Yes, it's that time of year again. The days are getting longer, the weather is getting warmer, and you're starting to get that itch to start shedding some pounds and get in shape. But where do you start? A 12-week fat loss workout plan for beginners might be just what you need to jumpstart your fitness journey this spring! This article will outline a simple but effective plan that will help you achieve your weight loss goals in no time.
This type of workout plan is designed to help you slowly and steadily lose weight over the course of 12 weeks. It usually involves a mix of cardio and strength training exercises and healthy eating habits. Spring is the perfect time to start because it gives you plenty of time to work on your fitness goals before summer arrives. Plus, following a 12-week fat loss workout plan can help you kick-start your weight loss journey and help you achieve long-term success.
The best part about this workout regime is that it's flexible enough to fit into your busy schedule. You can do these workouts at your home or at the gym, and you can adjust the intensity level to meet your fitness goals. So, if you're looking for a fun and effective way to get in shape this spring, a 12-week fat loss workout plan is a great way to start!
Importance of Using Weights and Cardio Together
The best body transformation program is one that includes both weights and cardio. Cardio helps increase your heart rate and breathing, which in turn helps burn calories and fat.
However, cardio alone is not enough to give you the best results. In order to see the best results, you need to add weights to your workout routine. Weights help build muscle, which not only looks good but also helps burn more calories. In addition, lifting weights help improve your bone density and reduce your risk of injury. By combining the two, you can maximize your results.
As you reach closer to your goal weight, you can increase the amount of cardio you do and decrease the number of reps. This will help you maintain your new weight and prevent any rebound weight gain. Remember, the best way to reach your goals is to focus on both diet and exercise. With a little dedication, you can achieve the best body transformation of your life.
Benefits of Losing Fat
Losing excessive fat can help:
1. Lower Your Blood Pressure
Losing fat can lead to reduced blood pressure for a number of reasons. For one, excessive fat can put strain on the cardiovascular system, making it work harder and causing an increase in blood pressure. In addition, fat tissue produces hormones that can raise blood pressure levels.
Finally, carrying excess weight also increases the risk of developing insulin resistance, which is a known contributor to high blood pressure. By losing fat, you can help maintain a healthy blood pressure and improve your health.
2. Improve Mobility
We all know that extra weight can lead to a host of health problems. But were you aware that it can also make you less mobile? That's right, being overweight or obese can actually make it more difficult to move around.
This is because the excess fat puts strain on your joints and muscles, making it harder to walk, climb stairs, or even just get out of a chair. Losing even a few pounds can help improve your mobility and make it easier to get around.
3. Enhance Mood
One of the essential health benefits of losing fat is that it can help regulate blood sugar levels. This is especially important for people who are at risk of diabetes. When blood sugar levels are unstable, it can lead to serious health problems.
Losing even a tiny bit of weight can help stabilize blood sugar levels and reduce the risk of developing diabetes. So, if you're struggling to lose weight, remember that some major benefits come with even a small amount of weight loss.
4. Reduces Joint Pain
Joint pain can be caused by a multitude of things, but one common factor is excess weight. When you carry around extra pounds, it puts additional strain on your joints, which can lead to pain and inflammation.
Losing some weight can help reduce the joint pain and improve your overall mobility. In fact, research has shown that every pound you lose can take four pounds of pressure off of your knees. You can also take up a multi vitamin supplement to improve your bone health. DMoose offers an exceptional one to help you with that.
5. Boosts Self-Esteem
For people who tend to be unhappy with their weight, losing fat can be a great way to boost self-esteem. Not only does it enhance physical appearance, but it can also lead to better health and increased energy levels.
In addition, taking steps to lose weight can be a great way to show yourself that you are capable of making optimistic changes in your life. Whether you lose a few pounds or a significant amount of weight, the impact on self-esteem can be profound.
Tech Insider further explains the benefits of losing fat and how it affects your body and brain.
Workout Summary
The best workout program for fat loss is the one that you can stick to. That may sound like a no-brainer, but so many people choose a program that's too challenging and then give up when they don't see results. If you want to achieve the objective of fat loss, choose a workout program that you know you can commit to.
Related Article: How to Lose Belly Fat: 7 Best Ways to Lose Belly Fat
It should be something that you enjoy or at least don't dread so that you'll be more likely to stick with it. And it should be realistic so that you don't get discouraged when you don't meet your goals immediately. This program is specifically planned to help you with that. With commitment and consistency, you can achieve your ideal weight within no time.
This 12-week fat loss program is explicitly designed for both male and female beginners to achieve their ideal body mass. This program requires you to work out 3 days a week for 60-70 minutes per day, including using machines, free weights, and body weight.
The schedule has two workouts paired together to target similar areas in most cases. If you feel like the exercises mentioned below aren't accessible for you, you can feel free to switch them. If you are working at home, you can decide to go with step-ups or jump ropes to achieve your goals.
