Weight Loss 7-Din Mantra

For beginners looking to start with basic weekly exercise schedule for weight loss, it's important to begin gradually and progressively increase the intensity and duration of your workouts as you build strength and stamina. Here's a beginner-friendly weekly exercise schedule:

Day 1: Walking

• Activity: 20-30 minutes of brisk walking.

• Intensity: A pace that allows you to have a conversation while walking.

• Tip: Focus on maintaining good posture and comfortable footwear.

Day 2: Strength Training

• Activity: Bodyweight exercises at home.

• Exercises: Push-ups, bodyweight squats, planks, wall sits.

• Sets/Reps: 2-3 sets of 10-12 repetitions for each exercise.

• Tip: Start with simple exercises and proper form to build a foundation.

Day 3: Active Rest

• Activity: Gentle activities like stretching or yoga.

• Goal: Promote flexibility and reduce muscle soreness.

• Tip: Active recovery helps with overall mobility and relaxation.

Day 4: Cardiovascular Exercise

• Activity: 20-30 minutes of low-impact cardio (e.g., stationary biking, elliptical, or swimming).

• Intensity: A pace that gets your heart rate up but still allows you to talk comfortably.

• Tip: Choose low-impact options to protect joints.

Day 5: Strength Training

• Activity: Continue with bodyweight exercises or consider using light dumbbells or resistance bands.

• Exercises: As on Day 2, focusing on form and control.

• Sets/Reps: Same as Day 2.

• Tip: Gradually increase the intensity as you get more comfortable.

Day 6: Active Recreation

• Activity: Fun and enjoyable physical activity like dancing, playing a sport, or hiking.

• Goal: Make exercise enjoyable and maintain motivation.

• Tip: Find an activity you love to do regularly.

Day 7: Rest

• Activity: Rest day to allow your body to recover fully.

• Goal: Prevent overtraining and promote muscle repair.

• Tip: Take this day to relax and recharge.

Additional Tips:

• Listen to your body. If you feel pain or discomfort beyond normal muscle soreness, take it easy and consult a healthcare professional if needed.

• Focus on proper nutrition and portion control to complement your exercise routine.

• As you progress, consider consulting a fitness trainer to create a more tailored workout plan.

Remember, consistency is crucial for weight loss success. As a beginner, it's important to start at your own pace and gradually increase the intensity of your workouts. Over time, you can add more variety and challenge to your exercise routine. It's also essential to combine your exercise efforts with a balanced diet for the best results.