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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?
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.
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
This day will largely involve cardio and toning exercises. Here’s what you’ll need to do:
Take the day off and engage in active recovery or just rest.
This day will primarily target your core muscles accompanied by some cardio workouts. Here’s what you’ll need to do:
Take the day off and engage in active recovery or just rest.
This day will primarily target your lower body muscles alongside some cardio exercises. Here’s what you’ll need to do:
Go for a 30-minute brisk walk.
Take the day off and engage in active recovery or just rest.
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In this phase, you should be prepared to take your strength and cardio training up a notch.
This day will primarily target your core muscles along with some cardio workouts. Here’s what you’ll need to do:
Take the day off and engage in active recovery or simply rest.
This day will primarily target your core muscles along with some cardio workouts. Here’s what you’ll need to do:
Spend about 20 minutes doing cardio on any equipment you prefer.
This day will primarily target your lower body muscles along with some cardio workouts. Here’s what you need to do:
Spend about 20 minutes on your bike.
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.
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:
Remember, the goal is to burn fat, not muscles. Therefore, protein intake should remain steady throughout the 8 weeks.
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
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.
Here’s an example of a meal plan for your 8-week workout period:
This meal plan will give a daily total of:
This gives a daily total of:
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This meal plan will give a daily total of:
This meal plan will give you a daily total of:
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?
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!