{"id":24159,"date":"2021-06-29T21:06:58","date_gmt":"2021-06-29T21:06:58","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=24159"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"8-week-workout-plan-to-lose-weight","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/","title":{"rendered":"8-Week Workout Plan To Lose Weight: A Sample Shred Workout"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/#Is_The_8-Week_Workout_Plan_Effective\" >Is The 8-Week Workout Plan Effective?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/#8-Week_Workout_Routines_For_Weight_Loss\" >8-Week Workout Routines For Weight Loss<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/#Phase_1\" >Phase 1<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/#Monday\" >Monday<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/#Tuesday\" >Tuesday<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/#Wednesday\" >Wednesday<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/#Thursday\" >Thursday<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/#Friday\" >Friday<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/#Saturday\" >Saturday<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/#Sunday\" >Sunday<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/#Phase_2\" >Phase 2<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/#Monday-2\" >Monday<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/#Tuesday-2\" >Tuesday<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/#Wednesday-2\" >Wednesday<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/#Thursday-2\" >Thursday<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/#Friday-2\" >Friday<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/#Saturday-2\" >Saturday<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/#Sunday-2\" >Sunday<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/#Dieting_Tips_For_The_8-Week_Workout\" >Dieting Tips For The 8-Week Workout<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/#Take_Lots_Of_Protein\" >Take Lots Of Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/#Stay_Hydrated\" >Stay Hydrated<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/#Gradual_Calorie_Reduction\" >Gradual Calorie Reduction<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/#Meal_Plan_To_Accompany_8-Week_Workout_Plan_To_Lose_Weight\" >Meal Plan To Accompany 8-Week Workout Plan To Lose Weight<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/#Week_1_And_2\" >Week 1 And 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/#Week_3_And_4\" >Week 3 And 4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/#Week_5_And_6\" >Week 5 And 6<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/#Week_7_And_8\" >Week 7 And 8<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Working out can be like running a marathon. You\u2019re 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.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_Week_Workout_Plan_To_Lose_Weight\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><span style=\"font-weight: 400;\">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<\/span><span style=\"font-weight: 400;\">. That said, how many pounds will this plan deliver?<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_The_8-Week_Workout_Plan_Effective\"><\/span><b>Is The 8-Week Workout Plan Effective?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, how many pounds can you lose in a month? With a healthy <a href=\"https:\/\/betterme.world\/articles\/no-carbs-diet-plan-for-2-weeks\/\">diet plan<\/a>, you can shed as much as 8 pounds<\/span><span style=\"font-weight: 400;\">. So if you\u2019ve been wondering, \u201chow much weight should I lose without affecting my muscles?\u201d, then this is it!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should, however, understand that consistent weight loss won\u2019t happen daily. It\u2019s perfectly normal to hit a plateau for a few days. This program is usually designed to increase strength, making it the perfect shred workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For this program to work, you\u2019ll need to be consistent and disciplined. Many people tend to ask, \u201chow much weight can you lose in a month?\u201d 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For weight training, you\u2019ll need a pair of dumbbells and a bench or chair. For the cardio workout plans, you\u2019ll need access to a track, treadmill, and bike.<\/span><\/p>\n<h2><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_Week_Workout_Plan_To_Lose_Weight\"><img decoding=\"async\" class=\"aligncenter wp-image-33432 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4919-1024x576.png\" alt=\"Is The 8-Week Workout Plan Effective\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4919.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4919-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4919.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4919.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"8-Week_Workout_Routines_For_Weight_Loss\"><\/span><b>8-Week Workout Routines For Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">So what does an 8-week <a href=\"https:\/\/betterme.world\/articles\/pregnancy-workout-plan\/\">workout plan<\/a> to lose weight look like? Ideally, it combines fat loss and bodyweight workout plans. That\u2019s why it\u2019s particularly effective at weight loss. So if you\u2019ve been wondering how to get shredded within a short period, then this might be what you are looking for.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 <a href=\"https:\/\/betterme.world\/articles\/one-punch-man-workout\/\">weight-training exercises<\/a> 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While some days are recommended for weight and cardio training, you shouldn\u2019t 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\u2019s appointment.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-msse\/Fulltext\/2009\/03000\/Progression_Models_in_Resistance_Training_for.26.aspx\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/3-day-workout-plan-female\/\">3-Day Workout Plan Female: Here\u2019s How You Should Structure Your Workout<\/a><\/span><\/i><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_Week_Workout_Plan_To_Lose_Weight\"><img decoding=\"async\" class=\"aligncenter wp-image-33433 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4918-1024x576.png\" alt=\"Workout Routines\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4918.