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4 week gym workout plan for weight loss?
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4 week gym workout plan for weight loss?
Any type of cardio is important to include in a well-balanced workout program, but the two main. Jun 13, 2020 · The compound set drastically increases the muscle’s time under tension, thus causing greater overall muscle damage. You can't expect to lose weight if you don't continue to challenge your body in new ways. Workout 2: Basic strength — Equipment Required: Light dumbbells, an exercise ball or chair, and a mat— Length: 10 to 15 minutes. Squeeze your core and walk, stabilizing the dumbbells overhead until you reach the predetermined distance or time. I also provided the option for a sixth day to do some active recovery, but you should take at least one full day off from the gym per week. Duration: 13 Weeks. Known for its low-impact nature and ability to prov. Beginners should aim for 30 to 45 minutes per workout session. Perform exercises at low-to-moderate intensity. Do 12 reps of all movements for 3 sets each, and then rest for 30 seconds between each. Out of all of the macronutrients, protein is the most satiating. You learn how to add five healthy habits, break five unhealthy habits and adopt another five bonus healthy habits. C2 C3. Get your personalised workout and recipe programme today. Your goal is to work as hard as you can without pushing too much, too early. Day 1 – Chest, Shoulder, and Triceps. As gyms and fitness classes across the country close their doors to help stop the spread of the coronavirus, it’s up to us to make sure we keep ourselves healthy in the meantime With shelter-in-place measures in place and wide-spread gym closures sweeping the country as a result of the COVID-19 pandemic, many have turned to online workout classes You know how getting regular cardio exercise is good for you in multiple ways. The summer body workout plan with a solid schedule and manageable goals extends health benefits, appreciable weight loss and dramatically transforms your body in just four weeks. 4 sets of 12-20 reps. Check out one of our most popular programs to get started: 3 Day Full Body Dumbbell. 12 Week Weight Loss Gym Routine for Females; Tools. Before you ask, direct arm work is left off on purpose. Complete 2-3 sets of 8-15 reps for every exercise. 140 to 280 calories burned) With this plan, Mary will create a calorie deficit of 270 to 550 calories each day (depending on whether she exercises). A little biomechanics speak is required. Jump to the Routine 1 Patrik Giardino / Getty. Day 2: Back and Biceps Day 4: Legs (Glutes, Quads, Hamstrings, Calves) Day 5: Rest. Nov 9, 2023 · Cycling is a non-weight-bearing and low impact exercise, so it won’t place much stress on your joints The American Council on Exercise estimates that a 140-pound (65-kg) person burns about 6 Aug 14, 2022 · This workout program is a 4-day split focusing on losing fat and toning. Bodyweight Squats —15 reps. It's not designed for advanced users. How to Structure Your Weight Loss Gym Workout Routine And remember, use this workout plan for 4-8 weeks and then make sure you change your routine. If you do HIIT exercises, the intervals should be around 20 to 60 seconds, depending on the exercise type and your fitness level. “If you start your next superset too soon you may not be able to lift the same amount of weight,” says Jim Ryno, owner of LIFT, a private personal training facility in Ramsey, New Jersey. Aug 4, 2021 · In this workout plan, you’ll work out 45-60 minutes, five days a week. This program also includes a functional food list, a supplement plan, and more. 4-week weight-loss workout plan: Week 4. As a recommendation, you should aim for a minimum of 30 minutes of exercise 3 times per week. Developing a gym workout routine, therefore, is vital for any bodybuilder. In today’s fast-paced world, finding time to prepare healthy meals can be a challenge. May 14, 2024 · Fitness; Weight Loss; This 4-Week Workout Plan Is a Foolproof Way to Build Strength. A calorie deficit occurs when you consume fewer calories than your. Flexibility workouts with stretches may also offer benefits such as reduced. Jumping jacks can raise your heart rate to a cardiovascular level, oxygenating your blood and burning calories at an exceptionally fast rate, which promotes weight loss The Military Diet is popular and, contrary to popular belief, has no affiliation with the military. Week 3-6: 5 days a week. Our 4-week beginner workout plan