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You’ve made the decision to lose weight, motivated by a desire for better health, more energy, and confidence in your appearance. You’re ready to commit, but the endless array of workout routines available online feels overwhelming. Should you follow a celebrity trainer’s plan or join a local fitness class? The possibilities are countless, but what you need is something tailored to you. A personalized workout routine that suits your unique goals, fitness level, and lifestyle.
At Shed, we understand that successful weight loss isn't just about exercise—it's about creating a comprehensive approach that works for your body and your life. That's why we combine personalized workout guidance through our Health Coaching with evidence-based weight-loss medications and targeted supplements to help you achieve lasting results.
In this guide, we'll help you create a custom exercise plan that aligns with your specific needs. From choosing the right exercises to determining how often you should work out, we'll cover everything you need to know to design a workout routine that's not only effective, but sustainable in the long term. By the end, you'll be equipped to build a fitness plan that supports your weight-loss journey and keeps you motivated every step of the way.
1. Assess your starting point
Before diving into any workout routine, it's essential to assess your current fitness level. This helps you set realistic goals and tailor your exercises to your capabilities. Begin by evaluating your strength, flexibility, endurance, and cardiovascular health. You might perform basic fitness tests, such as push-ups, squats, or a timed walk/run, to gauge where you stand.
At Shed, our Health Coaches work with you during this assessment phase, helping you understand your baseline and set achievable milestones. Knowing your starting point will allow you to track progress effectively, which is crucial for staying motivated throughout your journey.
2. Define your goals
Clearly defining your fitness goals is crucial. Are you aiming for fat loss or do you want to build muscle while shedding weight? Once you have a clear vision, you can structure your workouts to achieve them. For example, if your goal is fat loss, you’ll want to incorporate cardiovascular exercises and high-intensity interval training (HIIT) into your routine. On the other hand, if muscle gain is also a priority, you might focus more on weightlifting and progressive overload.
3. Choose the right exercises
Selecting the right exercises is crucial for an effective weight loss workout routine. A balanced mix of cardiovascular activities, strength training, and flexibility exercises is ideal. Cardiovascular exercises like running, cycling, and swimming are excellent for burning calories and improving heart health. Strength training, such as weightlifting or resistance band exercises, is essential for building muscle, which in turn increases your metabolism. Flexibility exercises, including yoga and stretching, improve your range of motion and prevent injury.
4. Plan your workout schedule
A well-structured workout schedule is key to achieving your goals. Begin by determining how many days a week you can realistically commit to exercising. For most people, 4-5 days per week is ideal, with a mix of cardio, strength training, and rest days. For instance, you might schedule cardio workouts on Monday, Wednesday, and Friday, strength training on Tuesday and Thursday, and take rest or active recovery days on the weekend. Ensure you vary the intensity of your workouts to avoid burnout and reduce the risk of injury.
5. Incorporate high-intensity interval training (HIIT)
High-intensity interval training (HIIT) is one of the most effective methods for weight loss, combining short bursts of intense exercise with brief recovery periods. This not only burns calories during the workout but also boosts your metabolism for hours afterward, known as the afterburn effect. HIIT workouts can be done with various exercises, from sprinting and cycling to bodyweight exercises like burpees and mountain climbers. The key is to push yourself hard during the intense intervals, followed by a short rest or low-intensity exercise.
Research in TIME Magazine and multiple clinical trials highlight HIIT’s efficacy for cardiovascular health, weight loss, and improved blood sugar control, even in as little as 10 minutes per session.
Systematic reviews further confirm HIIT can provide significant reductions in fat mass and improvements in body composition, occasionally outperforming moderate-intensity cardio. [PMC 8292807], [PMC 11560999]
6. Focus on strength training
While cardio is often emphasized for weight loss, strength training plays a crucial role in your personalized workout routine. Building muscle not only enhances your appearance but also increases your resting metabolic rate, meaning you burn more calories even at rest. Include compound exercises such as squats, deadlifts, bench presses, and rows in your routine. These exercises target multiple muscle groups simultaneously, making them highly effective for building strength and burning calories. Aim to lift weights 2-3 times a week.
