Beginner’s Workout Plan

I want to start working out, what should I do?

As a trainer, I can’t even count the number of times I’ve heard this phrase.  It’s great to hear because when people exercise… they’ll feel better, look better and they’ll truly enjoy their life so much more.

However,  most people never follow through with their new ambition because there’s so much workout information available that its hard to figure out where to start.  Pick up any fitness magazine and try to find a beginner workout, and you’re sure to be more confused than before you started.

Should I do cardio, should I do weight training, should I train like a bodybuilder, should I workout 3 days per week, should I go nuts and go 5 days per week?  There’s a lot of variables in a workout, so we’re gonna keep it simple for you and start you off on the right plan today!

What’s the best way to start seeing results?

  • To get the best results in a 4 week program, we’re going to focus on weight training in the 8-12 rep range and also on a basic, easy to follow diet.  Since most people on a new plan get overwhelmed and quit because of too much to do, we won’t introduce the diet plan until the 2nd week of the workout so that you’re comfortable in your new workout plan.

Who’s this workout for?

  • If you have never worked out before but want to get in shape, lose that stubborn body fat and change your life forever.
  • If you were previously in shape, but have since fallen off the wagon and want to get back to your old self.
  • If you have a busy life and don’t want to spend 2 hrs. in a gym everyday
  • If you aren’t seeing results with your current workouts

What will this workout do for me?

If you’re a guy, this workout will…

  • Burn lots of fat
  • Build muscle in all of your large muscle group areas ( chest, arms, core, thighs, back, butt, calves)
  • Boost your metabolism
  • Set an excellent foundation for any type of workout program to follow

If you’re a woman, this workout will…

  • Burn body fat through your whole body
  • Increase your metabolism
  • Give you a tight, toned look in your arms, stomach, thighs and butt.

What you’ll find in this article

  • Part 1 : A 3 day per week workout which shows you step by step what you need to do at the gym
  • Part 2:  What to do after you’ve completed the beginner’s workout plan
  • Part 3:  A very simple and easy to use meal plan to incorporate once you’re comfortable in your workout routine (this will help you lose more fat and look better)

Week 1 workout

Monday

  • Warm up for 3-5 minutes by either jumping rope, doing jumping jacks,  using a rower machine or riding a stationary bike
  • Squats -  1 set of 12 repetitions with no barbell and then 3 sets of 12 repetitions with the barbell (no added weights
  • Shoulder Press -  3 sets of 12 reps with the barbell

Notes: Rest 60-90 seconds between each set

Wednesday

  • Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike
  • Deadlift – 3 sets of 12 repetitions with the barbell. (see note #2 below)
  • Chin ups/pull ups – 3 sets of 8 reps  (see note #3 below if you cant do a chinup yet)

Note: Take a 60-90 second rest between each set

Note 2:  To perform the deadlift with just a barbell, you’ll need to put the bar on something about 6-8 inches high to simulate the height the bar would be if there were weight plates on it.  My suggestions would be putting the hooks on the squat bar really low, stacking weights up, using step ups or stools, use fake plastic plates or use plyo boxes.  The goal is to simulate the height that the bar would be with real plates on it.

Note 3: If you can’t complete 8 chinups (most newbies can’t) there are a few ways to get assistance.  Use an assisted chinup machine at the gym which will provide assistance for you and help push you up.  Make sure the asssistance you use makes it hard to finish 8 reps (dont use it as a trampoline!)  You can also use stretch bands by hanging them over the top of a squat rack and hooking them under your feet.  Your last option is to have a partner hold your feet and help push you up and down.

Friday

  • Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike
  • Squats -  1 set of 12 repetitions with no barbell and then 3 sets of 12 repetitions with the barbell (no added weights
  • Bench Press – 3 sets of 12 repetitions with the barbell (no weight added).  If the barbell is too heavy then use dumbbells that allow you to do 12 reps.

Notes: Rest 60-90 seconds between each set

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Week 2 workout

Monday

  • Warm up for 3-5 minutes by either jumping rope, doing jumping jacks, using a rower machine or riding a stationary bike
  • Deadlift – 3 sets of 12 repetitions with the barbell.
  • Chin ups/pull ups – 3 sets of 8 reps

Note: Take a 60-90 second rest between each set

Wednesday

  • Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike
  • Squats -  1 set of 12 repetitions with no barbell and then 3 sets of 12 repetitions with the barbell (no added weights
  • Bench Press – 3 sets of 12 repetitions with the barbell (no weight added).  If the barbell is too heavy then use dumbbells that allow you to do 12 reps.

