Weight Loss Fitness Plan

A fitness plan can jump-start weight loss and keep you on track until you reach your goal. Create your own using online resources, such as the American Council on Exercise's library, or hire a personal trainer to create a detailed plan for you.

Function

A fitness plan keeps you focused on your goal and gives you a record of what you've done. An effective plan also ensures that you perform a variety of exercises to prevent overuse injuries, keep boredom at bay and, most importantly, ensure you reach your goals quickly. According to the National Academy of Sports medicine, fitness plans should rotate exercises daily vs. weekly or monthly.

Features

If you want to lose weight, your fitness plan should include cardiovascular training, resistance workouts and flexibility training. Include a variety of cardiovascular exercises such as running, swimming, cycling, aerobics classes or other endurance activities. In the weight training section of the fitness plan, include several exercises to work each muscle group, such as squats, lunges and leg extensions to train your quadriceps and hamstrings.

Time Frame

A weight loss fitness plan should include both short-term and long-term schedules, planning each week for approximately six months at a time. Plan to work out at least five days per week, but schedule resistance training workouts on alternating days of the week so as to allow sufficient time for muscles to recover following strength training.

Potential

A well-crafted plan can help you lose one to two pounds of weight each week and build muscular size and strength more quickly than training without a plan. Furthermore, it can help you improve your cardiovascular fitness, strength and flexibility as well as reduce your risk of disease. Maintaining a healthy diet can increase these effects.

Misconceptions

Creating a solid fitness plan is only half of the battle in losing weight. You should also pay attention to nutrition. A common misconception among gym-goers is that if you work out, you can eat whatever you like. But consider that although you could burn 500 calories in a one-hour cardio workout, you could consume the same amount or more in a blended coffee drink, in a fraction of the time.

Expert Insight

The American College of Sports Medicine issued an official position on fitness plans, indicating that the most important factor is designing a fitness plan according to your individual goals to provide the greatest benefits with the least risk of overtraining. Furthermore, it indicates that fitness plans should aim to make physical activity a lifelong habit.