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WEIGHT TRAINING

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Beginners training program

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This program has been designed for beginners or anyone starting to workout for the very first time. In order to see results, you need to keep yourself motivated, follow an impeccable diet and perform cardio training and lift weights. 

Cardio: Start off doing at least 30 minutes, three times a week as a minimum. If you feel like you are able to do more than this, then increase your frequency and duration. Although you might be a beginner and have never worked out before, you might find that you are still quite fit.

As you progress and become fitter, focus on fitting in more cardio sessions and increasing the intensity to accelerate your fat loss. It is not uncommon for fitness enthusiasts to do cardio up to six days a week for maximal fat loss and a lean physique. Never do more than 60 minutes of cardio.

Learn more about cardio here

It would be ideal to fit in a cardio session before breakfast to speed up your fat loss and then do your weights in the evening. However, if that is impossible, then do your cardio after your weights.

Weight training

If you are a beginner and lifting weights for the very first time, it is best to start off doing a full body workout three times a week. Perform one exercise for each muscle group and allow one day of rest in-between. Here is an example:

Monday, Wednesday and Friday

Or

Tuesday, Thursday, Saturday

Each exercise is linked to a youtube video to show you how to do the movement. Each video is no more than two to three minutes long. Click here to learn more about sets and reps.

Rest for 30 seconds between each set. Your entire weight training workout should not take longer than an hour, unless you are planning to do cardio afterwards. Lift as heavy as you can manage and move at your own pace. Follow this program for eight to twelve weeks before moving onto the intermediate program.

The Workout:

Back: Lat pulldown 3 x 15 (3 reps, 15 sets) - watch video here 

Chest: bench flyes 3 x 15 - watch video here  

Legs: squats, 3 x 15 - watch video here 

Hamstrings and glutes: one legged cable kickback , 3 x 15 - watch video here  

Shoulders: seated shoulder press, 3 x 15 - watch video here 

Triceps: lying triceps extension, 3 x 15  watch video here 

Biceps: hammer curl, 3 x 15 - watch video here 

Calves: standing calf raise, 3 x 20 - watch video here 

Abs: reverse crunches, 2 x 20 - watch video here 

And

Plank (hold for 20-30 seconds) repeat twice - watch video here 

 

 

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