◆ The Artifacts Lab Open the full Workout Planner →

A weight loss workout plan, and the diet maths it can't skip

Workout Planner · free · no signup

Training is maybe a third of a weight loss workout plan

Here's the part most "weight loss workout plan" pages skip over: training burns less than most people assume, and the number on the scale moves mostly from what happens on your plate (a calorie deficit, in the textbook version) rather than from the workout itself. A hard session is a fairly modest chunk of a day's total energy use, and one indulgent meal can undo it faster than any workout earns it back. That's not a reason to skip training, it's a reason not to expect it to do the whole job alone.

What training does well during weight loss is holding onto muscle while you eat less (so what comes off is mostly fat, not muscle) and building the conditioning that makes the whole process less miserable. A mix of "Hypertrophy" days for the resistance side and "Endurance" days for conditioning covers both, and that's exactly what this free builder puts together from your days and equipment. There's no separate "weight loss" mode, because the training side can't see your calorie intake — set up the sessions here, sort the eating side separately, and just try it.

▶ Live Workout Planner — pre-filled for this scenario Open full screen →

Common questions

Does exercise alone cause weight loss?
Rarely on its own — fat loss is driven mostly by eating in a calorie deficit, with training playing a supporting role (mainly protecting muscle and improving fitness along the way). This tool builds the training half; it doesn't track calories or food.
What's the best type of workout for weight loss?
A mix of resistance training (Hypertrophy, to protect muscle) and conditioning (Endurance, for cardiovascular fitness) tends to beat either alone. That's the combination this free builder sets up from your days and equipment.
Part of The Artifacts Lab — privacy-first tools for money, health and daily life. No bank login, no subscription.