Beginner’s Workout Plan for Weight Loss
Hitting the gym with the goal of weight loss is one of the best choices you can make for your health. Beginners will need to know a few important points before they can effectively lose weight from a gym workout plan. The three main aspects when designing a gym-workout plan are: resistance training builds lean muscle, cardio burns fat and nutrition makes it all fall into place. Before you begin a gym-workout regimen, talk to a physician about the plan.
How you plan your workout schedule affects how much progress you make. Because your body requires time to rest between resistance-training workouts, schedule at least one rest day between two resistance-training days. A suitable schedule for beginners is three days of resistance training per week. One example schedule is Monday, Wednesday and Friday. Factor in three days of cardio per week along with the resistance-training days. You could do cardio on the same days as you do resistance training if you wish, taking a 30-minute to one-hour cardio session as a warm-up for the resistance-training session. Alternatively, schedule cardio sessions on the days after resistance-training days; this is a suitable choice if you feel that scheduling both cardio and resistance training on one day is too demanding on your body.
Monitor your weight-loss progress. Set clear methods of assessments that you can check every six weeks. Examples of assessment methods are body weight, fat percentage, waist size and strength. Many quality gyms provide such assessments to you as part of your gym membership. Do not to expect immediate results; instead set reasonable goals for every two months. A personal trainer will be able to help you set reachable goals.
Workouts: Strength Training
Your weight-loss schedule will consist of two types of workouts, one of which is resistance — or strength — training, including exercises with free weights, kettlebells and cables. Whether you choose free weights or machines depends on your current level of strength; these forms of equipment vary in difficulty level. For resistance training, choose 15 exercises that target all of the major groups of muscles in your body. Three basic exercises that should be incorporated into most weightlifting plans include squats, deadlifts and shoulder presses. Divide these exercises into three groups of five. For each resistance-training workout, perform the exercise in one of these groups; alternate groups throughout the week so that you can finish all 15 exercises by the week’s end. For each exercise, perform 10 reps, rest for three minutes in between reps and repeat twice.
For cardio, which is any activity that elevates your heart level for an extended period of time, choose one to three aerobic activities that you enjoy doing. Such activities can include swimming, spin classes or Zumba. Most gyms offer a variety of cardio classes targeted at beginners. Because you want to optimize weight loss, try to keep your heart rate at 60 to 70 percent of maximum for at least 30 minutes. You can use a heart rate monitor for this purpose, or many machines in the gym can display your heart rate.
Avoid making the mistakes common many newcomers to the gym by learning exactly how weight loss works. Cardio leads to fat loss, but overuse of cardio can lead to muscle loss, which can in turn slow down fat loss. Muscle growth, spurred by resistance training, can indirectly lead to fat loss, as lean muscle requires more calories. To maximize your weight loss, do both in moderation. Additionally, proper nutrition is key, as without it your body will not properly store muscle and may even eat away at muscle. Get plenty of carbohydrates before and after a workout and eat adequate amounts of protein throughout the day. Watch your caloric intake, trying not to take in more than you burn.