Description of Exercise
In just 12 weeks, this fitness program is intended to help you lose weight and tone up. Though it sounds exaggerated, this isn’t the case. The plan that follows is not simple. It builds quickly after a modest start.
You’ll receive a detailed plan outlining every aspect of your exercise and eating for the following twelve weeks. You’ll receive detailed instructions on how to lift weights, how much cardio, and what to eat.
The objective is straightforward: over the following three months, you want to modify your physique as much as possible while losing fat and maintaining muscle mass. Not only do you want to appear better, but you also want to be as strong and fit as your new physique.
Your objectives and expectations for the next twelve weeks are:
Loss of Fat: To shed ten pounds or more of fat.
Lean muscular mass should be maintained or perhaps increased.
Conditioning: To be in fantastic physical shape, possibly the best one in years.
The 12-Week Cardio Program
Whichever type of cardio you choose to do for these twelve weeks is irrelevant. Choose an activity that raises your heart rate, such as swimming, elliptical use, or a treadmill.
This cardio plan’s gradual start will be the first thing you notice about it. It’s alright. You are currently out of shape. Over the course of 12 weeks, this program is intended to help you get in shape.
Have patience. Have faith in the plan and follow it through. You could be surprised by your degree of conditioning at the end of the 12-week period.
Take at least one day off in between your cardio sessions during the first six weeks. It is advised that you switch to a 2 days on, 1-2 days off exercise schedule after week 6.
Week 1: Three aerobic classes. Five, Eight, and Five Minutes.
Week 2: Three sessions of cardio. Ten, eight, and ten minutes.
Week 3: Three aerobic classes. Ten, Twelve, and Ten Minutes.
Week 4: Three aerobic classes. twelve, fifteen, and twelve minutes.
Week 5: Three aerobic classes. fifteen, twenty, and fifteen minutes.
Week 6: Three aerobic classes. twenty, twenty, and twenty minutes.
Week 7: Four aerobic classes. minutes 20, 22, 20, and 22.
Week 8: Four sessions of cardio. Minutes 22, 25, 22, and 25.
Week 9: Four sessions of cardio. Minutes 25, 27, 25, and 27.
Four cardio sessions in week ten. Minutes 27, 30, 27, and 30.
Week 11: Four aerobic classes. Minutes: 30, 35, 30 and 35.
Week 12: Four aerobic classes. 35, 40, 30 and 45 mins.
Split 12-Week Gym Routine
Over the next 12 weeks, you will be using an upper/lower routine. Rep plans are only recommendations.
Add weight to the bar when a particular weight can be managed using the specified set and rep schemes. Use the same weight for every set of an exercise for convenience’s sake.
Upper 1 on Day 1 and
Lower 2 on Day 2
Day 3: Off
Day Four: Upper 2
Day 5: Lower 2
Day 6: Rest
Day 7: Rest
Upper 1
|
Exercise
|
Sets |
Reps |
|
|
3 |
8-10 |
|
|
3 |
10-12 |
|
|
3 |
8-10 |
|
|
3 |
10 |
|
|
3 |
10-12 |
|
|
3 |
10-12 |
Lower 1
|
Exercise
|
Sets |
Reps |
|
|
3 |
8-10 |
|
|
3 |
12-15 |
|
|
3 |
12-15 |
|
|
3 |
15-20 |
|
|
3 |
60sec |
|
|
3 |
20 |
Upper 2
|
Exercise
|
Sets |
Reps |
|
|
3 |
10 |
|
|
3 |
8-10 |
|
|
3 |
12-15 |
|
|
3 |
10-12 |
|
|
3 |
10-12 |
|
|
3 |
10-12 |
Lower 2
|
Exercise |
Sets |
Reps |
|
|
3 |
15-20 |
|
3 |
8-10 |
|
|
|
3 |
10 |
|
|
3 |
15-20 |
|
|
3 |
20 |
|
|
3 |
20 |
As a seasoned content writer specialized in the fitness and health niche, Arun Bhagat has always wanted to promote wellness. After gaining proper certification as a gym trainer with in-depth knowledge of virtually all the information related to it, he exercised his flair for writing interesting, informative content to advise readers on their healthier lifestyle. His topics range from workout routines, nutrition, and mental health to strategies on how to be more fit in general. His writing is informative but inspiring for people to achieve their wellness goals as well. Arun is committed to equipping those he reaches with the insights and knowledge gained through fitness.