gives you access one month of free workouts that will get you burning fat and building muscle in 30 minutes or less each day. The Workout Reps: Do two to four sets of each exercise. Thursday: Repeat the total body dumbbell workout. Oprea suggests mixing the two if you're trying to lose weight. Place a resistance band just above your ankles or below your knees for tension. We've included an example approach here, but feel free to tailor these to fit with your needs. " While losing the extra pounds can seem like a challenge at first, with dedication and a little willpower, positive behavioral patterns can reap worthwhile results. Be sure to drink lots of water from a insulated water bottle to stay hydrated. Drinking plenty of water and adding fiber to your diet might also help. You can take two to three minutes of break between each round. Standing Calf Raises 15, 15, 15 Instructions: Increase the load after each set of every exercise. The rest time and exercise time are. Find a route with gentle hills, or set your treadmill to a 3% to 5% incline. Make your fitness goals a reality. Beginners should aim for 30 to 45 minutes per workout session. May 28, 2024 · Monday: 15 minutes of HIIT, alternating 30 seconds of sprints with 1 minute of walking for 15 minutes. Now tighten your abs … Shutterstock. This workout routine gives you 3 separate workouts per week. The ability to easily access a gym allows you to stay consistent wit. Press into your hands and heels as you lift your chest, torso, and legs from. Losing 1 stone, or 14 pounds, in two weeks requires an extreme diet and exercise plan. [30] Do 2-5 sets for each exercise. Full-Body Weight-Loss Workouts is designed to be the solution to overcomplicated, needlessly demanding training. In addition to fruits and vegetables, high protein low fat foods should comprise the bulk of your weight loss diet. 4-week weight-loss workout plan: Week 4. Give these healthy recipes and meal prep tips a try. A good gym schedule for women balances workout frequency with recovery time. This program includes a variety of exercises, from the dumbbell and barbell to machine and body weight. Many people store fat in the belly, and losing fat from this area can be hard. It's a program for beginners who want to build a sustainable fitness journey. Hourglass Figure Workout Plan. Sometimes, achieving your dream body means … By Jeremy Mukhwana. In recent years, home workouts have gained immense popularity. Reverse Crunches - 10 reps, 45 seconds rest. Warm-up - 5-10 minutes on a bike, rowing machine, jumping jacks, running up and down your stairs, etc. Over a week, we would recommend: Including rest days in between workouts: You body needs time to recuperate from exercise and. A typical exercise plan — cardio, strength training and flexibility — can take an hour or longer each day Starting and maintaining a regular workout regimen can be challenging for many people. You can also easily adjust this workout plan based on your own preferences. 6 Day Bro-Split Gym Workout Plan; 6-Day Full Body Gym Training Routine; 6-Day Gym Workout Program for Weight Loss; Rest or Interval between sets. The ketogenic diet involves a low carbohydrate intake, moderate protein intake and high fat intake. Standard Crunches - 10 reps, 30 seconds rest. The 10 Week No Gym Home Workout Plan Is One Of Our Most Popular Workouts To Lose Weight Fast. Hourglass Figure Workout Plan. Fiber helps with digestion, prevents constipation, improves satiety, helps control blood sugar, and lowers cholesterol. We all know we need to exercise. Quick tip: Get low, keep your chest up, and don't let your knees go over your toes during this lower-body move. Tuesday: 30 to 60 minutes of moderate cardio, such as the Cardio Endurance Workout. chanel camryn Thursday: Repeat the total body dumbbell workout. 45-Minute Kettlebell and Bodyweight Workout for Fat Loss. Goal: Fat loss, muscular fitness. "Using different styles of training and equipment keeps the workouts fun and exciting, while also challenging and inspiring you to be your best," McMatthews says. And there's nothing. Workout: Push-ups: 3 sets of 10 reps. Apr 15, 2024 · Strength training workouts: The strength workouts included in this four-week workout routine for women are short (only four exercises each) but intense. Sometimes, achieving your dream body means … By Jeremy Mukhwana. 