Is there a perfect workout to lose weight? If there is, is the one below.
Losing weight can be difficult for some people and you should get all the help possible. Jeff Cavaliere is here to do just that.
Jeff Cavaliere was the head physical therapist of the New York Mets for 3 years and is now a YouTube sensation. He delivers clear information without noise on his ATHLEAN-X YouTube channel.
The fitness coach decided to share what he believes to be the perfect workout to lose weight.
But before grinding through the workout, the foundation to lose weight is one and one only: nutrition. To be able to lose weight, it doesn’t matter how much you work out, you need to be in a caloric deficit.
What type of calories you consume is also important. 1,000 calories of ice cream are worse than 1,000 calories of steak. Understand what are your macros and how to calculate them.
Read More: 5 Basic Principles to Optimise Your Nutrition
Most commonly when people think of losing weight they tend to think of cardio exercises and end up neglecting resistance training. That is a big no if you want to lose weight.
Check out the perfect workout to lose weight. Jeff Cavaliere dissects what a full week of the perfect workout to lose weight looks like, with sets and reps included.
The Perfect Workout to Lose Weight
Weekly Schedule
The workout is divided into a push, legs, pull, core training plan.
- Monday – Push 10×10
- Tuesday – off
- Wednesday – Legs 10×10
- Thursday – off
- Friday – pull 10×10
- Saturday or Sunday – Core circuit
Leg Day
1. Barbell squats
Lift between 70-80% of your one-rep max. 10 sets of 10 reps.
Rest 1 minute between sets.
2. Dumbbell push-up renegade rows
40 seconds on, 20 seconds of rest.
3. Mountain climbers
30 seconds on, 30 seconds of rest.
Alternate between 2 and 3 for 20 minutes (10 minutes spent on each exercise).
Push Day
1. Barbell bench press
Lift between 70-80% of your one-rep max. 10 sets of 10 reps.
Rest 1 minute between sets.
2. Dumbbell/Kettlebell alternating clean and lunge
40 seconds on, 20 seconds of rest.
3. Jump rope
30 seconds on, 30 seconds of rest.
Alternate between 2 and 3 for 20 minutes (10 minutes spent on each exercise).
Source: Courtesy of CrossFit Inc.Pull Day
1. Barbell row
Lift between 70-80% of your one-rep max. 10 sets of 10 reps.
Rest 1 minute between sets.
2. Dumbbell/Kettlebell alternating clean and press
40 seconds on, 20 seconds of rest.
3. Dumbbell/Kettlebell swings
30 seconds on, 30 seconds of rest.
Alternate between 2 and 3 for 20 minutes (10 minutes spent on each exercise).
Core Circuit
The core circuit is designed to last 20 minutes in total. Perform the first exercise, followed by the second and the third, then go back to the first exercise. Perform as many rounds as possible in 20 minutes and take as much time to rest as you need.
1. 3-Way seated knee tucks
10 reps
2. Squat thrusts
10 reps
3. Box jumps
10 reps
Read More: How to Shed Fat and Completely Transform Your Body
Image Sources
- Larissa Cunha: Courtesy of CrossFit Inc.
- perfect workout to lose weight: Alora Griffiths