Creating a weight lifting program for someone who is deconditioned and wants to lose weight is a great way to start a fitness journey. Here's a beginner-friendly program that focuses on full-body strength training, which can be done 3 times a week. Remember, it's important to start with light weights and focus on form to prevent injury.
Weight Lifting Program:
1. Warm-Up: 5-10 minutes of light cardio (walking, cycling)
2. Squats: 3 sets of 10-12 reps
3. Push-Ups: 3 sets of 8-10 reps (knee push-ups if necessary)
4. Dumbbell Rows: 3 sets of 10-12 reps per arm
5. Step-Ups: 3 sets of 10 reps per leg
6. Plank: 3 sets of 30 seconds to 1 minute
7. Cool Down: Stretching for 5-10 minutes
Meal Plan:
- Breakfast: Oatmeal with berries and a scoop of protein powder
- Lunch: Grilled chicken salad with a variety of veggies and olive oil dressing
- Snack: Greek yogurt with a handful of nuts
- Dinner: Baked salmon with steamed broccoli and quinoa
- Snack: Cottage cheese with sliced cucumber
Remember to drink plenty of water throughout the day and adjust portion sizes to your hunger levels. It's also a good idea to consult with a dietitian to tailor the meal plan to your specific needs and preferences.
Before starting any new exercise or diet program, please consult with a healthcare provider to ensure it's safe for you. Good luck on your fitness journey! 💪
This is just a basic plan that isn't personalized at all. Such basic plans are available everywhere. If you find that you have specific needs and goals to address, then please reach out and schedule an evaluation. We have 15 plus years of experience in helping people develop programs that meet their goals. Anyone can try to stuff someone into a premade plan. A professional makes a plan- a program designed with you in mind
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