This highly effective lose weight workout plan is one of the best jams ever—a powerhouse fitness hack that actually works.
I can’t begin to tell you the number of times I’ve had to drop weight, from back in the days when I worked in the entertainment industry to the 30, 40, even 50 pounds of post-pregnancy weight, which in case you’ve never experienced it, feels immovable!
But after proving my mother-in-law wrong after she swore that women over 40 were predestined to get fat, I began to feel like a wizard every time I managed to slip back into my teenage jeans.
The good news is, first of all, she was wrong. You can lose weight at any age. The other good news is there’s nothing mysterious about it. Exercise combined with a healthy diet and caloric restriction are as solid as it gets, and packed with health benefits you only get when you do it naturally—e.g., the ‘healthy way’ with good old fashioned respiratory fitness and working out.
In fact Dr. Rhonda Patrick and other experts agree that the benefits of fitness underscored by science-based facts is the optimal plan. I mean why not trim down while also boosting heart health, bone health, brain health, muscle health, state of mind, quality of sleep? Which is exactly what a committed workout routine and healthy diet can do.
Naturally if you take medications or have medical conditions you should consult your physician before starting new plans.
What Is A Healthy BMI?
If you’re wondering if you’re really overweight, you can calculate your BMI (body mass index) by dividing your weight in pounds by your height in inches squared, then multiplying by 703. Overweight is defined as having a BMI between 25 and 29.9, with obese being over 30 and normal between 18.5 and 24.9.
Where to Begin: Walking
If you’re really out of shape and carrying a BMI of 30 or more, you can begin by walking—either at the gym, outdoors, or on a treadmill. Not only does walking and brisk walking burn roughly 150 calories for every 30 minutes, those numbers add up. They also amount to countless benefits for your cardiovascular system, immune system, blood glucose, cognition, and digestive tract.
On top of that, the more you walk, the more you burn, which is exactly why your BMI starts to drop: “Studies have demonstrated people who walk between 10,000 and 12,000 steps per day generally have a lower body mass index (BMI), body fat percentage, waist and hip circumference, and waist–hip ratio,” says one report.
Walking is not only a low-impact exercise that can easily be incorporated into your routine, it’s one of the best ways ever to trim down before slamming your full body weight into jogging and running (if you go that route). In fact the heavier you are, the more stress on your machinery—joints, tendons, muscles, bones, back—not to mention your heart, which has to struggle to keep up, though granted that’s a key part of conditioning.
Be a Tortoise: Start Easy
It’s always wise to go easy any time you’re starting a new routine. Adjust your pace to where you’re at. Later, after you’ve trimmed down, you can start doing intervals like walk three steps, jog three steps, rinse and repeat.
Just remember that you have to walk before you can run, and it’s also easier to prevent an injury than heal one. So by listening to your body and doing a bit less than what you think you can—which obviously changes over time when you’re conditioned—you’ll gradually work up. And you’ll do so safely.
It’s also important to note that weight loss and fitness gains are individualized. There’s not a one-size-fits-all lose weight workout plan because we’re not all one-size-fits-all clones.
Cardiovascular Fitness
Cardiovascular exercise is one of the three main pillars of an effective fitness routine. It conditions your heart and, along with flexibility and strength training, is essential. Also known as endurance training and aerobic exercise, it involves activity that raises your heartrate for an extended period of time, boosting VO2 Max and cardiorespiratory fitness.
Certainly you can begin cardio on gym machines, or by lap swimming or cycling, but in this post I focus on walking/jogging/running. It’s been my personal go-to forever. On top of that, treadmill intervals rock, and brisk walking is a great place to start and can gradually lead to jogging, running, and other cardiovascular exercises.
Lose Weight Workout Plan—Walking to Jogging
- Again, begin slowly. Limber up. Start stretching, including your calves, before, during, and after walks or runs.
- Pace yourself. I personally like to stop in the middle of a run to stretch, breathe, and catch a view.
- When you’re ready, pick up the pace. Start brisk walking.
- Gradually increase your distance and pace.
- Move to interval training like walk three steps, jog three steps, or walk then brisk walk.
- Connect deeply to your body. That’s a key thing. It’ll send signals about what you can and cannot do without over-stressing your machinery—heart, muscles, joints, tendons, back, etc.
- Watch your breath. Inhale and exhale steadily through both your nose and mouth.
- Monitor your heart rate. If you’re concerned, interested, or have medical issues, there are plenty of heart rate gadgets for athletes and exercise plans. You can also check out this guide on resting heart rate and its applications.
- Warm up. I’m a distance runner so I always start at a slow pace and build, sometimes shaking my hands, rolling my wrists and neck, and loosening my arms, legs, and ankles.
- Once you’re picking up steam and feel comfortable, up your game. Follow the same strategies of stretching and breathing as you shift to intervals of walk/brisk-walk, walk/jog, jog/run, run/sprint, walk/run, walk/sprint, etc.
- Mix it up, and give yourself time. The body enters plateau periods when it seems nothing is happening but you’re about to drop weight. You may even experience bloating and, ironically, weight gain on the scale when your body’s shifting toward a drop. Focus on the commitment and activity, not the scale or your measurements.
Walking to Jogging Tips
- Dress light if you can. It feels better and your skin can breathe.
- Stay hydrated. Women should get roughly 2.7 liters of water a day and men 3.7, says the Mayo Clinic, which equals 11.5 cups or 15.5, respectively.
- When you’re ready, add strength training. It’s a must. Join a gym and start pumping weights. Strength training is not only a key component of a good fitness plan, it supports cardio. Good gyms have amazing equipment, guides, classes, personal trainers, and more.
