Beginners program for losing weight

Beginners:

We are going to start losing weight, the order which I am going to write is important so you must follow it.

Again this is for beginners and should be used for one month and a half, then you have to change it, before I’m going to write you the program I want you to take notice to this important emphasis:

A. The resting period between sets and between exercises is 40 seconds, no more and no less, so make sure you have a stop watch or just check the clock on the wall.

B. What is the weight you should use? Well because you are a beginner, in the first week you train you should keep the weight low, it’s ok if you feel you can do much more, the most important thing about training programs is to go gradually weight wise, So only after the first week you can start raise the weight, do that in a rate of around 5% each week until you get to the point that your last repetition in each set is really hard for you, then again if you can’t get to the last repetition because the weight is too high for you that’s also not good, you need to find the right weight for you, and that’s the most important thing, because when you lift more than you can, you ruin your exercise, or when you’re not doing enough your just wasting time, so you will have to answer how much weight to use in each exercise because it’s variate from person to person.

Let’s get started!

A.Start your aerobic exercise:

I want you to start your training with aerobic exercise such as cycling, don’t use a pre programmed training, just keep a steady pace and keep it at the same difficulty level.

Do this for 25 minutes, the first 2 min are a warm up, do keep it at a slow pace then you can push it up a bit let’s say around 60-80 RPM, the last 2 min are a cool down so again take the difficulty level down and lower you pace and heart rate, so basically we are talking here about 21 minutes of aerobic workout.

B. Start your anaerobic exercise:

1. Push ups- 5 sets of 15 repetitions.

2. Chin ups (assistant-machine) – 5 sets of 10 repetitions.

3. Crunch- 4 sets of 16 repetitions.

4. Fly (In a machine) – 3 sets of 15 repetitions.

5. Seated Row (In a machine) – 3 sets of 15 repetitions.

6. Pushdown (In a cable with rope attachment) – 3 sets of 14 repetitions.

7. Preacher Curl (In a machine) 3 sets of 14 repetitions.

8. Shoulder Press (In a machine) 3 sets of 14 repetitions.

9. Leg extension (In a machine) 3 sets of 20 repetitions.

10. Lying leg curl (In a machine) 3 sets of 20 repetitions.

C. Stretching for all the muscle we worked on:

Abs,Chest,Back,triceps,biceps,shoulders,quads and hamstring.

Each stretch should be around 15 seconds and you should do 3 sets each.

You need to arrive 3 times per week to the gym and keep one resting day between (48 hours between each time you exercise).

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