Weight Loss Programmes

Examples of Weight Loss Exercise Programmes

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It is important for people, new to exercising, is to start gently. Many of overweight people feel that because they have to lose a lot of weight, they feel they need to start at a frantic rate. This is totally the wrong approach and only leads to strain and pain. If you have not been exercising for some time, you should concentrate on building up a base level of fitness before starting on the more intensive exercise regimes.

Fat Burning Programmes

This is basically a programme involving cardio exercise, upper/lower body exercises, further cardio exercise using the upper/lower body and further lower body exercises. You should aim to achieve a steady heart rate for the whole exercise period so that it is stimulating the fat burning. This has the extra benefit of toning as well as fat burning.
If you have not been exercising for some time, you should concentrate on building up a base level of fitness before starting on the more intensive exercise regimes.

Fat Burning Programmes

This is basically a programme involving cardio exercise, upper/lower body exercises, further cardio exercise using the upper/lower body and further lower body exercises. You should aim to achieve a steady heart rate for the whole exercise period so that it is stimulating the fat burning. This has the extra benefit of toning as well as fat burning.

A typical programme for a woman 45 – 55 years of age with poor fitness would be:
Circuit Programme 1 45 mins
Gym Workout

Resistance machines

Exercise
1/ Warm up 5 mins Cycle 88 – 105 bpm
2/ Stretch
3/ Cardio 2 mins Cycle 95 – 110 bpm
4/ Lunges Weight kg Sets/Reps 1/12
5/ Lat pulldown Weight kg Sets/Reps 1/12
6/ Cardio Step ups 1 – 2 mins
7/ Leg extension Weight kg Sets/Reps 1/12
8/ Chest press Weight kg Sets/Reps 1/12
9/ Cardio Cycle 1-2 mins
10/Leg curl Weight kg Sets/Reps 1/12
11/Lat raise Weight kg Sets/Reps 1/12
12/Cardio Step ups 1-2 mins
13/Abs crunches Sets/reps 2/25
14/Legs raise crunches Sets/reps 2/25
15/Cardio Treadmill 2 mins
16/Stretch

Weekly Schedule for Programme 1

NAME: Female AGE: 50 PROGRAMME 1 DATE:___________

DAY MON TUES WED THU FRI SAT SUN
Circuit Walk Circuit Rest Circuit Rest Walk


It is important that those people with a limited time to exercise increase the intensity of the exercise programme in order to continue to lose weight. A comprehensive health and fitness check should be made after six weeks to determine the level of progress. If satisfactory progress has been made then the following harder programme can be instituted:

Circuit Programme 2 45 mins
Gym Workout

Resistance machines

Exercise Date
1/ Warm up 5 mins Cycle 88 – 105 bpm
2/ Stretch
3/ Cardio 5 mins Cycle 95 – 110 bpm
4/ Lunges Weight kg Sets/Reps 2/10-12
5/ Lat pulldown Weight kg Sets/Reps 2/10-12
6/ Cardio Step ups 2 mins
7/ Leg extension Weight kg Sets/Reps 2/10-12
8/ Chest press Weight kg Sets/Reps 2/10-12
9/ Cardio Cycle 2 mins
10/Leg curl Weight kg Sets/Reps 2/10-12
11/Lat raise Weight kg Sets/Reps 2/10-12
12/Cardio Step ups 2 mins
13/Abs crunches Sets/reps 4/25
14/Legs raise crunches Sets/reps 4/25
15/Cardio Treadmill 5 mins
16/Stretch

Weekly Schedule for Programme 2

NAME: Female AGE: 50 PROGRAMME 2 DATE:___________

DAY MON TUES WED THU FRI SAT SUN
Circuit Walk Circuit Rest Circuit Rest Walk

You can change the day/exercise but ensure you have rest days.

There are some misconceptions about circuit training using resistance machines, as found in a circuit at a gym. The best principle is to set the weight on the machine at around 50% of your maximum liftable weight. You should be able to complete 20 – 25 repetitions in 45 seconds, leaving 15 seconds to move to the next machine and adjust the weight.

For a typical overweight 50 year old male, they need to lay down a base for more intense exercise in the future, by pursuing a walking and general conditioning programme for four weeks. Such a client, assuming no health or injury problems, is usually being able to exercise 3 – 4 times a week for around 45 minutes each time. In such cases, it is preferable to exercise in the morning. Studies have shown that exercising before breakfast results in increased fat burning and a higher metabolism rate for the rest of the day.

Once a satisfactory base level of fitness has been gained, the large muscle groups can be targeted to increase fat burning. A combination of variable resistance machines and free weights should be employed. Machines are designed to work the target muscle in isolation, without the assistance of the surrounding muscles. Free weights (barbells and dumbbells) allow you not only to target a particular muscle group but to use other muscles that assist in the weight lifting exercise.

