Working out can be like running a marathon. You’re only excited at the beginning and when you finish. No one is ever really excited about the murky middle. However, with the right amount of patience and dedication, the results will be worth it.
The 8-week workout plan is a series of exercises that puts your body in a constant fat-burning mode throughout the period. However, how much weight can you lose in a week through this program? Well, experts recommend dropping about 1-2 pounds weekly for health concerns. That said, how many pounds will this plan deliver?
Is The 8-Week Workout Plan Effective?
So what makes the 8-week workout plan to lose weight stand out from other workout routines for weight loss? For starters, this is a safe way of losing a considerable amount of weight in just two months.
So, how many pounds can you lose in a month? With a healthy diet plan, you can shed as much as 8 pounds. So if you’ve been wondering, “how much weight should I lose without affecting my muscles?”, then this is it!
You should, however, understand that consistent weight loss won’t happen daily. It’s perfectly normal to hit a plateau for a few days. This program is usually designed to increase strength, making it the perfect shred workout.
For this program to work, you’ll need to be consistent and disciplined. Many people tend to ask, “how much weight can you lose in a month?” in fitness circles. You know the answer they get? It depends on how committed you are. Dedicating 30-45 minutes daily will be worth it at the end of the period.
For weight training, you’ll need a pair of dumbbells and a bench or chair. For the cardio workout plans, you’ll need access to a track, treadmill, and bike.
8-Week Workout Routines For Weight Loss
So what does an 8-week workout plan to lose weight look like? Ideally, it combines fat loss and bodyweight workout plans. That’s why it’s particularly effective at weight loss. So if you’ve been wondering how to get shredded within a short period, then this might be what you are looking for.
The workout plan below is designed to maximize intensity but can also be modified for different fitness levels. For maximum efficiency, try moving through the weight-training exercises quickly. Additionally, always pick the challenging weights where you are challenged. The only way this works is if you push past your comfort zone with both the strength and cardio exercises.
While some days are recommended for weight and cardio training, you shouldn’t feel locked into the specific days. However you choose to go about it, you should remember that a good schedule is crucial for effective workout programs. A schedule increases the chances of you seeing the workout through, just like a doctor’s appointment.
This workout is divided into 2 phases, each taking 4 weeks. In the first phase, the routines are tailored to increase your endurance, build muscles, and burn fat. The second phase will then involve increasing your cardio and strength training (1).
Read More: 3-Day Workout Plan Female: Here’s How You Should Structure Your Workout
Phase 1
Monday
This day will largely involve cardio and toning exercises. Here’s what you’ll need to do:
- Warm-up: 5 minutes using any cardio equipment you prefer
- Moderately intense cardio exercise: 10 minutes. It should trigger slightly labored breathing. However, you should be able to maintain the pace for a while.
- Cool down: 5 minutes.
- Bicep curls: 3 sets
- Tricep pulldowns: 3 sets using a rope
- Lateral pulldowns: 3 sets on a cable machine
- Front raises: 3 sets using dumbells
Tuesday
Take the day off and engage in active recovery or just rest.
Wednesday
This day will primarily target your core muscles accompanied by some cardio workouts. Here’s what you’ll need to do:
- Warm-up: 5 minutes using any cardio equipment you prefer
- Plank workouts: 30-60 seconds; Repeat for a total of 3 sets
- Bicycle crunches: 3 sets
- Crunches: 3 sets using a stability ball
- High-Intensity Interval Training (HIIT): 10 minutes using any cardio equipment you prefer
- Cool down: 5 minutes
Thursday
Take the day off and engage in active recovery or just rest.
Friday
This day will primarily target your lower body muscles alongside some cardio exercises. Here’s what you’ll need to do:
- Warm-up: 5 minutes using any cardio equipment you prefer
- Lunges: 3 sets using dumbbells
- Squats: 3 sets using stability balls
- Leg curls: 3 sets on a machine
- Jogging on the treadmill: 10 minutes
- Cool down: 5 minutes
Saturday
Go for a 30-minute brisk walk.
Sunday
Take the day off and engage in active recovery or just rest.
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Phase 2
In this phase, you should be prepared to take your strength and cardio training up a notch.
Monday
This day will primarily target your core muscles along with some cardio workouts. Here’s what you’ll need to do:
- Warm-up: 5 minutes using any cardio equipment you prefer
- Moderately intense cardio: 20 minutes; It should trigger labored breathing with feelings of fatigue.
- Cool down: 5 minutes
- Bicep curls: 3 sets using a cable machine
- Incline dumbbell press: 3 sets
- Tricep kickbacks on a bench: 3 sets
- Lateral pulldowns: 3 sets using a cable machine
- Lateral raises with dumbbells: 3 sets
Tuesday
Take the day off and engage in active recovery or simply rest.
Wednesday
This day will primarily target your core muscles along with some cardio workouts. Here’s what you’ll need to do:
- Warm-up: 5 minutes using any cardio equipment you prefer
- HIIT workouts: 20 minutes. Get it 90 seconds at level 9 perceived exhaustion, then 30 seconds at level 3. Do this for about 10 reps.
- Cool down: 5 minutes
- Plank workouts: 60 seconds hold on each side; Repeat for a total of 3 sets
- Side plank workouts: 3 sets; alternating each side for a complete set
- Straight leg raises on a bench: 3 sets
Thursday
Spend about 20 minutes doing cardio on any equipment you prefer.