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4918-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4918.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4918.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Phase_1\"><\/span><b>Phase 1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4><span class=\"ez-toc-section\" id=\"Monday\"><\/span><b>Monday<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This day will largely involve <a href=\"https:\/\/betterme.world\/articles\/weight-loss-workout-plan-for-men\/\">cardio<\/a> and toning exercises. Here\u2019s what you\u2019ll need to do:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warm-up: 5 minutes using any cardio equipment you prefer<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Moderately intense cardio exercise: 10 minutes. It should trigger slightly labored breathing. However, you should be able to maintain the pace for a while.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cool down: 5 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bicep curls: 3 sets<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tricep pulldowns: 3 sets using a rope<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lateral pulldowns:<\/span> <span style=\"font-weight: 400;\">3 sets on a cable machine<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Front raises:<\/span> <span style=\"font-weight: 400;\">3 sets using dumbells<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Tuesday\"><\/span><b>Tuesday<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Take the day off and engage in active recovery or just rest.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Wednesday\"><\/span><b>Wednesday<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This day will primarily target your core muscles accompanied by some cardio workouts. Here\u2019s what you\u2019ll need to do:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warm-up: 5 minutes using any cardio equipment you prefer<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plank workouts:<\/span> <span style=\"font-weight: 400;\">30-60 seconds; Repeat for a total of 3 sets<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bicycle crunches: 3 sets<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Crunches: 3 sets using a stability ball<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High-Intensity Interval Training (HIIT): 10 minutes using any cardio equipment you prefer<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cool down: 5 minutes<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Thursday\"><\/span><b>Thursday<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Take the day off and engage in <a href=\"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/\">active recovery<\/a> or just rest.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Friday\"><\/span><b>Friday<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This day will primarily target your lower body muscles alongside some cardio exercises. Here\u2019s what you\u2019ll need to do:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warm-up: 5 minutes using any cardio equipment you prefer<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunges: 3 sets using dumbbells<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squats: 3 sets using stability balls<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg curls: 3 sets on a machine<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jogging on the treadmill: 10 minutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cool down: 5 minutes<\/span><\/li>\n<\/ul>\n<h4><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_Week_Workout_Plan_To_Lose_Weight\"><img decoding=\"async\" class=\"aligncenter wp-image-33426 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4925-1024x576.png\" alt=\"8 week workout plan to lose weight\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4925.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4925-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4925.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4925.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h4>\n<h4><span class=\"ez-toc-section\" id=\"Saturday\"><\/span><b>Saturday<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Go for a 30-minute brisk walk.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Sunday\"><\/span><b>Sunday<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Take the day off and engage in active recovery or just rest.<\/span><\/p>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. BetterMe app is your personal trainer, nutritionist and support system all in one. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_Week_Workout_Plan_To_Lose_Weight\">Start using our app<\/a> to stay on track and hold yourself accountable!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Phase_2\"><\/span><b>Phase 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In this phase, you should be prepared to take your <a href=\"https:\/\/betterme.world\/articles\/deadlift-program-for-strength\/\">strength<\/a> and <a href=\"https:\/\/betterme.world\/articles\/cardio-versus-fat-burning\/\">cardio training<\/a> up a notch.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Monday-2\"><\/span><b>Monday<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This day will primarily target your core muscles along with some cardio workouts. Here\u2019s what you\u2019ll need to do:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warm-up: 5 minutes using any cardio equipment you prefer<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Moderately intense cardio: 20 minutes; It should trigger labored breathing with feelings of fatigue.