Note: Rest 60-90 seconds between each set

Friday

  • Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike
  • Deadlift – 3 sets of 12 repetitions with the barbell.
  • Shoulder Press -  3 sets of 12 reps with the barbell

Notes:  Rest 60-90 seconds between each set

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Week 3 workout

Note: Add in our simple diet plan during week 3

By now you should have a good grasp of all of the basic exercises we’re going to be working with.  If you still can’t complete the workouts listed above with the barbell as weight that’s perfectly fine.  Just continue the two week workout above for another two weeks before moving on to the Week 3 workout.

For week 3, we’re gonna add two new elements to your workout…

If you’ve made it through the two workouts above and feel like you can add weight to the bar, then we’ll add weight in this workout.

To add weight to the bar, you’ll want to add a weight that makes it hard to do 12 reps.  Notice I said 12 reps, not 13 or 14!  If you’re putting up more than 12 reps, it’s not enough weight.  Your last few reps should be very tough to eek out.  Also make sure you are completing all 12 reps with GOOD form.  If you have to do half assed shoulder presses to get 12 done, then the weight is too much.  Proper form is much more important than lifting more weight.

This is really a trial and error process with picking a weight, but a good place to start would be to add about 15 lbs to each end of the bar (30 lbs total) and then move up or down from there to find your correct weight for 12 reps.

Monday

  • Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike
  • Squats – 1 set of 12 reps with just the barbell, and then 3 sets of 12 reps with the added weight
  • Shoulder Press – 1 set of 12 reps with just the barbell, and then 3 sets of 12 reps with the added weight

Notes: Rest 60-90 seconds between each set

Wednesday

  • Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike
  • Deadlift – 1 set of 12 reps with just the barbell, and then 3 sets of 12 reps with the added weight
  • Chin ups/pull ups – 3 sets of 8 reps

Note: Take a 60-90 second rest between each set

Friday

  • Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike
  • Squats – 1 set of 12 reps with just the barbell, and then 3 sets of 12 reps with the weight added
  • Bench Press – 1 set of 12 reps with just the barbell, and then 3 sets of 12 reps with the weight added

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Week 4 Workout

Ok its week 4 now, and we’re almost finished with the 4 week beginner program.  Time to finish strong.  If you look back at your notes from last week, you should check to see if you need to add/lose some of the weight on the bar.

If you were falling short of the 12 reps, you’ll need to lose some of the weight plates, and if you were pumping out 12 reps rather easily you’ll need to add some more weight to the bar.

Monday

  • Warm up for 3-5 minutes by either jumping rope, doing jumping jacks, using a rower machine or riding a stationary bike
  • Deadlift – 1 set of 12 reps with just the bar, and then 3 sets of 12 repetitions with weight added.
  • Chin ups/pull ups – 3 sets of 8 reps

Note: Take a 60-90 second rest between each set

Wednesday

  • Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike
  • Squats -  1 set of 12 repetitions with the barbell and then 3 sets of 12 repetitions with the weights added
  • Bench Press – 1 set of 12 reps with just the barbell, and then 3 sets of 12 repetitions with the weight added.  If the barbell is too heavy then use dumbbells that allow you to do 12 reps.

Note: Rest 60-90 seconds between each set

Friday

  • Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike
  • Deadlift – 1 set of 12 reps with just the barbell, and then 3 sets of 12 repetitions with the weight added
  • Shoulder Press -  1 set of 12 reps with the barbell and then 3 sets of 12 reps with the weight added.

Notes:  Rest 60-90 seconds between each set

———————————————————————————–

What to do after you’re done with week 4…

After you’ve completed the 4 week beginner’s workout program, we’re going to up the intensity and work on building more strength and muscle.  We built you up a good base with the beginner’s program, but now it’s time to build as much strength as possible.

In the beginning stages of working out (1-9 months)  you’re going to see the biggest gains in strength.  Adding 10-20 lbs on the bar every squat session is not uncommon.  You’ll also see noticeable results in how you feel and the way your body looks.  Your muscles will show more, and the fat is going to start melting off your body.

So after you’re done with the beginner’s program, get started immediately on the strength training program or if you’re a guy and you’re looking to put on some muscle mass, you should check out the muscle building workout. You’ll see some GREAT results!

- Vic

The Best Pilates Core Workout Video

The Best Pilates Core Workout Video!

Why Push Ups Are Great

Here is a great article talking about push ups. Push ups are one of the best exercise’s in the world. They can be dome any where!

In my opinion, pushups are the single most effective exercise for improving total body fitness. They offer the benefits of weight lifting, stretching and cardio vascular training all in one exercise. For a beginner, pushups can be very difficult because of how many muscles are involved. Many of which are under trained in the body of a beginner. In fact, even many seasoned bench press veterans have trouble doing high-rep pushup workouts because their secondary and stabilizer muscles are untrained.