4 weeks: Workout duration: 20 mins - 1 hour: Scheduling: 5 days a week: Goal: Get shredded: Level: Beginners to advanced: Target Gender: Supersetting Rules. And remember, use this workout plan for 4-8 weeks and then make sure you change your routine. Supersetting Rules. Complete each workout in 45-60 mins: If you taking longer than 60 minutes to complete this workout, you need to up the intensity and drop the chit-chat and phone surfing. Apr 15, 2024 · Strength training workouts: The strength workouts included in this four-week workout routine for women are short (only four exercises each) but intense. Perform 1 warmup set with body weight or light weight before starting the 3 working sets Feb 14, 2024 · Hitting the gym for 30 minutes, 5 days a week. We combine the best of at-home cardio and bodyweight strength-training in a simple-to-follow. Perform six reps for each of the exercises. Place a resistance band just above your ankles or below your knees for tension. With a wide range of equipment and exercises available, you have plenty of options to targ. May 29, 2019 · Weight Loss Workout Plan for Men (Beginners & Intermediate) Week 1: A1 A2 B1 B2. Visible results become apparent after 8 to 12 weeks - sometimes even up to 16 weeks, particularly if you're trying to lose belly fat and have a. cvs photo card printing Equipment Used in the Program. Pick a weight training program that works with how many days you're willing to spend in the gym. It will improve your general health and well-being as well as boosting your mood. But sometimes with. As the weeks pass, the number of sets you perform per full-body workout increases slightly, as do your cardio sessions. This is a 2-day full body routine (which obviously uses the 2-day version of the split) that’s designed for pretty much anyone who is only able to train two times per week and still wants to make good muscle building progress. The Ultimate 6 Week HIIT Workout Plan (with PDF) Mike Julom, ACE CPT We're proud to announce our Ultimate 6 week HIIT Workout Plan Program that is designed for weight loss as well as to improve your endurance and heart health. Pick a weight training program that works with how many days you're willing to spend in the gym. Learn fitness plans to walk for weight loss. Day 2: Back and biceps Day 4: Chest and triceps Day 6: Shoulders and traps For the best results, stick to this plan for 6-8 weeks before taking a break. is a complete 12 week program to help you get ripped. Here are two examples; you can do them interchangeably. Day 1 - Chest, Shoulder, and Quads + Low-impact Cardio. Time - 1 minute on, no rest. Aimed at: Beginner to intermediate. As a circuit-style beach-ready blitz, this 4-week training plan guarantees to shred the pounds, emphasize your figure and magnify those sexy curves. Day 4: Walk for 40 minutes. PPL 7 Day Gym Workout Plan for Beginners. If you can up this to at least 60 minutes 4-5. Week 7-8: 6 days/week. Healthy fats stay at about 10-15% of total calories. nail salon near me that is open Start losing weight by attacking week 1 of our four-week workout plan to lose weight and burn belly fat. The other sessions you do will take place after your weight training session and those will be High Intensity Interval Training (HIIT) workouts. Follow up with the Total Body Dumbbell Workout. The calorie-burning rate is usually high in overweight and obese people compared to fit and lean ones. During week 4, you need to implement a structured workout routine with the right amount and the right type of exercise to lose belly fat. 8 Week Fat Loss Workout Routine. Packing on strong, functional mass is tough. Check out our 4-week weight loss plan for menopause to find below. You can choose which days you exercise depending on your schedule, but try to give yourself a day between workouts if possible. We suggest using them for a period of 4-8 weeks and then moving onto something more challenging such as our 12-Week Fat Loss Exercise Program. Do each move for 20 seconds with a 40-second rest before the next. A good 4 week workout plan for weight loss should have a proper balance between cardio and strength training. 3 Day Upper Lower Split for Strength & Mass. May 29, 2019 · Weight Loss Workout Plan for Men (Beginners & Intermediate) Week 1: A1 A2 B1 B2. 2 lb) weight loss per week. Do the exercises in each workout as straight sets. Jul 3, 2024 · Setting up an effective cardio workout plan for weight loss can be confusing. If you’re among the many who want to lose some extra pounds, congratulations on deciding to make your health a priority Bungee workouts are becoming increasingly popular as a way to get a full-body workout without having to go to the gym. Day 1 : 30-minute cardio session.