- Cross-train. Engage in other forms of exercise such as cycling, tennis, swimming, ellipsis, stairs, dancing, whatever’s your thing. Gym machines like the ellipsis can help you lose weight during a weight loss cycle with reduced stress. It also boosts cardio and your walking/jogging/running plan.
Weight Training—Put Up Some Resistance
Establishing a strength training protocol a few times a week for 20-30 minutes or longer is key to fitness and losing weight. Not only does muscle burn more calories than fat, weight training boosts the metabolism and keeps it boosted for up to 48 hours after you workout, which also burns calories due to the afterburn effect—post-exercise oxygen consumption.
It’s also great for mood, metabolic health, skeletal and muscle health, bone health, and preventing conditions like osteoporosis, sarcopenia, and age-related muscle loss. Dr. Layne Norton notes that “the best thing you can do for bone density is lift weights.” I personally started when I was a teenager and will continue until I pass. Building muscle strength when you’re young and maintaining it across your lifespan is one of the most important things you can do for your health.
Grabbing weights at a gym or at home also promotes grip strength—a key indicator of health. So if you can join a gym with machines, that’s great, or purchase weights online if you can’t. However, I’ve personally found my gym memberships to be my top ROIs. Gyms are also great for introducing newbies to body mechanics, proper form, and exercise machines.
Stretching & Flexibility
Stretching and flexibility are the third component of a solid workout plan as they’re essential to whole body health. In fact everything you do to improve your body mechanics raises the frequencies of your entire system, including your cells, which in turn can help you lose weight.
At least a few times a week or more of stretching is suggested, though daily is ideal. According to the American Academy of Sports Medicine, you should “Stretch to the point of feeling tightness or slight discomfort” for 10-30 seconds, while 30-60 seconds may benefit older adults. The goal is to target each of the major muscle-tendon groups.
Notable stretches to add to your routine include the calf stretch, hamstring stretch, quadriceps stretch, hip flexor stretch, Iliotibial band stretch, knee to chest stretch, shoulder stretch, shoulder stretch with towel, child pose, neck roll stretch, and lunge stretch.
Boosting Mood with Exercise
If the weather’s got you down—think depression and moods—exercise helps. It’s one of the most effective mood-enhancing regenerators ever. In fact studies show it rivals antidepressants in terms of efficacy, and without all the side effects.
According to Dr. Craig Miller: “In people who are depressed, neuroscientists have noticed that the hippocampus in the brain—the region that helps regulate mood—is smaller. Exercise supports nerve cell growth in the hippocampus, improving nerve cell connections, which helps relieve depression.”
And endorphins—your body’s ‘feel good’ hormones—flip a happy switch: “Regular exercise has been shown to enhance powerful mood-elevating substances in the brain known as endorphins. These compounds exert effects similar to those of morphine, although much milder. In fact, their name (endo = endogenous, -rphins = morphines) was given to them because of their morphine-like effects. There is a clear association between exercise and endorphin elevation, and when endorphin levels go up, mood follows.”
Long story short, exercise improves about every ailment under the sun, from heart attacks and strokes to type 2 diabetes, mood disorders, metabolic syndromes, and more. And when it comes to losing weight, it works hands down! I’ve got 40+ years of experience under my belt to prove it.
Weighted Vests
Some folks who are able like to add weighted vests to their routine when they walk, jog, run, and workout. They’ve been shown to burn more calories and strengthen performance. One report notes that “people wearing a vest that added 10% of their body weight burned significantly more calories than both those not wearing any weight and those carrying only 5% of their body weight.”
A Word About Diet
Clearly a healthy low-calorie diet will help you lose weight faster than a diet of fatty processed foods, and caloric restriction—eating less, sometimes much less—not only shaves pounds, it extends lifespan. I personally suggest an organic vegan diet because it’s worked for me for decades. It also offers tons of benefits for people, animals, and the planet.
By focusing on foods like fruits, veggies, grains, and legumes, it’s easier to lose weight while stacking more vitamins, minerals, phytochemicals, and gut-healthy fiber. Plus plant-based proteins like tofu, tempeh, and legumes provide a satisfying alternative to meat without the saturated fat.
Additionally, studies show that people who follow a vegan diet have lower body mass indexes (BMIs) than the general population. Healthy smoothies and meal replacement drinks can also help.
Tips & Lifestyle Hacks
The following are solid for a healthy lifestyle and weight loss.
- Fasting & intermittent fasting.
- Organic plant-based diet.
- Saunas and hot baths.
- Forest bathing/earthing.
- High-vibrational foods.
- Cold plunge /cold showers.
- Living foods like sprouts.
- Wheatgrass & barley grass.
- Interval training.
- Cross-training.
- Weighted vest.
- Increased hydration.
- Mindful breathing.
- Restorative sleep.
- Stress regulation.
- Yoga and meditation.
- Plant-based diet.
I also suggest taking plenty of hot baths. A leisurely hot soak can burn as many calories as a 30-minute walk while boosting heart-health and the immune system. The following is one of my favorite bath salts. If you try it you’ll see why. 😊
Workout Shoes
Wearing the right shoes for workouts is extremely important. They help prevent injuries and provide support. Solid brands include Brooks, Saucony, ASICS, and more.
It’s also good to hit a sauna after you workout—you can learn more here—or get a sauna blanket. Saunas not only boost overall health and can help you lose weight, they extend lifespan if you do them frequently.
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The medical and health topics covered on the PlateofGrass website and blog have not been evaluated by the FDA and are not intended to prevent or cure any disease. This article and its content are for informational purposes only.
