For many people who have decided to make that weight loss change, this exercise routine for beginners is the perfect workout guide for making that life change. This four week schedule is designed to take you from the bottom while¬†gradually improving your fitness and fat burning. The chart above gives you daily exercises to do, so now the secret to getting the best results from this is, ¬†all in one word …. Posted in Daily Workout Tagged exercise routine, Exercise routine for beginners, workout plan.
In one of my recent articles, I spoke about the fact that you must alter your training variables that make up your workouts if you want to continuously get good results, whether it is losing weight, building muscle, or toning up.
While changing your training variables is an integral part of the success of your training program, your workouts shouldn't be drastically different every single time.
At this point, it is time to change around some of your training variables as I described in the "exercise variables" article, and then stay consistent with your new training program for another 4-8 weeks.
For example, let's say you are training with a program where you are doing 10 sets of 3 reps for 6 different exercises grouped together in pairs (done as supersets) with 30 seconds rest between each superset and no rest between the 2 exercises within the superset. This time you choose a classic 5 sets of 5 reps routine, but you group your exercises in tri-sets (three exercises performed back to back to back, and then repeated for the number of sets). Achieving fast and effective fat loss requires the combined effects of several different methods. Achieving fast and effective fat loss requires the combined effects of several different methods which, when used correctly to directly and indirectly target unwanted weight, will help one to maintain their fat loss efforts to keep the pounds off. And therein lays the key to long term body transformation success: plan effectively and weave your training goals into your day to day life. Without a solid plan in place very little, regardless of what health and fitness goals one hopes to achieve, will be accomplished.
Document your goals and have them easily accessible - you will need to review them to check your progress. This one seems pretty obvious but it is surprising how many people, when attempting to lose weight, will focus primarily on aerobic activities while relegating weights to supplementary status. It has been shown through the results gathered from many transformation success stories that anaerobic training - one form being weight training - is by far superior to aerobic training for increasing our basal metabolic rate (or the rate at which we burn energy when completely rested). Although weight training is essential for increasing one's metabolic rate, cardiovascular activity is also, when used in conjunction with weights, will further assist fat loss efforts. Three 45 minute moderate intensity output (around 70 percent of maximal heart rate) cardio sessions per week - first thing in the morning on an empty stomach - is a good start. Steady, consistent fat loss probably results more from sensible eating than any other variable. To lose body fat it is important to ensure that we do not eat too many of the wrong types of nutrients.
Whenever we eat too many carbohydrates - especially those that cause a rapid output of energy such as the simple variety which include cakes, sweets and some fruits - we cause insulin to be released, which, in turn, transforms these carbohydrates into glycogen to be stored for future use.
As a nutrient that requires more energy to process and which is instrumental in building the muscle mass needed to increase metabolic rate, protein is important for fat loss success.
As well as being essential for overall physical performance and health, staying hydrated through sufficient water consumption (around 15 glasses per day for the exercise enthusiast) is a great way to encourage the fat burning process. To truly experience long-term weight loss success, health and fitness must become a firmly entrenched part of one's lifestyle.
Do not view your transformation goals as something to be specially considered outside of the normal course of your daily life.
Take time to regularly weigh yourself, measure your body fat levels and, if appropriate and relevant, assess any changes in muscle growth. Eventually you may not need to use a training journal, but while you are adjusting to your new lifestyle it remains an effective way to learn what works for you, and what does not.
The number one reason why people fail to achieve their fitness goals is the lack of consistency they are often proven to show; applying high intensity during one session only to take a mental and physical break from working all-out during the next workout will usually only lead to half-hearted results. If you fail to achieve your training goals, rather than resorting to changing your program based on the misguided assumption that there are problems with its design, try to determine whether you have been consistent with the application of your training and nutrition guidelines and the effort you have applied to both. Approach your goals as if their realization is a foregone conclusion; know in your heart that you will achieve all outcomes and do not get discouraged if things do not go exactly to plan. Regardless of how perfect your diet may appear, your results may be compromised through various nutritional deficiencies. Along with essential vitamins and minerals needed for proper cellular function and health maintenance are products such as whey protein for muscular repair and glutamine which serves the same purpose but also enhances immune function, both of which are, in my view, necessary for optimal fat loss. Training success and one's motivation levels share a symbiotic relationship in that to achieve our training outcomes requires high motivation levels yet to maintain the motivation levels needed to continue succeeding often demands further success.