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Day 6 - Clean & Press, Clean Pull, Front Squat. Week 4: Evaluate and adjust Focus on joyful movement—stick with activities that feel fun and sustainable. Working out 30 minutes a day will strengthen your base and enhance your overall fitness level (Weight Loss) Also Read: A Complete 4-Week Beginner Workout Routine. Please note workout isn't a substitution for the calorie. 2 lb) weight loss per week. With this schedule, you will lift weights five or six days a week. The 12 Week Weight Loss Gym Routine for Females. What we have here is simple, yet effective advice built on the back of proven weight loss methods for men (light exercise/sports 1-3 days/week): BMR x 1. Going on brisk walks throughout the week. Jan 31, 2019 · Workout 2 Barbell squat – 3 x 6-10 reps, 90 seconds rest Dumbbell bent over row – 3 x 8-12 reps, 90 seconds rest Barbell overhead press – 3 x 8-12 reps, 90 seconds rest Dumbbell lunges – 3 x 10-15 reps (each side), 90 seconds rest. Here's why HIRT training provides the golden chalice of fat loss during this intense exercise program: High-intensity strength training burns huge amounts of calories and fat - ramp up daily energy expenditure with grueling workouts using free weights and body weight. Jump to the Routine 1 Patrik Giardino / Getty. Jul 30, 2023 · The Cool Down. 30 Minute Gym Workout for Beginners To Build Muscles. During Weeks 4-6, when rest periods are down to 20 seconds or less, your goal is to simply. 4 Muscle Endurance. The calorie-burning rate is usually high in overweight and obese people compared to fit and lean ones. 4 Keep your elbows bent at 90 degrees, your wrists and hands neither floppy nor rigid and move your arms backwards and forwards slightly across your body. Week 4: Evaluate and adjust Focus on joyful movement—stick with activities that feel fun and sustainable. credit card design html That increases your non-exercise energy expenditure. While countless diets promote super-fast weight loss, most experts agree that slow and steady wins this race. Protein: 10-35% of daily calories. Circuit training is one of the most efficient forms of exercise to burn fat, lose weight, and build muscle. Monday - Low-Intense Cardio. No matter what your workout routine looks like, the most important thing is to get your body moving regularly. Weeks 3-4. Beginners should aim for 30 to 45 minutes per workout session. To embark on a successful 4-week weight loss challenge, start by setting realistic goals of 1-2 pounds per week, ensuring a sustainable approach. Day 3- Quads and Calves. The first phase is adhering to a hybrid size/strength routine, one that helps prepare your body to endure the stresses to follow. That said, many factors. Stop the first 2 sets of all exercises a rep or two shy of failure, and take the final set to failure. Each phase is a milestone, guiding you through. Full Body Workouts. You can change the order of exercises, but maintain the frequency and intensity suggested in the directions above. We also share an 8-week walking to lose weight calendar. Four days per week workout split plan: If you'll be spending four days at the gym each week, you can cut your workout times down slightly to around 30-45 minutes, and perform your cardio and mobility on separate days 45 minute full body workout. Once you complete the above programs, you can start one of the below ones as per your goal: One-Hour Workout Plan to Build Muscle. 1 Hour Full Body Workout to Build Muscle. Jump, returning the arms to the sides of the body, and the legs to the midline. Prime Time: "You're going to be building up your strength for the first four weeks. Cost per week: From £1 Slimming World. Best for a plant-based lifestyle: whole foods, plant-based diet. A good 4 week workout plan for weight loss should have a proper balance between cardio and strength training. narco pain meds Standing Calf Raises: 4×6-10. It will take around 30 minutes to complete this season It combines high intensity workouts and cardio in order to help shed excess fat. Huge range of free home workouts by fitness industry experts! Find the right home workout, no gym membership required! Maximize your fat loss with this 10 week shred workout program. 5 Day Full Body Workout Routine. Day 1: Upper Body Day 3: Rest Day 5: Pull Day Day 7: Rest. Our 4-week beginner workout plan gives you access one month of free workouts that will get you burning fat and building muscle in 30 minutes or less each day. The calculator will provide deficit estimates for between 05 lb) and 1 kg (2. To lose weight, it’s important to eat fewer calories than your body needs. If you only manage to fit 3 workouts into one week, add it to the. Also, throw in 3oz chicken breast (boneless and skinless). A fitness pro breaks down his #1 walking workout program to lose weight in four weeks, combining classic cardio with strength training. Unless you are under the age of 18 or currently pregnant or breastfeeding, our weight loss calculator can help you better assess your fitness goals. Rest up to 60 seconds if needed between sets Protein: 145g Fats: 64g. Perform strength workouts on non-consecutive days. Meal 2: 150g chicken or fish, with ½ cup oats, 2 - 4 tspn natural peanut butter. Squeeze your core and walk, stabilizing the dumbbells overhead until you reach the predetermined distance or time. Most often, that means cutting daily calories by 500 to 750 to lose 1 1/2 pounds (0 Other factors might be involved in losing weight. kellybluebook You will be using an upper/lower workout during the next 12 weeks. HOW TO FOLLOW OUR 4-WEEK HOME WORKOUT PLAN. Always seek medical advice before taking on any new diet or exercise plan. Try these 15 free routines at home or in the gym! The goal of this 12-week workout plan is to take you from your current state of fitness to a stronger, leaner, and more athletic you. There’s a saying … Table of Contents. Day 4 - Chest, Shoulder, and Triceps. Whether you’re a beginner or an experienced gym-goer, following a well-designed workout pla. While a split routine may be great for some people, a weight loss program should be split into upper-body workouts and lower-body workouts. Phase 1: Menstrual Phase (Weeks 1, 5, 9) Day 1: HIIT Day 3 (REST) Day 4: Resistance Training Feb 22, 2018 · Complete 2-3 sets of 8-15 reps for every exercise. Perform 1 warmup set with body weight or light weight before starting the 3 working sets Hitting the gym for 30 minutes, 5 days a week. Day 3 : Beginner intervals level 3. These are the acceptable macronutrient distribution ranges (AMDR) for weight loss: Carbs: 45-65% of your daily calories. Download your complete 4-Week Workout Plan for women with daily, guided workout videos on YouTube.
