How to Build a Personalized Workout Routine for Weight Loss

Fitness, Health, Lifestyle, Weight loss

2024-09-06

ShedRx

You’ve made the decision to lose weight, motivated by a desire for better health, more energy, and confidence in your appearance. You’re ready to commit, but the endless array of workout routines available online feels overwhelming. Should you follow a celebrity trainer’s plan or join a local fitness class? The choices are countless, but what you need is something tailored to you—a personalized workout routine that suits your unique goals, fitness level, and lifestyle.

In this guide, we’ll help you create a custom exercise plan that aligns with your specific needs. From choosing the right exercises to determining how often you should work out, we’ll cover everything you need to know to design a workout routine that’s not only effective, but sustainable in the long term. By the end, you’ll be equipped to build a fitness plan that supports your weight-loss journey and keeps you motivated every step of the way.

1. Assess Your Starting Point

Before diving into any workout routine, it’s essential to assess your current fitness level. This helps you set realistic goals and tailor your exercises to your capabilities. Begin by evaluating your strength, flexibility, endurance, and cardiovascular health. You might perform basic fitness tests, such as push-ups, squats, or a timed walk/run, to gauge where you stand. Knowing your starting point will allow you to track progress effectively, which is crucial for staying motivated.

2. Define Your Goals

Clearly defining your fitness goals is crucial. Are you aiming for fat loss or do you want to build muscle while shedding weight? Once you have a clear vision, you can structure your workouts to achieve them. For example, if your goal is fat loss, you’ll want to incorporate cardiovascular exercises and high-intensity interval training (HIIT) into your routine. On the other hand, if muscle gain is also a priority, you might focus more on weightlifting and progressive overload.

3. Choose the Right Exercises

Selecting the right exercises is crucial for an effective weight-loss workout routine. A balanced mix of cardiovascular activities, strength training, and flexibility exercises is ideal. Cardiovascular exercises like running, cycling, and swimming are excellent for burning calories and improving heart health. Strength training, such as weightlifting or resistance band exercises, is essential for building muscle, which in turn increases your metabolism. Flexibility exercises, including yoga and stretching, improve your range of motion and prevent injury.

Strength training can be great to incorporate into your personalized workout routine to help with weight loss and create a more toned physique.

4. Plan Your Workout Schedule

A well-structured workout schedule is key to achieving your goals. Begin by determining how many days a week you can realistically commit to exercising. For most people, 4-5 days per week is ideal, with a mix of cardio, strength training, and rest days. For instance, you might schedule cardio workouts on Monday, Wednesday, and Friday, strength training on Tuesday and Thursday, and take rest or active recovery days on the weekend. Ensure you vary the intensity of your workouts to avoid burnout and reduce the risk of injury.

5. Incorporate High-Intensity Interval Training (HIIT)

High-intensity interval training (HIIT) is one of the most effective methods for weight loss, combining short bursts of intense exercise with brief recovery periods. This not only burns calories during the workout but also boosts your metabolism for hours afterward, known as the afterburn effect. HIIT workouts can be done with various exercises, from sprinting and cycling to bodyweight exercises like burpees and mountain climbers. The key is to push yourself hard during the intense intervals, followed by a short rest or low-intensity exercise.

6. Focus on Strength Training

While cardio is often emphasized for weight loss, strength training plays a crucial role in your personalized workout routine. Building muscle not only enhances your appearance, but also increases your resting metabolic rate, meaning you burn more calories even at rest. Include compound exercises such as squats, deadlifts, bench presses, and rows in your routine. These exercises target multiple muscle groups simultaneously, making them highly effective for building strength and burning calories. Aim to lift weights 2-3 times a week.

7. Mix Up Your Routine

Variety is essential to prevent boredom and keep your body challenged. Sticking to the same workout routine for months on end can lead to a plateau, where your body becomes accustomed to the exercises and progress slows down. To keep things fresh, try mixing up your routine every few weeks. You might change the type of cardio you do, switch up your exercises, or experiment with different HIIT formats. This not only keeps your workouts interesting, but also challenges different muscle groups and energy systems.