Weights Programme 1 45 mins
Gym Workout

Resistance machines and free weights

Exercise Date
1/ Warm up 5 mins Cycle 88 – 105 bpm
2/ Stretch
3/ Bent over rows Weight kg Sets/reps 3/8,10,12
4/ Barbell bicep curls Weight kg Sets/Reps 3/8,10,12
5/ Lat pulldown Weight kg Sets/Reps 3/8,10,12
6/ Chest press Weight kg Sets/reps 3/8,10,12
7/ Pec deck Weight kg Sets/Reps 3/8,10,12
8/ Reverse pec deck Weight kg Sets/Reps 3/8,10,12
9/ Leg extension Weight kg Sets/reps 3/8,10,12
10/Seated leg curls Weight kg Sets/Reps 3/8,10,12
11/Leg press Weight kg Sets/Reps 3/8,10,12
12/Squats Weight kg Sets/reps 3/8,10,12
13/Swiss ball crunches Sets/reps 4/25
14/Leg raise crunches Sets/reps 4/25
15/Cardio Treadmill 10 mins
16/Stretch


Weekly Schedule for Programme 1


NAME: Male AGE: 50 Programme 1 DATE:___________

DAY MON TUES WED THU FRI SAT SUN
Gym Walk 45 mins Gym Walk 45 mins Gym Social sport Rest

Social sport – with warm up, warm down and stretch
Some people may already have a reasonable level of fitness. They usually will be between 40 and 50 years of age and have recently given up playing a competitive sport, such as rugby, cricket or netball. Typically they will have an excellent current base fitness level and be able to exercise 4 – 5 times per week for up to 60 minutes each time. In such cases, the most efficient way to get a hard workout in a limited time is doing super sets. This consists of performing two or three exercises in a row without a break. After a short rest, move onto the next super set. The bracketed exercises in the following programme comprise each super set.

Weights Programme 2 60 mins
Gym Workout

Resistance machines and free weights


Exercise
1/ Warm up 5 mins Cycle 88 – 105 bpm
2/ Stretch
3/ s/s Bent over rows Weight kg Sets/reps 1/12
3/ s/s Leg Press Weight kg Sets/Reps 1/12
4/ s/s Lat pulldown Weight kg Sets/Reps 1/12
4/ s/s Leg extension Weight kg Sets/reps 1/12
5/ s/s Chest press Weight kg Sets/Reps 1/12
5/ s/s Lunges Weight kg Sets/Reps 1/12
6/ s/s Barbell Bicep curls Weight kg Sets/reps 1/12
6/ s/s Seated Leg curls Weight kg Sets/Reps 1/12
7/ s/s Dumbbell flies Weight kg Sets/Reps 1/12
7/ s/s Squats Weight kg Sets/reps 1/12
8/ Swiss ball crunches Sets/reps 4/25
9/ Leg raise crunches Sets/reps 4/25
10/Cardio Treadmill 10 mins
11/ Stretch

Weekly Schedule Weights Programme 2

NAME: Male AGE: 48 FOR PROGRAMME 2 DATE:___________

DAY MON TUES WED THU FRI SAT SUN
Gym Run Gym Run Gym Social sport Rest

NOTES: Social sport – with warm up, warm down and stretch
Run: 30-45 mins fartlek (speed play)
- include sprints, jogs and walks
- stretches

Exercising at home, even without equipment, is becoming more common and this programme enables a busy mother to maintain a good level of fitness.
Home exercise bible exerpts
Complete following programme out of home exercise bible

Circuit Programme 1 45 mins
Home Workout

Tins for weights

Exercise
1/ Warm up 5 mins walk 88 – 105 bpm
2/ Stretch
3/ Cardio 2 mins step ups 95 – 110 bpm
4/ Lunges Weight 2 tins Sets/Reps 2/10-12
5/ Wall squats Weight 2 tins Sets/Reps 2/10-12
6/ Cardio Step ups 2 mins
7/ Weight kg Sets/Reps 2/10-12
8/ Chest press Weight kg Sets/Reps 2/10-12
9/ Cardio Cycle 2 mins
10/ Leg curl Weight kg Sets/Reps 2/10-12
11/ Lat raise Weight kg Sets/Reps 2/10-12
12/ Cardio Step ups 2 mins
13/ Abs crunches Sets/reps 4/25
14/ Legs raise crunches Sets/reps 4/25
15/ Cardio Treadmill 5 mins
16/ Stretch

Weekly Schedule

NAME: AGE: 50 FOR PROGRAMME 2 DATE:___________

DAY MON TUES WED THU FRI SAT SUN
Circuit Walk Circuit Walk Rest Circuit Walk

People that have stuck with the programmes have achieved awesome results. You can measure progress by simple measurement of arms, waist, stomach, thighs and legs. Gyms tend to use the caliper body fat test but many people find the test uncomfortable and others tend to get rather obsessive about this particular test.