Working out can help you lose weight when it is combined with a healthy eating routine. The workout program should consist of weight training and cardiovascular training. Building muscle can elevate your metabolism, which can lead to more calories being expended through the course of the day. All the major muscle groups should be targeted. This includes the chest, shoulders, back, triceps, biceps and legs. Cardiovascular training is already efficient at burning calories, and it can also strengthen your heart and lungs. An 8-week workout program is a long enough time frame to see favorable changes in your body.
Step 1
Perform the following weightlifting exercises three times a week for 8 weeks. Lift weights every other day, such as Monday, Wednesday and Friday. Do three to four sets of each weightlifting exercise on your weightlifting days.
Step 2
Do cardio exercise three times a week on the alternating days of your weight training, such as Tuesday, Thursday and Saturday. Allow one day of rest per week.
Step 3
Perform bench presses. Lie on a bench and place your hands on the bar in a wide grip. Tighten your core and lift the bar off the safety rails. Hold it straight above you with your arms fully extended. Lower the bar toward your chest as you take a big inhale. Stop when it lightly touches your chest and push it straight back up while exhaling. Repeat for 10 to 12 reps.
Step 4
Perform dumbbell shoulder presses. Stand with your feet shoulder width apart and hold dumbbells in your hands. Lift them up to shoulder height with your palms facing forward. Take a big breath and push the weights straight above your head as you forcefully exhale. Stop when they are an inch apart then lower them back to the starting point. Take a big inhale as you lower them. Do 10 to 12 reps.
Step 5
Do one-armed dumbbell rows. Place a dumbbell on the right side of a bench on the ground. Place your left knee and left hand on the bench, and place your right foot on the ground behind your body. Reach down and pick up the dumbbell. Keep your back and neck straight. Pull the dumbbell up until it is by your right hip, then lower it down until your arm is completely extended. Inhale when you lift it, and exhale as you lower it. Do 10 to 12 reps and switch sides.
Step 6
Perform triceps dips with a bench. Place your hands on the edge of the bench with your heels on the floor and your legs straight. Lower your butt toward the floor by bending your elbows. Stop when your upper arms are parallel to the floor and push yourself back up. Do 10 to 12 reps. Inhale when you are lowering your body, and exhale as you are pushing up.
Step 7
Perform twist curls to work your biceps. Stand with your feet shoulder width apart and hold dumbbells in your hands with your palms facing the sides of your thighs. Curl the dumbbells up and twist your wrists so your palms are facing your chest. Squeeze and hold for 1 second. Lower the dumbbells back down and twist your palms until they are facing the sides of your thighs again. Inhale as you are lowering and exhaling as you are curling. Do 10 to 12 reps.
Step 8
Use a stability ball to do squats. Pinch the ball against the wall with your lower back area and hold dumbbells in your hands. Stand with your feet shoulder width apart and slightly forward. Lower your butt down until your thighs are parallel to the floor. Stand back up and repeat 10 to 12 times. Keep your hips in line with your shoulders during the movement and do not let your knees go past your toes. Take big inhales as you are lowering and exhale as you are coming back up.
Step 9
Perform cardio for 45 to 60 minutes on your cardio workout days. Do something that you enjoy like running, biking, swimming, elliptical training, rowing, stair climbing, jumping rope or hill walking. Do a combination of exercises if you get bored easily.
Step 10
Switch up your exercises after 8 weeks to challenge your muscles in a new way.
Tips and Warnings
- For all of the weight-training exercises, use the heaviest weight you can handle for your 10 to 12 reps. When you do one-arm dumbbell rows, keep your arm in tight against your side the whole time.
- If you have never worked out before, or have taken a long layoff from exercise, get your doctor's approval before engaging in any new workout programs.
Things You'll Need
- Barbell
- Bench
- Dumbbells
- Stability ball
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