8. Monitor Your Progress

Tracking your progress is a powerful motivator and a way to ensure the effectiveness of your workout routine. Keep a workout journal or use a fitness app to log your exercises, sets, reps, and how you feel during each session. Regularly reviewing your progress helps you identify what’s working and what might need adjustment. For example, if you notice that your weight loss has stalled, you might need to increase the intensity of your workouts or adjust your diet.

9. Stay Consistent and Patient

Consistency is the most crucial factor in achieving long-term weight loss. Even the best-designed workout routine won’t yield results if you don’t stick with it. Aim to make exercise a regular part of your life rather than a temporary effort. It’s also important to be patient. Weight loss and fitness improvements take time, so it’s normal to experience periods where progress seems slow. Stay focused on your goals and remember that every workout brings you one step closer.

ShedRx offers one-on-one Health Coaching which can help individuals lose weight through personalized workout plans and nutrition plans.

10. Consider Professional Guidance

Building a workout routine can be challenging, especially if you’re new to fitness or have specific health concerns. In such cases, seeking professional guidance can be highly beneficial. Consider working with a certified personal trainer who can assess your fitness level, help you set realistic goals, and design a workout plan tailored to your needs.

Beyond Workouts: Other Tips for Successful Weight Loss

Achieving successful weight loss involves more than just sticking to a workout routine. A comprehensive approach that includes attention to diet, lifestyle habits, and even medical interventions can significantly enhance your results. Here are some essential tips to consider beyond your exercise routine.

Prioritize Nutrition

Your diet plays a crucial role in weight loss. Even the most intense workout routine can be undermined by poor eating habits. Focus on a balanced diet rich in whole foods like vegetables, fruits, lean proteins, and whole grains. Avoid processed foods, excessive sugars, and unhealthy fats, as they can lead to weight gain and hinder your progress. Tracking your caloric intake using a food diary or app can also help you stay accountable and make better food choices.

Consider Weight-Loss Medications

For some, diet and exercise alone may not be enough to achieve significant weight loss. In such cases, weight-loss medications like Semaglutide and Tirzepatide, available through ShedRx, can reduce appetite and improve blood sugar control. These medications control hunger pangs and slow down the passage of food from the stomach, thus helping you feel fuller longer. Consequently, individuals who take Semaglutide or Tirzepatide can easily stick to low-calorie diets and often lose up to 20% of their initial body weight within a few months.

Stay Hydrated

Drinking enough water is often overlooked but is essential for weight loss. Staying hydrated helps regulate your metabolism, supports digestion, and can even curb hunger. Sometimes, what feels like hunger might actually be thirst, so drinking a glass of water before reaching for a snack can prevent unnecessary calorie consumption. Aim for at least 8-10 glasses of water a day, more if you’re active or live in a hot climate.

Incorporate Supplements

Supplements can support your weight-loss journey by filling nutritional gaps and enhancing your efforts. For example, ShedRx offers Shed Burn, which helps optimize energy use and boost metabolism, making it easier to burn fat during workouts. Shed Protein supports muscle recovery and maintenance, which is crucial when following a strength training routine. Additionally, Shed Daily and Shed Greens can provide essential nutrients that support overall wellness and energy levels, helping you stay on track with your fitness and weight-loss goals.

Get Enough Sleep

Sleep is an often overlooked aspect of weight loss. Lack of sleep can disrupt hormones which regulate hunger and appetite, leading to overeating and weight gain. Aim for 7-9 hours of quality sleep each night to allow your body to recover, maintain a healthy metabolism, and support overall well-being. Creating a bedtime routine and reducing screen time before bed can improve sleep quality and help you stay on track with your weight-loss goals.

Creating a personalized workout routine for weight loss involves more than just following a generic plan. It requires a thoughtful approach that considers your unique goals, fitness level, and preferences. Whether you’re just starting or looking to refine your current routine, these tips will help you create a fitness plan that works for you. ShedRx offers telehealth consultations to guide you on your journey, as well as one-on-one Health Coaching to provide professional dietary and fitness guidance for a successful weight-loss journey.