The key here is to - regardless of the degree of success we achieve - sustain high motivation levels throughout the duration of our body transformation. Ideally you would be well advised to read the many testimonials from and stories of those who have achieved fat loss success despite tremendous odds. If you do not already have one, a training partner can make a tremendous difference to the quality of your workouts through the motivation they offer - by encouraging you to push further than you may otherwise be motivated to - and the mutual goals they might have (they may face the same obstacles your do; by working together you can both find solutions to overcome your training challenges). Training with a like-minded person who shares your passion for health and fitness will help to motivate you to not only give your best each time you workout, but will also inspire you to further progress through the achievements they are able to make. As outlined in the above foundations, transforming one's body takes a multifaceted approach encompassing many related factors, all of which support and encourage ongoing progress. As an active martial artist, bodybuilder and accredited personal trainer, David employs the latest cutting edge research to enhance his own progress.


Sign up and we'll send you the latest recipes, menu plans, fitness tips, and workouts each week. If you are all over the place on each workout and never try to repeat and improve on specific exercises for specific set and rep schemes with specific rest intervals, then your body has no basis to improve on its current condition. If you are smart, I'm sure you are tracking your progress with a notepad (weights used, sets, and reps) to see how you are progressing over time.
Those who have achieved body transformation success typically have made their health and fitness a priority, one that, through the benefits reaped and ease with which it can be maintained, has quickly become a lifestyle. What follows are 12 key factors that have proven for many to provide effective, attainable and sustainable foundations for continued fat loss success.
So before setting foot inside the gym and eating the first of your power meals as you embark on your body transformation, set aside some time to evaluate where you are now and contrast this with where you would like to be in, say, one year from now. Further, these goals will need to be realistic and attainable: building muscles to rival Mr. Design your goals with them in mind and do not stop until you have attained your ideal physique. To lose body fat one should never use cardiovascular training methods at the expense of resistance training. While aerobic training will target fat while it is used, weight training will increase metabolic rate during and after its use, and build muscle to further enhance our metabolic rate.
The reason for such a difference is that the bodybuilder will balance out his cardio work with weight training, which will be prioritized ahead of aerobic activity. Be sure to monitor your progress to determine whether this level is suitable for your individual needs - you may need to increase or decrease this amount accordingly. As mentioned, to elevate one's metabolic rate to encourage an around-the-clock fat burning effect, we need to build muscle and train with weights to stimulate this and, directly, the metabolic process. People often become caught up in limiting overall calories when the real problem lies with the types of calories we consume.
The problem is, if we already have sufficient glycogen stores then any excess will be transformed into body fat and stored as such. A good diet, therefore, might include around 40 percent protein calories, 45 percent carbohydrates with the remaining coming from essential fats such as specific oils (including olive and Omega three fish oils), avocado and nuts. At a fundamental level, fat burning can only really be achieved when the body is running optimally; if any of our metabolic processes are not functioning to their fullest the body will place its resources into compensating for such a problem, leaving other processes - such as fat burning - to function less effectively.
Without enough water to support the proper functioning of this tissue muscle is unlikely to exert is positive metabolic effects to burn fat.
In fact, all of the planning and goal setting in the world along with perfectly developed training and nutritional programs will account for very little if you cannot incorporate into your daily schedule the fundamental principals - such as those outlined in this article - needed to achieve ongoing results. To make it work long term it is best to structure your goals into a lifestyle that is both sustainable over the long term and which will ultimately define who you are as a person. Doing so will give you important data from which to re-evaluate your existing programs and to plan for even greater success. Combined over the course of a six to 12 week program, such average workouts will be reflected in the results one sees.
After extensive goal setting and planning it is time to work towards building the body of your dreams.
With the quality of the soil used to grow much of our food being deficient in life giving minerals combined with various cooking methods, which also serve to destroy naturally occurring nutrients, along with the sheer volume of food necessary to provide an adequate supply of certain nutrients, it is wise to supplement. Being low in fat, whey protein allows one to rapidly replenish the protein stores without the excess calories that might be ingested from other sources. To train alone and make the kind of progress they might when working with a training partner one has to be supremely confident and motivated. Even great champions like Arnold Schwarzenegger had training partners to offer support and encouragement. To lose fat specifically requires an attitude shift whereby one must feel that what they are embarking upon is achievable.
Jumping rope is part of training programs for Olympic wrestlers, boxers and other athletes. The best way to structure your workouts to get the best results is to be consistent and try to continually improve on a specific training method for a specific time period.
Let's say that after about 6 weeks, you find that you are no longer improving with that program. Use them and you, too, will enjoy great health and enviable physical development for many years to come. Be specific with timeframes and have a defined picture of what you would like to look like and how you wish to feel at the end of your transformation (be aware, however, that once you have achieved your health and fitness goals you will need to have further objectives in place so as to maintain, or build upon, what you have already accomplished). Olympia, complete with three percent body fat levels, probably will not happen, ever, at least in this lifetime. Given the mere presence of muscle tissue significantly raises the metabolic rate - including while we are resting - it is smart to build as much of it as possible so as to stimulate metabolic activity as frequently as possible. Muscle being a metabolically active tissue requires more energy to maintain compared with fat, which, in excess, is useless.