Holding the proper form is a great exercise alone, without even performing any repetitions. The pushup form benefits the abdominal muscles in the same way that Arnold Presses benefit the biceps, by simultaneously flexing and stretching.

When the lower back muscles contract to stabilize your form, your abdominal muscles are inadvertently stretched. The quadriceps is also relied on heavily to maintain proper form, giving your legs a decent secondary workout.

The actual motion of a pushup trains the chest, triceps and the anterior deltoids, while stretching the biceps and back. Pushups are considered by many people to be the best all-around chest workout.

I have found that they are great at increasing muscle size and tone. I have also found that they are easier on the joints than the bench press. Additionally, large pushup workouts are great for circulation and overall cardiovascular health.

When performed in high-repetition workouts, pushups can increase human growth hormone, boosting overall muscle growth. This is the hidden benefit of pushups that many people never discover because they only perform pushups as a supplemental exercise, rather than as a primary chest workout.

My article entitled, “Do Pushups to Build Muscle Mass and Boost Metabolism,” details how to build up your strength and endurance to completing a 1000-pushup routine. If you plan to use pushups as a primary chest exercise, then I encourage you to perform a lot of sets and reps, and set a goal of completing between 500 and 1000 pushups. Pushups are much more challenging and painful than a standard bench press, but if you commit yourself to them, you can have amazing results.

This article was written R. West. Hope you enjoyed it as much as I did. Mr. West does an excellent job writing articles.

Flex Mini

flex miniFlex Mini

The Flex Mini is a product designed to tone users’ buttocks and thighs without needing to do laborious exercises for these parts of the body.

***CLICK HERE To Try The Flex Mini***

Because this is an area that a lot of women struggle with and feel most self confident about, some people describe it as a miracle machine which uses Electric Muscle Stimulation (EMS) technology. Combined with a healthy diet and exercise, this can really help people achieve the thighs and butt they have always wanted.

How Does the Flex Mini Work?

The most important thing when it comes to how it works is that it will provide fast results when worn daily for 30 minutes during the first four to eight weeks, until desired results. After this, in order to maintain these results it should be worn for two to three sessions per week. This is how the technology works:

  • First it needs to be put on, it straps around the hips and butt, and around the thighs.
  • It then needs to be set from level 1-99 with the remote that comes with it, you should increase the intensity accordingly.
  • There are gel pads that have electronic muscle simulators that send a message to the nerves, which in turn contracts the muscles then relaxes them. The gel pads are the same medical devices that are used in physical therapy to continue working a person’s muscles when they cannot do it themselves
  • Because the message is sent to the nerves, there are more than just the muscles that are under the gel pads that get worked; all the muscles in this general area will be contracted
  • The pulses will make the thighs and rear end tighter, firmer and it will also lift them

Who should use the Flex Mini?

It is mostly used by women and designed for them because they have more problems with this area of the body. The product can work on any body type. The important thing to remember is that it is only designed for the buttocks and thighs and will not tone other parts of the body.

That being said, you can also buy the Flex Belt for the stomach area and the Flex Arms. In order to lose weight, this must also be combined with a healthy diet and some cardiovascular exercises; especially for those who are more overweight.

The Flex Mini is FDA Approved and Consumer Approved

It has been clinically tested and worked showed results on everyone who tried it. Not only that, but it has also been approved by the FDA, meaning that it is the first, and remains the only equipment for lifting, toning and firming the rear end and thighs that has been approved by them.

Not only is it approved by the FDA, but customers really like it as well. When looking through user comments or reviews, there is nobody is has anything negative to say.

Great Video About The Flex Mini


 

Advantages of the Flex Mini

  • Everyone who has used it, that is 100% of users,  have seen some sort of difference when  using the Flex Mini
  • It is very convenient as it can be worn under or over regular clothes and worn at any time without attracting any attention
  • One of the biggest advantages is the previously mentioned FDA approval; this is not something that a lot of these types of exercise machines will get and it says a lot about the quality
  • Can be used at any time, whether it be while watching TV, while taking a walk, at work, or when cleaning; there are no limits to where and when you can where it because of its discreetness
  • Little to no effort needs to be put in; neither for the assembly, making it work or wearing it
  • No more need for annoying butt and thigh exercises

    • Disadvantages of the Flex Mini

    Finding disadvantages for this product proved to be a little more difficult as virtually everyone who has used it likes it. After searching through reviews, the following were found:

    • Mostly designed and marketed for women
    • Does not provide the social aspect of the gym…But in all honestly, do you go to the gym to socialize?
    • The gel pads will need to be replaced regularly

    Cost and Warranties of the Flex Mini

    The price for the Flex mini is quite reasonable compared to other similar products; at $199.99 you will get the results you have been chasing for years. In addition, if you buy more than one you will save $50 on each additional one. Although there is one set of gel pads with the product, you should consider buying extra sets as the first set will last for approximately 30 sessions; these can be bought for less than $19 per set.

