Losing weight can be challenging, but with the right weight-loss program, you can reach your goals in a healthy and effective way. In this blog, we share a comprehensive program to help you lose 10 kilos. We cover different aspects such as walking, fitness, and other fast methods to shed weight.
The foundation of a weight-loss program
A good program starts with a solid foundation. It’s important to find a balance between nutrition and exercise. To begin:
- Set realistic goals: Determine how much weight you want to lose and within what time frame.
- Nutrition: A balanced diet is crucial. Focus on reducing your calorie intake without missing out on essential nutrients.
- Exercise: Combine cardio, such as walking, with strength training for the best results.
Curious whether you should focus more on cardio or strength training? Read our blog about losing weight through cardio or strength training and find out which has the most impact for your goal.
Losing weight by walking – the ideal program
Walking is an excellent way to lose weight, especially for beginners. It’s low-intensity and can be done anywhere.
Walking weight-loss program:
- Week 1-2: Start with 3 days per week, 30 minutes per day.
- Week 3-4: Increase to 4 days per week, 45 minutes per day.
- Week 5-6: Walk 5 days per week, 60 minutes per day.
- Week 7-8: Add variety, such as hills or a faster pace, 5 days per week, 60 minutes per day.
By following this program, you gradually increase your endurance and burn more calories.
Walking is also an excellent addition to a cutting program if you want to lose fat while maintaining muscle mass.
Fitness program for losing 10 kilos
In addition to walking, strength training is essential to preserve muscle mass and boost your metabolism.
Fitness program:
- Monday: Upper body strength training (chest, shoulders, triceps)
- Tuesday: Cardio training (walking, cycling, or swimming)
- Wednesday: Lower body strength training (legs, glutes)
- Thursday: Rest or light activity (yoga, walking)
- Friday: Upper body strength training (back, biceps)
- Saturday: Cardio training (interval training)
- Sunday: Rest or active recovery day (walking, stretching)
Combine this program with the best dumbbell exercises at home or in the gym to build strength without complex equipment.
The program for fast weight loss
For those seeking faster results, a more intensive program can be followed. Note that rapid weight loss is more demanding and may not be suitable for everyone.
Fast weight-loss program:
- Daily: Combine intensive cardio with strength training.
- Monday, Wednesday, Friday:High-Intensity Interval Training (HIIT) sessions of 20 to 30 minutes.
- Tuesday, Thursday: Full-body strength training.
- Saturday: Long cardio session (90 minutes of walking, running, or cycling).
- Sunday: Active rest day (light walking, stretching, or yoga).
Losing weight with ProFit Gym
An effective weight-loss program combines healthy eating, regular exercise, and consistency. Whether you choose a relaxed walking program, an intensive fitness program, or the fast weight-loss program, the most important thing is to follow a routine that suits you and that you can maintain long term. Stay motivated, be patient, and celebrate every small victory on your way to success.
Start today and visit one of our 21 locations. Discover how your weight-loss journey can not only help you lose weight but also lead to a healthier and more energetic version of yourself!
Get in touch or check out our memberships and start today with a personalised weight-loss program, guided by our coaches.
