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#4 WEEK WORKOUT PLAN FOR WEIGHT LOSS AT HOME HOW TO#
#4 WEEK WORKOUT PLAN FOR WEIGHT LOSS AT HOME FREE#

The point of these days is simple : you want to keep moving, improve your range-of-motion, repair your muscles, and maintain a habit of activity. My favorite active recovery day pursuits: Active recovery is meant to help you recover from your more intense training. Next, you’ll want to pick two days for active recovery: one “workout” day and one “rest” day. You’ve charted out five days for workouts and two days for rest.

#4 WEEK WORKOUT PLAN FOR WEIGHT LOSS AT HOME HOW TO#

How to add active recovery days to your workout plan Factor 2: Active Recovery Here’s what my program looks like after introducing Consistency : Day

Make a pledge to yourself to do that training no matter what, knowing that consistency is the most important thing in creating a successful program.

Find a time of day that you’ll do that training and put it in your calendar.

Pick the five days per week you’ll do some kind of training.

#4 WEEK WORKOUT PLAN FOR WEIGHT LOSS AT HOME FREE#

I like to do some sort of activity Tuesday through Saturday, leaving Sunday free to spend time with my wife, and Monday free to tackle the work that inevitably piles up on my desk over the previous week.Īction Step 1 : Regardless of whether you like my schedule or prefer another one, grab your paper and: There are many factors involved in deciding what happens on each day (which we’ll tackle further on in the article), but for now, just decide which days you’ll train and which you’ll rest. Keep in mind that every workout day will not be a day of intense training or insane mileage: some days will involve hard training, others will involve only recovery or accessory work. For most people, this is more than adequate for getting good results. To begin, plan to workout five days per week and rest two days. Get a piece of paper, and write the days of the week along the side, then choose what you’ll do each day: workout or rest. What are you going to do each day, Monday through Sunday? There is a bit of art to this, but the first step is simple: write a general schedule. This means we need to build a program that is do-able, with the right mixture of activity and rest. With daily accountability to the workouts you want to do, the WLC is just the thing you need to make consistency your middle name The Whole Life Challenge provides the structure to give you the consistency you need to follow through on any exercise plan. Sidelined, whether for lack of progress, motivation, or a nagging injury, is a surefire way to miss your goals. The best workout routine in the world is useless if you don’t actually do it. Therefore, the first thing you need to consider: creating a program that will keep you in the game. You have to train often, and across a long period of time. How to decide on work days and rest days Factor 1: ConsistencyĬonsistency in training is the number one factor in getting results.

How to keep track and chart your progress.

How to increase workout intensity over time.How to create workout routines that reduce injury and help you train consistently.How to add active recovery days to your workout plan.How to decide on work days and rest days.Read on, and get some insight into what it takes to build your own program like a pro. You’ll learn to think like a trainer and build an effective workout routine, one that gets you the results you want (without the need to spend thousands of dollars at the gym).īelow, you’ll find the five factors you’ll want to consider in building your plan, along with an example from the running world. In this article, I’m going to teach you how to create your own. That doesn’t mean you shouldn’t get the benefit of an intelligent, well-designed program. The good ones are worth their weight in gold, creating awesome changes in a short period of time, but a dedicated trainer is still beyond most people’s budget.