{"id":14026,"date":"2023-02-24T14:01:45","date_gmt":"2023-02-24T19:01:45","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=14026"},"modified":"2023-02-24T14:01:51","modified_gmt":"2023-02-24T19:01:51","slug":"5-day-workout-routine-for-weight-loss-and-toning","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/5-day-workout-routine-for-weight-loss-and-toning","title":{"rendered":"5 Day Workout Routine for Weight Loss and Toning  w\/PDF"},"content":{"rendered":"\n<p>Following a good training program, consuming a balanced diet, and maintaining a little discipline will help you lose weight, tone muscles, and improve your shape.<\/p>\n\n\n\n<p>Studies recommend an <a href=\"https:\/\/thefitnessphantom.com\/4-week-workout-plan-for-weight-loss-with-pdf\" data-type=\"post\" data-id=\"4745\" target=\"_blank\" rel=\"noreferrer noopener\">effective weight loss workout plan<\/a> must include cardio and strength. Combining both will help you reduce weight, increase strength, build lean mass, and improve cardiovascular fitness.<sup class=\"modern-footnotes-footnote \" data-mfn=\"1\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_14026\"><a href=\"javascript:void(0)\"  title=\" Bellicha, Alice et al. \u201cEffect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: An overview of 12 systematic reviews and 149 studies.\u201d&nbsp;Obesity reviews : an official journal of the International Association for the Study of Obesity&nbsp;vol. 22 Suppl 4,Suppl 4 (2021): e13256. doi:10.1111\/obr.13256\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_14026-1\">1<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_14026-1\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"1\"> Bellicha, Alice et al. \u201c<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8365736\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity<\/a>: An overview of 12 systematic reviews and 149 studies.\u201d&nbsp;<em>Obesity reviews : an official journal of the International Association for the Study of Obesity<\/em>&nbsp;vol. 22 Suppl 4,Suppl 4 (2021): e13256. doi:10.1111\/obr.13256<\/span>, <sup class=\"modern-footnotes-footnote \" data-mfn=\"2\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_14026\"><a href=\"javascript:void(0)\"  title=\"Ho, Suleen S et al. \u201cThe effect of 12 weeks of aerobic, resistance or combination exercise training on cardiovascular risk factors in the overweight and obese in a randomized trial.\u201d&nbsp;BMC public health&nbsp;vol. 12 704. 28 Aug. 2012, doi:10.1186\/1471-2458-12-704\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_14026-2\">2<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_14026-2\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"2\">Ho, Suleen S et al. \u201c<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3487794\/\" target=\"_blank\" rel=\"noreferrer noopener\">The effect of 12 weeks of aerobic, resistance or combination exercise training on cardiovascular risk factors in the overweight and obese in a randomized trial<\/a>.\u201d&nbsp;<em>BMC public health<\/em>&nbsp;vol. 12 704. 28 Aug. 2012, doi:10.1186\/1471-2458-12-704<\/span>, <sup class=\"modern-footnotes-footnote \" data-mfn=\"3\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_14026\"><a href=\"javascript:void(0)\"  title=\"Willis, Leslie H et al. \u201cEffects of aerobic and\/or resistance training on body mass and fat mass in overweight or obese adults.\u201d&nbsp;Journal of applied physiology (Bethesda, Md. : 1985)&nbsp;vol. 113,12 (2012): 1831-7. doi:10.1152\/japplphysiol.01370.2011\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_14026-3\">3<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_14026-3\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"3\">Willis, Leslie H et al. \u201c<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3544497\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effects of aerobic and\/or resistance training on body mass and fat mass in overweight or obese adults.