30 Minute Gym Workout for Beginners To Build Muscles. Reverse lunge (3 set of 12, each leg) Tricep press (3 sets of 12) Hamstring curl (3 sets of 12) Mountain climber (3 sets of 12) Side Plank Dip (3 sets of 12, each side) You can do workouts with. The program will run over 12 weeks and is split up into 3 distinct 4-week phases aimed at graduating through important milestones of muscle building and weight loss. The sample women's fat loss workout plan below is a 5-day plan, with 4 days of strength training and one day of cardio. Here are examples of 10 and 15 minutes treadmill runs. Full body workouts train all muscle groups in a single workout. Given the right effort and drive you might even gain muscle too, helping you achieve an athletic and aesthetic, head turning physique. Cardio is low intensity for up to an hour twice per. my verizon email account login Day 2 - Back and Biceps. You can also easily adjust this workout plan based on your own preferences. Walking to lose weight is a great exercise workout that can help you reach your weight loss goals. Dumbbells, barbells, machines, cables, and body weight will each help you tear down your chest to the studs and rebuild it bigger and better than ever. function Known for its low-impact nature and ability to prov. As a recommendation, you should aim for a minimum of 30 minutes of exercise 3 times per week. Monday - Low-Intense Cardio. The aim is to get lean, but preserve as much muscle as possible. used treadmills for sale by owner near me 4-week workout plan for weight loss also includes exercises that target each body part which helps reduce risk factors for injuries while also increasing consistency when exercising. 5 x 30 minutes- Intense cardio workouts (150 min). Workout: Push-ups: 3 sets of 10 reps. If you can up this to at least 60 minutes 4-5. Push your body just a little bit harder during the second week of our month-long, fat-burning program. Two days of active recovery.
Because of changes to the body over. 3 Day Upper Lower Split for Strength & Mass. Weeks 1-4: 3 sets of 12 reps, rest 30-45 seconds. With this progressive workout guide, the exercises stay the same but your timing, focus and the overall workout are entirely different every week. Steady-state cardio: 3x a week. If the speed becomes too easy, increase the rate. This four-week summer body workout program will spark the results you want just in time for bikini season. If a 30-minute … Women Everyone. Check out this 3 day shred split! In this article, I'll share the ultimate 6 week full body workout plan you can do in the gym to bolster muscles, increase strength, and promote weight loss. 4-week weight-loss workout plan: Week 4. A fitness pro breaks down his #1 walking workout program to lose weight in four weeks, combining classic cardio with strength training. Jan 30, 2019 · As a circuit-style beach-ready blitz, this 4-week training plan guarantees to shred the pounds, emphasize your figure and magnify those sexy curves. Standing straight, spread the arms to the sides and the legs wide apart. Nov 9, 2023 · Cycling is a non-weight-bearing and low impact exercise, so it won’t place much stress on your joints The American Council on Exercise estimates that a 140-pound (65-kg) person burns about 6 Aug 14, 2022 · This workout program is a 4-day split focusing on losing fat and toning. "Improve and progress with each workout, each week. Rest – 30-60 seconds between circuits Squat Jumps. Weeks 1 and 2 - 20 minutes. Day 4 - Back, Arms, Glute, and Ham + MIIT. After four weeks (not rotations), move on to phase two. konosuba r34 Start losing weight by attacking week 1 of our four-week workout plan to lose weight and burn belly fat. Perform as many rounds as possible in 45 minutes: Exercise Here's a structured video workout plan that will help you lose weight in 4 weeks, by doing this exercise routine EVERYDAY. In this phase, you focus on lifestyle habits that are associated with weight. Finally, eat a solid diet and get at. In week two you'll be taking things up a gear as you lift heavy, add more complex exercises and shred even more fat. Lift a little heavier. That's 4 times per muscle group every 3 weeks, but obviously not as