Introduction
Welcome to the Fat Loss Quickstart – a 3-week exercise plan designed to help you reach your fat loss goals! This plan is designed to be simple and effective, utilizing low-impact exercises and focusing on both aerobic and weight-based exercises. Follow this plan and you’ll be well on your way to achieving your goals and transforming your body!
Exercise Guidelines
Each week of this 3-week plan should consist of 3-4 days of active exercise, including both cardiovascular and weight training. The following guidelines should be followed when performing your exercise routine:
- Aim for 10-30 minutes of cardiovascular exercise, such as jogging, swimming, or biking.
- Aim for 20-30 minutes of weight training exercises, such as push-ups, squats, and lunges.
- Aim for at least 8 hours of sleep each night.
- Drink plenty of water each day.
- Avoid processed foods and refined sugars.
- Avoid alcohol, smoking, and any other substances.
- Try to get out in the sun for at least 20 minutes each day.
3 Week Exercise Plan
Week 1
- Day 1: 30 minutes of jogging, 3 sets of 10 push-ups, 3 sets of 10 squats.
- Day 2: 30 minutes of swimming, 3 sets of 10 lunges, 3 sets of 10 bicep curls.
- Day 3: 30 minutes of biking, 3 sets of 10 tricep dips, 3 sets of 10 overhead shoulder presses.
- Day 4: 30 minutes of walking, 3 sets of 10 abdominal crunches, 3 sets of 10 calf raises.
Week 2
- Day 1: 30 minutes of jogging, 3 sets of 10 push-ups, 3 sets of 10 squats.
- Day 2: 30 minutes of swimming, 3 sets of 10 lunges, 3 sets of 10 lateral raises.
- Day 3: 30 minutes of biking, 3 sets of 10 tricep push-downs, 3 sets of 10 chest flies.
- Day 4: 30 minutes of walking, 3 sets of 10 jumping jacks, 3 sets of 10 lat pull-downs.
Week 3
- Day 1: 30 minutes of jogging, 3 sets of 10 pull-ups, 3 sets of 10 burpees.
- Day 2: 30 minutes of swimming, 3 sets of 10 jump squats, 3 sets of 10 leg presses.
- Day 3: 30 minutes of biking, 3 sets of 10 tricep dips, 3 sets of 10 mountain climbers.
- Day 4: 30 minutes of walking, 3 sets of 10 lateral jumps, 3 sets of 10 seated shoulder presses.
FAQ
Q: How often should I do these exercises?
A: You should aim for 3-4 days a week of moderate-intensity exercise. You can adjust the intensity or frequency of exercise depending on your own fitness level and goals.
Q: How long should I rest between sets?
A: Aim for 30-90 seconds of rest between sets. Rest longer if needed, but make sure to stay active during the rest periods by walking around or stretching.
Q: How long should I stay on this plan?
A: This 3-week plan is designed to jump start your fat loss journey and give you an idea of how to exercise safely and effectively. After completing the plan you should take some time to assess your progress before deciding how to proceed.
