It’s usually easier to stick to your training plans if you train in the morning, because there are fewer opportunities to make excuses. By the end of the day, you may already be tired, random things come up, and there will always be something else to do instead of exercise. There are more benefits to exercising in the morning: morning workouts lower blood pressure in older adults and those who are overweight or obese. After exercising in the morning, people often feel more energized throughout the day. However, if morning workouts seem like torture, try different times of the day and see what works best for you.
Coach advice to help you achieve your goals
Pay attention to what you eat – fat loss depends on a balanced diet. Remember that the basic rule is to burn more than consume. This is a simple formula that many people who want to lose weight complicate unnecessarily.
If you train to develop different muscle groups, the type of food you eat is very important – this way you will provide your muscles with building blocks and help with recovery. For people who spend most of the day sitting, standing instead of sitting will have a lot of benefits and will really help strengthen the muscles that are not moving due to the limitations of your work.
Warm up every muscle part – Movement-based stretching (also known as dynamic stretching) exercises are best: you can use lunges, walks, simple yoga movements, or cardiovascular exercises such as walking, elliptical, or stair master.
Don’t forget to cool down – slower stretching exercises are much better in this part of the workout, it’s a great opportunity to try to relax and release some of the stiffer areas that you find difficult to loosen up with.
Full Body Workout (FBW) – where to start exercising at the gym – exercises for women
This workout is designed to prepare the muscles of the whole body for exercise and tone them, with light pressure on the legs and buttocks. It’s a myth that if you’re a woman, you shouldn’t exercise with weights. Strength training helps women become stronger, slimmer and more nicely sculpted.
Basic exercises (number of sets and reps in parentheses)
– Seated leg press (10 x 3)– Seated shoulder press (10 x 3)– Narrow grip pull-ups (10 x 3)– Bodyweight lunges (10 x 3)– Full push-ups / kneeling push-ups (10 x 3)– Plank (30 sec. x 3)– Leg raises (10 x 3)
Gym training for beginner men
This workout is designed to help men gain strength and lean mass. This is a full-body workout for beginners, with an added focus on the upper body and core. By the end of this plan, all the numbers (reps or number of weights lifted) in the exercises should increase almost every week and you will notice changes in your body shape.
– Seated chest press (10 x 4)– Seated rowing (10 x 4)– Wide grip pull-ups (10 x 4)– Seated leg press (10 x 4)– Sitting dumbbell shoulder press (10 x 4)– Biceps curl with dumbbells (10 x 4)– Triceps push-ups in a narrow grip (10 x 4)– Cable twists/twists (10 x 4)– Reverse crunches (10 x 4)
Strength training for beginners
The rep range in this strength training is only 4-6 reps per set, and the idea behind this plan is to expend more energy with fewer reps (which will mean lifting heavier weights). Remember not to overdo it and use the right weight for the first few weeks. Increase the load as the weeks go by. When you notice that you can do 8–10 reps with the same weight, increase the weight.
– Barbell Press (6 x 4)– Weighted Squats (6 x 4)– Dumbbell Single Arm Rowing (6 x 4)– Side Arm Raises (6 x 4)– Lying Press (6 x 4)– Pull-Ups/Assisted Pull-Ups (6 x 4)– Barbell Biceps Curl (8 x 4)– Triceps Rope Pull (8 x 4)– Swivel Board (30 sec. x 4)