Here’s a personalized fitness plan based on your goal of weight loss while keeping things simple and manageable given your busy schedule and low physical activity level.
1. Fitness Plan: Weight Loss Focus
Weekly Workout Schedule (30-Minute Sessions)
- Day 1: Full-Body Strength Training (Bodyweight)
- Squats: 3 sets x 12 reps
- Push-ups (modified if needed): 3 sets x 10 reps
- Plank: 3 sets x 30 seconds
- Glute bridges: 3 sets x 15 reps
- Cool-down stretches: 5 minutes
- Day 2: Cardio & Core
- Brisk walking or light jogging: 20 minutes
- Core circuit (repeat 2 times):
- Bicycle crunches: 15 reps
- Leg raises: 10 reps
- Mountain climbers: 20 reps
- Day 3: Active Recovery
- Stretching or yoga for flexibility: 20-30 minutes
- Day 4: Lower Body Strength
- Lunges (alternating legs): 3 sets x 10 reps per leg
- Calf raises: 3 sets x 15 reps
- Side leg lifts: 3 sets x 12 reps per leg
- Day 5: Upper Body & Core
- Shoulder taps: 3 sets x 20 taps
- Supermans: 3 sets x 12 reps
- Russian twists: 3 sets x 20 reps (with or without weight)
- Day 6: Cardio (HIIT for 15-20 minutes)
- 30 seconds work / 30 seconds rest (repeat for 15 minutes):
- Jumping jacks
- High knees
- Burpees (modify as needed)
- 30 seconds work / 30 seconds rest (repeat for 15 minutes):
- Day 7: Rest or Gentle Walk
2. Nutrition Guidelines
Daily Calorie Target: ~1500-1600 kcal (for gradual weight loss)
Macronutrient Breakdown:
- Protein: 30-35% (lean meats, eggs, dairy, legumes)
- Carbs: 35-40% (whole grains, fruits, vegetables)
- Fats: 25-30% (healthy fats like olive oil, nuts, avocados)
Sample Day of Eating:
- Breakfast: Greek yogurt with chia seeds, granola, and fresh fruit
- Snack: A boiled egg + a handful of almonds
- Lunch: Grilled chicken salad with quinoa, spinach, cucumbers, and olive oil
- Snack: Hummus with carrot sticks
- Dinner: Baked salmon with roasted vegetables and a side of quinoa
3. Lifestyle Tips for Better Results:
- Stay Hydrated: Aim for at least 2 liters of water per day.
- Sleep: Prioritize 7-8 hours of quality sleep.
- Meal Prep: Prepare meals in bulk to save time.
- Mindful Eating: Avoid distractions while eating to help control portions.
Would you like me to create a more detailed meal plan or specific workout videos to match your fitness level? Contact us😊
