For those of you who already practice good eating habits the next thing you will want to focus on is your workout routine. So I am going to share with you some free tips so that you get the best possible workout and even share with you free workout routines that will allow you to get started easily right away.
First, before getting started, a little bit of theory. You'll notice that the title of this article is "Beginner Weight Loss and Build Muscle Workout Routine". Some of you might ask... "What if I only want to lose weight?" or "What if I don't want to lose weight? I want to get bigger?". The answer to both those questions is one in the same and it's that they go hand in hand.
For those of you who want to lose weight, you can only do so by maintaining a good diet and increasing the amount of muscle tissue your body has. And for those of you who want to build muscle and get bigger, you will naturally burn fat by doing so. With that said...
Tip #1: Focus on building muscle.
Each day you will be performing 6 different exercises. You should perform 3 sets for each exercise and each set should consist of 15 repetitions. Choose a weight that is challenging enough but comfortable so that you don't have to abandon before each set is completed. If you are not familiar with each exercise, I suggest going to youtube and type in the exercise name and the word technique and watch a few videos there. (ie: Squat technique, lateral shoulder raise technique, etc...)
Day 1:
Squat
Deadlift
Flat barbell chest press
Bent over row
Bicep curl
Ab crunch (Using a swiss medicine ball)
Day 2: Rest
Day 3: Cardio
Day 4:
Leg press
Leg curl
Wide grip lat pulldown
Incline dumbbell chest press
Lateral shoulder raise
Ab knee raise
Day 5: Rest
Day 6: Cardio
Day 7:
Single leg lunge (Using a dumbbell for weight)
Seated row
Shoulder shrug (Using dumbbells)
Cable chest fly
Cable rope pull down
Cable ab crunch
Day 8: Rest
Day 9: Cardio
If you can repeat this routine 3 times for a total of 27 days you should already be seeing great results. This routine is very similar to the one I used when I was first starting out except this one is better because now I have years of experience working out and training people.
If you have any questions feel free to post a comment and I will get back to you.
First, before getting started, a little bit of theory. You'll notice that the title of this article is "Beginner Weight Loss and Build Muscle Workout Routine". Some of you might ask... "What if I only want to lose weight?" or "What if I don't want to lose weight? I want to get bigger?". The answer to both those questions is one in the same and it's that they go hand in hand.
For those of you who want to lose weight, you can only do so by maintaining a good diet and increasing the amount of muscle tissue your body has. And for those of you who want to build muscle and get bigger, you will naturally burn fat by doing so. With that said...
Tip #1: Focus on building muscle.
- If you focus on weight loss too much you will more likely not eat enough. But in order to gain muscle... you need to eat properly. And by increasing your muscle mass, you naturally burn more calories and burn more fat.
- Often times at the gym I see people who are just beginning to train and they focus on the wrong muscle groups. They work their triceps, their biceps, their calves, etc. But I rarely see them target the real muscles. The ones that get big and that burn the most fat. The muscles you should always target first are your chest, your back and your legs. They contain the most muscle tissue so they are easiest to grow at first and will give you that immediate gain and increase in weight loss.
- You want all the different aspect of your training to be equally intense. By doing cardio training and resistance training in the same session, you will get diminishing results in both. My recommendation is to do resistance training 3-5 times per week and on your "off days" do cardio training. Or if you have sufficient time to go to the gym twice a day, do cardio in 1 session and weights in the other. But if you do this make sure there are more than a few hours between each session and make sure that you eat at least 1 meal between both sessions.
- This tip is pretty simple but is ignored by so many. If you want to increase your stamina (increase respiratory and circulatory capacity) then high intensity cardio is what you will want to be doing. Walk or run as fast as you can for as long as you can until your heart wants to jump out of you and your lungs are gasping for air. BUT, if your aim is to burn fat, keep the intensity to a comfortable pace. The rule of thumb is this... If you are out of breath, you are not burning fat. Because your body needs a lot of oxygen to turn your fat into usable energy.
- When lifting weights always lift as heavy as you can while keeping proper form. You will get the best results if you keep perfect form and lift heavy weights. Lifting too heavy with bad form will not give you better results and might actually injure you. And lifting too light will also not give you good results. If you are not sure how good your form is you should ask someone to spot you. Most people in gyms won't have a problem spotting you for 1 set if you ask nicely. Then after you are done your set ask for feedback on your form.
Each day you will be performing 6 different exercises. You should perform 3 sets for each exercise and each set should consist of 15 repetitions. Choose a weight that is challenging enough but comfortable so that you don't have to abandon before each set is completed. If you are not familiar with each exercise, I suggest going to youtube and type in the exercise name and the word technique and watch a few videos there. (ie: Squat technique, lateral shoulder raise technique, etc...)
Day 1:
Squat
Deadlift
Flat barbell chest press
Bent over row
Bicep curl
Ab crunch (Using a swiss medicine ball)
Day 2: Rest
Day 3: Cardio
Day 4:
Leg press
Leg curl
Wide grip lat pulldown
Incline dumbbell chest press
Lateral shoulder raise
Ab knee raise
Day 5: Rest
Day 6: Cardio
Day 7:
Single leg lunge (Using a dumbbell for weight)
Seated row
Shoulder shrug (Using dumbbells)
Cable chest fly
Cable rope pull down
Cable ab crunch
Day 8: Rest
Day 9: Cardio
If you can repeat this routine 3 times for a total of 27 days you should already be seeing great results. This routine is very similar to the one I used when I was first starting out except this one is better because now I have years of experience working out and training people.
If you have any questions feel free to post a comment and I will get back to you.
