[{"data":1,"prerenderedAt":499},["ShallowReactive",2],{"post-workout-program-for-weight-loss":3},{"id":4,"title":5,"author":6,"authors":7,"badge":13,"body":15,"categorie":6,"date":485,"description":486,"extension":487,"image":488,"meta":490,"navigation":493,"path":494,"seo":495,"slug":496,"stem":497,"__hash__":498},"posts_en/en/blog/workout-program-for-weight-loss.md","Effective Workout Program for Weight Loss",null,[8],{"name":9,"to":10,"avatar":11},"William G","https://www.williamgaonarch.fr",{"src":12},"https://i.pravatar.cc/128?u=muscle",{"label":14},"Strength Training Program",{"type":16,"value":17,"toc":459},"minimark",[18,30,35,47,55,58,62,69,83,86,88,92,101,108,113,116,120,123,137,140,142,146,150,243,245,249,253,263,266,270,279,300,303,305,309,313,316,320,323,327,336,338,342,345,351,363,366,368,372,385,407,421,424,430,433,438],[19,20,21],"p",{},[22,23],"img",{"alt":24,"className":25,"height":27,"src":28,"width":29},"Gift Gif",[26],"rounded-lg",600,"https://media3.giphy.com/media/v1.Y2lkPTc5MGI3NjExMGwyczIydndpbno2d3l5bWtwaXYyaHV5Z2Q1YWx0MG9na2syYnpseCZlcD12MV9pbnRlcm5hbF9naWZfYnlfaWQmY3Q9Zw/VEc4fcyBWDbNQ1K1xu/giphy.gif",1200,[31,32,34],"h2",{"id":33},"introduction","Introduction",[19,36,37,38,41,42,46],{},"Hi everyone! Hope you’re doing well.",[39,40],"br",{},"\nIn this article, I present a special ",[43,44,45],"strong",{},"workout program for weight loss",".",[19,48,49,50,54],{},"Why “special”? Because alongside classic strength exercises, another key element completes your routine… and it makes ",[51,52,53],"em",{},"all"," the difference 👀",[56,57],"hr",{},[31,59,61],{"id":60},"the-benefits-of-strength-training-for-weight-loss","The Benefits of Strength Training for Weight Loss",[19,63,64,65,68],{},"Building muscle mass increases your ",[43,66,67],{},"basal metabolic rate",":",[70,71,72,76],"ul",{},[73,74,75],"li",{},"You burn more calories during your workout",[73,77,78,79,82],{},"But also ",[43,80,81],{},"after",", even while sleeping",[19,84,85],{},"Strength training should become your best ally if your goal is weight loss.",[56,87],{},[31,89,91],{"id":90},"how-was-this-program-built","How Was This Program Built?",[19,93,94,95,46,98,100],{},"It all starts with a simple principle: ",[43,96,97],{},"to lose weight, you must be in a calorie deficit",[39,99],{},"\nIf your maintenance is 2100 calories, eating 2000 calories will make you lose weight. Simple.",[19,102,103,104,107],{},"But instead of depriving yourself, we’re going to increase your ",[43,105,106],{},"daily calorie expenditure",", thanks to:",[109,110,112],"h3",{"id":111},"strength-training","Strength Training",[19,114,115],{},"It increases muscle mass, which means more calories burned at rest.",[109,117,119],{"id":118},"walking","Walking",[19,121,122],{},"This is the most underrated key to weight loss.",[70,124,125,131],{},[73,126,127,128],{},"10,000 steps = around ",[43,129,130],{},"800 to 1000 calories burned",[73,132,133,134],{},"It allows you to eat more ",[43,135,136],{},"while still losing weight",[19,138,139],{},"Not magic. Just logic. Mathematics.",[56,141],{},[31,143,145],{"id":144},"structure-of-the-workout-program-for-weight-loss","Structure of the Workout Program for Weight Loss",[109,147,149],{"id":148},"workout-program-walking","Workout Program + Walking",[151,152,153,180,204,223],"tabs",{},[154,155,158],"div",{"icon":156,"label":157},"","Day 1 — Lower Body",[70,159,160,163,166,169,172,175],{},[73,161,162],{},"4×10 Squats",[73,164,165],{},"4×10 Leg Extensions",[73,167,168],{},"4×10 Romanian Deadlift",[73,170,171],{},"4×10 Leg Curl",[73,173,174],{},"4×10 Seated Calf Raises",[73,176,177],{},[43,178,179],{},"30 minutes of treadmill walking",[154,181,183],{"icon":156,"label":182},"Day 2 — Upper Body",[70,184,185,188,191,194,197,200],{},[73,186,187],{},"4×10 Bench Press",[73,189,190],{},"4×10 Incline Bench Press",[73,192,193],{},"4×10 Pull-ups or Lat Pulldown",[73,195,196],{},"4×10 Cable Triceps Extensions",[73,198,199],{},"4×10 Incline Dumbbell Curls",[73,201,202],{},[43,203,179],{},[154,205,207],{"icon":156,"label":206},"Day 3 — Lower Body",[70,208,209,211,213,215,217,219],{},[73,210,162],{},[73,212,165],{},[73,214,168],{},[73,216,171],{},[73,218,174],{},[73,220,221],{},[43,222,179],{},[154,224,226],{"icon":156,"label":225},"Day 4 — Back & Chest",[70,227,228,230,233,235,237,239],{},[73,229,187],{},[73,231,232],{},"4×10 Seated Row",[73,234,193],{},[73,236,196],{},[73,238,199],{},[73,240,241],{},[43,242,179],{},[56,244],{},[31,246,248],{"id":247},"nutrition-weight-loss-the-winning-duo","Nutrition & Weight Loss: The Winning Duo",[109,250,252],{"id":251},"eat-enough-to-lose-weight-yes-really","Eat Enough to Lose Weight (yes, really)",[19,254,255,256,258,259,262],{},"The biggest mistake is eating too little.",[39,257],{},"\nYour