A 12-week fat loss workout program is designed to help individuals shed excess body fat and improve their overall fitness levels. This comprehensive routine incorporates a combination of cardiovascular exercises, strength training, and flexibility exercises to maximize fat burning and muscle toning. The program is structured in a way that gradually increases the intensity and duration of workouts over the course of three months, ensuring progressive results and minimizing the risk of injury.
A balanced diet rich in lean proteins, whole grains, fruits, and vegetables is recommended to support the body's energy needs and aid in muscle recovery. Sufficient rest and sleep are crucial for allowing the body to repair and rebuild muscles, as well as regulate hormones that influence fat loss. By following this comprehensive routine consistently for three months, individuals can expect to see significant improvements in their body composition, overall fitness, and energy levels.
Please avoid junk foods During this Fat loss workout period
Eating junk food can lead to: type 2 diabetes. heart-related problems (such as cardiovascular disease, high blood pressure and cholesterol) overweight and obesity.
It has no nutritional value and only harms us. Junk food is high in salt and sugar content, which is bad for our health. Junk food also lacks dietary fibre, essential for a healthy body. Fast food has many calories and is a major cause of obesity
This is Your 3 Months Workout routine for weight loss.
Day 1
| Workouts | Rep | Set |
|---|---|---|
| Incline Bench Press | 6 to 12 | 5 |
| One Arm Dumbbell Row | 8 to 16 | 3 |
| Seated Barbell Press | 8 to 16 | 3 |
| Pull Ups | 8 to 16 | 3 |
| Skullcrushers | 8 to 16 | 3 |
| Dumbbell Curls | 8 to 16 | 4 |
Day 2
| Workouts | Rep | Set |
|---|---|---|
| Squats | 6 to 12 | 5 |
| Leg Curl | 8 to 16 | 3 |
| Leg Extension | 8 to 16 | 3 |
| Leg Press Calf Raise | 8 to 16 | 3 |
| Plank | 60 Sec | 3 |
| Hanging Knee Raise | 8 to 16 | 4 |
Day 3 Cardio Only
The most effective cardiovascular workouts encompass a range of exercises that target the heart and lungs, promoting overall cardiovascular health and endurance. These workouts are designed to elevate the heart rate and increase oxygen consumption, leading to improved cardiovascular fitness. Engaging in regular cardio exercises not only helps in burning calories and shedding excess weight, but also strengthens the heart muscle, lowers blood pressure, and reduces the risk of chronic diseases such as heart disease, diabetes, and obesity.
Day 4
| Workouts | Rep | Set |
|---|---|---|
| Dumbbell Bench Press | 6 to 12 | 3 |
| Barbell Row | 8 to 16 | 3 |
| Dumbbell Lateral Raise | 8 to 16 | 4 |
| Lat Pull Down | 8 to 16 | 3 |
| Cable Tricep Extensions | 6 to 12 | 4 |
| EZ Bar Preacher Curl | 8 to 16 | 4 |
Day 5
| Workouts | Rep | Set |
|---|---|---|
| Leg Press | 6 to 12 | 4 |
| Deadlift for Hamstrings | 8 to 16 | 3 |
| Walking Dumbbell Lunge | 8 to 16 | 3 |
| Calf Raise | 8 to 16 | 3 |
| Cable Crunch | Failure | 4 |
| Twist | 8 to 16 | 3 |
Day 6 - Cardio Only
It is important to note that the best cardio workout varies from person to person, depending on individual preferences, fitness level, and any underlying health conditions. It is recommended to consult with a healthcare professional or a certified fitness trainer to determine the most suitable cardio exercises for your specific needs. Additionally, incorporating a variety of cardio workouts into your routine can help prevent boredom and keep you motivated. Remember to start slowly and gradually increase the intensity and duration of your workouts to avoid overexertion and reduce the risk of injury.
Day 7 - Rest Day
Eat more Vegetables During this workout period
That are lower in calories instead of higher-calorie food may be useful in helping to lower calorie intake. Vegetables provide nutrients vital for health and maintenance of your body, such as vitamins A and C, fiber, folate, and potassium.
