An Exercise Plan for Weight Loss – The Curvy Goddess Strength Factor

exercise plan for weight loss

The Strength Factor

Creating an exercise plan for weight loss should always include strength training. It’s also called resistance training which offers a plethora of benefits that are significant. An exercise plan for weight loss factors in strength training because it helps address bone loss issues that many women have as we grow older. But having osteoporosis doesn’t have to be in your future if you create an exercise plan for weight loss that includes strength training.

I have a couple of clients who came to me just because of this issue and with the collaboration of their doctors we turned it around. Lifting weights seems so intimidating and unattractive but it really is not.

I think you may have a negative picture of strength training because you are misinformed.

Lifting weights does not give you bulkiness. Lifting weights gives you shape. Makes you strong like bull but doesn’t make you look like one. So stop blocking the goodness coming into your life from some fear that was created from misinformation.

But I understand. I had that same fear many years ago, that’s why I didn’t incorporate strength training into my exercise plan for weight loss. I instead focused on cardio, cardio, cardio. I seemed to have plateaued while doing alot of cardio.

When I asked for assistance and hired a female personal trainer with some reluctance it really was amazing how I transformed physically. When I implemented strength training into my exercise plan for weight loss that’s when I was re-shaping my body and that’s when I became stronger.

exercise plan for weight loss

Mastering Your Body with Confidence

I felt more in control with my body. I was the Master of my body NOT the Slave. It was truly an empowering experience for me.

So based on my experience I’d like you to add some strength training into your exercise plan for weight loss.

Another reason why it’s desireable for you to start adding strength training into your exercise plan for weight loss is because it helps lose alot of fat and makes you look firm and not squishy while you’re in the weight loss and body transformation process. I find that if I incorporated circuit training into my client’s exercise plan for weight loss she seemed to drop sizes faster.

You may think that if you were adding the weight lifting into you exercise plan for weight loss that it wouldn’t be an extreme exercise for weight loss plan and you desire an exercise for fast weight loss. Fast is never ever a great path especially long-term Curvy Goddess.

And I think it would depend on what your goal truly is. Look inside yourself. Ask yourself, “What do I want?”

“Do I want a healthy and fit lifestyle?”

“Do I want exercise and eating healthy to be second-nature?”

“Is it important that I have a strong and firm body along this process?”

Let me suggest what you really want. You don’t want extreme exercise for weight loss nor do you want exercise for fast weight loss. You’re probably not feeling great about yourself and you think that the fast weight loss will get you to the place where you’ll feel good about yourself.

It’s really wanting to feel good about yourself. That is your true desire.

Let’s give the exercise for fast weight loss and the extreme exercise for weight loss department to The Biggest Loser and to all of those other extreme weight loss reality shows.

The Curvy Goddess Way is sane, safe, and fun. You can start feeling good about yourself right NOW!

The following are some important points we must cover to help you add strength training into your exercise plan for weight loss.

Do I have to join a gym?
No, Curvy Goddess. You don’t have to. You can design a home exercise for weight loss program. For your home exercise for weight loss plan resistance bands are the ticket! And they’re alot less expensive than a full set of dumbbells!

And you may not even need to invest in so much equipment in the beginning of your program. Bodyweight will do just fine. I’m sure!

What kind of resistance training will help me burn fat?
Circuit training is an incredible way to lose lots of fat. It gets your heart pumping while you’re lifting. 4,5, or 6 exercises back-to-back without resting. Feels like you are running. It probably is just as tough cardiovascularly.

What kind of exercises should I do?
I will start with multi-jointed exercises using major muscle groups. Legs, glutes, back, and chest. Make sure that you get some assistance when starting your training program. Form is crucial in injury prevention.

What is the best exercise machine for weight loss?
Ugh…Being a personal trainer for 12 years you have no idea how many times I am asked this question. I just cringe inside. If there really existed a best exercise machine for weight loss and I told you, are you going to gravitate to that machine and just use that machine?


Well there isn’t. So there…

The Curvy Goddess Way is sane, safe, and fun so that means sticking to a variety of exercises and changing things up once-in-awhile. Remember, you’re a Curvy Goddess. There’s nothing boring about you.

Hope you enjoyed the exercise plan for weight loss article. Watch out for the next article on motivation and mindset. Until next time Curvy Goddess, Stay Strong and Stunning!

