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When it comes to losing weight, burning fat, and building muscle there are two styles of training I always recommend. The first style of training I tell people to begin with is strength training, because it can help lower your body fat percentage, build lean muscle, and it can be modified for all levels. “The benefits of strength training for both men and women include an increase in bone mass and lean mass, improved body composition (due to decreased fat mass), cardiovascular fitness, strength, and an enhanced sense of well-being,” the British Journal of Sports Medicine reported.

The second style of training I recommend for fat loss is cardio. I like cardio because it’s been proven to help you burn fat, and it gives you variety in your workouts. You’re probably either like, “Yes, I love running!” or “Nope, I’ll pass,” but here’s the thing: running isn’t the only form of cardio. You can also get your cardio in by doing workouts like riding a bike, skating, and swimming. There’s an option for everyone.

If your goal is to burn fat, build muscle, lose weight, all of the above, or just to become consistent with training, I created this four-week workout plan for you. It’s pretty straightforward; you’ll do the following workouts consistently for four weeks, repeating each workout four times over a four-week span. This will help you learn the movement patterns and really be able to see your improvement.

Beginner Workout Example

The weight loss workout example for beginners includes 4 days of varying exercises.
You will do both cardio and strength training during these four days.

Weight Loss Workout Routine Day 1 – Aerobic Exercise

Walk briskly for 20 minutes. You can use your treadmill if you have one.

If not, walk around your block or in a park. Make sure it’s a brisk walk so that you are getting your heart racing.

Make sure to check that you are exercising within your target heart rate zone.

Try using a pedometer to track how far you walk.

In weeks 2 or 3, as you get used to your walking for exercise, try increasing your speed and your duration. Go for 30 minutes after a couple of weeks of walking.

Weight Loss Workout Routine Day 2 – Strength Training

Now it’s time for some strength training. Before you start your strength training, be sure to warm up for about 5 to 10 minutes and then do some stretching exercises to stretch those muscles.

Weight Loss Exercise Plan

For your strength training, you can do resistance band exercises or dumbbell exercises. Both will give you the resistance you need for a good strength training workout.

You can also start out with weight lifting if you have the proper equipment or belong to a gym.

Upper Body

As a beginner to strength training, select 2 to 3 muscles in the upper body to start with.

Do 1 to 2 sets of 8 to 16 repetitions.

The upper body muscles include the biceps, triceps, shoulders, chest and upper back.

If you want to see how some of these exercises are done using a resistance band, check out these upper body resistance exercise videos.

Lower Body

For the lower body, choose at least 2 – 3 of the following; Squats, lunges, inner thigh, outer thigh, butt blaster, or calf lifts. Do 1 – 2 sets of 8 – 16 reps each for the lower body exercises.

Core muscles

Do 10 minutes of core muscle exercises. The core includes the abdominals, lower back and hip flexors.

You want to make sure that you focus on all of these muscles and not just the abdominals. The core muscles help support and stabilize the spine and pelvis.

Strengthening your core muscles can help prevent lower back injury as well. You can use thee abdominal exercises and back strengthening exercises on this site.

Just visit the free fitness videos page for a full list of all illustrated exercises.

Day 3 – Take the Day Off! Yes!

If you are feeling up to it, then by all means go ahead and do some kind of exercise. I would suggest a light aerobic workout of 15 minutes and then do some full body stretching exercises.

Running

Whether you love or hate it, running is one of the best and simplest ways to burn calories—and you don’t need a treadmill to do it. Just lace up your shoes and hit the road. Running in intervals—speeding up and slowing down your pace—will help make the minutes and miles go by quickly. Run in fartleks, which means speedplay in Swedish, where you pick up the pace every other street lamp or water hydrant you hit, and then slow down after you pass the next one.

Weight Loss Exercise Plan at Home

“The best way to burn calories while running is to vary your workouts,” says Natalie Dorset, a running coach in New York. “If you’re doing the same workout week after week, your body won’t have anything to adapt to. Vary the speed within a workout, do some bursts of faster running, but also mix up the types of runs you do. Whether it’s slow and steady, comfortable and hard, or intervals, variety is the key to constant adaptation.”

“Sprinting helps engage the core and offers shorter durations of runs at higher intensities,” Ryan adds. He also notes that running slow is relatively easy on your body as far as exertion is perceived, but running fast at 80% of your capability is even harder, pushing your body even more to its limits. This conditions your body to get used to this kind of stress.

Strength Training

Strength training can help you build lean muscle mass and rev up your metabolism, which starts to slow down once you hit your 30s. “The more muscle you have, the less fat you have since your metabolism runs higher,” Ryan says. “A higher metabolism leads to more calories burned and more fat lost.”

Resistance training also helps prevent osteoporosis. According to Wolff’s law, bone grows in response to the forces that are placed upon it. So if you lift heavier, your bones grow stronger as a response. “It also works on force production to maintain shoulder, hip, and spine strength, which enables your whole body to lead to a healthier life long into your later years,” Ryan says. Deadlifts, anyone?

TRY a basic dumbbell circuit: Pick up one dumbbell and complete 10 squats, 10 dumbbell rows per arm, and 10 of any push-up variation of your choice. Move right into the next exercise as you finish the reps. Do 3 rounds. Rest for 1-2 minutes in between each round. To make it more challenging, increase the weight of the dumbbell or use two.

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