How to Lose 11–22 Pounds: A 5-Month Training and Nutrition Plan for Lasting Results

In just half a year, you can transform into a leaner, stronger, and more resilient version of yourself.

Table of Contents

1. Benefits of This Program
2. Who This Weight Loss Training Plan Is For
3. What the Program Includes
4. What You’ll Need to Get Started
5. How to Train to Lose 11–22 Pounds
6. Month 1: Getting Started
7. Month 2: Building Momentum
8. Month 3: Increasing Intensity
9. Month 4: Advanced Training
10. Month 5: Maintaining Progress
11. Nutrition Guidelines for Effective Weight Loss

Benefits of This Program

This program spans five months and combines both exercise and a calorie-deficit diet. Unlike strict regimens that leave you feeling constantly hungry and fatigued, this plan minimizes discomfort, helping you adapt to a healthier lifestyle effortlessly. This approach ensures you can maintain your new habits for months and even years to come.

Health authorities in the UK and the US recommend losing weight gradually—around 1 to 2 pounds per week. Our plan aligns with these guidelines to ensure safe weight loss and long-term weight maintenance after completing the program.

We advise continuing your workouts even after reaching your target weight. You can slowly increase your calorie intake while maintaining a balanced diet and regular exercise to keep your physique in shape.

Who This Weight Loss Training Plan Is For

1. Individuals without joint, spine, heart, or vascular issues.
2. Those with mild excess weight—meaning your Body Mass Index (BMI) is within the normal range but you want to shed a few pounds for a better appearance.

Calculate your BMI using the formula: weight (kg) / height (m)². Then, refer to the chart below:

BMI	Status
<18.5	Underweight
18.5–24.9	Normal weight
25–29.9	Overweight
30–34.9	Obesity Class I
35–39.9	Obesity Class II
>40	Obesity Class III

You can also use our BMI calculator for convenience.

What the Program Includes

There are numerous ways to burn fat, but this plan combines several effective training methods:

1. Jogging or brisk walking. A recent meta-analysis of 109 studies found that 150 minutes of aerobic exercise per week can reduce weight by approximately 6 pounds, while 300 minutes can lead to an 8.8-pound loss—even without dietary changes. Results vary individually, but these findings are encouraging.
2. Bodyweight strength training helps preserve muscle mass during weight loss and tones your physique. Additionally, such exercises boost testosterone levels, which are linked to lower body fat and increased muscle mass, especially in men.
3. High-Intensity Interval Training (HIIT) involves performing exercises in set time intervals. Our program includes short circuit workouts with simple bodyweight exercises. Once your body adapts and weight loss plateaus, HIIT can jumpstart progress. It’s also useful on days when you have limited time for cardio and strength training.

What You’ll Need to Get Started

If you opt for a gym membership, all you need is comfortable workout attire. For home workouts, consider acquiring or borrowing the following equipment:

1. Resistance bands with varying levels of tension to progressively challenge your muscles.
2. Suspension straps or gymnastic rings, recommended from the second month onward. If unavailable, you can skip certain exercises or use outdoor bars.
3. A pull-up bar, useful by the fourth month. Outdoor bars or skipping some exercises are alternatives.
4. Dumbbells are optional but enhance exercise effectiveness.
5. A jump rope, introduced in the fourth month for interval training sessions.

How to Train to Lose 11–22 Pounds

Train four days per week. On Wednesdays, focus on active recovery like walking. Weekends should include 30 to 90 minutes of walking.

Day	Month 1	Month 2	Month 3	Month 4	Month 5
Monday	Jogging or cardio	Jogging or cardio	Jogging or cardio	Jogging or cardio	Jogging or cardio
Tuesday	Strength training	Strength training	Strength training	Strength + HIIT	Strength + HIIT
Wednesday	Rest or active recovery	Rest or active recovery	Rest or active recovery	Rest or active recovery	Rest or active recovery
Thursday	Jogging or cardio	Jogging or cardio	Jogging or cardio	Jogging or cardio	Jogging or cardio
Friday	Strength training	Strength training	Strength training	Strength + HIIT	Strength + HIIT
Saturday - Sunday	30 minutes walking	60 minutes walking	90 minutes walking	90 minutes walking	90 minutes walking

Month 1: Getting Started

Alternating Running and Walking

Beginners often quit running due to choosing a pace that’s too fast, leading to high heart rates, severe breathlessness, and joint pain. Don’t make this mistake!