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cool down: 5 minutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bicep curls: 3 sets using a cable machine<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incline dumbbell press: 3 sets<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tricep kickbacks on a bench: 3 sets<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lateral pulldowns: 3 sets using a cable machine<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lateral raises with dumbbells: 3 sets<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Tuesday-2\"><\/span><b>Tuesday<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Take the day off and engage in active recovery or simply rest.<\/span><\/p>\n<h4><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_Week_Workout_Plan_To_Lose_Weight\"><img decoding=\"async\" class=\"aligncenter wp-image-32600 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-1024x576.jpg\" alt=\"8 week workout plan to lose weight\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h4>\n<h4><span class=\"ez-toc-section\" id=\"Wednesday-2\"><\/span><b>Wednesday<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This day will primarily target your core muscles along with some cardio workouts. Here\u2019s what you\u2019ll need to do:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warm-up: 5 minutes using any cardio equipment you prefer<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cool down: 5 minutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plank workouts: 60 seconds hold on each side; Repeat for a total of 3 sets<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Side plank workouts: 3 sets; alternating each side for a complete set<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Straight leg raises on a bench: 3 sets<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Thursday-2\"><\/span><b>Thursday<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Spend about 20 minutes doing <a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/\">cardio<\/a> on any equipment you prefer.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Friday-2\"><\/span><b>Friday<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This day will primarily target your lower body muscles along with some cardio workouts. Here\u2019s what you need to do:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warm-up: 5 minutes using cardio equipment you prefer<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jog on the treadmill: 10 minutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cool down: 5 minutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunges with dumbbells: 3 sets<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squats with dumbbells: 3 sets<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated calf raises with dumbbells: 3 sets<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Side lunges with dumbbells: 3 sets<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Saturday-2\"><\/span><b>Saturday<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Spend about 20 minutes on your bike.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Sunday-2\"><\/span><b>Sunday<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Take the day off and engage in active recovery or just rest.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For maximum efficiency, try to get in 10-12 reps in every set. Additionally, when you\u2019re 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.<\/span><\/p>\n<p><a href=\"https:\/\/store.betterme.world\/?utm_source=blog&amp;utm_medium=8_Week_Workout_Plan_To_Lose_Weight\"><img decoding=\"async\" class=\"aligncenter wp-image-41516 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/ezgif-1-adda9a1fd4.gif\" alt=\"BetterMe\" width=\"770\" height=\"432\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dieting_Tips_For_The_8-Week_Workout\"><\/span><b>Dieting Tips For The 8-Week Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whatever approach you pick, you should keep the following things in mind:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Take_Lots_Of_Protein\"><\/span><b>Take Lots Of Protein<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Remember, the goal is to burn fat, not muscles. Therefore, protein intake should remain steady throughout the 8 weeks.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Stay_Hydrated\"><\/span><b>Stay Hydrated<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/3-rules-to-help-you-start-an-effective-30-day-water-challenge\/\">3 Rules To Help You Start An Effective 30-Day Water Challenge<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Gradual_Calorie_Reduction\"><\/span><b>Gradual Calorie Reduction<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h2><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_Week_Workout_Plan_To_Lose_Weight\"><img decoding=\"async\" class=\"aligncenter wp-image-32568 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-6-1024x576.jpg\" alt=\"meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-6.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-6-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-6.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-6-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Meal_Plan_To_Accompany_8-Week_Workout_Plan_To_Lose_Weight\"><\/span>Meal Plan To Accompany 8-Week Workout Plan To Lose Weight<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here\u2019s an example of a meal plan for your 8-week workout period:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Week_1_And_2\"><\/span><b>Week 1 And 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start your day with 1 whole egg, \u00bd cup green pepper, 3oz chicken breast, and 1 medium apple.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For your mid-morning snack, have some coconut-lime chicken bites with baked zucchini fries.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next, have 1 cup of steamed broccoli, \u00bd cup of cooked brown rice, 4oz turkey breast (boneless and skinless) for lunch. \u00bd large grapefruit should also do the trick.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For your afternoon snack, take \u2154 cup of cottage cheese, \u00bc cup of blueberries, and 10 chopped almonds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Have some spicy citrus shrimp with quinoa for dinner.