digestive system ",[43,260,261],{},"uses energy",". So eating actually helps you… burn calories.",[19,264,265],{},"With strength training + walking, you raise your daily expenditure enough to eat more while still losing weight.",[109,267,269],{"id":268},"how-to-know-your-calorie-needs","How to Know Your Calorie Needs?",[19,271,272,273],{},"Go to: ",[274,275,276],"a",{"href":276,"rel":277},"https://tdeecalculator.net/",[278],"nofollow",[70,280,281,284,291,294],{},[73,282,283],{},"Enter your height, weight, age",[73,285,286,287,290],{},"Select ",[43,288,289],{},"Moderate exercise"," if you follow this program",[73,292,293],{},"Take the maintenance value",[73,295,296,297],{},"Subtract ",[43,298,299],{},"200 calories",[19,301,302],{},"You’ll be in a light deficit: perfect to progress without suffering.",[56,304],{},[31,306,308],{"id":307},"tips-to-maximize-your-results","Tips to Maximize Your Results",[109,310,312],{"id":311},"ideal-session-duration","⏱ Ideal Session Duration",[19,314,315],{},"1h to 1h10, no more.",[109,317,319],{"id":318},"supersets","Supersets",[19,321,322],{},"If you want to go faster, you can superset (link 2 exercises back-to-back).",[109,324,326],{"id":325},"walking-your-secret-weapon","Walking = Your Secret Weapon",[19,328,329,330,332,333,46],{},"It’s what most workout routines miss.",[39,331],{},"\nYet it’s what creates the biggest ",[43,334,335],{},"calorie bonus",[56,337],{},[31,339,341],{"id":340},"how-to-track-your-progress","How to Track Your Progress?",[19,343,344],{},"We developed a simple and effective mobile app:",[19,346,347,348],{},"👉 ",[43,349,350],{},"RPGFitness — The Gamified Workout App",[70,352,353,360],{},[73,354,355,356],{},"🌐 Web App: ",[274,357,358],{"href":358,"rel":359},"https://app.rpgfitness.fr",[278],[73,361,362],{},"📱 Android: Available on the Play Store",[19,364,365],{},"Create your routines, add your exercises, and the app handles the rest.",[56,367],{},[31,369,371],{"id":370},"conclusion","Conclusion",[19,373,374,375,46,378,380,381,384],{},"Weight loss isn’t a race, it’s a ",[43,376,377],{},"logical and manageable process",[39,379],{},"\nWith consistent strength training, plenty of walking, and proper nutrition tracking, results will ",[43,382,383],{},"always"," come.",[19,386,387,388,391,392,395,396,46,399,401,402,68,404,406],{},"This program is ",[43,389,390],{},"simple",", ",[43,393,394],{},"free",", and ",[43,397,398],{},"accessible to everyone",[39,400],{},"\nThat’s why it remains the best ",[43,403,45],{},[39,405],{},"\nFollow it for 4 weeks, and you’ll already notice a huge difference in:",[70,408,409,412,415,418],{},[73,410,411],{},"your energy",[73,413,414],{},"your physique",[73,416,417],{},"your motivation",[73,419,420],{},"your confidence",[19,422,423],{},"And if you want to make your journey even more fun…",[109,425,427],{"id":426},"join-the-rpgfitness-community-️️",[43,428,429],{},"Join the RPGFitness Community 🏋️‍♂️🎮",[19,431,432],{},"RPGFitness turns your fitness journey into a real video game, with levels, quests, and progression.",[19,434,435],{},[43,436,437],{},"Join us:",[70,439,440,446,449,452],{},[73,441,442,443],{},"🌐 ",[274,444,358],{"href":358,"rel":445},[278],[73,447,448],{},"📱 Android: Google Play Store",[73,450,451],{},"💬 Discord: coming soon",[73,453,454,455],{},"📧 ",[274,456,458],{"href":457},"mailto:support@rpgfitness.fr","support@rpgfitness.fr",{"title":156,"searchDepth":460,"depth":460,"links":461},2,[462,463,464,469,472,476,481,482],{"id":33,"depth":460,"text":34},{"id":60,"depth":460,"text":61},{"id":90,"depth":460,"text":91,"children":465},[466,468],{"id":111,"depth":467,"text":112},3,{"id":118,"depth":467,"text":119},{"id":144,"depth":460,"text":145,"children":470},[471],{"id":148,"depth":467,"text":149},{"id":247,"depth":460,"text":248,"children":473},[474,475],{"id":251,"depth":467,"text":252},{"id":268,"depth":467,"text":269},{"id":307,"depth":460,"text":308,"children":477},[478,479,480],{"id":311,"depth":467,"text":312},{"id":318,"depth":467,"text":319},{"id":325,"depth":467,"text":326},{"id":340,"depth":460,"text":341},{"id":370,"depth":460,"text":371,"children":483},[484],{"id":426,"depth":467,"text":429},"2025-12-12","A free program — yes, that’s rare! But Christmas is coming, so here’s your training plan to lose weight quickly, effectively, and without stress.","md",{"src":489},"/images/articles/femme-muculation-perte-de-poids.webp",{"seotitle":491,"seodescription":492},"The Best Workout Program for Weight Loss","Discover the best workout program for weight loss to burn fat, build muscle, and get fast results.",true,"/en/blog/workout-program-for-weight-loss",{"title":5,"description":486},"workout-program-for-weight-loss","en/blog/workout-program-for-weight-loss","dWC_DdvYo5UP80SmfVQBCZA-wDeRBmKicZsy4CiMMe8",1779964824221]