Start with intervals of running and walking using this schedule:

• Week 1: Run 3 minutes, walk 2 minutes, repeat 6 times (30 minutes total).
• Week 2: Run 4 minutes, walk 2 minutes, repeat 5 times (30 minutes total).
• Week 3: Run 5 minutes, walk 2 minutes, repeat 4–5 times (28–35 minutes total).
• Week 4: Run 5 minutes, walk 1 minute, repeat 5 times (30 minutes total).

Run at a conversational pace—able to speak comfortably. If you can only say a few words, slow down. Breathing through your nose indicates a good pace; if you need to breathe through your mouth, reduce speed.

Don’t worry about speed or being overtaken by others. If running isn’t suitable due to knee issues or past trauma, try cycling, elliptical training, swimming, group fitness classes, or brisk walking instead. Aim for two cardio sessions per week, each lasting at least 30 minutes.

Strength Training

Perform strength workouts twice weekly, alternating between two routines.

Workout 1:

1. Crunches – 3 sets of 15 reps
2. Arm and leg raises – 3 sets of 12 reps
3. Knee push-ups – 3 sets of 10 reps
4. Squats – 3 sets of 15 reps
5. Glute bridges – 3 sets of 20 reps
6. Resistance band rows (standing bent-over) – 3 sets of 10 reps

Workout 2:

1. Plank – 3 sets of 30 seconds
2. Superman exercise – 3 sets of 10 reps
3. Reverse dips on a chair – 3 sets of 10–15 reps
4. Stationary lunges – 3 sets of 10 reps per leg
5. Step-ups – 3 sets of 10 reps per leg
6. Romanian deadlifts with resistance band – 3 sets of 10 reps

Month 2: Building Momentum

Continuous Running

Try running continuously for 30 minutes at a conversational pace without walking breaks.

Increase your running duration by 5 minutes each week: 30 minutes in week 1, 35 in week 2, 40 in week 3, and 45 in week 4.

Monitor your body’s response. If you experience excessive fatigue or joint pain, reduce duration for the next session and gradually build back up.

If you prefer other cardio forms, gradually increase session time to 45 minutes.

Strength Training Progression

Continue alternating two workouts, progressing to more challenging exercises over four weeks.

Workout 1:

1. Dead Bug – 3 sets of 12 reps
2. Boat pose with hands near shoulders – 3 sets of 30 seconds
3. Seated resistance band rows – 3 sets of 12–15 reps
4. Incline push-ups – 3 sets of 12–15 reps
5. Weighted squats – 3 sets of 20 reps
6. Single-leg glute bridges – 3 sets of 12–15 reps per leg

Workout 2:

1. Leg raises while lying on back – 3 sets of 10 reps
2. Incline pull-ups or suspension strap rows – 3 sets of 8–10 reps
3. Reverse dips with straight legs – 3 sets of 10–12 reps
4. Lateral and cross lunges – 3 sets of 10–12 reps per leg
5. Leg raises while lying on stomach – 3 sets of 10–15 reps
6. Single-leg Romanian deadlifts – 3 sets of 10 reps per leg

Gradually increase the intensity to ensure muscle fatigue by the end of each set. Add more sets or weights if needed.

Month 3: Increasing Intensity

Running or Cardio

Maintain 45-minute sessions at a comfortable pace. If desired, add weekend runs to replace walking.

Strength Training

Workout 1:

1. Arm and leg raises – 3 sets of 15–20 reps
2. Superman – 3 sets of 15 reps
3. Incline pull-ups or suspension strap rows – 3 sets of 12–15 reps
4. Standard push-ups – 3 sets to failure
5. Bulgarian split squats – 3 sets of 10–12 reps per leg
6. Single-leg glute bridges – 3 sets of 20 reps per leg

Workout 2:

1. Bicycle crunches – 20 reps
2. Boat pose with hands forward – 3 sets of 30 seconds
3. Seated resistance band rows – 3 sets of 20 reps
4. Reverse dips with straight legs – 3 sets of 20 reps
5. Wall sit – 3 sets of 60 seconds
6. Step-ups with lunges – 3 sets of 10 reps per leg

Nutrition Guidelines for Effective Weight Loss

To lose 11–22 pounds effectively, focus on a balanced diet that creates a moderate calorie deficit. Prioritize whole foods such as vegetables, fruits, lean proteins, whole grains, and healthy fats. Avoid processed foods, sugary drinks, and excessive snacking.

Consider consulting a registered dietitian to tailor a meal plan that fits your preferences and lifestyle.

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