{"id":11835,"date":"2022-10-14T14:39:55","date_gmt":"2022-10-14T18:39:55","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=11835"},"modified":"2022-10-14T14:40:10","modified_gmt":"2022-10-14T18:40:10","slug":"12-week-weight-loss-workout-plan-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/12-week-weight-loss-workout-plan-with-pdf","title":{"rendered":"12 Week Weight Loss Workout Plan with Free PDF"},"content":{"rendered":"\n

If you want to transform your physique from fat to fit, you can check out this 12 week weight loss workout plan.<\/p>\n\n\n\n

This workout program includes various workouts, from LISS and HIIT to resistance training and plyometrics, so that it can help you shed some excess pounds while maintaining and building quality muscles.<\/p>\n\n\n\n

I’ve also shared a PDF of this workout routine so you can keep it handy whenever you exercise.<\/p>\n\n\n\n

This workout plan aims to increase calorie burn, help you stay in a calorie deficit, build muscles, and stimulate fat loss.<\/p>\n\n\n\n

Can Exercises Help Reduce Fat?<\/strong><\/h2>\n\n\n\n

Exercises do not directly reduce body fat percentage but have long-term benefits when it comes to weight loss. Research suggests that they improve cardiovascular fitness, build and maintain muscle mass, increase strength, improve body composition, as well as promote weight loss.1<\/a><\/sup> Cox CE. Role of Physical Activity for Weight Loss and Weight Maintenance. Diabetes Spectr.<\/a> 2017 Aug;30(3):157-160. doi: 10.2337\/ds17-0013. PMID: 28848307; PMCID: PMC5556592.<\/span><\/p>\n\n\n

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Source: National Institute of Health Database (PMC3925973<\/a>)<\/figcaption><\/figure>\n<\/div>\n\n\n

Another meta-analysis has shown that a combination of aerobic and resistance training<\/a> can help you lose weight while building lean mass.2<\/a><\/sup>Willis LH, Slentz CA, Bateman LA, et al. Effects of aerobic and\/or resistance training on body mass and fat mass in overweight or obese adults<\/a>.\u00a0J Appl Physiol (1985)<\/em>. 2012;113(12):1831-1837. doi:10.1152\/japplphysiol.01370.2011<\/span><\/p>\n\n\n\n

So, if you want to shed excess body fats and achieve your desired physique, you can combine this 12-week fat loss workout plan with a calorie-restricted diet.<\/p>\n\n\n\n

Weight Loss Workout Program Summary<\/strong><\/h2>\n\n\n\n
Program Duration<\/td>3 Months\/90 Days<\/td><\/tr>
Workout Frequency\/Week<\/td>4-5 Days\/Week<\/td><\/tr>
Workout Type<\/td>Combination of Strength and Cardio<\/td><\/tr>
Program Goal<\/td>Increase Fat Loss and Build Muscles<\/td><\/tr>
Target Gender<\/td>Male and Female<\/td><\/tr>
Workout Level<\/td>Beginner to Intermediate<\/td><\/tr>
Suitable Age Group<\/td>16-45 Years<\/td><\/tr>
Daily Workout Duration<\/td>60 minutes<\/td><\/tr>
Alternate Workout Plan<\/td>4-Week Workout Plan for Weight Loss<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Type of Exercises You’ll Do<\/strong><\/p>\n\n\n\n

This workout program includes both aerobic and strength training so you can lose weight and build muscles at the same time.<\/p>\n\n\n\n

How Much Weight Should You Lift During Strength Training<\/strong><\/p>\n\n\n\n

You can lift as heavy as you like. It\u2019s best to start with lighter weights and then increase the load as you move to the second and third sets.<\/p>\n\n\n\n

Recommended Nutrition Diet Program<\/strong><\/p>\n\n\n\n

Nutrition is crucial for weight loss. You cannot lose weight until you follow a low-calorie diet.<\/p>\n\n\n\n

People follow multiple diet programs to lose weight, such as Conventional Hypocaloric Diets<\/a>, Low-fat and Low-carbs Diets, Keto diets, and Mediterranean diets<\/a>. However, the universal principle is to consume fewer calories than your body needs to increase weight loss.<\/p>\n\n\n\n

Research suggests that an obese person should consume 1000 to 1500 calories per day to increase weight loss. But it also depends on various factors. Since this article is not about diet, the primary focus will be on a workout program.3<\/a><\/sup> Kim JY. Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance<\/a>.\u00a0J Obes Metab Syndr<\/em>. 2021;30(1):20-31. doi:10.7570\/jomes20065<\/span><\/p>\n\n\n\n

Suggested nutrients for weight loss:<\/p>\n\n\n\n