beginners workout routine for weight loss at home

#BEGINNERS WORKOUT ROUTINE FOR WEIGHT LOSS AT HOME PRO#

Chest, for example, includes two exercises: One is a compound movement (dumbbell bench press) that involves multiple joints (both the shoulder and elbow) to work the largest amount of muscle possible, and the other is an isolation exercise (dumbbell flye) that involves only one joint (shoulder) and targets the pecs to a greater extent. Several exercises from Week 1 are carried over to Week 2, but one move is added to each bodypart routine-with the exception of abs-so you can train all muscle groups more completely from multiple angles. Wednesday, Saturday and Sunday will be your recovery days. You’ll train a total of four days this week the split includes two upper-body days (Monday and Thursday) and two lower-body days (Tuesday and Friday), and each bodypart is trained twice. You’re only a week into the program, yet you’ll begin to train different bodyparts on different days with a two-day training split (meaning the entire body is trained over the course of two days, rather than one as in the first week). For example, if on your first set of lat pulldowns you used 140 pounds for eight reps, try using 120 or 130 pounds on set two and 100–120 pounds on set three. This is referred to in bodybuilding circles as a “reverse pyramid” (a standard pyramid goes from higher to lower reps), where you decrease the weight each set to complete the higher rep count. Notice in the workouts below that your first set calls for eight reps, your second set 10 reps and your third set 12.

#BEGINNERS WORKOUT ROUTINE FOR WEIGHT LOSS AT HOME PRO#

This rep scheme is widely considered ideal for achieving gains in muscle size (the scientific term is hypertrophy) and is commonly employed by amateur and pro bodybuilders alike. With the exception of crunches for abs, you’ll do 8–12 reps per set. In Week 1 you’ll perform three sets of every exercise per workout, which over the course of the week adds up to nine sets total for each bodypart, a good starting volume for your purposes.

Carefully read all exercise descriptions before attempting them yourself. Reason being, these are the exercises you need to master for long-term gains in muscular size and strength, so you may as well start learning them now. Notice we’re not starting you off with only machine exercises a handful of free-weight movements are present right off the bat. The exercises listed in Week 1 are a collection of basic moves that, while also used by advanced lifters, we feel are suitable for the beginner as well.

It’s important that you have a day of rest between each workout to allow your body to recover this makes training Monday, Wednesday and Friday-with Saturday and Sunday being rest days-a good approach. Train three days this first week, performing just one exercise per bodypart in each session. You’ll begin the program with a full-body training split, meaning you’ll train all major bodyparts in each workout (as opposed to “splitting up” your training). Week 3: Three-day split: Push/Pull/Legs.Week 2: Two-day split: Upper body/Lower body.How long has it been since you went to the gym regularly? Six months? A year? Five years? No worries: The following routines will get you back on track in-you guessed it-just four short weeks. This program isn’t just for the true beginner who has never touched a weight before it’s also suitable for anyone who has taken an extended leave of absence from training. In other words, one month from now you’ll look significantly better with your shirt off than you look now. After four weeks you’ll not only be ready for the next challenge but you’ll have built a significant amount of quality muscle. In this plan, your first month of training will be demanding, but not so demanding as to cause injury (or worse yet, burnout), and progressive in the sense that each week you’ll graduate to different exercises, higher volume, more intensity or all of the above. Let’s just call this the accelerated beginner’s guide to bodybuilding. Not that you’ll be a seasoned vet after four weeks, but if you can just get that first month under your belt, you’ll get yourself over the proverbial hump, where so many fail and give up, and set the stage for a lifetime of muscle gains. But we’re going to let you in on an interesting secret: It doesn’t necessarily take 8 or 12 weeks to get your feet wet in the gym. You’ve even seen plenty of them in our magazine over the years. In the realm of fitness, three-month workout programs dominate the landscape.

Beginners workout routine for weight loss at home