Objective: To promote fat loss, increase muscle mass, improve metabolic health, and enhance overall fitness.
Comprehensive Weight Training Program for Obesity Management
Objective: To promote fat loss, increase muscle mass, improve metabolic health, and enhance overall fitness.
Weekly Schedule
- Day 1: Upper Body
- Day 2: Lower Body
- Day 3: Cardio + Core
- Day 4: Rest/Active Recovery (light activity like walking or yoga)
- Day 5: Upper Body
- Day 6: Lower Body
- Day 7: Rest/Active Recovery
Day 1: Upper Body
Warm-Up (10 minutes)
- Dynamic stretches: Arm circles, shoulder rolls, and chest openers.
- Light cardio: Jumping jacks or brisk walking.
Workout (3 sets of 12-15 reps each)
- Bench Press (Dumbbells or Barbell)
- Focus: Chest, shoulders, triceps
- Form: Keep your feet flat on the ground, back straight, and control the weight.
- Bent-Over Rows (Dumbbells or Barbell)
- Focus: Back, biceps
- Form: Keep your back straight, bend at the hips, and pull weights towards your waist.
- Shoulder Press (Dumbbells)
- Focus: Shoulders, triceps
- Form: Stand or sit with back support, press weights overhead without arching your back.
- Lat Pulldown (Machine or Resistance Bands)
- Focus: Back, biceps
- Form: Pull the bar down to your chest, keeping your back straight and shoulders down.
- Tricep Dips (Bench or Parallel Bars)
- Focus: Triceps
- Form: Keep your back close to the bench, lower your body until your elbows are at 90 degrees, and push back up.
- Bicep Curls (Dumbbells)
- Focus: Biceps
- Form: Keep your elbows close to your torso, curl weights up without swinging.
Cool Down (10 minutes)
- Static stretches focusing on the upper body.
Day 2: Lower Body
Warm-Up (10 minutes)
- Dynamic stretches: Leg swings, hip circles.
- Light cardio: High knees or jogging in place.
Workout (3 sets of 12-15 reps each)
- Squats (Bodyweight, Dumbbells, or Barbell)
- Focus: Quadriceps, hamstrings, glutes
- Form: Keep your feet shoulder-width apart, back straight, and lower until thighs are parallel to the ground.
- Lunges (Bodyweight or Dumbbells)
- Focus: Quadriceps, hamstrings, glutes
- Form: Step forward with one leg, lower your hips until both knees are at 90 degrees, and push back up.
- Deadlifts (Dumbbells or Barbell)
- Focus: Hamstrings, glutes, lower back
- Form: Keep your back straight, bend at the hips, and lift the weights while keeping them close to your body.
- Leg Press (Machine)
- Focus: Quadriceps, hamstrings, glutes
- Form: Push the platform away without locking your knees, control the movement both up and down.
- Calf Raises (Bodyweight or Dumbbells)
- Focus: Calves
- Form: Stand on a raised surface, lift your heels as high as possible, and lower slowly.
- Glute Bridges (Bodyweight or with Weight Plate)
- Focus: Glutes, hamstrings
- Form: Lie on your back, feet flat on the ground, lift your hips while squeezing your glutes.
Cool Down (10 minutes)
- Static stretches focusing on the lower body.
Day 3: Cardio + Core
Cardio (30 minutes)
- Brisk walking, jogging, cycling, or using an elliptical machine.
Core Workout (3 sets of 15-20 reps each)
- Planks (Hold for 30-60 seconds)
- Focus: Core
- Form: Keep your body in a straight line from head to heels, engage your core.
- Bicycle Crunches
- Focus: Obliques, abdominals
- Form: Lie on your back, bring opposite elbow to knee while extending the other leg.
- Leg Raises
- Focus: Lower abdominals
- Form: Lie on your back, lift your legs until they’re vertical, lower them without touching the ground.
- Russian Twists
- Focus: Obliques
- Form: Sit on the ground, lean back slightly, twist your torso from side to side with or without weights.
- Mountain Climbers
- Focus: Core, cardiovascular
- Form: Start in a plank position, alternate bringing your knees to your chest as fast as possible.
Cool Down (10 minutes)
- Static stretches focusing on the core and whole body.
Day 4: Rest/Active Recovery
- Light activities like walking, yoga, or stretching.
Day 5: Upper Body (Repeat Day 1 Routine)
Day 6: Lower Body (Repeat Day 2 Routine)
Day 7: Rest/Active Recovery
- Light activities like walking, yoga, or stretching.
Additional Tips
- Hydration: Drink plenty of water before, during, and after workouts.
- Nutrition: Ensure a balanced diet rich in protein to support muscle recovery and growth.
- Sleep: Aim for 7-9 hours of sleep per night to aid recovery.
- Progression: Gradually increase weights or resistance as you get stronger.
- Form: Focus on proper form to prevent injuries. Consider consulting a fitness professional to ensure correct techniques.
- Consistency: Stick to the program, and remember that results take time and dedication.