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Expert-recommended gym exercise plan to lose 3 kg in 1 month

lose 3kg weight in 1 month-expert plan-THS

Who doesn’t want to lose weight? Going to the gym? Trying home exercises? You are trying everything but the results somehow don’t show. What you need is proper guidance. Here’s an excellent plan to lose up to 3 kg at the gym in 1 month by fitness expert Mr Prosenjit Biswas, Fitness Manager at Skulpt, Kolkata. Find out what he has to say:

For a good weight loss routine, we need to use the oxidative energy system i.e. using low intensity but more duration to maximise endurance and burn more calories. Hence, repetitions need to be high for e.g.: 15-20 and there needs to be more variety of exercises: super set, tri sets, giant sets, circuit training and other such workout methods.

Our training goal will be to exhaust the body so the body pushes itself to use its own fat reserve. This will be able to provide the required glucose to supply energy causing higher weight loss.

Workout plan to lose 2-3 kg weight at the gym:

  • Start with a warm-up for 5-10 minutes (the idea is to loosen the joints and raise your core temperature)
  • Cardio for 10-15 minutes. You can opt for running on treadmill or elliptical trainer or a combination of both.
  • Strength training using major muscle group like legs, back, shoulders and chest followed by isolation movements like arms.


(2 sets x 15-20 reps for each)

  • Box squats
  • Push ups/ Modified push ups
  • Pull down (supinated or pronated)
  • Dumbbell shoulder press/ Machine shoulder press
  • Barbell or dumbbell biceps curl
  • Tricep press down
  • Cool down stretching every day to finish off

Take only 30 seconds rest between sets for recovery.


  • Cardio exercises for longer time: 20-30 minutes
  • Crunches/reverse crunches and oblique crunches: 2 sets each 15-20 reps. Do not make these mistakes while performing crunches
  • Plank/Side plank: 2 sets x 20-30 seconds each
  • Back extension workout for lower back strengthening
  • Cat stretch: 3-5 times
  • Cardio workout again for 20-30 minutes
  • Cool down stretching every day to finish off

If you perform these exercises diligently accompanied by a healthy diet, you can easily lose up to 3 kg per month. This routine is generally recommended for those who do not have any health issues and if you do not have any prior experience with working out, you should consult a fitness expert before you start.

For a complete workout plan to suit your body, your trainer or fitness expert would need to know the following details:

  • Lifestyle
  • Food Habits
  • Age/ sex
  • BMI
  • Physical Condition (injury/ health etc.)
  • Previous workout history


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