Semaglutide helps to curb appetite and gain control over cravings to aid weight loss.

ShedRx

ShedRx, Tirzepatide

Important Update on Compounded Tirzepatide Access and Transition Options

At ShedRx, we are wholly focused on Health for Every Body—this is our North Star when making any and all decisions. Our priority is always your health, experience, and outcomes. We’re committed to providing the most effective solutions at affordable prices.

As many of you know, recent updates from the U.S. Food and Drug Administration (FDA) regarding the drug shortage list have impacted the availability of certain compounded medications, primarily Tirzepatide. Because of these changes, some compounded forms of injectable Tirzepatide may soon no longer be available from pharmacies.

What Does This Mean for You?
At ShedRx, we are working closely with our pharmacy partners to ensure you continue to receive the care you need. For current customers, your Tirzepatide subscription remains unchanged at this time and we will continue to fulfill your orders. However, given these FDA updates, we recommend exploring alternative options now for a seamless transition as injectable Tirzepatide formulations become unavailable in the near future.

We are excited to offer new formulations of Tirzepatide, such as sublingual lozenges and oral liquid drops, which are effective and provide convenient alternatives to injections. Additionally, we encourage you to consider transitioning to one of our Semaglutide programs, which has been a proven option for weight loss. If you elect to change to a Semaglutide program, you’ll receive a 5% monthly discount and a free bottle of GLP-1 Boost!

What If I Want to Switch Programs Now?

If you’re interested in transitioning to a different program now, our team is here to help. To begin the process, please contact our Care Team who will work with your ShedRx provider to review your health history and assist you in finding the best alternative treatment option for your individual needs. Whether this means switching to one of our sublingual Tirzepatide lozenges, oral liquid drops, or transitioning to a Semaglutide program, we’ll make sure you have the support you need to make the right decision for your health and weight-loss goals.

Why Choose Our Options?

Affordability: We recognize the importance of affordability in your healthcare decisions. That’s why our alternative formulations are priced competitively to help you continue receiving effective treatments without added financial strain.
Effectiveness: Both our new Tirzepatide offerings and Semaglutide programs have track records of success. Additionally, our new GLP-1 Boost supplement has been shown in clinical trials to naturally increase GLP-1 levels by over 15%, supporting your weight-loss journey alongside these medications. Whether you choose to remain with Tirzepatide or switch to Semaglutide, you can feel confident knowing that you are using solutions proven to work.
Convenience: Our alternative Tirzepatide formulations, including easy-to-use sublingual lozenges and oral drops, provide flexibility and convenience while maintaining the effectiveness. These options make it simple to continue your treatment routine with minimal disruption.

About Compounded Tirzepatide Access
We understand that some of you may be concerned about accessing compounded Tirzepatide elsewhere. It’s important to note that these FDA regulations affect all companies and pharmacies nationwide. While you might encounter offers from other sources, filling prescriptions for compounded Tirzepatide outside FDA guidelines may not comply with current regulations. We want to keep you informed so you have the most up-to-date information regarding your healthcare options.

ShedRx’s Approach

At ShedRx, our mission is to help you reach your weight-loss goals through the best available products. That’s why we consistently strive to pair impactful medications with supplements like GLP-1 Boost and comprehensive coaching programs. We are committed to providing the tools and support you need to succeed on your journey.

Please reach out to our Care Team if you’d like to explore any of these options or if you have questions. We’re here to make your experience with ShedRx feel seamless, supported, and focused on your success.

For more information, visit our Help Center or contact our support team directly.

Health, Supplements, Weight loss

GLP-1 Boost Might be the New Main Character of Weight Loss

GLP-1 Boost is officially available through ShedRx! We’re here to go over the ins and outs of this weight-loss supplement, so you feel confident and ready to take advantage of this beneficial tool for your weight-loss journey.

