June 21, 2024

Training tips

Fitness Routines For Weight Loss

Crafting Effective Training Routines for Weight Loss: Your Ultimate Guide

When it comes to shedding those extra pounds, a well-designed training routine is just as crucial as a balanced diet. But with the plethora of workout options available, it can be daunting to figure out which routines will yield the best results. In this comprehensive guide, we'll break down the essential components of effective training routines tailored specifically for weight loss.

Understanding the Basics of Weight Loss:

Before diving into specific routines, it's important to understand the fundamentals of weight loss. In order to lose weight, an energy deficit must be achieved. In order to do so, your energy requirements and intake must be assessed and measured. The degree to which this is done will vary for each individual however it must be done if you expect to make progress. Incorporating a combination of cardiovascular exercises, strength training, and flexibility work is key to maximizing calorie burn, boosting metabolism, and preserving lean muscle mass.  For more information click here.

Cardiovascular Exercises:

Cardiovascular exercises play an important role in any weight loss routine as they help burn calories and improve cardiovascular health. The wide range of intensity level of these activities allows it to be something you can always be doing. If for example you are sore from a previous workout you can still go out and walk. If you are short on time, opt for high-intensity activities like running, cycling, swimming, or HIIT (High-Intensity Interval Training) workouts. Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity cardio each week for optimal results. Remember, this can be as simple as going out for a walk.

Strength Training:

Strength training involves exercises that use resistance from weights or machines to build muscle mass and increase strength. Strength training is often overlooked in weight loss routines, but it plays a crucial role in increasing muscle mass, which in turn boosts metabolism and promotes fat loss. Of the options available to you, strength training offers the highest bang for your buck because its effects last much longer than the workout itself. (More on this below) A quality program should incorporate compound exercises such as squats, lunges, deadlifts, pull-ups and chest presses into your routine. Aim for 2-3 strength training sessions per week, focusing on all major muscle groups.

Flexibility and Mobility Work:

Don't forget to include flexibility and mobility exercises to improve range of motion and prevent injuries. Incorporate activities like yoga, Pilates, or dynamic stretching into your routine to enhance flexibility and promote relaxation.

Simple Fitness Routine For Losing Weight:

Here's a sample weekly training routine that combines cardiovascular exercises, strength training, and flexibility work:


  • Cardio: 30 minutes of running or cycling
  • Strength Training: Full-body workout (3 sets of squats, lunges, push-ups, rows, and planks)
  • Flexibility: 15 minutes of yoga or stretching


  • Cardio: 20 minutes of HIIT (alternating between high-intensity intervals and rest periods)
  • Strength Training: Lower body focus (3 sets of deadlifts, leg presses, calf raises, and hamstring curls)
  • Flexibility: 15 minutes of Pilates or foam rolling


  • Cardio: 25 minutes of swimming or brisk walking
  • Strength Training: Upper body focus (3 sets of bench presses, pull-ups, shoulder presses, bicep curls, and tricep dips)
  • Flexibility: 15 minutes of dynamic stretching or mobility drills

The above is a great example of a routine for someone who is just starting out. This routine if kept up will absolutely provide solid results however if you are either more advanced or have been doing something similar it's likely you have seen a plateau at some point. For breaking through plateaus let's take a closer look at strength training.

Intermediate to advanced weight loss routine

A1: Barbell overhead press x 10-12
A2: Walking Lunges x 20
A3: Rope Slam x 30's
4 rounds resting 90-120's after A3

The above example incorporates strength training movements (A1 and A2) along with a challenging cardiovascular move (A3). This combo offers a potent combo of time under tension and a large lactate output. This together with a tight rest interval produces a very effective workout.

A deeper Dive into Strength Training for Weight Loss

Strength Training : The benefits of strength training are well documented. Take a look here if you don't believe me. While it's commonly associated with bulking up and building muscle, strength training can be a game-changer in your weight loss program. Here are a few reasons why it can amplify your efforts and help you achieve your weight loss goals more effectively.
Metabolic Boost: One of the most significant benefits of strength training is its ability to rev up your metabolism. Unlike cardio workouts, which primarily burn calories during the activity, strength training leads to an increased metabolic rate even at rest. As you build lean muscle mass, your body requires more energy to maintain it, resulting in higher calorie expenditure throughout the day. This metabolic boost can accelerate weight loss and make it easier to maintain your desired weight over time.
Fat Loss vs. Muscle Loss: When you're on a calorie-restricted diet, your body may turn to muscle tissue for energy, leading to muscle loss along with fat loss. However, incorporating strength training into your routine helps mitigate this risk by preserving lean muscle mass. By challenging your muscles through resistance exercises, you signal to your body that muscle preservation is essential, encouraging it to prioritize fat loss instead. This ensures that the weight you're losing comes primarily from fat stores rather than muscle tissue, resulting in a leaner, more toned physique.
Increased Caloric Expenditure: While cardio exercises primarily burn calories during the workout session, strength training has a unique advantage: the "after burn" effect. After a challenging strength training session, your body continues to burn calories at an elevated rate as it works to repair and rebuild muscle fibers. This phenomenon, known as excess post-exercise oxygen consumption (EPOC), can lead to increased calorie expenditure for hours or even days after your workout.  More on EPOC here. By incorporating strength training into your routine, you can maximize calorie burn both during and after your gym session, making every workout more efficient for weight loss.
Improving Body Composition: Weight loss isn't just about the number on the scale; it's also about achieving a balanced and healthy body composition. Strength training helps sculpt and define your muscles, giving you a leaner and more toned appearance. As you lose fat and build muscle, you'll notice changes in your body shape and composition, which can be just as rewarding as seeing the numbers drop on the scale. Plus, having a higher muscle-to-fat ratio not only improves aesthetics but also enhances functional strength and overall fitness levels.

In Conclusion:

Strength training is a powerful tool that can significantly enhance your weight loss efforts and improve your overall fitness levels. In addition to different types of cardio training, strength training can help provide numerous benefits, you can boost metabolism, preserve lean muscle mass, and achieve a more balanced body composition. Whether you're a beginner or a seasoned gym-goer, don't underestimate the transformative impact of strength training on your weight loss journey. Embrace the challenge, push your limits, and watch as your body becomes stronger, leaner, and more resilient than ever before.

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