<\/a>\u201d&nbsp;<em>Journal of applied physiology (Bethesda, Md. : 1985)<\/em>&nbsp;vol. 113,12 (2012): 1831-7. doi:10.1152\/japplphysiol.01370.2011<\/span><\/p>\n\n\n\n<p>And based on this rule, I&#8217;ve designed an ultimate 5 day workout routine for weight loss and toning. This program is for all fitness enthusiasts, from males to females.<\/p>\n\n\n\n<p>I&#8217;ve also shared a pdf of this workout plan so you can download and use it offline.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Routine Overview<\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/5-Day-Workout-Routine-for-Weight-Loss.jpg\" alt=\"5 Day Workout Routine for Weight Loss and Toning\" class=\"wp-image-14068\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/5-Day-Workout-Routine-for-Weight-Loss.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/5-Day-Workout-Routine-for-Weight-Loss-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/5-Day-Workout-Routine-for-Weight-Loss-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n<\/div>\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Suggested Program Duration<\/td><td>16-24 weeks<\/td><\/tr><tr><td>Workout Type<\/td><td>Cardio and Resistance Training<\/td><\/tr><tr><td>Purpose<\/td><td>Reduce weight and tone muscles<\/td><\/tr><tr><td>Sessions\/week<\/td><td>Five<\/td><\/tr><tr><td>Duration\/session<\/td><td>60-75 minutes<\/td><\/tr><tr><td>Suitable for<\/td><td>Men and Women<\/td><\/tr><tr><td>Workout Level<\/td><td>Beginner to Intermediate<\/td><\/tr><tr><td>Succeeding Workout Plan<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/6-day-gym-workout-schedule-and-pdf#WEIGHT_LOSS_6_DAY_GYM_WORKOUT_ROUTINE\" target=\"_blank\" rel=\"noreferrer noopener\"> 6-day weight loss workout plan<\/a><\/td><\/tr><tr><td>Download Routine<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/5-day-weight-loss-and-toning-workout-plan.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">5-Day Weight Loss Workout Plan PDF<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>5 Day Workout Routine to Lose Weight, Tone Muscles, &amp; Build Mass for Males and Females<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Monday: LISS Cardio<\/li>\n\n\n\n<li>Tuesday: Hypertrophy Strength Workout<\/li>\n\n\n\n<li>Wednesday: High-Intensity Interval Training<\/li>\n\n\n\n<li>Thursday: OFF<\/li>\n\n\n\n<li>Friday: Endurance Weight Training<\/li>\n\n\n\n<li>Saturday: LISS Cardio<\/li>\n\n\n\n<li>Sunday: OFF<\/li>\n<\/ul>\n\n\n\n<div class=\"adthrive-video-player in-post\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\" data-video-id=\"J7DKGxvq\" data-player-type=\"default\" override-embed=\"default\">\n\t\t\t<meta itemprop=\"uploadDate\" content=\"2023-02-21T05:31:03.000Z\" \/>\n\t\t<meta itemprop=\"name\" content=\"10 Best Weight Loss Tips that Work for Everyone.mp4\" \/>\n\t\t<meta itemprop=\"description\" content=\"Those serious about losing weight should try these universal weight loss tips.\" \/>\n\t\t<meta itemprop=\"thumbnailUrl\" content=\"https:\/\/content.jwplatform.com\/thumbs\/J7DKGxvq-720.jpg\" \/>\n\t\t<meta itemprop=\"contentUrl\" content=\"https:\/\/content.jwplatform.com\/videos\/J7DKGxvq.mp4\" \/>\n\t<\/div>\n\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Day 1 &#8211; LISS Cardio<\/h3>\n\n\n\n<p>LISS is the initial for Low-intensity Steady State. It is a form of cardio workout performed at a low to moderate pace, typically at 40-65 percent of your maximum heart rate.<\/p>\n\n\n\n<p>The <a href=\"https:\/\/thefitnessphantom.com\/8-week-cardio-workout-plan-for-gym-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"10182\" rel=\"noreferrer noopener\">LISS cardio<\/a> helps improve endurance and cardiovascular health and increases your fitness to <a href=\"https:\/\/thefitnessphantom.com\/12-week-hiit-program-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"13046\" rel=\"noreferrer noopener\">perform HIIT<\/a>.