    When you order the product, it not only comes with a not only a 60-day money back guarantee if you are not satisfied, but also a warranty for two years. This warranty will cover any manufacturer defect in the product; this does not include normal wear and tear.

    At the end of the day, this product has been praised many times, and there are virtually no reasons why someone would not want to buy it if they are looking for a similar product. It is by far the best of its kind and will definitely prove to give you great results within four to eight weeks when used daily.

    The best thing about this product is that it will replace hours of doing manual exercises in order to get these same results. Plus the Flex Mini can be worn while doing almost anything.

    ***CLICK HERE To Try The Flex Mini***

    TRX Force Kit

    Trx Force KitTRX Force Kit

    The TRX Force Kit is a training regimen that is used by professionals in the Military, Mixed Martial Arts (MMA), and first responders. This product is made by TRX which was started only seven years ago by a US Navy SEAL.

    While training in the Navy, Randy Hetrick and others from his team wanted to develop the ultimate training exercise in order to stay in good shape while on missions. TRX makes two different types of products, Suspension Training and Rip training. The TRX Force kit is part of Suspension training.

    CLICK Here For the Official TRX Force Kit Website

    What is TRX Suspension Training

    TRX Suspension Training was the first type of product created by the TRX Company. The products weigh less than 2lbs therefore are very easy to bring with you anywhere you go while also offering an easy set up. The Suspension Trainings use a variety of exercises that will help you safely build power, strength, flexibility, balance, mobility and to prevent injuries. While using this product, you have the choice of which intensity you wish to complete the workout in.

    What is the TRX Force Kit

    It uses gravity, vectors, body weight and the pendulum effect to provide you with a great strength and endurance training.  It comes with very detailed book containing the 12-week workout program with easy to understand instructions complete with pictures and the explanation of each workout. These workouts get harder as you progress through the program.

    With the purchase of the this kit you also get the DVD which includes 2 easy to understand workouts. These trainings are run by its creator Randy Hetrick and the Director of Education Fraser Quelsh.  When you buy the TRX Force kit, you will also receive a TRX door anchor and a TRX Storage bag. Whether you are in great shape, or simply wish to get in shape, this program will work for you by getting you in very good physical condition by combining cardiovascular and strength training.

    Navy Sealing Talks About The TRX Force Kit


     

    TRX Force Kit Uses

    There main objective is to provide workouts to help soldiers and hardcore athletes get in the best shape possible. However, it is also encouraged to be used by the general public. The product is designed to build the following:

    • mobility
    • Strength
    • Endurance
    • Power and core stability

    The TRX Force kit is also great when you are traveling as it is very light and can be packed easily. A lot of soldiers will use it when they are deployed or training away from home. In addition, any other people who travel a lot and who wish to remain in great shape can also benefit from this product. Some people have even reported that after they had completed the 12-week training, they used the product by making photocopies of  exercises in the guidebook and  laminating it, this way they can shuffle the cards and pick one in order to decide which one to use, this keeps the work out fresh.

    Trx Force Kit

    TRX Helps Service Members

    The team offers a discount not only to people in the United States Armed Forces Members, but have more recently started offering  it to United States military families, veterans, Reserves, National Guard, Coast Guard, and government agencies. The company realizes that all these people go to great lengths to serve people in United States and believe in helping them. This includes Military families as they must live through the struggles of having their family members deployed.

    The discount offered on the it is $20.00 and is very easy to claim. That makes the product available to this group of people for $199.95. In addition to providing this discount, they also give $5.00 of every  kit to the TRX Fund which in turn helps service members who have been injured. They provide equipment, training and continuous TRX education to Injured service members in the:

    • Marine Corps Wounded Warrior Regiment
    • Army Warrior Transition Command
    • Almost all major Medical Treatment Facility in the Military.

    TRX Force Kit Consumer Reviews

    For the most part, the TRX Force Kit consumer reviews are very positive. On Amazon, based on 16 reviews, it has received an average of four stars out of a possible five. One of two only negative reviews on this site gave the product two stars; however, when reading the review the customer has no complaint about the actual product, the only negative comments he has about it is the price, as he has decided to make his own.