good as the 6 times that a 4 day Upper/Lower split would allow. From the examples above, the 4 day full body split or the 4-day workout split for weight loss would be better if you're just starting. In the sessions that follow, you'll add reps to the exercises each week, accomplishing more work while being sure to keep your total workout length the same (use a stopwatch to record your time). We'll discuss the essence of a 6-day gym workout schedule and its impact on muscle development, along with sharing a tailored plan for muscle gain and weight loss. Oct 23, 2020 · Throughout the program, you'll weight train five days per week, with a sixth day of cardio. Bungee workouts involve using bungee cords and other equipmen. Poraj-Weder M, Wąsowicz G, Pasternak A. You can replace some exercises for the chest, triceps, and calves in the following weeks of 3 day gym workout schedule. Oct 11, 2023 · Kickstart your weight loss journey with our straightforward 30-day plan, crafted by a registered dietitian. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners Strength training for beginners! Includes bodyweight training & weight training. This article provides an in-depth review of rowing for weight loss, shows the number of calories you'll burn, and includes a few workout plans to get you started. Try to work hard for at least 30 seconds and then rest for at least 60 seconds. Be sure to drink lots of water from a insulated water bottle to stay hydrated. Repeat the circuit three times. An exercise bike is one of the best ways to get a quality workout from home without trekking to the gym. Strength train 2 days a week for 30 minutes (approx. It contains approximately 1,500 calories a day, including a healthy amount of carbs and protein to fuel your muscles and support your training, and a relatively low fat content (10–15% of total daily calories). But even after you make it through all four days of the most intense strength training and cardio workouts you’ve experienced so far, your weight-loss journey is only beginning. ward directory lds The Standard 5 Day Workout Split: Day 1: Chest The Workout. Here is your beginners 4-week workout plan to lose weight that uses absolutely no equipment at all. We're focusing on a lot of body weight movements here with high reps. You train three days in a row, take the fourth day as a rest day, and restart the program. Next, begin or alter your current workout routine. Uphill Lunges —1 x 40 yards: Alternate legs on each rep Uphill. We combine the best of at-home cardio and bodyweight strength-training in a simple-to-follow. Best for hormone balance: low carb diet. You train three days in a row, take the fourth day as a rest day, and restart the program. The inclines will engage different muscle groups and increase … Cat-Cow to Bear Plank. On Sets 4-6, keep the movement slow and controlled, focusing on the contraction and squeezing each rep at the top for one to two seconds. Protein: 10-35% of daily calories. Some guidelines say moderate-intensity exercise for 30 minutes five days a week or 20 minutes of vigorous cardio exercise three days a week to reap the health benefits. Engage your glutes, and press your arm with the weight overhead until elbow is. Directions. This step-it-up plyometric workout involves a series of leg exercises, including squats, jumps, and lunges, This energetic bodyweight routine includes explosive moves that really work your legs and glutes to increase your power and strength. Follow up with the Total Body Dumbbell Workout. This easy routine gives you everything: strength-training, cardio, and stretching! Hit every muscle with this step-by-step workout. "If you start your next superset too soon you may not be able to lift the same amount of weight," says Jim Ryno, owner of LIFT, a private personal training facility in Ramsey, New Jersey. If you feel like you're not the right body type or personality type to join the weightlifters, it can be difficult to work up the nerve to dive into a … Here's the 4-week plan that'll help you kickstart - and even speed up - the fat loss process. Weeks 5 and 6 - 30 minutes. If you add the dumbbells, expect to spend about $1400. Month 3 - Upper Lower Split.