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Activity Time<\/th><th>Interval Time<\/th><\/tr><\/thead><tbody><tr><td>Treadmill<\/td><td>15 minutes<\/td><td>2-3 min<\/td><\/tr><tr><td>Bicycling<\/td><td>10 minutes<\/td><td>2-3 min<\/td><\/tr><tr><td>Elliptical Cross Trainer<\/td><td>5 minutes<\/td><td>2-3 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/10-minute-abs-workout\" target=\"_blank\" rel=\"noreferrer noopener\">Abs Workout<\/a><\/td><td>10 minutes<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">5-day weight loss and toning workout routine<\/figcaption><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Day 2 &#8211; Hypertrophy Strength Workout<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps x Sets<\/th><th>Interval Time<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-smith-machine-exercises#1_Smith_Machine_Back_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Smith Machine Back Squat<\/a><\/td><td>15 x 3<\/td><td>2-3 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-smith-machine-exercises#15_Smith_Machine_Flat_Bench_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Smith Machine Bench Press<\/a><\/td><td>12 x 3<\/td><td>2-3 min<\/td><\/tr><tr><td>Barbell Overhead Press<\/td><td>12 x 3<\/td><td>2-3 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-workouts-for-weight-loss#4_The_Sumo_Deadlift_high_pull_Workout_To_Burn_Fat_and_Lose_Weight\" target=\"_blank\" rel=\"noreferrer noopener\">Bent-over Barbell Row<\/a><\/td><td>12 x 3<\/td><td>2-3 min<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=uCq44MOVCd8\" target=\"_blank\" rel=\"noreferrer noopener\">One-arm Dumbbell Row<\/a><\/td><td>12 x 3<\/td><td>1-2 min<\/td><\/tr><tr><td>Treadmill (Cool-down)<\/td><td>5-minute<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">5-day workout plan to tone muscle and lose weight<\/figcaption><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Day 3 &#8211; High-Intensity Interval Training<\/h3>\n\n\n\n<p><a href=\"https:\/\/thefitnessphantom.com\/6-week-hiit-workout-plan-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">HIIT is a time-efficient cardio program<\/a> to promote weight loss and improve cardiovascular fitness.<\/p>\n\n\n\n<p>It requires you to perform exercises at a higher intensity for a certain duration, followed by a little interval.<\/p>\n\n\n\n<p>Here&#8217;s a workout you can do on your third day of a five-day routine.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Perform each exercise for 15 to 20 seconds at maximum effort, followed by 30 seconds of rest.<\/li>\n\n\n\n<li>You can take two to three minutes of break between each round.<\/li>\n\n\n\n<li>It will take around 30 minutes to complete this season.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Round 1<\/th><th>Round 2<\/th><th>Round 3<\/th><\/tr><\/thead><tbody><tr><td>Jumping Jack<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#8_Ankle_Hops\" target=\"_blank\" rel=\"noreferrer noopener\">Ankle Hops<\/a><\/td><td>Squat Jump<\/td><\/tr><tr><td>Mountain Climber<\/td><td>Shoulder Taps<\/td><td>Pushups<\/td><\/tr><tr><td>Squats<\/td><td>Crunches<\/td><td>Flutter Kicks<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#10_Alternate_Heel_Tap_Crunches\" target=\"_blank\" rel=\"noreferrer noopener\">Heel Taps<\/a><\/td><td>Burpee<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#28_Bear_Crawl\" target=\"_blank\" rel=\"noreferrer noopener\">Bear Crawl<\/a><\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=cIkkHg8YZQU\" target=\"_blank\" rel=\"noreferrer noopener\">Jumping Lunge<\/a><\/td><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#35_Plank_Ankle_Taps\" target=\"_blank\" rel=\"noreferrer noopener\">Plank Ankle Taps<\/a><\/td><td>Crossbody Mt. Climber<\/td><\/tr><tr><td>Plank Jack<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#45_Curtsy_Lunge\" target=\"_blank\" rel=\"noreferrer noopener\">Curtsy Lunge<\/a><\/td><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#55_Inchworm\" target=\"_blank\" rel=\"noreferrer noopener\">Inchworm<\/a><\/td><\/tr><tr><td>Sprint in Place<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/high-jump-workout-and-exercises#7_Frog_Squat_Jump\" target=\"_blank\" rel=\"noreferrer noopener\">Frog Squat Jump<\/a><\/td><td>Pulses with Squat Jump<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Day 4 &#8211; Endurance Weight Training<\/h3>\n\n\n\n<p>Perform as many rounds as possible (AMRAP) in forty-five minutes.