What is GLP-1 Boost?

GLP-1 Boost is a supplement designed to enhance what your natural GLP-1s (glucagon-like peptide-1s) already do—help regulate blood sugar and appetite. It provides an alternative to injections, while still reaching your weight-loss goals. Each ingredient in Boost has been researched to work together and promote optimal metabolic health and support weight management. These ingredients include:

-Eriomin – A lemon-flavonoid antioxidant which encourages GLP-1 production and supports insulin sensitivity, inflammation, and gut health
-Berberine – Comes from Berberis aristata plant bark and helps enhance glucose metabolism and GLP-1 levels for better blood sugar control and reduced cravings
-Capsaicin – The active compound in chili peppers, boosts metabolism, curbs appetite and supports fat burning
-Vitamin B12 – Essential for energy production and a well-functioning metabolism in its bioavailable form

How does GLP-1 Boost work?

GLP-1 Boost provides production support. It stimulates your body’s own production of GLP-1, the hormone crucial for regulating appetite and glucose metabolism. With an increase in GLP-1s, appetite is then decreased and gastric emptying slows down. Because of these effects, the feeling of fullness lasts longer, which means it becomes more manageable to eat in a caloric deficit and shed pounds.

GLP-1 Boost can have a major impact on weight loss.

Why do I care about GLP-1 Boost?

Along with appetite control, GLP-1s play a major role in regulating glucose and insulin sensitivity. By supporting your body’s natural production of GLP-1s, you allow for sustainable weight loss and better metabolic health. In addition, food noise and cravings decrease, making it easier to control previous poor food habits, with less temptation, and increase weight loss.

From three published human clinical trials over 12 weeks, it was found that GLP-1 pathways and insulin sensitivity improved by 15%, insulin resistance decreased by 7%, and blood glucose levels were reduced by 5%. Another study, conducted by Supresa throughout eight weeks, showed decreased hunger by 69%, decreased appetite by 70%, and decrease in snacking events by 55%. This data shows the impact GLP-1 Boost can have on an individuals weight-loss journey.

Who can benefit from GLP-1 Boost?

Didn’t qualify for weight-loss medication? Wanting to curb cravings? Seeking weight loss at a slower pace? GLP-1 Boost is a great alternative for those who aren’t quite there with taking weight-loss medication, but still seeking for something that can help reach their goals. Whether for weight loss or simply to reduce food chatter, it can provide the kickstart you need to a healthier you.

How can I get GLP-1 Boost?

Now available online through the ShedRx store, GLP-1 Boost can be ordered right to your door! The weight-loss supplement is to be taken three times daily, 30 minutes before meals. We can’t wait to see what GLP-1 Boost can do for your weight-loss journey!

ShedRx

Temporary Order Processing Delay FAQs

Why is there a temporary order processing delay?

At ShedRx, we’re always working to improve the quality of care and service we provide to you. As part of our commitment to enhancing your experience, we’ve recently upgraded our order management system to increase efficiency and ensure faster processing of every order. While this change will ultimately allow us to process orders in half the time, it has caused a temporary delay in order fulfillment.

How long will this delay last?

We expect this delay to be resolved within the next five business days. Once the transition is complete, you’ll notice a significant improvement in how quickly your orders are processed.

Who can help me?

In the meantime, if your order has been delayed, rest assured that our Care Team will work with you to adjust any future billing dates to account for this. For assistance, feel free to message our Care Team or email us. Our response time is 24-48 hours.

Our Care Team is working hard to respond to messages as quickly as possible. Please note, they work through messages in order of receipt, meaning that consecutive messages may cause further delays in response time. For more information, please reference the Help Center.

Will ShedRx do anything else for me during this time?

To thank you for your patience during this time, we will be crediting your account with $20. This statement credit will automatically apply to future ShedRx orders.

You can use this credit towards a discount on next month’s medication. This is our way of showing appreciation for your understanding and continued trust in ShedRx.

Thank you for your understanding and continued trust in ShedRx.