Losing weight can feel like a daunting task but with a plan, you can get there. This 12-week weight loss workout plan will take you from beginner to expert levels, combining cardio, strength training and sustainable habits. Let’s get into the basics of weight loss, from fat loss vs weight loss to setting up a workout and diet schedule.
1. How Weight Loss Works
Weight loss happens when there is a “caloric deficit,” or when your body burns more calories than it takes in. But weight loss and fat loss are two different things. Eating less is not enough. Exercise, strength training and lifestyle choices play a big role in burning fat while preserving lean muscle.
Fat Loss vs Weight Loss
Weight loss is the change in your total body weight which includes water, muscle and fat. Fat loss is the loss of body fat which is generally healthier and more sustainable than overall weight loss. When creating a workout and diet plan the goal is to lose fat, preserve muscle and build strength.
2. Determine Your Basal Metabolic Rate (BMR) and Activity Level
Your Basal Metabolic Rate (BMR) is the number of calories your body needs to breathe and digest. Your activity level then determines how many extra calories you burn daily.
You can use an online BMR calculator to calculate your BMR. From there, calculate your Total Daily Energy Expenditure (TDEE) which is your BMR and activity level. This will help you set a calorie target for weight loss.
TDEE Calculator
- Sedentary (little to no exercise): TDEE = BMR x 1.2
- Lightly Active (light exercise/sports 1-3 days a week): TDEE = BMR x 1.375
- Moderately Active (moderate exercise/sports 3-5 days a week): TDEE = BMR x 1.55
- Very Active (hard exercise/sports 6-7 days a week): TDEE = BMR x 1.725
Once you have your TDEE, aim for a 10-20% calorie deficit to lose weight safely.
3. Can You Spot-Reduce Body Fat?
Spot reduction is a myth. Fat loss is across the body not specific areas and where you lose it first is determined by genetics. The best way to lose body fat is through a balanced approach of diet, cardio and strength training.
4. Understand the Importance of Cardio
Cardio burns calories, improves heart health and helps in weight loss by increasing your overall caloric expenditure. Have different types of cardio in your workout schedule to keep it interesting and effective.
Types of Cardio
- Low-Intensity Steady State (LISS): Activities like brisk walking or steady cycling where you can maintain the activity for a long time.
- High-Intensity Interval Training (HIIT): Short bursts of high intensity followed by rest. HIIT burns calories fast and boosts metabolism even after the workout.
- Moderate-Intensity Cardio: Activities like jogging or swimming where you maintain a steady pace for 30-60 minutes.
Mix different types of cardio for maximum results. HIIT and moderate cardio is best for quick calorie burn while LISS is for active recovery.
5. Never Lose Out on Strength Training
Building lean muscle mass is key to maintaining and building muscle mass, which helps with your resting metabolism. It also improves body composition so you look leaner and more toned as you lose fat.
Try to do strength training 2-4 times a week, with different muscle groups each session.
6. Four to Weight Loss
Weight loss goes beyond workouts. Here are the four basics:
i. Diet and Nutrition
Diet holds the key to the best workout as well as fat loss and muscle gain. Focus on:
- Balanced Meals: Protein, healthy fats, complex carbs.
- Portion Control: Smaller plates, and watch serving sizes.
- Avoiding Empty Calories: Sugary drinks, processed snacks, fried foods.
Go for protein-rich foods like chicken, fish, legumes, and tofu which help in muscle recovery and keep you full longer.
ii. Workout Schedule
A good workout schedule to lose weight should be balanced and progressive. Here’s a basic outline:
- Weeks 1-4 (Beginner): 3 days cardio, 2 days full body strength training.
- Weeks 5-8 (Intermediate): 4 days cardio, 3 days strength training upper and lower body split.
- Weeks 9-12 (Advanced): 5 days cardio, 4 days strength training specific muscle groups (e.g. legs, chest, back, arms).
iii. Rest
Rest is key to allowing your muscles to recover, rebuild and grow. Don’t work the same muscle group two days in a row and aim for 7-9 hours of sleep each night. Rest days prevent burnout and injury.
iv. Measure the Results
Measuring your progress is key to seeing how far you’ve come. Use:
- Measurements: Measure the waist, hips, arms and legs every few weeks.
- Photos: Bi-weekly progress photos will help you see the changes.
- Body Fat: If you can, get a body fat reading with a trainer or gym equipment.
Keep in mind that progress is the key.
12-Week Workout Plan Overview
Here is a sample schedule from beginner to advanced:
Weeks 1-4: Beginner
- Days 1, 3, 5: 30 minutes of moderate cardio (jogging or cycling)
- Days 2, 4: Full body strength
Weeks 5-8: Intermediate
- Days 1, 3, 5: 30-40 minutes of moderate cardio or HIIT
- Days 2, 4, 6: Upper body on days 2 and 6, lower body on day 4
Weeks 9-12
- Days 1, 3, 5: 40-50 minutes of cardio or HIIT
- Days 2, 4, 6, 7: Targeted strength
Conclusion
A 12-week weight loss workout plan that combines cardio, strength training and healthy eating will get you a leaner, stronger body. Consistency, patience and progressive overload are the keys to turning your workout plan into results. Keep in mind that feeling stronger, healthier, and more self-assured is more important than the number on the scale when it comes to weight loss.
Create realistic goals, follow this workout schedule, and adjust based on how your body responds. Stick with it, and you’ll be well on your way to reaching your weight loss goals in 12 weeks!