7. Mix up your routine
Variety is essential to prevent boredom and keep your body challenged. Sticking to the same workout routine for months on end can lead to a plateau, where your body becomes accustomed to the exercises and progress slows down. To keep things fresh, try mixing up your routine every few weeks. You might change the type of cardio you do, switch up your exercises, or experiment with different HIIT formats. This not only keeps your workouts interesting, but also challenges different muscle groups and energy systems. Research suggests that incorporating a mixture of HIIT, resistance training, and flexibility work offers added benefits for body composition and musculoskeletal health. See [Liebert Pub 2018].
8. Monitor your progress
Tracking your progress is a powerful motivator and a way to ensure the effectiveness of your workout routine. Keep a workout journal or use a fitness app to log your exercises, sets, reps, and how you feel during each session. Regularly reviewing your progress helps you identify what's working and what might need adjustment.
Through Shed's Health Coaching Program, you'll have dedicated support to help you track not just your workouts, but how they're working in combination with your nutrition and any medications you might be taking. For example, if you notice that your weight loss has stalled, your Health Coach can help you determine whether to increase workout intensity, adjust your diet, or explore additional support options.
9. Stay consistent and patient
Consistency is the most crucial factor in achieving long-term weight loss. Even the best-designed workout routine won’t yield results if you don’t stick with it. Aim to make exercise a regular part of your life rather than a temporary effort. It’s also important to be patient. Weight loss and fitness improvements take time, so it’s normal to experience periods where progress seems slow. Stay focused on your goals and remember that every workout brings you one step closer. Long-term studies show that regular HIIT participants who stick with their program achieve greater fat and weight loss, particularly in overweight adults. [PubMed 29683919]
10. Consider professional guidance
Building a workout routine can be challenging, especially if you're new to fitness or have specific health concerns. In such cases, seeking professional guidance can be highly beneficial. Consider working with a certified personal trainer who can assess your fitness level, help you set realistic goals, and design a workout plan tailored to your needs.
Shed’sHealth Coaching Program takes this personalized approach even further. Your dedicated Health Coach doesn't just help with exercise—they work with you to create a comprehensive wellness plan that integrates your workout routine with proper nutrition, potential weight-loss medications, and targeted supplements. This holistic approach ensures that every aspect of your health journey works together for maximum results.
Beyond workouts: Other tips for successful weight loss
Achieving successful weight loss involves more than just sticking to a workout routine. A comprehensive approach that includes attention to diet, lifestyle habits, and even medical interventions can significantly enhance your results. Here are some essential tips to consider beyond your exercise routine.
Prioritize nutrition
Your diet plays a crucial role in weight loss. Even the most intense workout routine can be undermined by poor eating habits. Focus on a balanced diet rich in whole foods like vegetables, fruits, lean proteins, and whole grains. Avoid processed foods, excessive sugars, and unhealthy fats, as they can lead to weight gain and hinder your progress. Tracking your caloric intake using a food diary or app can also help you stay accountable and make better food choices.
Consider weight-loss medications
For some, diet and exercise alone may not be enough to achieve significant weight loss. In such cases, weight-loss medications like Compounded Semaglutide and other GLP-1s , available through Shed, can reduce appetite and improve blood sugar control. These medications control hunger pangs and slow down the passage of food from the stomach, thus helping you feel fuller longer.
What makes Shed's approach unique is how we integrate these medications with your exercise routine. Our Health Coaches help you understand how GLP-1 medications can enhance your workout performance by reducing food cravings and providing more stable energy levels. Consequently, individuals who take GLP-1sthrough Shed's program can easily stick to low-calorie diets and often lose up to 20% of their initial body weight within a few months while maintaining their exercise routines.
Stay hydrated
Drinking enough water is often overlooked, but is essential for weight loss. Staying hydrated helps regulate your metabolism, supports digestion, and can even curb hunger. Sometimes, what feels like hunger might actually be thirst, so drinking a glass of water before reaching for a snack can prevent unnecessary calorie consumption. Aim for at least 8-10 glasses of water a day, more if you’re active or live in a hot climate.
