This plan is for women or men who are looking to lose weight and are new to training in the gym.

You will be training 4 days a week, alternating between free-weight and machine based exercises in the gym. The weight training days are aimed at the full body, starting you off at a base level to build you up to harder plans perfectly. You will also have cardio at the end of some days to help you lose even more weight and improve fitness.

Week 1 & 2 will introduce you to working your full body, mostly with machines.

Week 3 & 4 starts to bring in more free-weight exercises too, with increased rep ranges and cardio durations. Slow steady progress is key!

Each workout will take no longer than 45 minutes to 1 hour, allowing yourself to maintain optimum energy levels throughout your workouts without over doing it. For the best possible results, make sure to follow the 'lose weight' calories on the 'my calories' tab.