Workout Program for Beginners

Workout Program for Beginners

Whether you're morbidly obese or if you're just a few pounds overweight...it doesn't matter.  There are plenty of things that you can do, both at home and at the gym, to start working toward your goals.
There are many workout routines that are very simple to implement.  For example, if you're morbidly obese and have trouble walking...that's okay!  You can start by sitting in bed and doing cardio and weight training, I'm serious!  In addition to your workout routine, you want to increase your daily activity.  Aim to get more steps in your day, especially if you have a desk job.  Just increasing your daily physical activity can do wonders for your weight.
Workout Program
Workout Program for Beginners
Remember, the purpose of cardio workouts is to get your heart pumping faster, right?  Well you can do that just by flailing your arms around!  You can pretend you're flying, raise the roof, pretend you're shadowboxing, pretend you're pedaling with your hands, etc.
As long as you do it as fast as you can and as long as you can, you will get your heart pumping.  Try just doing it as fast as you can for 2 minutes and then resting for 30 seconds before starting a second set.  Work your way up to 4 sets of 20 and do it every day.  You'll notice after a few days that you can do more and that you last longer and that you're not as week.  Hey, you might even lose a few pounds in the process!
However, we must insist that you speak to your doctor before starting any workout regime.  You and your doctor know your body best and your doctor can help you determine what exercises are safe for you to start out with so that you don't risk injuring yourself.

Beginner Exercises

Learn Proper Form
Learn Proper Form

You'll want to test a couple of times for each exercise to determine how much weight is appropriate for you when doing resistance training.  You don't want to start too heavy and injure yourself.  And if it's too light, it won't be nearly as effective.  You want the weight to give just enough resistance to make your muscles work to push or pull those weights and it should burn a little when you're done.  Just convince your brain that the burn is going to melt away the fat.

You'll also want to do a few sets of several repetitions for each exercise.  Your trainer may recommend you start with 3 sets of 12 and work your way up to 4 sets of 20 for each one.  This will allow you to experience a full body workout that toughens your shoulders, arms, chest, back, legs, abdomen, and hips.
Exercises:
  1. Tricep Pushdowns: 
    • Most gyms have machines to do this which will help you learn the appropriate way to sit and proper form for this workout
    • This can also be done at home with free weights or dumbells
      • To perform this exercise at home:
        • Sit up straight and tighten your abs
        • Your feet should be about shoulder width apart
        • With a dumbbell in each hand, pull your arms up until your elbows point straight out in front of you with your arms bent so that your dumbells are just about level to the top of your head
        • Keeping this posture, curl your arms down toward your shoulder being careful not to knock yourself out with the dumbells
        • Pull your arms back up and repeat
  2. Arm Curls
    Arm Curls

    Arm Curls

    • Most gyms have machines to do this which will help you learn the appropriate way to sit and proper form for this workout
    • This can also be done at home with free weights or dumbells
      • To perform this exercise at home:
        • Sit up straight and tighten your abs
        • Your feet should be about shoulder width apart
        • With a dumbbell in each hand, extend your arms straight out in front of you with the palms of your hands toward the sky
        • Keeping this posture, curl your arms up to your shoulders
        • Extend your arms back down and repeat
  3. Lying Leg Raise and Press
    • Leg Press:  Most gyms have machines to do this which will help you learn the appropriate way to sit and proper form for this workout
      • You sit in the machine and extend your legs while pushing the weight against you
    • Leg Raises
      • To perform this exercise at home:
        • Lie down on the floor on your back
        • Tighten your abs
        • Raise your legs up and down slowly while keeping them together without bending your knees  (It sounds easier than it is!)
      • Hint: You can tone your butt by doing this standing up and extending each leg out behind you (one at a time of course!)
        • The trick is to squeeze your glutes each time you extend your leg behind you

          Shoulder Press
          Shoulder Press
  4. Shoulder Press
    • Most gyms have machines to do this which will help you learn the appropriate way to sit and proper form for this workout
    • This can also be done at home with free weights or dumbells
      • To perform this exercise at home:
        • Sit up straight and tighten your abs
        • Your feet should be about shoulder width apart
        • With a dumbbell in each hand, extend your arms straight up toward the sky over your head
        • Keeping this posture, Pull the weights back down to just over your shoulders until your elbows are completely bent
        • Rinse and repeat!
  5. Seated Row Machine
    • Sit on the machine and place your feet on the steps
    • Hold the hand posts and pull the weight back pressing your shoulder blades together
    • Stop when your elbows are aligned
    • Push the weight back out and repeat
  6. Lying Leg Curl
    • Using a lever lying leg curl machine, sit up straight and lean slightly forward against the bench
    • Insert your legs over the lever pads
    • Grab the handles and start flexing your knees
    • Lift the lever pads up and down repeatedly
When you're just beginning, I would highly recommend talking to your doctor and then a gym trainer.  They can help you find the most effective workout program for your unique situation.  Also, the workout machines at the gym will help you develop the proper form.  Once you get the hang of it, you can gradually increase the intensity of your workouts to burn even more fat!
We appreciate hearing from you.  Drop a line in the comments and let us know if you found this helpful.
Remember, forget skinny...train to be a fit badass!
~Ki


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