Try this basic weight loss training program and see the changes in your body within the first two weeks.
Monday: 1 hour power walk- Keep your heart rate at about 60-70%.
Tuesday: Take a class. My recommendation is anything but Spinning or Bodycombat.
Wednesday: Day Off
Thursday: Program below
Friday: 1 hour cardio (Treadmill, Elliptical or Step Climber) – Keeping your heart rate up.
Saturday: Day Off
Sunday: Whatever you want.
Of course while doing this you are following your diet. You can cheat 2 days a week. Spinning and Bodycombat can cause injuries more than other methods of training thats why I want you to stay away from them. Also, have a goal. Say you want to lose this much weight in this amount of time and go for it. There is nothing you can’t do once you set your mind to it.
20×5 squats- bodyweight or an adequate amount of resistance
20×5 lunges- same
15×4 squat jumps- bodyweight
10×3 leg press- You should be able to lift comfortably half your bodyweight.
Keep the rest time maximum 45 seconds and repeat this program 2,3x a week.
If you need any help or have any questions you know where to find me.
Best wishes to all.