Hot girl summer is coming up in the next couple months. This means to get your butt off the couch and join a gym. If you don’t know what your workout routine should look like, I got you. Below I have what your workout routine should look like based on if you want to lose weight or build muscle. Remember that if you are a beginner, don’t go from training 0 days a week to 6 days. Ease into it. Same thing goes for lifting weights. Ease into. Start with small weights.
For Weight Loss
To lose weight, you must be eating in a calorie deficit but if you are staying active…you can eat a little bit more and you will see results more quickly. Eating in a calorie deficit means that you are eating less calories than you normally would. Don’t forget to walk 10,000 steps every day.
- Monday and Thursday: high intensity interval training (HIIT)
- HIIT causes fat loss, faster metabolism, better overall health
- It focuses on speed, endurance, strength, coordination, and balance
- Should last 20-30 minutes (any longer, you will be too tired to embrace the benefits)
- 30 seconds on, 30 seconds off
- examples: side to side squat jump, elevated reverse lunge, step ups, hip thrust, jump squat with pulse, front squat
- Tuesday: strength training
- Lift light weights and do more reps, or lift heavy weights and do few reps…you just have to tire your muscles out
- Strength training will develop strength, endurance and coordination
- Wednesday and Friday: steady state
- This is a pace where you move slow enough to talk with your friends
- Maintain a constant heart rate, working your endurance
- You will build balance and coordination
- Example: walk on treadmill at speed 3-incline 7%-20 minutes
- Saturday: flexibility training
- 30-60 minutes
- Take a yoga or pilates class to increase your flexibility, mobility, and balance
- Sunday: rest day
- Relax! Still walk 10,000 steps
For Building Muscle And Losing Fat
To gain muscle and lose fat, you must eat a lot of protein. You should eat about 1 gram of protein for every pounds you weight. For example, if you weigh 170 pounds, you will have to eat 170 grams of protein to see any gains. Do 3 or 4 sets of 12-15 reps of each exercise. Don’t forget to walk 10,000 steps every day. Stretch before every workout. Try to drink a gallon of water every day.
- Monday: Back and Biceps
- bicep curl, dumbbell row, cable rope pull down, single straight arm pulldown, cable reverse fly, cable rope hammer curls
- Tuesday: Glutes and Hamstrings
- hip thrusts, deadlifts, KANG squats, leg curl, step ups
- Wednesday: Shoulders, Chest, Triceps
- shoulder press, arnold press, barbell bench, incline bench press, upright rows, cable lat raises, tricep cable extensions, chest fly, front raises
- Thursday: Glutes and Quads
- hip thrusts, barbell squats, single leg leg presses, lunges, bulgarian split squats, leg extensions, kickbacks
- Friday: Cardio and Abs
- Cardio: incline walk for an incline of 12 and speed of 3 for 4 minutes, then run for 1 minute with a speed of 7 and incline of 2 repeat this for 25-30 minutes
- Saturday: Full Body
- Goblet squat, romanian deadlift, should press, standing chest press, tricep extension, bicep curl, bent over dumbbell row
- Sunday: Rest Day
What To Cut Out of Your Diet
Of course, you still deserve to enjoy your favorite foods but less often. Don’t forget that portions are a big player when you are seeing results. Cut these foods out and you will see results:
- French fries and potato chips. Even though potatoes are good for you, these are not. They are high calorie and studies show that they contribute to weight gain more than any other food. French fries have to been found to contain a cancer causing substance. Try to avoid these for many different reasons.
- Sugary beverages. Soda is one of the worst drinks for you. You would think diet soda is better but it may be even worse than the regular. It is associated with weight gain and can have horrible effects on your body. It will not fill you up, so all that liquid that you are drinking doesn’t make you eat less.
- White bread. White bread is another food that contains a lot of sugar, causing your blood sugar levels to spike. Studies show that if you eat 2 pieces of white bread a day, you have a 40% higher chance of gaining weight. Don’t worry there are tons of healthier breads out there.
- Candy. You probably saw this one coming. Candy holds a lot of sugar in every small serving. The calories are high and you don’t get any benefits.
- Desserts (cookies, cakes, ice cream, etc.). Desserts contain trans fat and sugar. This high calorie foods don’t fill you up. Studies have found that they are linked to many diseases.
- Alcohol. Heavy drinking will cause weight gain. 1 beer is equal to eating the same amounts of carbs as 7 pieces of pizza. Scary…isn’t it? College kids go out and have 7 beers. That’s like having 49 pieces of pizza.
- Pizza. Who doesn’t love pizza? This food is very high in calories, carbs, and fats. Try making it at home for a healthier option.
Try Putting These Into Your Diet
- Vegetables. Adding vegetables to your food can cause you to eat less calories and enjoy the food just as much. You will get so many nutrients.
- Soup. This is a food that will make you full even with a cup. The heat and broth will fill you right up. Steer away from cream and butter, these are higher calories.
- Dark chocolate. Great alternative to chocolate bars. They make you crave candy and food less compared to milk chocolate.
- Yogurt. This high protein food has been found to help people resist snacking. Women tended to feel fuller than when they ate a huge breakfast.
- Fruits. Skip fruit juice and eat real fruits. They have so much less sugar and will do wonders for your body and brain.
What workout routine seems right for you? If you have any further advice, please comment down below!