Your Resolution: Lose weight
Whether you want to drop five pounds or 50 pounds this year, we've designed a personalized exercise and nutrition regimen to help you reach your goal.
Daily Calorie Budget: calories
To lose weight at a rate of one pound per week, you need to consume a net total of this many calories each day. One pound of fat is equivalent to 3,500 calories. Therefore, your daily calorie budget is 500 calories less than the amount it would take to maintain your current weight. Cut just 200 calories off your diet and burn an additional 300 during your workout, and you're on track to a slimmer you.
You can easily shave calories off your day with a few easy numbers-conscious substitutions: Try having your coffee with four ounces of fat-free half-and-half instead of regular and save 90 calories. Skip the croutons on your lunch salad to save another 100 calories. Prepare chicken or tuna with fat-free mayonnaise, or add 1/2 cup fresh fruit in place of 1/2 cup dried fruit where called for in recipes. Or stick to the nutrient-rich meals and snacks found in your your personalized menu.
An exercise regimen calls for proper hydration. Aim to drink about 15 to 20 ounces of water two to three hours before exercise, eight to 10 ounces at least 10 minutes before exercise, another eight to 10 ounces every 15 minutes during exercise, and then finish with 20 to 24 ounces of water after your workout is complete.
Current Body Fat Percentage: %
Your Customized Workout
Total time: 1 hour, 15 minutes
(45 minutes cardio + 20 minutes strength training + 10 minutes stretch) three times a week
First 5 minutes
Exercise on a stationary bike at a moderate intensity (on a scale of 1 to 10, your exertion level should be at 4 or 5).
Next 30 minutes
Vigorous and Moderate Intervals
Move to a stair stepper, treadmill or elliptical machine. Alternate between a vigorous pace and a moderate pace. Go at an 8 or 9 exertion level for three minutes, then a moderate level for two minutes. Repeat this routine for 30 minutes. Increase the incline or resistance by one level every five minutes.
Next 10 minutes
Moderate and Cool Down
Return to the bike for the last 10 minutes. Your heart rate should be above resting, but you shouldn't be breathing as rapidly as you were in the last 30 minutes. Take the last 2 to 3 minutes to cool down at a slow pace.
Last 20 minutes
Moderate and Cool Down
This routine includes one exercise for each of these major muscle groups: chest, back, shoulders, abs and legs (a total of 5 exercises). Choose one exercise from each group and do two sets of each exercise (a set equals 10 to 12 repetitions), with a 45- to 60-second recovery period between sets.
Chest press (machine)
Push-up (body weight)
Lat pull-down (machine)
Dumbbell rows (free weights)
Lateral raise (machine)
Prone raise (free weights)
Abdominal curl (machine)
Bicycle crunch/rotation trunk curl (body weight)
Leg press (machine)
Lunges (body weight)
- To prevent injury and aid muscle recovery, stretch for 5 to 10 minutes after your workout.
- To avoid hitting a plateau, you'll need to switch up your routine every four to six weeks.
- See one of our expert personal trainers for new exercises and a personalized fitness program to help you get your desired results.
- Always consult your physician before starting an exercise regimen.
For additional information on any of the exercises and terms here, consult a Gold's Gym personal trainer.