In order to boost your performance or take your fitness level up a notch, combining supplements with your workout would be a great idea. Supplements such as whey protein, fish oil, fat burner by DMoose is an excellent way to stack muscle, elevate mood, and improve energy levels.
|
Main Goal |
Lose Fat |
|
Workout Type |
Split |
|
Training Level |
Beginner |
|
Program Duration |
12 Weeks |
|
Days Per Week |
3 |
|
Time Per Workout |
60-70 Minutes |
|
Equipment Required |
Barbell, Bodyweight, Dumbbells, Kettle Bells, Machines |
|
Target Gender |
Male & Female |
|
Recommended Supps |
BCAAs |
TRENDING ARTICLES
Days Workout Schedule
Day 1 – Chest, Shoulders, Triceps
Day 2 – Cardio & Abs
Day 3 – Legs
Day 4 – Rest or Cardio & Abs
Day 5 – Back, Rear Delts, Biceps
Day 6 – Cardio & Abs
Day 7 – Rest
Day 1 – Chest, Shoulders, Triceps
|
Exercise |
Sets |
Reps |
Rest |
|
3 |
10-12 |
- |
|
|
1b. Burpees |
3 |
30-45 Sec |
45-60 Sec |
|
2a. Dumbbell Fly |
3 |
10-12 |
- |
|
3 |
30-45 Sec |
45-60 Sec |
|
|
3 |
10-12 |
- |
|
|
3b. Battle Rope |
3 |
30-45 Sec |
45-60 Sec |
|
3 |
10-12 |
- |
|
|
3 |
30-45 Sec |
45-60 Sec |
|
|
3 |
10-12 |
- |
|
|
5b. Running in Place |
3 |
30-45 Sec |
45-60 Sec |
Related Article: Kettlebells – Everything You Need to Know About This Ultimate Exercise Equipment
Day 3 – Legs
|
Exercise |
Sets |
Reps |
Rest |
|
1a. Goblet Squats |
3 |
10-12 |
- |
|
1b. Step Ups |
3 |
30-45 Sec |
45-60 Sec |
|
2a. Leg Press |
3 |
10-12 |
- |
|
2b. Jump Rope |
3 |
30-45 Sec |
45-60 Sec |
|
3 |
10-12 |
- |
|
|
3b. Jumping Jacks |
3 |
30-45 Sec |
45-60 Sec |
|
4a. Lying Leg Curl |
3 |
10-12 |
- |
|
3 |
30-45 Sec |
45-60 Sec |
|
|
3 |
10-12 |
- |
|
|
5b. Stationary Bike |
3 |
30-45 Sec |
45-60 Sec |
Day 5 – Back, Rear Delts, Biceps
|
Exercise |
Sets |
Reps |
Rest |
|
1. Pull Up |
3 |
10-12 |
- |
|
2a. T-Bar Row |
3 |
10-12 |
- |
|
3 |
30-45 Sec |
45-60 Sec |
|
|
3a. Face Pulls |
3 |
10-12 |
- |
|
3b. Battle Rope |
3 |
30-45 Sec |
45-60 Sec |
|
4a. Hammer Curl |
3 |
10-12 |
- |
|
4b. Shadow Boxing |
3 |
30-45 Sec |
45-60 Sec |
|
3 |
10-12 |
- |
|
|
5b. Burpees |
3 |
30-45 Sec |
45-60 Sec |
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Summary
The 12-week fat loss workout program is a beginner-friendly workout routine that will help you achieve your ideal body mass. This program requires you to work out 3 days a week for 60-70 minutes, including using machines, free weights, and body weight. With commitment and dedication, you can achieve your ideal weight within no time.
So, if you are looking for a way to get started on your fitness journey, or if you want to tone up before summer hits, Spring Shred may be the right program for you. Give it a try!
Reading List
Article Sources
- Rejeski, W. Jack, et al. "Lifestyle Change and Mobility in Obese Adults with Type 2 Diabetes." New England Journal of Medicine, vol. 366, no. 13, Mar. 2012, pp. 1209–17. Taylor and Francis+NEJM, https://doi.org/10.1056/NEJMoa1110294.
- Sears, Barry, and Mary Perry. "The Role of Fatty Acids in Insulin Resistance." Lipids in Health and Disease, vol. 14, Sept. 2015, p. 121. PubMed Central, https://doi.org/10.1186/s12944-015-0123-1.
- https://care.diabetesjournals.org/content/39/Supplement_1/S47. Accessed 9 Apr. 2022.
- "Intensive Weight Loss Helps Knee Arthritis." National Institutes of Health (NIH), 9 July 2018, https://www.nih.gov/news-events/nih-research-matters/intensive-weight-loss-helps-knee-arthritis.
- Lasikiewicz, N., et al. "Psychological Benefits of Weight Loss Following Behavioural and/or Dietary Weight Loss Interventions. A Systematic Research Review." Appetite, vol. 72, Jan. 2014, pp. 123–37. ScienceDirect, https://doi.org/10.1016/j.appet.2013.09.017.