For body transformation success it is important to include cardio at levels which will target body fat without interfering with recovery from weight training workouts and muscle growth.
So long as your body fat levels are falling and your body is looking tighter with no apparent muscle loss you will be on the right path. However, to achieve the energy levels needed to maintain sufficient training intensity and to recover from our intensive workouts and grow we need enough high quality nutrients interspersed throughout the day.


One of the major barriers to maintaining low body fat levels is the craving for carbohydrates many people have. And this is one reason why bodybuilders - and those who wish to success with their body transformation - often include almost as much protein as they do carbohydrates in their diet. Eat around six meals per day comprised of the above nutritional profile and avoid carbohydrate consumption after 6.00pm to further accentuate fat loss success.
By drinking enough water, we prime our bodies for fat burning by supporting all of our body's biological functions. Further, another problem people tend to have when aiming to transform their physiques is that of water retention. For example, waking in the morning to complete your cardio should eventually come as naturally as eating your breakfast and brushing your teeth.
In essence, your health and fitness program will become an inextricable part of who you are. And this is why maintaining training and nutrition journals is critical to body transformation success: they allow you to assess exactly what you have done, where you might have slacked off and the kind of responses you experienced from a particular workout. So long as you have planned your meals and training in accordance with your individual requirements and in such a way as to elicit the best results possible, it is wise to stay on track. Usually they will then blame their program, when, in fact, it is more a case of not properly applying what was expected, from the outset, to work. But how many people, after experiencing a setback, decide to fall back into old habits, a process which often inevitably results in the quitting of one's program? For the health and fitness minded, supplementing is especially important as the training we do dictates special nutritional requirements that would be almost impossible to fulfill through a whole foods diet alone.
But to first begin the training process we require a certain degree of motivation and it will either, depending on individual characteristics and various other factors including, as mentioned, training success, gradually build or decline over the course of one's training progression.
At a certain stage in our program we may reach a plateau where excess weight may refuse to be budged.
Though most of us who train regularly are, compared to most, willing to do whatever it takes to achieve our goals, very few people are entirely sure of themselves all of the time. They must at all times have the confidence needed to remain focused and consistently pushing forward, motivated to achieve all of their goals. A time period of 4-8 weeks usually works best as your body will adapt to the specific training method and progress will slow after this amount of time.
By encouraging our metabolic rate - how fast our bodies burn energy - to work faster while we are at rest (a complete state of inactivity where only our vital organs require the release of energy) we can continue the fat burning process long after completing our workouts.
If you look at the physiques of those who exclusively train aerobically, although they are generally slim, they have a soft appearance with very little tone.
Protein, carbohydrates and fats along with a wide variety of vitamins and minerals are to be consumed and a good balance of each is to be planned for. A nutrient that is comforting - due to the positive effect it has on specific brain chemicals such as serotonin and dopamine - necessary for energy production and easily stored as body fat if over-consumed it is often hard to strike the correct balance between eating enough carbohydrates to fuel our workouts and to support day to day living, while discouraging its transformation into body fat.
Though not related to fat storage (but just as unsightly when excessively produced), water retention often results from insufficient hydration; the more water we drink the more efficiently our kidneys will work and the faster any subcutaneous water can be eliminated from beneath our skin. Be sure to note any progress in your journals - however large or small - and extensively record all workouts and meals. While instinctive training methods are used successfully by experienced athletes to stimulate further results, and may even work for you sometime in the future, it is best, during these early stages, to consistently do what you have, during your initial goal setting, established will work best for you. The greatest victory comes from proving to yourself that you can achieve something of lasting significance.
A kind comment or an inspiring word from a fellow gym member or the smallest of gains recorded in your training journal can boost motivation levels. No one single foundation mentioned above will work in isolation; they must all be used simultaneously as part of a training plan geared for success. If you are seriously overweight, be happy with steady weight loss and do not become discouraged if you appear not to be losing fat fast enough.
So, by drinking enough clean, fresh water we can help to eliminate water retention while creating the conditions necessary for ongoing fat loss. Having confidence in your ability to overcome any setback - and there will be more than a few when faced with the complex task of transforming your physique - is a key requirement when working towards achieving long term fitness goals. So, only listen to those who wish to encourage you and be confident that you will complete all of the challenges that stand in your way. One way to remain positive in such a situation is to review what you have accomplished and note from this that success can be attained. Of all the foundations mentioned in this article, motivation and consistency underpin fat loss success.
If you can successfully incorporate these into your lifestyle there is nothing stopping you from creating your own fat loss transformation success story.
Talk to others who have experienced similar problems and issues and draw strength from them.




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Comments »

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