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Finish your day with 20g of whey protein isolate and \u00bd tablespoon of natural peanut butter before bed.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This meal plan will give a daily total of:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1480 calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">169g of protein<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">119g of carbohydrates<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">40g of fat<\/span><\/li>\n<\/ul>\n<h3><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_Week_Workout_Plan_To_Lose_Weight\"><img decoding=\"async\" class=\"aligncenter wp-image-32270\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4529.png\" alt=\"8 week workout plan to lose weight\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4529.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4529-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4529.png 768w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Week_3_And_4\"><\/span><b>Week 3 And 4<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start your day with 3 egg whites, \u00bd cup of green pepper, 1 whole egg, and 3oz chicken breast.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For your mid-morning snack, have some purple sweet potato parfait.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next, take \u00bd cup of cooked brown rice, 1 cup of steamed broccoli, and 4oz turkey breast for lunch. Throw in \u00bd large grapefruit to complete the combination.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For your afternoon snack, take \u00bc cup blueberries, 10 chopped almonds, and \u2154 cup of cottage cheese.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Have some chicken kebabs with brown rice for dinner.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Finish your day with 20g of whey protein isolate and \u00bd tablespoon of natural peanut butter.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This gives a daily total of:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1437 calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">164g of protein<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">124g of carbs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">34g of fat<\/span><\/li>\n<\/ul>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_Week_Workout_Plan_To_Lose_Weight\">start using the BetterMe app<\/a> and overhaul your entire life! <\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Week_5_And_6\"><\/span><b>Week 5 And 6<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For breakfast, take \u00bd cup of uncooked oatmeal, 20g of chocolate whey protein, and \u00bd tablespoon of coconut oil.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For your mid-morning snack, have \u00bd cup of egg whites, chopped green peppers, and large grapefruits.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Have 1 cup of broccoli, \u00bd cup of cooked brown rice, and 4oz turkey breast (boneless and skinless) for lunch.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take baked sole with grapefruit avocado salsa and \u00bd cup of brown rice for your afternoon snack.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Have some sweet chili-lime barbecue chicken with a cucumber salad for dinner.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Finish your day with 6 egg whites and 1 cup of baby spinach before bed.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This meal plan will give a daily total of:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1311 calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">152g of protein<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">122g of carbohydrates<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">24g of fats<\/span><\/li>\n<\/ul>\n<h3><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_Week_Workout_Plan_To_Lose_Weight\"><img decoding=\"async\" class=\"aligncenter wp-image-32205 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4397-1024x576.png\" alt=\"8 week workout plan to lose weight\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4397.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4397-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4397.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4397.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Week_7_And_8\"><\/span><b>Week 7 And 8<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start your day with \u00bd cup of uncooked oatmeal, 20g of vanilla whey protein, 1 tablespoon of flaxseed for breakfast. Adding a dash should also do the trick.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For your mid-morning snack, take \u00bd cup of egg whites, \u00bd large grapefruit, and 2oz avocado. Also, throw in 3oz chicken breast (boneless and skinless).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Have 1 cup of broccoli, 4oz of cooked sweet potato, and turkey breast (boneless and skinless) for lunch.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beef lettuce wraps should work for your afternoon snack.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take barbecue tilapia with mango salsa and 1 cup of asparagus for dinner.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Finish your day with 6 egg whites and 1 cup of baby spinach before bed.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This meal plan will give you a daily total of:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1343 calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">169g of protein<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">144g of carbohydrates<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">37g of fats<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><b>Conclusion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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\u2019ll only end up getting injured.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This 8-week workout plan to lose weight ensures you stay safe while trying to lose weight. Time to give it a shot, don\u2019t you think?