targeting your shoulders and upper back, face pulls may seem awkward at first, but you’ll feel the burn in no time. Use a resistance band anchored to a point above your head to complete.

Plank reach-under

from Exercise GIFs via Gfycat

3 sets, 12 taps

Ending the workout with a core-specific exercise is a great way to go. Spice up a regular plank by adding this reach-under tap. Pay special attention to your lower back, making sure it doesn’t sag, and that your hips stay square to the ground.

Complete 3 sets of each exercise before moving on to the next.

Modified thruster

from Exercise GIFs via Gfycat

3 sets, 12 reps

Combining a squat with an overhead dumbbell press creates a compound movement, which works multiple muscles and joints for extra calorie burn. Five- or 8-pound dumbbells should work well for a beginner.

Step-up

from Exercise GIFs via Gfycat

3 sets, 12 reps each leg

Challenge your balance and stability while strengthening your leg muscles with step-ups. Hold a dumbbell in each hand for an added challenge. Push through your heels to focus on your glutes throughout the movement.

Cable crossover

via Gfycat

3 sets, 10 reps

Target your chest with a cable crossover. Use a cable machine at the gym or two resistance bands. Make sure you’re pulling with your pectorals, not your arms.

Lateral lunge

via Gfycat

3 sets, 10 reps each leg

Side-plane movement is important in a well-rounded exercise routine. Focus on sitting back into your glutes at the bottom of the movement to get the most it, from a strength and mobility standpoint.

Superman

via Gfycat

3 sets, 10 reps

Deceivingly simple, the superman exercise is core-specific, working both the abs and lower back muscles. Go as slowly and as controlled as you can during this movement. Aim for a slight pause at the top.

Complete 3 sets of each exercise before moving on to the next.

Side-step

via Gfycat

3 sets, 10 steps each way

A banded side-step is great for warming up your hips before a workout, but it also serves to strengthen those muscles as well. The lower you squat down, the harder this exercise will be.

Row

via Gfycat

3 sets, 12 reps

Strengthening your back muscles is vital to maintain good posture and ease of daily life. Use a resistance band as shown here. Dumbbells can also work.

Lunge

via Gfycat

3 sets, 12 reps each leg

Lunge your way to stronger legs. Only body weight is required. Step forward so your legs form a triangle with the ground and lower down into a stationary lunge.

Leg kickbacks

from Exercise GIFs via Gfycat

3 sets, 12 reps each leg

Strengthen your hips and glutes with kickbacks. Go slowly, raising your leg as far off the ground as it will go while keeping your pelvis square to the ground.

Plank

via Gfycat

3 sets until failure

The plank recruits many muscles in your body, not just your abs, which makes it a truly effective exercise to include in your routine. Your core needs to be strong and stable in this stance. Take care that your shoulders are also down and back and your neck is neutral.

Complete this workout as a circuit: Complete 1 set of jumping jacks, then move to the bicycle crunch, etc., until you’ve completed all 5 exercises. Then rest and repeat the circuit twice more.

Jumping jacks

via Gfycat

1 minute

Classic but effective, jumping jacks will get you moving. If the jump is too much, just tap your feet out one by one instead.

Bicycle crunch

from Exercise GIFs via Gfycat

20 reps

By keeping your head, neck, and upper back lifted off the ground throughout this movement, your abs stay engaged the whole time. Make sure your chin stays untucked. Focus on the torso twist to target your obliques.

Squat jumps

via Gfycat

10–12 reps

Squat jumps are high intensity, but they have a high payout. Focus on exploding upward through the balls of your feet, jumping as high as you can go, and then landing softly on the balls of your feet. Use caution with this exercise if you have any lower-body injuries or joint problems.

Glute bridge with band

via Gfycat

15 reps

Completing a glute bridge with a band right above your knees adds another layer of tension, requiring more muscle activation from your glutes and hips. Squeeze your glutes and engage your pelvic floor at the top.

Mountain climber

via Gfycat

20 reps

Core and cardio in one, mountain climbers require strength and endurance. Pick up speed once your form is stable.