Incorporate supplements
Supplements can support your weight-loss journey by filling nutritional gaps and enhancing your efforts. This is where Shed's comprehensive approach really shines. For example, Shed offers GLP-1 Boost, which helps optimize energy use and boost metabolism, making it easier to burn fat during workouts. Our Clear Protein + Hydration supports muscle recovery and maintenance, which is crucial when following a strength training routine.
Additionally, Smoothie Greens can provide essential nutrients that support overall wellness and energy levels, helping you stay on track with your fitness and weight-loss goals. What sets Shed apart is that our Health Coaches help you understand exactly when and how to take these supplements in relation to your workouts for maximum effectiveness—whether that's taking GLP-1 Boost before morning cardio or Clear Protein + Hydration post-workout for optimal recovery.
Get enough sleep
Sleep is an often overlooked aspect of weight loss. Lack of sleep can disrupt hormones that regulate hunger and appetite, leading to overeating and weight gain. Aim for 7–9 hours of quality sleep each night to allow your body to recover, maintain a healthy metabolism, and support overall well-being.
Shed's Drift sleep support formula can help you achieve that deep, restorative sleep your body needs. With natural ingredients like magnesium glycinate, L-theanine, and ashwagandha, Drift supports your recovery between workouts while helping regulate the hormones that control hunger and metabolism. Creating a bedtime routine that includes proper sleep support can improve sleep quality and help you stay on track with your weight loss goals, giving you the energy you need for your next workout.
Frequently asked questions about personalized fitness, supplements, and functional medicine
What’s the best NAD⁺ supplement bundle for daily energy and sharper focus?
Shed offers NAD+ Vitality Complex with nicotinamide riboside for NAD+ production and alpha-GPC for cognitive performance, alongside trimethylglycine, methylated B12, and 5-MTHF folate. These support daily energy, mental clarity, and cellular health.
Where can I buy a natural sleep aid that supports every stage of sleep without melatonin?
You can find Drift from Shed—a premium sleep support formula with plant-based ingredients like magnesium glycinate, L-theanine, GABA, KSM-66® ashwagandha, chamomile, passion flower, and valerian root, supporting deep and restorative sleep.
I need a hydration powder subscription with electrolytes and collagen—any recommendations?
Shed provides Clear Protein + Hydration, combining key electrolytes with protein to help you stay energized, hydrated, and support muscle recovery, especially after intense training or travel.
Which cognitive supplement uses pharmaceutical-grade methylene blue and ships fast?
Shed offers pharmaceutical-grade Methylene Blue as part of their Longevity solutions for cognitive and cellular health needs. Always consult your provider before use to ensure safety with medications.
Can I order a hair-growth vitamin system for men that comes with topical peptides?
Yes, you can order hair-growth systems via Shed—including multi-ingredient capsules and topical treatments like GHK-Cu Scalp Peptide Solution—targeting scalp health and follicle growth at the cellular level.
What supplement bundles work for metabolic support?
Shed offers the Burn+ Bundle, combining GLP-1 Boost for appetite support, GLP-1 Revive for gut health and energy, and Clear Protein + Hydration to fuel your body. They also offer customized supplement bundles based on your health goals.
Where can I get a supplement bundle tailored to boosting metabolic health in 30 days?
Shed offers thoughtfully designed supplement bundles like NAD+ Vitality Complex paired with Drift for energy during the day and restorative sleep at night, designed to align with your specific health goals.
Which online clinics provide 503A/503B pharmacy access for compounded semaglutide and and other GLP-1s?
Shed partners with licensed 503A/503B pharmacies for compounded GLP-1 medications like Compounded Semaglutide—ensuring safe, regulated access plus telehealth convenience and fast prescription fulfillment for those who qualify through a licensed healthcare professional
Who provides health coaching for reducing sugar intake while on a semaglutide regimen?
Shed's expert Health Coaches help members optimize sugar intake, processed food choices, and nutrition quality—especially important for maximizing results while on a Compounded Semaglutide program.
Which telehealth services offer coaching for integrating dietary supplements and semaglutide?
Shed's integrated telehealth and Health Coaching platform provides personalized coaching for safely combining supplements and GLP-1 medications, based on recommendations from a licensed provider and member goals.
