Welcome to your 50-day workout plan for fat loss. This plan is designed to help you burn fat, build strength, and sculpt your body. You may feel like your progress is slow at first, but don’t give up. With consistency and dedication, you will achieve your goals!
This plan is meant to be enjoyed and is easy to modify to fit your schedule. You will alternate between three types of workouts: cardio, strength training, and rest days.
Your workout should take about 45 to 60 minutes each day. On rest days, you should still aim to move your body as much as possible, but no intense exercising. You can also use rest days to foam roll, stretch and practice yoga.
Here is a breakdown of the plan:
- Days 1-5: Cardio
- Days 6-20: Strength Training
- Days 21-25: Cardio
- Days 26-35: Strength Training
- Days 36-40: Cardio
- Days 41-50: Strength Training
For your cardio sessions, focus on endurance-building exercises like jogging or biking. Aim to keep your heart rate elevated for the entire session. On average, you want to stay in the ‘fat-burning zone’ which is typically 80 – 85% of your max heart rate. Make sure to track how your body feels and modify your pace if it’s too intense.
For strength training, focus on using your body weight or light weights to build muscle. Thoroughly warm up before each session and focus on proper form rather than heavy weights. Research various exercises and make sure to hit every major muscle group.
- How should I warm up before each session?
- Should I track my progress?
- Can I modify the plan?
- Do I need to change my diet?
We recommend doing a dynamic warm up like lunges and arm circles. Move your body to get your heart rate up but never to the point of exhaustion.
Yes! This can be a great tool to help you stay motivated and make adjustments to your routines. Additionally, setting realistic goals and tracking your progress can help you stay motivated and keep pushing yourself.
Absolutely. This plan was designed to be flexible and adjusted according to your preferences. Don’t forget to consult your doctor before any changes and make sure they are safe.
Making healthy changes to your diet is a great way to support your fitness goals. You probably don’t need major changes, but make sure to focus on whole, nutrient-dense foods that fuel your workouts.
With this 50-day workout plan, you are on your way to a fitter and healthier you. Stick with it and you’ll be surprised at how quickly your body adapts and changes. Remember, results don’t happen overnight, so focus on consistency and your goals will be in reach.
What level of intensity is recommended for the plan?The intensity of the plan will vary based on an individual’s fitness level. For beginners, low intensity workouts should be recommended such as brisk walking, jogging, and light strength training. As an individual progresses physically, they can increase the intensity of their workouts to include more complex moves and higher intensity activities.
Are any supplements or equipment necessary to complete the plan?No, no supplements or equipment are necessary to complete the plan. It can be done entirely using bodyweight exercises, with the recommended optional addition of some light equipment such as light weights, resistance bands or a pull-up bar.
What diet recommendations are given to support achieving fat loss?The following dietary recommendations should be followed to support achieving fat loss:
1. Eat fewer calories than you burn.
2. Increase your intake of lean proteins and vegetables.
3. Choose whole grains, fruits, vegetables, and other high-fiber carbohydrates.
4. Cut back on saturated fats, trans fats, and added sugars.
5. Balance your meals with a variety of healthy and nutrient-dense foods.
6. Choose lower fat dairy products and healthy fats, such as olive oil and avocado.
7. Limit the amount of processed and packaged foods.
8. Avoid or reduce the intake of alcohol.
9. Stay hydrated by drinking plenty of water.
10. Get enough sleep.