    Other than that his comments were very positive even stating that he thought his stabilizer muscles had been worked out enough; however, when he started using it, he realized that they had not been.  Other downsides according to the consumers include:

    • You needed to be in great shape to benefit from it Trx Force Kit
    • Will not give you a super chiseled look
    • Does not work the back, biceps, and legs enough
    • Only good for toning your muscles

    As previously mentioned, all other comments were for the most part positive. One person in particular, when approaching the price said that he thought it was well worth it as he would write of off the extra money spent on the  TRX Force kit as a motivation to use it more often. Other positive feedback includes:

    • Great for traveling
    • Great when you don’t want to go to the gym
    • Versatile and easy to use
    • Made very sturdy and tough
    • Door attachment works well and does not ruin the door
    • Gives a rock-hard core and great functional strength
    • If you are looking to tone, this is a great price compared to other complex equipment you could buy

    All that being, the TRX Force kit has not only great consumer reviews, but also helps the soldiers and the people who keep the United States safe every day of their lives. This appears to be a great company with very good morals which is not something we see every day. Although the price may seem to be a lot, it appears to be very well worth it, as it is a great workout. Also if you weigh the price of a gym membership which will be approximately $50 per month, you would only need to use it for four months in order for it to be worth your while.

    CLICK Here For the Official TRX Force Kit Website

    ISO7X

    ISO7XISO7X Review

    When I first started fitness training I had no idea what apparatus worked for what, and isometric exercises sounded like some sort of math equation. Today, I am fitter than I have ever been in my life, and I know which exercise machines and equipment function well and which don’t.

    Isometric Exercises Work Best

    When I first started in the exercise industry I did know that a concentrated range of activity that focused on a specific muscle set worked best at developing muscle. In short, this is probably why I took on the fitness world. I wanted to get fit and I wanted to do it quickly. Today, some 20 years later there is a wide range of exercise equipment designed to do just that.

    =>CLICK Here For The Official ISO7X  Website<=

    Get the Abs you Want without the Fuss

    There are pieces of equipment like the ISO7X that are specially designed to give you the muscles you want in just 10 minutes a day, something that would have taken me hours of  work just a few years ago. Exercise equipment like the ISO7X uses newer technology and gives you muscle workout with over 30 different workout exercises. But, not only does it do what it is supposed too—not just advertising hype—it is also compact enough to fit almost anywhere.

    Because of its compact size you can take it with you where ever you go, and use it at the office, home, at the gym or on a business trip. With equipment like this there isn’t any reason why you can´t get the exercise you need at any time or anywhere. This is the one piece of equipment that truly works for busy people.

    One of the features I like best in the ISO7X , besides its compactness is the calibrated meter that allows me to track my progress and add resistance as I need to, which helps me increase my endurance and my strength.

    Get Bigger Shoulders Fast

    As soon as I started using this piece of equipment I began to notice a substantial broadening o f the shoulders, a tightening in the abs and obliques, and  a much stronger back.

    ISO7X Review

    Additional Features

    The Iso7x comes with a wall chart allowing you to try over 30 different workout exercises. This doesn’t mean you have to do all of them but you find more than a few which will give you an overall body workout.Want arms and abs of steel? Then this is the one small workout machine that can give it all to you.

    But let’s not forget the little details! This wonderful small, portable exercise machine comes at a very small price of just 2 payments of 29.95 and the manufacturer offers a full money back guarantee if you are not fully satisfied.

    • Let´s not forget that today isometric exercises are the fastest way to build strength and the Iso7x is the perfect isometric machine.
    • It offers 30 different exercises for such a small and inexpensive machine.
    • It can be used almost anywhere and for just a few minutes a day.

    The One that Works

    Although the fitness market is filled with many different types of equipment that promises the “Moon and the Stars,” the Iso7x really is the veritable exercise king when it comes to a complete exercise machine in a small package.

    This is the machine that will help you get the exercise you need without injuring your joints and bones. There is no reason to take it outdoors, unless you want to. This is an incredibly simple piece of equipment, but one that really works when you need it to.

    Whether you want a machine for yourself or for that great guy, the Iso7x has it all and he will appreciate its ease of use and lightweight features. This machine works with fitness buffs working at any level, whether they be the novice exerciser or the experienced, hard-core fitness buff like me.

    Remember, you can´t go wrong with the Iso7X as this is a money back guarantee, just in case you feel it doesn’t do the job you want it to. However, most tried and true fitness guys will tell you this is a mainstay in their fitness room equipment.

    =>CLICK Here For The Official ISO7X  Website<=

     

     

    ISO7X