Introduction: People tend to find weight loss programs from dietitians or online platforms. Some weight loss programs are based on the number of weeks, which implies a 4-week weight loss program, 8-week weight loss program, or 12-week weight loss program. Professional dietitians and trained physicians generally design those programs. They include both physical exercise and diet plans.
Those programs are unique, and every program holds a plan holding activities and diet plans for each week. It seems challenging for participants, as they are to lose weight within the given weeks by following instructions. In this writing, I will explain the 12-week weight loss plan designed by different platforms.
How to Start and Continue the 12-week weight loss program?
People must choose and engage in a 12-week weight loss program considering their health condition, injury, illness, age, etc. To start such a program, the most important thing is determination. Participants have to be determined to achieve the target within the given timeframe.
Before starting this program, they need to check with doctors in case of damages, sickness, or any therapy and decide the exact period for exercises. They must maintain a fitness journal to write down the meal or exercise plans and continue the program. It is crucial to set goals, write them out, and set them in a place that always draws their attention to work as a reminder to achieve the goal.
After the beginning, the main factor is the continuation of the program. Because the more it is easy to start, the more it isn’t easy to continue. In this case, participants have to motivate themselves to achieve the ultimate goal. They must not forget to reward themselves for fulfilling the small targets of each week.
Moreover, they can get support from the community and friends. Strong support is crucial to keep the 12-week weight loss program on track.
Different 12-Week Weight Loss Programs
We can find differently titled 12-week weight loss programs on virtual platforms. They are designed in different ways considering the participants’ traits. Some include only an exercise plan, some have only a diet plan, and some include both. Though those programs imply simple diet plans and workouts, it is tough to continue the entire program. Here some of those programs are narrated, mentioning the name of the online platform.
Very well fit
This 12 weeks weight loss exercise program includes a variety of physical workouts like cardio, core, strength, and flexibility. In the case of weeks 1-4, the program starts with all types of workouts for building endurance among participants. These initial weeks include two or three essential cardio, three core workouts, and two days of strength-increasing exercise. But in terms of sickness or exhaustion, participants can take rest or exchange workouts at any time.
In the case of weeks 5-8, participants are to increase the cardio period and add some new strength, core, and flexibility training. That means participants are to increase the level of physical exercises in those weeks.
In the case of 9-12 weeks, participants are to take a higher level of workouts than those previous weeks. They should take longer cardio workouts, new total-body strength training, and upper & lower body workouts to contest more muscle groups and build lean muscles. Enlarge further circuit training and workouts to accelerate burning more calories these weeks. This way, the workout’s level increases weekly to burn more calories and achieve the targeted weight.
Muscle and Strength
This 12-week fat destroyer program includes thorough diet plans and a cardio directory with an upper or lower muscle-building split. Again, it consists of a separate meal and exercise plan for male and female participants.
The program’s plan includes what to eat, how much cardio to do, and weight training. Besides losing extra body fat, the program aims to maintain muscle mass and transform organisms. It comprises three eating days per week: high carb for one day, moderate carb for three days, and low carb for the remaining three days.
Participants have the flexibility to structure those days in their preferred way. This program instructs a minimum of 180 grams of protein intake, calorie intake according to metabolism, and 20-30% daily fat intake. It also allows participants to take 10% of daily calories from junk foods, as avoiding those foods in social gatherings is challenging.
Moreover, it includes concrete 12-week cardio plans through treadmill, elliptical, or swimming to get a heart-moving and upper or lower workout by following a given set and rep scheme.
Slimmer Fitter Stronger
It conveys a 12-week workout plan comprising cardio training by HIIT and resistance training. HIIT indicates High-Intensity Interval Training. It is a way of training that helps participants lose weight within a short period. It is very beneficial to people who are busy and lack time.
Also, it combines resistance training with cardiovascular training, and it helps lose muscle mass. This program suggests doctor consultation before starting any exercise as any medical complexity can be worsened by exercise.
Better Me
It suggests a 12-week whole-body workout plan for determined participants committed to burning body fat. Because without commitment and determination, weight loss is impossible.
This program indicates a Better Me App that recommends a proper meal plan and effective workout. Through using the app, women can achieve their body goals in the right way. This app implies a routine, including all universal exercises, but the number of repetitions makes it unique from other programs. It holds squats, crunches, second, plunks, lunges, sit-ups, butt kicks, and so on, which are effective for burning body fat.
The Sun
As avoiding carbohydrates and healthy fat can harm the human body, this program is designed to help participants lose weight despite taking more carbs. During weeks 1 & 2, participants are to reset their metabolism by increasing the amount of protein intake. Protein contains an amino acid that promotes muscle growth.
Moreover, protein intake slows down digestion and keeps people fuller for a long time. Participants are suggested to add fiber to the meal plan during weeks three to ten, and this fiber comes from vegetables and plant-based foods. It seems like a keto diet, but the meal plan must be full of good guts-boosting foods like vegetables, nuts, seeds, oily fish, meats, dairy, etc.
During weeks 11 & 12, participants are advised to follow these health tips for ten weeks. Nothing new in this final stage is maintaining fat loss through increasing fiber intake with whole grains, fruits, and vegetables. Though this program does not imply any exercise, it recommends taking 10,000 steps daily to stay active.
Conclusion: Virtual platforms recommend these 12-week weight loss programs, including diet plans and exercise. Though it seems very easy to maintain the meal and workout plans, continuing those simple plans is an arduous task. Despite giving flexibility, most programs urge to maintain daily routine appropriately. If participants are committed and determined enough, these 12-week weight loss programs must help them achieve health goals and change their life.
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