For a beginner, one day of complete rest will be ideal for recovery. The other two days you could take a stroll or do an easy hike.

Give it two weeks and come out stronger with this routine. For people on vacation or away from a gym for a while, this routine can be easily done with equipment you can pack in your bag. (For dumbbell replacements, consider water bottles with sand.)

Focus on making each movement count, establishing the muscle-mind connection. Your body will surely thank you for choosing to move!

Nicole Davis is a Boston-based writer, ACE-certified personal trainer, and health enthusiast who works to help women live stronger, healthier, happier lives. Her philosophy is to embrace your curves and create your fit — whatever that may be! She was featured in Oxygen magazine’s “Future of Fitness” in the June 2016 issue. Follow her on Instagram.

Source: https://www.healthline.com/health/fitness-nutrition/two-week-workout

Here’s The Weekly Workout Plan You Need If You Want To Lose Weight

Lose Weight In Two Weeks With This Gym Training Plan

If you're trying to lose weight, a weight loss workout plan can be very helpful.

Getting regular exercise can help you meet your goals in a healthy, sustainable way—but sometimes, just knowing where to start can be a high hurdle to clear.

From how often you sweat to the types of workouts you do, there are endless possibilities when you're getting into a fitness routine, and it can be a lot to think about.

Before we really get into it, we want to make it clear that weight loss as a goal isn't necessarily for everyone.

For anyone who has a history of disordered eating, even if you're in recovery, you should speak with a doctor before you pursue any weight-loss goal, including starting a new exercise routine.

And even if you don't have a history of disordered eating, it's really important to have realistic expectations and make sure you're pursuing weight loss in a healthy way.

Results can be incredibly difficult to come by, may take a very long time to achieve, and are also really hard to maintain. Plus, exercise is only part of the equation. Your eating habits matter (more on that below), and getting sufficient sleep and keeping stress levels low are both important, too. With so many factors at play, it's no wonder weight loss is a very unique experience for every person.

When it comes to the exercise part, we’re here to take some of the guess work the equation. Trainer Adam Rosante, C9 Champion brand ambassador and author of The 30-Second Body, developed a weight loss workout plan just for SELF readers to get you going. It incorporates the strength training, cardio, and rest days you'll need to meet your weight-loss goals.

It’s not enough to get out there and get sweaty: Weight loss requires strategy

We can’t talk about working out for weight loss without mentioning one other crucial element of meeting your goals: your eating habits. To create a calorie deficit that leads to weight loss, you have to eat fewer calories than you're burning, says Rosante. You also need to be cognizant about what you’re eating, making sure to eat quality calories and watch portion sizes.

“Nutrition is priority numero uno—you can’t out-train a bad diet,” he adds.

“Eighty percent nutrition plus 20 percent training equals 100 percent beast!” But there’s no need to completely overhaul your life at once if it feels too overwhelming at first, he says.

“If you’re in the habit of working out, that may naturally lead you to start exploring healthier eating options. If you’re not there yet, that’s cool—just start working out and make some tweaks. Start small.”

And when it comes to working out, Rosante says, “Variety is the spice of life.” But that doesn’t mean changing it up willy-nilly. “I am not a fan of randomly programmed workouts where you’re just doing different things every day,” he says. “You want a program that you can progress with, and you have key indicators that you’re making progress.”

That’s exactly what the plan below does. You can use it as a starting point, and tailor it to your needs once you’re comfortable. And if you miss a workout once in a while? No big deal—get back on board with your next one and keep going. It’s a marathon, not a sprint (unless it’s HIIT day—but we’ll get to that).

Here’s the basic breakdown of what you’ll be doing:

  • Strength training three days a week, one hour per session
  • High-intensity interval training one day a week, 20 minutes per session
  • Steady-state cardio one day a week, 35 to 45 minutes per session
  • Two days of active recovery

Source: https://www.self.com/story/heres-the-weekly-workout-plan-you-need-if-you-want-to-lose-weight