Weight Loss Workouts Plan
The key to making a real change to how you look is doing a lot of compound exercises, moves that involve multiple muscle groups.
These target the maximum amount of muscle fibres and provoke a hormonal response that conducive to losing fat and gaining muscle.
To make these workouts even more effective, we’ve arranged them as supersets, where you do 2 exercises back to back.
The supersets in this plan target different muscle groups, so you might do a chest exercise followed by a back move.
This allows you to maintain a high level of intensity because while one body part is working, the other one is recovering. The workout variables such as sets, reps, tempo and rest have also all been manipulated to give you the biggest chance of success.
How are the workouts structured?
You do 3 workouts a week and each one contains 3 supersets, 2 exercises done back to back. You do the same moves each week for 4 weeks before moving on to the next set of workouts. The workouts have been designed using a split routine system, which means you work particular muscle groups in a workout, rather than your whole body. You do, however, work each major muscle group at least once a week.
Why should I do supersets?
Doing supersets reduces the amount of time you spend resting during a workout, which ensures that the intensity of the session remains high. The workouts tend to start with the most demanding moves at the beginning, which allows you to lift as much weight as possible. The exercise tends to get slightly less challenging as the workout progresses because you’re fatigued.
What weight should I use?
Pick a weight that means you struggle to complete the final couple of reps of the last set. This is likely to mean that you need to use a weight that is at least 70% of your one-rep maximum, the weight you can lift once the perfect form.