Lose that Weight for Beginners

First off, don’t rush it and every 0.1 lb. you lose is progress towards your goal. Get in the routine first of just going to the gym before you add anything advanced to your workout plan. For these first two weeks don’t worry about proper form, heavy weight etc. get in the mindset of just going to the gym and working out as hard as you can and begin to build your mental muscle connection.

Don’t be intimated when you walk through those doors, I guarantee you there are others like you already inside, who are beginners, starting their own gym journies.

If you have any questions on how to do one of the lifts below, there are numerous videos out there on youtube that go over proper technique and form that can help you.

What to Bring to the Gym:

Water Bottle

Notebook

Gym Clothes/Shoes

Day 1: Upper Body

Warmup:

Walking Treadmill/Elliptical ~5min

Foam Rolling ~5min

Dynamic/Active Stretching: ~5-10min

-Leg Swings x10 each side

-Full Arm Windmill Circles x10 each side

-Twisting Reverse Lunge x10 each side

Note: Google is your friend and there are many examples of things you can do that are active/dynamic stretching.

Now onto the FUN part:

Most guides you will find regarding working out are broken down into “splits” or how different parts of your body’s muscle are broken up on what days.

You will be doing a total of 3 sets, which is including your warm up. How much weight you lift doesn’t matter, be comfortable and choose something you know you can rep and hit that rep range below.

Set 1: Target 12-15 Reps

Set 2: Target 8-10 Reps

Set 3 Target 4-6 Reps

Chest: Dumbbell Flat Bench Press

Back: Lat Pull Down

Shoulder: Overhead Dumbbell Press

Arms: Rope Press Down

Arms: Barbell Bicep Curl

Day 2: Lower Body

Warmup: Repeat Similar Warmup as Day 1

Set 1: 20 Reps

Set 2: 15 Reps

Set 3: 10 Reps

As before your goal is to hit those numbers so pick the amount of weight you do accordingly for your total of 3 sets.

Quads/Hams: Leg Press

Hamstrings: Lying Leg Curl

Calves: Standing Calf Raise

Quadriceps: Leg Extension

Quads/Hams: Goblet Squat

Day 3: Rest

Day 4: Mix it UP

Warmup: Repeat Similar Warmup as Day 1.

Repeat the same number of sets (3) and maintain the rep schemes they are a part of (Upper Rep scheme and Lower Body Rep Scheme).

Chest: Dumbbell Flat Bench Press

Back: Lat Pull Down

Quads/Hams: Leg Press

Arms: Rope Press Down

Arms: Barbell Bicep Curl

Calves: Standing Calf Raise

There you go that is your Week One plan. Repeat this for Week Two before you commit to anything “harder” or more advanced. As before the goal of your first two weeks in the gym is just simply GOING to the gym and also beginning to build your mental muscle connection.

 

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