For effective fat loss a combination of cardio, streght training, and a healthy
is key. Here’s a sampleworkout plan.
- Cardio (3-4 times a per week)
- High-intenssity interval training : Alternate between high-intensity execises(like sprints or burpees) and low intensity recovery periods. Exm:30 seconds of sprinting followed by 1 minute of walking, repeat for 20-30 minutes.
- Steady-stae cardio: Activites like jogging, swimming or cycling at a moderate for 30-40 minutes.
- Strenght Training (2-3 times a week)
- full body routine:
- Squats: 3 sets of 10-15 reps.
- Push-up: 3 sets of 10-12 reps.
- Dumbbell Rows : 3 sets of 12 reps per arm.
- Lungs: 3 sets of 12reps per leg.
- Planks: 3 sets of 30-60 seconds.
- full body routine:
- Core Workout(2-3 times a weaek):
- Bicycle crunches: 3 sets of 15-20 reps per side.
- Leg Twists: 3 sets of 20 twists (10 per side)
- Flexibility and Recovery:
- Stretching: Incorporate streching or yoga for flexibility and to reduce injury risk.
- Diet Considerrations:
- Eat a blanced diet: Foucus on lean protins, whole grains, vegetables and healthy fats.
- Stay Hydrated: Drink plenty of water throughout the day.
- Caloric Deficit: To lose fat, you need to consume fewer calories than you burn, but avoid extreme restriction which can affect muscle mass and overall.
Always consult with a healthcare provider or fitness professional before starting a new workout regimen, especially if you have any underlying health condition.
