“Everyday is another chance to get stronger, to eat better, to live healthier and to be the best version of you”.
First step of any workout for a beginner to lose weight and remain consistent to it everyday is self-motivation.
With the self-motivated mind, you must begin slowly and equipment up the intensity of your travail as you goes with your new routine.
It is also necessary to follow a healthy diet plan to maintain a balanced proportion to achieve a healthy lifestyle followed by workout.
Workout plan for beginners:
While you design your fitness program, keep these points in mind:
- Consider your fitness goals.
- Create a balanced routine.
- Start low and progress slowly.
- Build activity into your daily routine.
- Plan to include different activities.
- Try high-interval intensity training.
Warm up:
Start with simple warm up exercises which include breath in and breath out. It could start from 10 minutes from the tread mill on slow speed and then speeding up where you find it balanced according to your pace.
Also a simple step walk at one place can also help to warm up.
You can follow simple stretching to warm up your body to carry out your entire workout .
Flat stomach exercises for beginners:
There are many easy flat tummy exercises for beginners to add to their workout plan. Some of them are as followed:
- Knee Raises
- Leg Drops
- Reverse crunches
- Knees tuck crunches
- Reach through
- Russian twists
- Heel touches
- Mountain climbers
- Quick jog
- Plank (described below)
Plank:
Plank is a beautiful balancing posture exercise which works effectively by engaging muscles of your body.
Holding a plank position can fire up muscles of your abdomen. It helps you burn calories and shed extra fat from the mid-section.
Also giving us the following benefits:
- Plank helps to have a Healthy Posture.
- It helps with Balance and coordination.
- It improves Body Alignment and helps avoid illness.
- It helps to build core strength.
- Improves flexibility.
- Improves metabolism.
- Improves Omit Mental Health.
Crunches:
The crunch is an abdominal exercise that works the rectus abdomen muscle. It enables both building “six-pack” abs and tightening the belly. Crunches use the exerciser’s own body weight to tone muscle.
Crunches can be performed both in standing position and lie down position, it involves the abs muscles to flatten by working both ways.
There are many types of crunches exercises that can be carried out easily. Some of them are as mentioned:
- Standing bicycle crunch
- Standing side crunch
- Arms down crunch
- Cross arms crunch
- Crunch up
- Lie down bicycle crunch
Beginner Strength training:
Strength training is something that can be performed with lifting weights.
As a beginner you want to start with a weight that you can lift 10 to 15 times with proper form. Begin with 1 or 2 sets of 10 to 15 repetitions, and progress to 3 sets or more. When you can do the recommended number of sets and reps, increase the weight by 5 to 10 percent.
You don’t need to buy any weights. Fill a 250ml bottle with water and use at home for convenient approach to workout.
Beginner Calisthenics workout:
Calisthenics are exercises that don’t rely on anything but a person’s own body weight. These exercises are performed with differing levels of intensity and rhythm. You can do these exercises with light handheld tools like rings and wands sometimes.
Beginner Kettle bell workout:
Kettle bells workout for beginners can have a huge impact on the body. It uses up to 600 muscles per exercise. It improves your heart rate and lung capacity, strengthens your joints, and develops power for sports. Kettle bells are also excellent for fat burn.
An intense, full-body workout, to build strength and muscle tone. It burn calories and lose weight, including belly fat.
Cardio exercises for beginners:
A way to beginner’s cardio is first to choose an activity that you enjoy. Activities may include:
- Jump rope
- Tread mill
- Cycling
- Swimming
- Brisk walking
- Jogging
- Running
Set Up a Simple Schedule:
As a beginner first get started on a slow pace and build your time and then your endurance.
The key is to pick a workout and make a plan to stick with that workout at least three days a week. If you can do it every day, that’s even better. Try working out at the same time each day so you get into that habit. It may be tough at first but, over time, your mind and body get used to it.
Choose the Right Pace and Intensity
Work toward the effort that’s slightly harder than comfort. It gets you to help to accept intense and more intense workout slowly and gradually.
Change Your Routine
Try adding another day of exercise every 4-6 weeks. Increase your pace/intensity, adding a new activity or the time you exercise by a few minutes.
Murph Challenge:
In the world of fitness, the Murph workout is a CrossFit workout. Here you run one mile, do 100 pull-ups, 200, push-ups, 300 bodyweight squats, and then run another mile while wearing a 20lb vest. It is among the toughest workout but yet you wont hear any complain about it. It is usually followed by members in military. As for the beginner, you can split it into half or quarter as per your capability.
Tabata:
Tabata is a very effective workout. It is a high intensity interval training (HIIT) that alternates frequent bursts of energy with short period of intervals. It takes typically over a time of four minutes of break.
Let’s take an example of a 20sec of a fat blasting exercise followed by 10sec of rest and then repeating the same pattern.
20sec fast jogging brings the heart rate up quickly and then followed by 10 minutes rest.
Squats jumps for 20 seconds, followed by 10 seconds rest.
Push-ups for 20 seconds, followed by 10 seconds rest.
According to Lawton the idea is that “It will jump your heart rate up pretty quickly”.
Squats:
Squatting is a workout which helps you to burn fat and builds muscles. The primary purpose of performing squats is to develop strength and power.
This is because squats are a great way to build muscle, to reduce body fat. Over the time, the lower body will lean out, but the change in body composition (more muscle, less fat), means that your metabolism will fasten up. It also leads to a proper change in shape and size of the body.
To perform squats, one should take care of the right position, back posture and avoid heel raises.
Exercise for Obese Beginners at home:
The combination of different exercises explained above can help the obese beginners to lose weight by doing on less intense in a day.
Walking, power walking, dancing are the best activities and less strenuous. They’d put minimal stress on joints, knees and back, if you’re looking to improve your fitness and lose weight.
Workout – An Antidepressant:
Exercise not only increases blood flow to the brain, but also releases endorphins. Endorphins are the body’s own natural antidepressant. It also releases other neurotransmitters, like serotonin, which lifts mood.
Doing 30 min to 1 hour of exercise a day for 3-5 days a week may improve depression or anxiety symptoms. But smaller amounts of physical activity, as little as 10 to 15 minutes at a time may make a difference.
Workout improves Diabetes:
Diabetes is a disorder in the way the body produces or uses insulin. Type I diabetes has no cure. Whereas, Type II is reversible with a healthy diet and weight, getting exercise, and maintaining a healthy lifestyle.
Diet plan for beginners to lose weight:
Since proper diet is the vital part of healthy living, it’s very important to eat balanced diet.
A daily workout routine added with proper diet plan leads to best results to shape up the human body.
A balanced diet is about eating right portions from all food groups. It includes carbohydrates, proteins, fats, dairy, fruits and vegetables.
Eating right portions of above food groups in variations lead to a healthy life style.
Benefits of Healthy Eating:
There are hundreds of benefits of healthy eating. It enhances our body inside out, gives us boosting energy and much active lifestyle. It prevents us from many diseases such as obesity, diabetes, depression and many more. Further advantages of healthy eating:
May help you live longer.
Keeps skin, teeth, and eyes healthy.
Supports muscles.
Boosts immunity.
Strengthens bones.
Lowers risk of heart disease, type 2 diabetes, and some cancers.
Supports healthy pregnancies and breastfeeding.
Helps the digestive system function.
Things to remember:
Before implementing any workout plan, consult your physician.
If there is any feel of discomfort or pain in following any workout, STOP! As every body is different and every angle is not meant for everyone.
It is always good to start from a workout in chunks to get hold of those activities. Once the body muscles strengthen and opens up, go for more intense one.