8 week gym program to lose weight effortlessly and simply

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By Dmitrii0 comments
A sample of 8 week gym program to lose weight

With this easy-to-follow workout program, you can see noticeable effects on the scale in as little as eight weeks. According to the Mayo Clinic, a safe and healthy target for weight reduction is dropping a couple of pounds weekly. This means that in as little as two months, you can lose up to 16 pounds. Below is a sample gym program to lose weight that should be simple to fit into even the busiest schedule. The start of this work out strategy will concentrate on shedding fat, building lean muscle and increasing your endurance.

The Beginning of this Gym Program to Lose Weight

Eight week gym program to lose weight

8 week gym program to lose weight

On Monday, you should do toning and cardio. You’ll need 5 minute warmup on cardiovascular gear of your choice.
10 minutes of cardio work out. On a scale of 1 to 10 in perceived exertion, aim for an intensity level of 6. This should cause somewhat labored respiration, but you’re capable to keep this speed for some time.
5 minute cooldown
3 sets of bicep curls
3 sets of tricep pulldowns with rope
3 sets of lateral pulldowns on cable machine
3 sets of front lifts with dumbbells

Wednesday Cardio and Core

5 minute warmup on cardiovascular gear of your choice
3 sets of plank exercises. Hold each for 30 to 60 seconds.
3 sets of crunches on a stability ball
3 sets of bicycle crunches
10 minutes of interval training on cardiovascular gear of your choice
5 minute cooldown

Friday Cardio and Lower Body

5 minute warmup on cardiovascular gear of your choice
3 sets of lunges with dumbbells
3 sets of squats onto stability ball
3 sets of leg curls on machine
10 minutes jogging on the treadmill
5 minute cool-down

Saturday 30 minutes of brisk walking

For the next section of this work out strategy, anticipate to step up the cardiovascular training and your strength training.

Monday Toning and Cardio

5 minute warmup on cardiovascular gear of your choice
20 minutes of cardio work out. On a scale of 1 to 10 in perceived exertion, aim for an intensity level of 7. This should cause labored respiration and a certain feeling of tiredness.
5 minute cooldown
3 sets of bicep curls on cable machine
3 sets of incline dumbbell press
3 sets of tricep kickbacks on a bench
3 sets of lateral pulldowns on cable machine
3 sets of lateral raises with dumbbells

Wednesday Cardio and Core

5 minute warmup on cardiovascular gear of your choice
20 minutes of intervals: 90 seconds at a degree 9 in perceived exertion followed by 30 seconds at level 3 in perceived exertion. Repeat 10 times.
5 minute cooldown
3 sets of plank exercises. Hold each for 60 seconds
3 sets of side plank exercises. Change sides to finish one set
3 sets of straight leg raises on a seat
Thursday: 20 minutes on cardiovascular gear of your choice

Friday Cardio and Lower Body

5 minute warmup on cardiovascular gear of your choice
10 minutes jogging on the treadmill
5 minute cooldown
3 sets of lunges with dumbbells
3 sets of squats with dumbbells
3 sets of seated calf raises with dumbbells
3 sets of side lunges with dumbbells

Saturday 20 minutes on the stationary bike

For each work out of this gym program to lose weight, intention to finish 10 to 12 repetitions per set. When choosing dumbbells for your exercises, pick a pair of dumbbells where your muscles reach exhaustion by the last repetition of each set.

Updated: January 21, 2017 Author: Dmitrii
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I have become a master of my own weight without exhausting diets or fasting. No, I am not yet another guru from the weight-loss industry. I am just a regular guy who wanted to live a balanced and healthy life. Like many of you, I have studied great volumes of information on the subject until I have found what truly works for me. And I would like to share all I have learned with you and most importantly, to tell about finding your own way towards a healthy and fit body.

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