Beginner workout program to lose weight

This type of interval training helps get rid of stubborn fat faster and aids in weight loss. You can also use an indoor exercise cycle or any other cardio equipment if you want. Do this for 12 reps with 30 seconds sprint jog and 60 seconds of moderately paced jogging. So, toning is an essential part of the 7-day weight loss workout. Work those arms, legs, and core with slow push-ups for five sets each.

Day Five — [Yoga stretching and relaxation] It is essential to do balance exercises like yoga for flexibility and relaxation. Some easy beginner yoga stretches and poses like mountain pose, raised arm pose, garland pose, staff pose, happy baby pose, head to knee pose, etc.

You will achieve increased mobility and a full range of motion. Day Six — [Easy Cross-Training Workout] Cross-training workout day is the most fun in the 7-day workout for weight loss.

You can find Zumba dance workout or Pilates workout beginner session online and follow the steps for an efficient yet fun cross-training workout. Sunday — [Rest Day] Rest day is often understated. But muscles need rest and recovery to build and repair themselves, especially after strength and interval training.

You can also follow this weight loss workout plan at the gym with minor modifications. Let us read about the essentials of the weight loss workout plan for the gym. The weight loss workouts will remain the same from day one to day seven, except that you can use the gym to your advantage to make your workout more effective in the following ways —. Consistency is the key to getting desired results from any workout plan.

Therefore, make sure to stick to the 7-day weight loss workout plan, and you will see noticeable improvements in your body. It would be best to create a calorie deficit while making the most of your workout regimen. Keep achieving your workout goals without a cheat sheet and lose that stubborn fat to maintain a healthy goal weight in the long run. Richa has over ten years of experience as a writer and editor. She has worked with the top print media house in the country like The Times of India for six years at Delhi and Hyderabad.

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The first issue is that triceps are trained the day before chest. Sore triceps will limit how much you can press on chest day. Also, training back two days in a row is overkill. Aside from that, everything looks good.

I have read a couple of your articles and find them informative, would you not find that lifting heavy for a beginner would sacrifice form. Would you not recommend a lighter but more rep range for a beginner to build up the endurance. Well, yeah. Form should always be your first priority. If you are lifting so heavy that you are compromising form, you should drop the weight a little. But I would not recommend focusing on lighter weights with high rep ranges if you are trying to build muscle, regardless of whether you are a beginner or not.

Pin 15K. Share 2. The most single most important metric for weightlifting success is how much you can push. Progressive overload should be your primary focus. Pro Tip. The fundamentals. Train muscle groups per day : Training more than 2 muscle groups per day is difficult when lifting heavy. You simply wont have the energy for it, and if you do it will take a long time to finish your session.

Our goal is to be in and out of the gym within 60 mins tops while lifting as heavy as we can throughout the entire workout. Focus on hitting reps with maximum intensity.

Forget the drop sets, burnout sets, and all that other crap. This is what you need to do to get ripped. Complete 10 sets per workout: If you feel up for it, do an additional 3 sets for a total of 13 sets. Doing more than 13 sets will likely result in over training.

Most professional athletes complete allot more than 10 sets per workout, but you are not a professional athlete or atleast not yet. What differentiates you from the professional athlete is knowledge and experience, but more importantly: DRUGS. No matter what they say, all bodybuilders use performance enhancing drugs that allow them to recover amazingly fast. This allows them to workout for hours a day without over training. If you are used to the 30 — 60 sec rest range, this is another change that will probably feel strange.

You may have noticed that resting for very short periods of time does not allow for much strength retention. Hence why typical routines call for decrementing reps. Our goal is to lift as much weight as we can which requires at least 3 mins of rest after each set. This is typically how powerlifters train. Complete each workout in mins: If you taking longer than 60 minutes to complete this workout, you need to up the intensity and drop the chit-chat and phone surfing.

Train each muscle group once every days : Each muscle group should be trained about once per week. Therefore if you did chest on Monday, you should wait until at least Saturday to hit chest again.

As you progress in your fitness journey, you can start training muscle groups more frequently. I have been lifting for over 15 years and benefit most when I train large muscle groups chest, back, legs, shoulders every 4 days, and small muscle groups biceps, triceps, calfs, forearms ever days.

Professional bodybuilders usually train each muscle group up to 4 times a week as they can recover so well due to their drug use, perfected diets, and dedication. List of Exercises. Author Recent Posts. Adam is the founder and main contributor for Olympic Muscle. He is a full time pre-medical student majoring in computer science and chemistry.

Latest posts by Adam see all. Hey Steven, The first issue is that triceps are trained the day before chest. Good luck and feel free to reach out if you have further questions.

The problem is though that your progress will be much slower. Exercise and physical activity is an important part of healthy weight loss because it provides two very important benefits: Increases the number of calories you expend — this can help you achieve a deficit. Maintains lean muscle while dieting — important for keeping your metabolism high on lower calories.

It helps to tip the scale in favor of fat loss. The metabolism part relates to muscle mass. A beginner gym workout routine undoubtedly leads to weight loss. Beginner guidelines for the gym You might not know this, but the best approach for weight loss is combining cardio with strength training.

Why strength training for fat loss? The days of endless cardio are well and truly over. You can use strength training to enhance your body shape More muscle means a higher metabolism Your can get a cardio effect from weight lifting Strength training boosts metabolic, vascular and cognitive health Regular strength workouts lead to better results The American College of Sports Medicine ACSM suggest that beginners complete strength training workouts per week.

Learn the movements before you lift heavy weights Safety always comes first. It causes less soreness, but burns more calories. Minute-by-minute, cardio burns more calories than strength training.

Anyway, back to this plan… Complete your full-body workout days per week. And remember, use this workout plan for weeks and then make sure you change your routine. Good luck and see you soon. Number Exercise Reps Sets Rest Time 1 Chest press or DB bench press 3 minutes 2 Leg press 3 minutes 3 Lat pulldown 3 minutes 4 Shoulder press or DB overhead press 3 minutes 5 Lying leg curl 3 minutes 6 Seated row 3 minutes 7 Leg extension 3 minutes Calorie Calculator.

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