{ 27 comments… add one }

  • tiff~low October 26, 2012 at 3:43 am

    Starting my workout today i’ll chk-in momentarly

    Reply edit
  • The Curvy Goddess™ October 26, 2012 at 11:41 am


    Thanks for stopping by the Curvy Goddess Lounge!
    The Curvy Goddess™ recently posted..Aerobic Exercise for Weight Loss – What Can A Curvy Goddess Do?My Profile

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  • evilcyber November 6, 2012 at 8:54 am

    Your plan is sound, but lacks one aspect: calories. It is way easier to consume them than to burn them off. It takes five minutes to eat a 550 kcal Big Mac, but 45 to run them off again.

    Reply edit
  • kevin November 7, 2012 at 2:11 am

    Hi loving this site we are both in the fitness and health business and its great to find well writtten and informative articles. Keep it up
    kevin recently posted..Welcome to Muscle building over 40My Profile

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  • Tanya Bowser November 15, 2012 at 5:54 pm

    I love this site it is so positive and a true blessing to the cruvey so
    Women. Kudos

    Reply edit
  • Jes January 12, 2013 at 9:30 am

    Being overweight (almost all my life) reminds me of all the hardships I had to go through. I guess our society view Overweight people differently than let’s say someone who is size 2. I’ve learned my lessons, I am now a size four and my confidence level skyrocketed. I maintain my weight through exercise and diet. evilcyber is right, eating calories is easy but taking ‘em off is the real problem.

    Reply edit
  • Jon Wade February 3, 2013 at 1:36 pm

    Yep, squats and lunges are a great start for women – they tone the thighs and butt. Also, being large muscles they burn additional calories, and require more energy to be maintained (metabolism).

    The best workouts though are the ones which provide a full body workout – hit all the muscles, and combine cardio and resistance with some HIIT thrown in.

    Reply edit
  • clare February 6, 2013 at 7:48 pm

    hi i want to lose weight in my belly and back,arms only because im already curvy just wanted to be toned but not skinny

    Reply edit
  • mike February 8, 2013 at 1:25 pm

    You’re so right. It’s still hard for some female exercisers to embrace strength training as a means to ultimately lose weight, isn’t it?
    Get in Shape Fast

    Reply edit
  • Edna Dove February 27, 2013 at 7:21 am

    Thanks for the info. I spend much time on cardio but will include more of lunges and weight lifting.

    Reply edit
  • Jennifer February 27, 2013 at 8:34 am

    Hi, I had recently jumped lik 2 sizes more n I would lik to lose weight but dont anything to start with what should I get to get started. I would like to lose weight on my thighs,stomach(mostly there), n my arms. I work all the time n when I’m off I’m my doing errands my son is the one who always tells me ma lets go to the park but I’m always working. I wish I didn’t have to I really do I lose sleep cuz of all this. Also recently I told my husband I’m getting this machine that work on the thighs n calves. And he agree that is a great idea but that’s in 2weeks. Tengo muchas ganas d bajarme d peso porfavor consejame… Gracias!

    Reply edit
  • Crissy February 28, 2013 at 11:03 am

    First … I have to say I ABSOLUTELY love this site!!! Thank you!!! I am really wanting to flatten my stomach and shape and firm arm and waist. I have started a lifestyle change and in 2 weeks I have lost 4lbs just by doing small things. Thanks again

    Reply edit
  • Richie Contartesi March 8, 2013 at 8:50 am

    This article is completely correct.
    1. You do not need a gym to strength train
    2. If you strength train you will build muscle and when you have more muscle mass you will burn more calories.

    This is will lead to weight loss from your body naturally burning more calories. Once you begin to lower your body fat %, the calories will burn faster and faster.