<\/p>\n\n\n\n<p>Keep the rest between exercises as short as you can.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>&nbsp;<a href=\"https:\/\/thefitnessphantom.com\/crossfit-kettlebell-workouts-and-wods-pdf#2_Kettlebell_Swings\" target=\"_blank\" rel=\"noreferrer noopener\">Kettlebell Swings<\/a><\/td><td>15\/arm<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-dumbbell-crossfit-workouts#8_Dumbbell_Thrusters\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Thrusters<\/a><\/td><td>15<\/td><\/tr><tr><td>Bench Press<\/td><td>15<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-squat-variations\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Squat<\/a><\/td><td>15<\/td><\/tr><tr><td>Seated Row<\/td><td>15<\/td><\/tr><tr><td>Lateral Raises<\/td><td>15\/arm<\/td><\/tr><tr><td>Pulldown<\/td><td>15<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>You can perform the exercises at your selected pace, but make sure to push your limits to challenge yourself.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Day 5 &#8211; LISS Cardio<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Activity Time<\/th><th>Interval Time<\/th><\/tr><\/thead><tbody><tr><td>Treadmill<\/td><td>15 minutes<\/td><td>2-3 min<\/td><\/tr><tr><td>Bicycling<\/td><td>10 minutes<\/td><td>2-3 min<\/td><\/tr><tr><td>Elliptical Cross Trainer<\/td><td>5 minutes<\/td><td>2-3 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/10-minute-abs-workout\" target=\"_blank\" rel=\"noreferrer noopener\">Abs Workout<\/a><\/td><td>10 minutes<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Diet for Weight Loss and Toning Muscles<\/strong><\/h2>\n\n\n\n<p>The <a href=\"http:\/\/beyondbody.pxf.io\/weightloss\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">right diet program<\/a> is necessary for healthy weight loss.<\/p>\n\n\n\n<p>A balanced diet must include fiber, lean protein, and low-fat and carb foods that provide enough nutrients and keep you full for a longer duration.<\/p>\n\n\n\n<p>Consuming <a href=\"https:\/\/thefitnessphantom.com\/the-best-lowest-calorie-foods-for-weight-loss\" data-type=\"post\" data-id=\"801\" target=\"_blank\" rel=\"noreferrer noopener\">low-calorie foods<\/a> can help you stay in a caloric deficit and reduce weight.<\/p>\n\n\n\n<p>Here&#8217;s a list of foods and drinks you can integrate into your diet to increase fat loss.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Salad<\/li>\n\n\n\n<li>Oatmeal<\/li>\n\n\n\n<li>Fruits<\/li>\n\n\n\n<li>Salmon<\/li>\n\n\n\n<li>Eggs<\/li>\n\n\n\n<li>Seafood<\/li>\n\n\n\n<li>Chicken Breast<\/li>\n\n\n\n<li>Turkey Breast<\/li>\n\n\n\n<li>Lean Beef<\/li>\n\n\n\n<li>Green Tea\/Black Coffee<\/li>\n\n\n\n<li>Colorful Veggies<\/li>\n\n\n\n<li>Veg and Non-veg Soup<\/li>\n\n\n\n<li>Whey Isolate Protein <\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Frequently Asked Questions (FAQs)<\/strong><\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1676967591077\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Is training 5 days a week enough for weight loss?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Working out 225 to 420 minutes a week helps increase weight loss, a study published on the National Institute of Health website showed. Swift, Damon L et al. \u201c<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3925973\/\" target=\"_blank\" rel=\"noreferrer noopener\">The role of exercise and physical activity in weight loss and maintenance<\/a>.\u201d\u00a0<em>Progress in cardiovascular diseases<\/em>\u00a0vol. 56,4 (2014): 441-7.doi:10.1016\/j.pcad.2013.09.012 It means if you perform cardio and resistance training 60-90 minutes a day, five times a week, it will be enough to shed some kilos.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1676967597232\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Do exercises alone reduce weight?