<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_Week_Workout_Plan_To_Lose_Weight\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><iframe title=\"12-min WEIGHT LOSS Workout-11lbs in 1 month\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/m8LY6IwyXn4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">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!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/journals.lww.com\/acsm-msse\/Fulltext\/2009\/03000\/Progression_Models_in_Resistance_Training_for.26.aspx\"><span style=\"font-weight: 400;\">Progression Models in Resistance Training for Healthy Adults<\/span><\/a><span style=\"font-weight: 400;\"> (2009, journals.lww.com)<\/span><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Working out can be like running a marathon. You\u2019re 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 [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":24161,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[123],"class_list":["post-24159","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>8-Week Workout Plan To Lose Weight: A Sample Shred Workout - BetterMe<\/title>\n<meta name=\"description\" content=\"Wondering how to lose weight within 2 months? This 8-week workout plan to lose weight will help you do just that. Read on to find out how.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"8-Week Workout Plan To Lose Weight: A Sample Shred Workout\" \/>\n<meta property=\"og:description\" content=\"Wondering how to lose weight within 2 months? This 8-week workout plan to lose weight will help you do just that. Read on to find out how.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_1890181213.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/b269d7feae7ac9cf101597da7a75e8d4\"},\"headline\":\"8-Week Workout Plan To Lose Weight: A Sample Shred Workout\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/\"},\"wordCount\":2074,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_1890181213.jpg\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Working out can be like running a marathon. You\u2019re 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.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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<\/span><span style=\\\"font-weight: 400;\\\">. That said, how many pounds will this plan deliver?<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Is The 8-Week Workout Plan Effective?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">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.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">So, how many pounds can you lose in a month? With a healthy <a href=\\\"https:\/\/betterme.world\/articles\/no-carbs-diet-plan-for-2-weeks\/\\\">diet plan<\/a>, you can shed as much as 8 pounds<\/span><span style=\\\"font-weight: 400;\\\">. So if you\u2019ve been wondering, \u201chow much weight should I lose without affecting my muscles?\u201d, then this is it!<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">You should, however, understand that consistent weight loss won\u2019t happen daily. It\u2019s perfectly normal to hit a plateau for a few days. This program is usually designed to increase strength, making it the perfect shred workout.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">For this program to work, you\u2019ll need to be consistent and disciplined. Many people tend to ask, \u201chow much weight can you lose in a month?\u201d in fitness circles. You know the answer they get? It depends on how committed you are. 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/nderitumunuhe\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"8-Week Workout Plan To Lose Weight: A Sample Shred Workout - BetterMe","description":"Wondering how to lose weight within 2 months? This 8-week workout plan to lose weight will help you do just that. 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Read on to find out how.","og_url":"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_1890181213.jpg","type":"image\/jpeg"}],"author":"Nderitu Munuhe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/"},"author":{"name":"Nderitu Munuhe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/b269d7feae7ac9cf101597da7a75e8d4"},"headline":"8-Week Workout Plan To Lose Weight: A Sample Shred Workout","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/"},"wordCount":2074,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_1890181213.jpg","articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Working out can be like running a marathon. You\u2019re 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.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">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<\/span><span style=\"font-weight: 400;\">. That said, how many pounds will this plan deliver?<\/span>\r\n<h2 style=\"text-align: center;\"><b>Is The 8-Week Workout Plan Effective?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">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.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">So, how many pounds can you lose in a month? With a healthy <a href=\"https:\/\/betterme.world\/articles\/no-carbs-diet-plan-for-2-weeks\/\">diet plan<\/a>, you can shed as much as 8 pounds<\/span><span style=\"font-weight: 400;\">. So if you\u2019ve been wondering, \u201chow much weight should I lose without affecting my muscles?\u201d, then this is it!<\/span>\r\n\r\n<span style=\"font-weight: 400;\">You should, however, understand that consistent weight loss won\u2019t happen daily. It\u2019s perfectly normal to hit a plateau for a few days. This program is usually designed to increase strength, making it the perfect shred workout.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">For this program to work, you\u2019ll need to be consistent and disciplined. Many people tend to ask, \u201chow much weight can you lose in a month?\u201d 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 ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/","url":"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/","name":"8-Week Workout Plan To Lose Weight: A Sample Shred Workout - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_1890181213.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Wondering how to lose weight within 2 months? 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