How to Lose Weight In 12 Weeks
Before you start
There is no secret in weight loss: to sustainably shed pounds, it is better to make some dietary adjustments and integrate physical exercises rather than depriving yourself unnecessarily.
You can do two things to lose weight: change your eating habits and increase your physical activity. Suppose you are not a big fan of sports in general. In that case, it doesn’t mean that you have to sign up to the nearest athletic club, but becoming more active regularly is a must to achieve your goals. So we've put together an effective 12-week weight loss program that will walk you through this incredible journey you are about to embark on.
WEEK 1 - 4
During the first month of the program, the goal is to familiarize yourself with the training and prepare your body for sustained efforts. To achieve this, do 6 physical activity sessions per week (one session per day), alternating strength training and cardiovascular exercises.
- Exercise 1: 12 squats
- Exercise 2: 12 push-ups
- Exercise 3: 12 bent-over rows with dumbbells
- Exercise 4: 12 lunges (switch legs)
- Exercise 5: 60-second plank
After all 5 exercises are done, take a 45-second break and repeat the entire circuit 3 times.
Remember to incorporate 3 sessions of cardiovascular exercise per week at moderate intensity, such as:
- Group lessons
Nutrition Advice For The First Month: Avoid Depriving Yourself
Even though it sounds surprising, you have to eat to lose weight. An active body needs nourishment in order to exercise effectively without getting tired. By increasing your physical activity level, you should consume more quality calories, especially before and after workouts. For example, swap a cereal bar for Greek yogurt with fruit after your training session.
In the second month of the program, the goal is to increase your strength and muscle mass. To achieve this, continue to do 6 physical activity sessions per week, alternating between strength training circuits and cardiovascular exercise sessions.
Repeat this upper body strength circuit twice a week
- Exercise 1: 10 push-ups and rotation
- Exercise 2: 10 pullovers with dumbbells
- Exercise 3: 10 Zottman Curls with dumbbells
- Exercise 4: 10 cross-body mountain climber
- Exercise 5: 15-second slow-motion punches with dumbbells
After all 5 exercises are done, take a 30-second break and repeat the entire circuit 3 times.
Repeat this lower body strength circuit twice a week
- Exercise 1: 10 sumo squat with dumbbells
- Exercise 2: 20 jumping jacks in plank position
- Exercise 3: 10 lunges raising the knee in front of the weight (repeat with the right leg)
- Exercise 4: Side plank on the feet for 45 seconds on each side
- Exercise 5: 20 market bridges
After all 5 exercises are done, take a 30-second break and repeat the entire set 3 times.
Incorporate 2 sessions of high-intensity cardiovascular exercise per week at such as:
- Spinning classes
- Aerobic classes
Each session should last 30 to 60 minutes.
Nutrition Advice For The Second Month: Don’t Skip Breakfast
The first meal of the day makes it possible to end the fasting period: our body has used up part of its energy reserves during that time, and so we need to fill up with nutrients. A balanced breakfast should include protein, carbohydrates, and fiber. A protein smoothie with fruits or a bowl of oatmeal with two hard-boiled eggs are excellent options. You can eat your lunch a little later in the morning if you are hungry. Also, make sure you have a nutritious snack like nuts, fresh fruit, or homemade muffins available in case you ever end up struggling with cravings.
In the third month of the program, the goal is to optimize weight loss by improving your cardiovascular capacity and endurance. This will promote fat loss while maintaining your muscle mass acquired during the last 8 weeks. To get there, continue to do 6 physical activity sessions per week, alternating the cardiovascular and muscular circuits. However, it will be necessary to increase the intensity this month!
Repeat this high-intensity interval training (HIIT) circuit four times a week
- Exercise 1: 60-second High knee rope skipping
- Exercise 2: 60-second mountain climber
- Exercise 3: 60-second push-ups (nonstop)
- Exercise 4: 60-second high intensity jumping jacks
- Exercise 5: 60-second jump squats
- Exercise 6: 60-second Russian twists with a dumbbell
- Exercise 7: 20 Reverse flyes
- Exercise 8: 60-second burpees
After all 8 exercises are done, take a 20-second break and repeat the entire circuit 3 times.
Incorporate 2 sessions of moderate to high-intensity cardiovascular exercise per week at such as:
- Dance classes
Each session should last 30 to 60 minutes.
Nutrition Advice For The Third Month: Pick the Best Snack Options
When you eat in front of the television, it can sometimes be challenging to resist salty, sweet, or high-fat foods. It could be related to extended self-deprivation during the day or too many temptations to eat food out of boredom.
If you have a nighttime craving, ask yourself first if you really are hungry. Listening to your hunger cues is the most important thing to do, and this is why recognizing these signals is a tremendous skill you’ll have to learn. If you're really hungry, opt for a high-carb snack that will help with sleep and digestion, like a small bowl of bran cereal.
Is This Program For Me?
If you are self-motivated and patient, this program is sure to help you achieve that much desired goal. So get ready to work harder and change your daily routine because you are about to embark on a wonderful journey. One thing is certain: you will never regret stepping out of your comfort zone! So you’re 100% allowed to be proud of yourself. Losing weight is like a long trek in the mountains, it takes time, consistency, and perseverance to reach the end goal. So, yes, sometimes you will be disappointed, you will have difficulties but the victory will only be better.
If you are still confused and need more guidance about what you should and shouldn’t eat, or how to execute properly all the physical exercises mentioned in the previous paragraphs, make sure to download the Reshape.Me app and let us help you achieve your goals!