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Exercise may help you reduce weight, but not significant. Weight loss occurs when you stay in a calorie deficit for a considerable time. If you focus on diet and perform cardio and strength training, you can get rid of excess kilos, strengthen muscles and bones, and improve your shape.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1676967645806\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">How much weight can you lose every week?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Losing weight depends on one person to another. Some people lose weight more quickly than others, while some struggle to see any outcome.<\/p>\n<p>An <a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/weight-loss\/art-20047752\" target=\"_blank\" rel=\"noreferrer noopener\">article published by Mayo Clinic<\/a> suggests setting realistic goals and recommends losing 1-2 pounds a week by cutting 500 to 1,000 calories daily through a lower-calorie diet and regular physical activity.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div><h3 class=\"modern-footnotes-list-heading \">References<\/h3><ul class=\"modern-footnotes-list \"><li><span>1<\/span><div> Bellicha, Alice et al. \u201c<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8365736\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity<\/a>: An overview of 12 systematic reviews and 149 studies.\u201d&nbsp;<em>Obesity reviews : an official journal of the International Association for the Study of Obesity<\/em>&nbsp;vol. 22 Suppl 4,Suppl 4 (2021): e13256. doi:10.1111\/obr.13256<\/div><\/li><li><span>2<\/span><div>Ho, Suleen S et al. \u201c<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3487794\/\" target=\"_blank\" rel=\"noreferrer noopener\">The effect of 12 weeks of aerobic, resistance or combination exercise training on cardiovascular risk factors in the overweight and obese in a randomized trial<\/a>.\u201d&nbsp;<em>BMC public health<\/em>&nbsp;vol. 12 704. 28 Aug. 2012, doi:10.1186\/1471-2458-12-704<\/div><\/li><li><span>3<\/span><div>Willis, Leslie H et al. \u201c<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3544497\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effects of aerobic and\/or resistance training on body mass and fat mass in overweight or obese adults.<\/a>\u201d&nbsp;<em>Journal of applied physiology (Bethesda, Md. : 1985)<\/em>&nbsp;vol. 113,12 (2012): 1831-7. doi:10.1152\/japplphysiol.01370.2011<\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>Following a good training program, consuming a balanced diet, and maintaining a little discipline will help you lose weight, tone muscles, and improve your shape. Studies recommend an effective weight loss workout plan must include cardio and strength. Combining both will help you reduce weight, increase strength, build lean mass, and improve cardiovascular fitness.1 Bellicha, &#8230; <a title=\"5 Day Workout Routine for Weight Loss and Toning  w\/PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/5-day-workout-routine-for-weight-loss-and-toning\" aria-label=\"Read more about 5 Day Workout Routine for Weight Loss and Toning  w\/PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":14159,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,165],"tags":[111,381],"class_list":["post-14026","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-weight-loss","tag-weight-loss","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/14026","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=14026"}],"version-history":[{"count":24,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/14026\/revisions"}],"predecessor-version":[{"id":14158,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/14026\/revisions\/14158"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/14159"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=14026"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=14026"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=14026"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}