Friday
This day will primarily target your lower body muscles along with some cardio workouts. Here’s what you need to do:
- Warm-up: 5 minutes using cardio equipment you prefer
- Jog on the treadmill: 10 minutes
- Cool down: 5 minutes
- Lunges with dumbbells: 3 sets
- Squats with dumbbells: 3 sets
- Seated calf raises with dumbbells: 3 sets
- Side lunges with dumbbells: 3 sets
Saturday
Spend about 20 minutes on your bike.
Sunday
Take the day off and engage in active recovery or just rest.
For maximum efficiency, try to get in 10-12 reps in every set. Additionally, when you’re choosing dumbbells, pick the most challenging pair for your muscles. Simply put, they should make your muscles fatigued after the last rep of each set.
Dieting Tips For The 8-Week Workout
When planning your diet for the 8-week workout period, there is no one-size-fits-all approach. Why? Well, for starters, depending on your goals, you may decide to opt for ket, carb cycle, or intermittent fasting. Secondly, you could use a weekly or biweekly approach in creating your diet plan.
Whatever approach you pick, you should keep the following things in mind:
Take Lots Of Protein
Remember, the goal is to burn fat, not muscles. Therefore, protein intake should remain steady throughout the 8 weeks.
Stay Hydrated
Hydration is key throughout the 8-week workout period. You should aim to drink about 16 cups of water daily. This, however, should be distributed throughout the day. A sudden large intake can make you feel full, thus interfering with your meal plan.
Read More: 3 Rules To Help You Start An Effective 30-Day Water Challenge
Gradual Calorie Reduction
You will eventually cut down on calories in each phase. However, you should keep in mind that they are a vital source of fuel for your body. Simply put, get enough to fuel your workout while maintaining a moderate consumption of healthy fats.
Meal Plan To Accompany 8-Week Workout Plan To Lose Weight
Here’s an example of a meal plan for your 8-week workout period:
Week 1 And 2
- Start your day with 1 whole egg, ½ cup green pepper, 3oz chicken breast, and 1 medium apple.
- For your mid-morning snack, have some coconut-lime chicken bites with baked zucchini fries.
- Next, have 1 cup of steamed broccoli, ½ cup of cooked brown rice, 4oz turkey breast (boneless and skinless) for lunch. ½ large grapefruit should also do the trick.
- For your afternoon snack, take ⅔ cup of cottage cheese, ¼ cup of blueberries, and 10 chopped almonds.
- Have some spicy citrus shrimp with quinoa for dinner.
- Finish your day with 20g of whey protein isolate and ½ tablespoon of natural peanut butter before bed.
This meal plan will give a daily total of:
- 1480 calories
- 169g of protein
- 119g of carbohydrates
- 40g of fat
Week 3 And 4
- Start your day with 3 egg whites, ½ cup of green pepper, 1 whole egg, and 3oz chicken breast.
- For your mid-morning snack, have some purple sweet potato parfait.
- Next, take ½ cup of cooked brown rice, 1 cup of steamed broccoli, and 4oz turkey breast for lunch. Throw in ½ large grapefruit to complete the combination.
- For your afternoon snack, take ¼ cup blueberries, 10 chopped almonds, and ⅔ cup of cottage cheese.
- Have some chicken kebabs with brown rice for dinner.
- Finish your day with 20g of whey protein isolate and ½ tablespoon of natural peanut butter.
This gives a daily total of:
- 1437 calories
- 164g of protein
- 124g of carbs
- 34g of fat
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Week 5 And 6
- For breakfast, take ½ cup of uncooked oatmeal, 20g of chocolate whey protein, and ½ tablespoon of coconut oil.
- For your mid-morning snack, have ½ cup of egg whites, chopped green peppers, and large grapefruits.
- Have 1 cup of broccoli, ½ cup of cooked brown rice, and 4oz turkey breast (boneless and skinless) for lunch.
- Take baked sole with grapefruit avocado salsa and ½ cup of brown rice for your afternoon snack.
- Have some sweet chili-lime barbecue chicken with a cucumber salad for dinner.
- Finish your day with 6 egg whites and 1 cup of baby spinach before bed.
This meal plan will give a daily total of:
- 1311 calories
- 152g of protein
- 122g of carbohydrates
- 24g of fats
Week 7 And 8
- Start your day with ½ cup of uncooked oatmeal, 20g of vanilla whey protein, 1 tablespoon of flaxseed for breakfast. Adding a dash should also do the trick.
- For your mid-morning snack, take ½ cup of egg whites, ½ large grapefruit, and 2oz avocado. Also, throw in 3oz chicken breast (boneless and skinless).
- Have 1 cup of broccoli, 4oz of cooked sweet potato, and turkey breast (boneless and skinless) for lunch.
- Beef lettuce wraps should work for your afternoon snack.
- Take barbecue tilapia with mango salsa and 1 cup of asparagus for dinner.
- Finish your day with 6 egg whites and 1 cup of baby spinach before bed.
This meal plan will give you a daily total of:
- 1343 calories
- 169g of protein
- 144g of carbohydrates
- 37g of fats
Conclusion
Staying fit is not always an easy thing to do. However, regardless of what your goal is, you should never opt for fast ways to get in shape. See, the thing about workouts is, if you rush through them, you’ll only end up getting injured.
This 8-week workout plan to lose weight ensures you stay safe while trying to lose weight. Time to give it a shot, don’t you think?
DISCLAIMER:
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
SOURCES:
- Progression Models in Resistance Training for Healthy Adults (2009, journals.lww.com)
