How to create your own weight loss workout plan

How to create your own weight loss workout plan

If you want to lose weight, two questions immediately arise: “What should I eat?” and “What should my training look like?” For those who are the “diet starts on Monday” type, figuring out the fitness part of the weight loss equation seems like a good place to start. However, deciding on the best workout plan for weight loss is easier said than done because even fitness experts don't agree on how to create the perfect workout week. However, there are some general guidelines that may be helpful when trying to put together your own program.

First things first: Even if you're exercising to lose weight, you should still include some strength training instead of overdoing it with cardio. "Once you finish strength training, your metabolism will be in overdrive for up to 24 hours afterward, which is great for losing weight," says Erin Oprea, trainer to Carrie Underwood and Kelsea Ballerini and author of The 4×4 Diet. “But if you do cardio, you won’t stay up as late.” (Related: What You Think You Know About Metabolism Is Totally Wrong)

Workout plan to lose weight if you love cardio

Oprea suggests mixing the two if you're trying to lose weight. For example, she might recommend a week with two days of total-body strength training, four days of cardio, and one active recovery day. Additionally, she emphasizes staying active outside of your workouts by taking at least 10,000 steps every day. During your total-body strength sessions, reach for the heaviest weight that you can do 12 to 15 reps with without compromising form, she says.

Similarly, Autumn Calabrese, Beachbody trainer and creator of the 21 Day Fix, recommends a mix of cardio and strength training for anyone trying to lose weight. "I love using cardio strength training when the goal is weight loss, which means you use your strength training to build muscle but move in a certain way and space your reps to allow your heart rate to stay up," she says. This way you burn maximum calories while building strength.

Weight loss workout plan if you like lifting weights

A sample Calabrese weight loss routine includes total body strength on Monday and Friday, cardio and abs on Tuesday and Saturday, legs and butt on Wednesday, and rest or active recovery on Sunday.

When deciding on the length of training, quality is more important than duration. "You could have an hour-long routine, but you could also do the same amount for 30 minutes if you have less rest in between and really push yourself to the max in between so you develop those muscles faster," says Calabrese. "Everyone has that hour in their head, but realistically most people don't have that kind of time. So I say, fit as much in as you can. If you have an hour, do an hour. Otherwise, just do a good 30-minute workout, but still move the rest of the day," says Opera. (See also: Can Drinking Water Really Help You Lose Weight?)

The beauty of creating your own plan is that you can choose the workouts you enjoy, which makes you more likely to stay on track. “A lot of times people get bored and quit,” Oprea says. “So, find something that you can change regularly and that you love.” Whether you're logging classes or creating a gym workout plan, make sure you choose workouts that you actually want to do.