A WEEKLY GYM ROUTINE FOR BEGINNERS

If you're only beginning your journey at the gym (or beginning from scratch) try this workout routine for four weeks consecutively. This will result in the intensity, consistency, and endurance that you've never previously experienced in your workout routine. The issue with those who talk of "hard work" and "habit" and "discipline" is that it does not always provide specificity. What word will produce the desired outcomes? A lot of people work really hard, employing ineffective strategies and leave fitness entirely: "It's impossible. I just can't do it."

This video provides the best way to exercise for people who are just beginning in a manner that is educational, but not too overwhelming. Learn these basic principles and you'll have many things to be learned about fitness.

Foundations for Weight Lifting

1. DON'T BE HALF-HEARTED

Give it all that you've got. Keep it up. Be diligent. Exert yourself. Do not let doubts linger in your mind that you worked as hard as you can. The most important thing is to trust the program. It's true that you can accomplish the following. It's truewhen combined with the correct food regimen, this system is effective. The only people healthy and fit who do not use this program are those who can look at a kettlebell and immediately be in great condition. Perform every single exercise on this list and do each repetition. Consider it as an loan you have to pay each day. After you've completed your workout, you'll know that your conscience is clear.

The worst thing you could do is attempt one exercise program per week, and then get lazy and then say, "I'm gonna try the Rest Six Days a Week Program. It's apparently all the rage." No. Work hard. Do it every day.

2. WHAT THE WORDS MEAN

BarbellOne length of bar with weight added at each end. You need two hands to lift it up.

dumbbellA shorter bar that has weights pre-attached. It requires only one hand to lift.

Exercises:A specific movement with the use of a particular piece of equipment. For instance, "Barbell Bench Press" is not the same exercise as "Machine Bench Press." Additionally, "Machine Shoulder Press" is distinct from "Machine Chest Press."

RepOne only "repetition" of an exercise. If I raise an exercise bar on the bench, lower it to my chest and then lift it up again it is a single "Rep."

Set:A single series of "Reps." If I lift the barbell, perform 10 "Reps," and put it back on the bench that's "A set of 10." That's why, below that, when the program tells you to complete "3 sets of 10," it means you lift up the bar, then do 10 full reps, then return it to the bench. Pause for 30 seconds. Do 10 more reps. Pause for 30 seconds. Repeat 10 reps. This is "3 sets of 10."

3. IT'S OKAY TO SUBSTITUTE EXERCISES

If a specific item isn't readily available (either the gym isn't equipped with it, or is crowded) that's fine. Alternate an approximate exercise. Many people go to the gym, but are unable to get the equipment they need and then they quit their workout routine. Don't do it. If you're unable to do the bench press for barbells you can take a few dumbbells and perform this instead. Or , if you need to use an exercise machine for bench pressing. If you aren't able to find the equipment you require, you can find a different equipment or weight that could replicate the same motion and target the same muscles, and replace it. Better than waiting, losing energy and then getting out of the gym.

4. DOWNLOAD THE PRINTABLE JOURNAL FOR THIS PROGRAM (50% OFF)

If you don't monitor, you will be in the wrong place. I can't stress enough the importance in tracking every aspect of your life. When I first started the program, I was not losing any weight. Then, I tracked. And I shed the weight of 65 pounds over three months. Download the PDF journal that is specifically designed for this program here.

ABS

Repeat this workout after every single session of weight training at least twice, with no breaks in between. In total you will complete two planks of 25 seconds (50 seconds in total) two set of leg lifts with 15 legs (30 in total) and two sets of total 21 bike crunches (42 total).

  • 25 second plank

  • 15 leg raises from laying down

  • 21 bicycle crunches

  • Repeat.

CARDIO

  • Inline treadmill walking to 4.25 degrees in a straight line, at four miles an hour (4 rate) during approximately 25 minutes. If you have to slow down, it's fine. If you're able to break into some serious sweat in five to ten minutes, then you've got the proper speed. If you feel you're dying after 60 seconds, you're just a bit too fast.

    • You may be thinking " Walking? Really?But I want to get in really good shape. I want to run. I want to do Crossfit. I want to do high intensity interval training." However, the issue is that these exercise methods are designed to assist people that already keep their regimen in place to increase the intensity. The only thing required to achieve 95% weight loss and muscle growth. Its purpose is to aid people to go from 95 percent to 96 percent. However, you don't require it to increase your percentage between 70 and 70% to.

FINAL TIPS

1. These Exercises Should Be Hard To Complete.

The sets you are doing should be difficult for you. If you are able to complete three 10 sets, you can gradually increase the weight until you're not able to finish every repetition. If you are able to do the 45 second planks in a single session make them one minute planks. The benefit of this exercise is that you could keep doing it for a long time and keep becoming stronger and more powerful. This "advanced" version of this exercise is essentially identical. If you are able to master this workout for four weeks, you've mastered the fitness abilities you can apply to reach whatever fitness goal you'd like to reach.

2. How To Complete A Workout When You Don't Want To.

If you truly would like to stop your workout midway through you could be doing it due to the fact that you're working through breaks between sets. Use a stopwatch or an iPhone clock app to ensure you're taking 30 seconds between each set. Do not extend your workout for more than a second. This can make your workout more intense and more intense, but more rapid. Also, short breaks are sometimes better to build muscles. A lot of people report that while doing this can make the workout physically tougher in the moment but they'll feel as if they've done a lot of work after finishing the workout.

3. Don't Take Any Days Off.

When you have the "rest days," do three sets of whatever you want to do. For example:

  • 50 push-ups in time, as well as a fast 20-minute walk.

  • Three set of burpees with 15 repetitions and a quick 20-minute walk.

  • You can walk for 1 hour, at steady pace

Whatever you decide to do, you shouldn't do nothing but stay at your home. This isn't the time to take your "day off." There isn't"a "day off." It's simply another day. You should keep the time you've scheduled for exercising and dedicate it every morning for pushing your limitseven a tiny amount. This will help to build the habit within your mind and perhaps some of these workouts during your off time can simplify the "days on" much easier.

4. Stay Off Your Phone

If you want to use it as a timer it's okay. However, you must put it into mode that isn't in airplane mode, and then turn off the WiFi. The more time you spend using your smartphone during your time working out and the more likely you'll to feel resentful when you exercise. The constant use of your phone during workouts can reduce the intensity of your workout and can deplete your energy. If you want your phone for a long time then put it away in your car and make use of addiction as a way to complete your exercise as quickly as you can.

The only way your smartphone doesn't interfere with your workout is while on the treadmill. When you're there you're running at a set time for a certain length of time. It's a good idea to play a show in order to get through the time.

5. Don't Do This Alone

Join other members who are committed to the same exercise routine, and get free tips for diet and exercise and motivation, as well as submit podcast questions and receive private coaching within TheoFit Patreon. TheoFit Patreon group. If you sign up for with the membership for a year, you will receive many free downloads, such as audio coaching books and ebooks.