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4 Tips on Creating a Weekly Plan for Weight Loss

beginner’s gym workout plan for weight loss

Creating a detailed weekly exercising plan is paramount for losing weight efficiently. Otherwise, you can easily find yourself stumbling in the dark and not achieving the desired results. One of the best ways to do so is to turn to an expert Personal Trainer in Vacaville and allow them to create a beginner’s gym workout plan that will help you start your journey on the right foot. However, if you’re set on going it alone, here are some tips on creating a weight-loss plan.

How do I create a plan for losing weight?

A workout plan for shedding weight consists of several different aspects and exercising types designed to work together and provide you with the results you’re looking for. You should focus on doing the following: 

  • Strength training
  • High-intensity interval training
  • Steady-state cardio
  • Active recovery

Let’s take a closer look at what each of these activities should look like.

Strength training

Strength training is just as important for losing weight as cardio. Having more muscle mass increases metabolic rate, allowing you to burn calories faster. That is why you want to perform full-body sessions three times a week for a balanced workout routine that will enable better weight loss. 

Here’s what your strength training program should consist of:

  • Compound lower-body exercises: The key for this is to lift heavy weights and really work a large muscle group. Start with a small weight, and then keep at it until you reach a weight where you can only perform five repetitions with proper form. 
  • Upper-body superset: Supersetting pulling and pushing exercises for your upper body means you’ll be doing sets one after the other. Make sure to alternate between pulling and pushing. 
  • Lower-body and core superset: This is where you should do a combination of unilateral lower-body moves and core moves. Unilateral means that you’ll only work one leg at a time, after which you’ll move on to a set of ab exercises. 
  • Metabolic finishing: Finally, a metabolic finisher will increase your heart rate and allow you to burn more calories at the end of your strength training. The exercises you can do include plank-ups, mountain climbers, and burpees. 

Interval training

You should perform a high-intensity interval training once a week for 20 minutes. Choose a cardio activity that you like, such as cycling or running, and push yourself to the limit for 30 seconds before backing off and allowing yourself to rest for a short period. 

Steady cardio

For your second day of cardio, focus on raising your heart rate through 35 to 45 minutes of steady cardio. Choose whichever cardio exercise works for you, get your heart racing, and burn those calories. 


Finally, leave two days a week for active recovery. This is a time when you give your body a chance to rest and rebuild muscles. However, these days are not a free pass for lounging and doing nothing. Either go for a walk or enjoy an activity of your own choosing. 

Who in Vacaville can help me create a beginner’s gym workout plan for weight loss?

When you’re trying to lose weight, creating a detailed workout plan is necessary if you want your endeavor to be well-structured and healthy. Such a plan should consist of the most effective weight-loss exercises, detailed strategies for losing belly fat and getting toned, and various other techniques that enable faster and more efficient weight loss. That is why you should turn to Maximum Fitness Vacaville. 

We employ educated and qualified professional Personal Trainers who have the experience necessary for designing a detail-oriented plan for losing weight. They will be there to show you how to perform exercises, keep you motivated, and see you succeed. You can find us near the Alamo Creek Bike Path. We’re eager to open our doors to you and help you get fit. Reach out to us today!