Designing Your Workout Routine

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal BMI is 24.9.

Natural Weight Loss


Designing Your Workout Routine

These last few posts have laid out the core exercise element of our total wellness plan.

Now you have a basic knowledge of the major muscle groups and how they function.

It’s time to use that knowledge and design an exercise program that’s right for your unique physical attributes and fitness goals.

This will help you develop and tone muscle, and get rid of excess fat and flab.

What’s uniquely effective about this exercise program is it combines the 2 most result-oriented types of fat burning workouts:  high-intensity training and circuit training.

Intensity training is when your muscles are trained aggressively to the point of fatigue.

Circuit training is when a series of exercises is performed back to back with little or no recovery time in between.

What makes this combo-training method so successful is your heart rate will be elevated the whole time you’re doing your strength training so you’re burning calories and toning muscles simultaneously.

So you’ll be going from one high-intensity set of exercises to another with as little rest in between as possible.

Working out this way will quickly turn your body into a very efficient fat-burning machine not just for the duration of the workout, but (and this is a major benefit) even after you’ve stopped.

In the long term, this is the most effective way to lose weight and keep it off.

Duration and Frequency

One of the first questions people ask is how long their workouts should be.

The answer varies from person to person.

One of the most important things to consider is practicality.

You’ll be incorporating regular exercise into your daily schedule, so it’s crucial you don’t overshoot and then get frustrated when you can’t follow through.

You may have heard the U.S. Surgeon General’s recommendation of 30 minutes of physical activity a day.

This is intended for people who want to maintain the most basic level of fitness, but not for people who want to lose weight.

So, if you want to lose, you’re going to have to be prepared for a bit more work.

I prefer to use the World Health Organization’s recommendation of 60 minutes as a starting point.

An hour is an ideal amount of time to really get the most out of your workout.

Sure, this requires a little more time, but this program will pay off with serious results – fast.

Your 60-minute workout sessions should always include a warmup cardio session, 50 minutes of main exercise, whatever you’re doing, and a cool-down session.

The 5-minute warmup cardio session will reduce your chance of injury by warming up your muscles, tendons, ligaments, and joints.

The next 50 minutes of your workout is the part that will make you sweat, and make the pounds melt away.

Finally, every workout session should end with a 5-minute cool-down so you can bring your heart rate back to normal and get blood circulating freely again without cardiac stress.

This part of the workout should also involve stretching to help relax muscles and increase flexibility.

Besides duration, it’s also important to know how often you should work out.

The ideal workout frequency for lasting transformation is 5 times a week.

Anything over that is unnecessary and can even be counterproductive.

It’s important to give your muscles a chance to rest and recover.

If you’re good to your body, it will be good to you.

Come join me on my weight loss journey!  I’d love to have you along!

Have an awesome day!

If you got value from this, please comment below, like, retweet, and share with your friends!

If you’d like to read Jillian’s book, you can get it here: Winning by Losing


Dick and Lenay

email: – 715-431-0657

P.S. If your diet isn’t working for you, join me on my weight loss journey here –


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