    Eating right is very important in this process so if you are interested, there is a place you can get a free trial for healthy weekly meal plans.
    Richie Contartesi recently posted..Workout of the Day (WOD) 3/8My Profile

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  • Jefferey April 2, 2013 at 7:42 pm

    When I initially commented I clicked the “Notify me when new comments are added” checkbox
    and now each time a comment is added I get several e-mails with the same comment.
    Is there any way you can remove me from that service? Thanks a lot!
    Jefferey recently posted..JeffereyMy Profile

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  • Tinley April 4, 2013 at 4:42 pm

    All though I am a man, all your information works for me to. My personal trainer I used to have in Hellevoetsluis made me do a lot of Burpies. They work and now I do not need a trainer anymore. Now I can do my own training at home.
    Tinley recently posted..Privé zwetenMy Profile

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  • Martha May 12, 2013 at 11:21 pm

    Losing weight is not an impossible thing to do especially if we are well motivated and disciplined. Having a good diet is very important, going to gym or taking diet or slimming pills and supplements is not that necessary. But we cannot deny that if we perform the right exercise and workout, we can be more fit and we can lose weight in a faster way.

    Reply edit
  • Johan Bengtsson May 24, 2013 at 11:30 am

    Excellent article. It is great to find well writtten and informative articles at this site.
    Johan Bengtsson recently posted..Blueberry ice cream for the summerMy Profile

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  • ricki@best diet plan May 28, 2013 at 9:03 am

    Yes, I agree with you that people especially women can take exercise like lifting weight. This kind of exercise is really useful in burning fat if they want to lose weight by having shapes of the body.
    ricki@best diet plan recently posted..Yeast Free DietMy Profile

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  • Benny Addision @ Traditional Jewelery June 3, 2013 at 7:48 am

    With an easy-to-follow workout schedule, you can see noticeable results on the scale in as little as eight weeks. According to the Mayo Clinic, a safe and healthy goal for weight loss is dropping one to two pounds per week. This means that in as little as two months, you can lose up to 16 pounds. If your goal is permanent fat loss, you need to burn enough calories to make a significant impact. Here’s why: In order to lose a pound in one week, you need to create a 3,500-calorie deficit; in other words, you need to burn off 3,500 more calories than you eat. A 30-minute power walk on flat ground burns about 120 calories. So, to burn off 1 pound of fat by walking, you’d have to hoof it for more than 2 hours a day.

    Traditional Jewelery

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  • Amanda July 1, 2013 at 6:43 am

    Strength training does wonders. It keeps your skin firm while you lose weight. The idea of strength training was not that inviting to me too but when I hired a personal trainer, he explains everything to me; what are the benefits of it. I started doing circuit training and some other exercise along with the right diet.
    Amanda recently posted..Sports Injury Therapy Can Help Athletes Perform At Their Peak And beat The ChallengesMy Profile

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  • amineHANN August 7, 2013 at 2:08 pm

    Mad fitness unleash the power

    There are two major reasons why obesity is on the rise. People are not moving their bodies (exercising) and the consumption of processed, high fat foods is skyrocketing. Bad food choices are a key factor that seriously increases your weight and creates a multitude of health problems. Beer and chips do not create muscle!
    You need not to go Mars however to find something special to bulk up and build your muscles. You can find the most powerful muscle building foods in your local supermarket.

    Mad fitness unleash the power

    Reply edit
  • vin October 29, 2013 at 1:42 am

    Nice post! Thanks for sharing all this great info on strength training and the wonderful benefits we gain from it. reduce chest fat

    Reply edit
  • samsul December 18, 2013 at 7:55 pm

    Strength training does wonders. It keeps your skin firm while you lose weight. The idea of strength training was not that inviting to me too but when I hired a personal trainer, he explains everything to me; what are the benefits of it. I started doing circuit training and some other exercise along with the right diet.]
    Autoimmune Hepatitis

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  • Justyn Warner December 30, 2013 at 3:20 am

    Nice post. Thank You For Your Information…….

    Reply edit
  • Jack Brown January 21, 2014 at 6:51 am

    Yes every women having wrong perception about strength training or weight training they if they do that heavy exercise they became ugly and men type bulky,as you pointed out in reality its not.I also believe the same.

    Jack Brown| Content Manager

    Reply edit
  • Tamanna January 23, 2014 at 12:02 am

    Drinking Lemon Tea is another great way to curb the extra cushion of fat from our body.
    Tamanna recently posted..Exercises for losing belly fatMy Profile

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  • Pregnancy Tips March 4, 2014 at 1:19 pm

    this is too awesome tips Diane, i am very much in this problem to loss the weight, but here what i find today, this is so cool for me,,,

    thanks Diane for this beautiful tips,
    Health Yog
    Pregnancy Tips recently posted..Do Artificial Sweeteners Really Help In Weight LossMy Profile

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