With new year you have resolved to make a new beginning towards fitter you. Now gaining muscles has become the ultimate goal of your life. There is no denying that the early stages of your bodybuilding regimen are best for improving strength. The fact that you are new to training helps your body to respond rapidly and also adapts faster to your weight lifting. Thus, expediting your muscle building process. However, the importance of a bodybuilding diet plan can never be ruled out in achieving your goal.
No matter whether you want to bulk up, lose fat or just want to stay fit, you will be needing a specific bodybuilding diet plan for beginners to get the desired results.
Gym diet is concerned, it looks like this and this also fits best as a beginner as well:
Breakfast:
1. First of all, NEVER EVER skip this meal i.e; breakfast. Your Breakfast at least should be very heavy and healthy.
2. Before having anything I will have 3 or 4 glasses of water every day.
3. Make use of oatmeals (mixed with milk), 2 or 3 boiled eggs (mostly white part and one whole), select any dry fruits 6 to 7 and the regular breakfast that is cooked in my home by your mom.
4. In addition to the present, I’ll the food made in proteins and carbs when my sweat.
Lunch:
1. I’ll have rice with dekaliter and vegetables and two hundred gram of chicken daily.
2.A proper dish containing virtually Carrot and Cucumber beside a glass of milk.
Mid-day Meal:
1. Eat some healthy fruits or a mixed fruit bowl almost containing all kind of fruit.
2. OR some fruit juice.
3. And some dry fruits also 5 to 6 of any type.
Dinner:
1. Rice, roti alongside full vegetables.
2. Have dish alongside the food.
3. once dinner, I’ll have some fruit like orange or apples or Muskmelon.
Back in the day you had rippling abs, vascular arms and a barrel-like chest. Or it might have been the athletic shape and sexy curves that brought you those second glances.
Either way, we’re here to get that back for you.
In just 3 months you’ll have dropped a jean size, ditched the excess weight and built your confidence higher than you ever though imaginable. If larger muscles or an athletic physique is what you’re after; you’re in the right place.
Whether it’s to improve your appearance and ramp up performance. If it’s to boost muscle mass, fitness or simply just to be confident in your beach clothes…
Truth No. 1: Muscles Grow With Big Lifts In The 8 to 12 Rep Range
Some people like to take a high-volume approach to muscle growth, insisting that challenging, high-rep sets flush the muscles with blood and trigger new growth. Other lifters are monogamous to big-weight lifts, clinging to the fact that to-the-brink sets will build the most muscle, even with very few reps. The middle ground, however, works for everyone — if it’s done right.
Jimmy Peña, MS, CSCS, a Los Angeles–based fitness expert, insists that the greatest gains in muscle come to those who stick to the most proven rep range for muscle growth — eight to 12 reps. “This is the range that is most known, physiologically and anecdotally, to elicit muscle growth,” he says.
Amazingly, there are still debates in fitness circles about which exercises should be used to build mass. Some argue that the greater the variety of exercises, the greater the stress placed on your musculature, the greater your growth in the long run.
“That’s ridiculous,” Peña says. “You can always add variety with single-joint moves, but if gaining mass is your primary goal, you need to stick to bread-and-butter, compound exercises like the bench press, squat and deadlift. Forcing multiple muscle groups to work in concert against progressively heavier resistance is the way to go, period.”
Applied Truth: In this program, you won’t ever perform a set with less than eight or more than 12 reps. Because this is the optimum rep range for hypertrophy — your main goal these 12 weeks — it makes no sense to deviate from it for novelty’s sake. Also, single-joint movements will be a rare find. Major lifts comprise the bulk of the exercises here. Truth No.2: Add Little Weight Increments
This is one of the biggest mistakes that gym novices make, adding too much weight, too soon. Adding too much weight to what you can lift before your muscles have had enough time to develop and grow stronger, will only increase the risk for injury.
Making small weight increments to your lifts (or even isolation movements) will allow your body to grow and adapt to progressive overload. This is one of the most basic ways to grow stronger and bigger.
Truth No. 3:Training To Failure (And Beyond) Is Required
One of the most misguided gym practices is stopping a set at a certain number when you clearly had more in the tank. Almost every time you see a prescribed rep range, in this magazine or elsewhere, the goal is to hit failure at that number. Failure is the point at which you can no longer perform reps with good form on your own. So if you bang out 12 reps when you could have done 15 or 16, you’re missing out on a slew of anabolic benefits.
“The key for any set that is based on a particular rep or rep range is to select a weight that causes you to fail at that particular rep,” Peña says. “Weight selection is of paramount importance to this program and just about any other. Hitting failure at these rep ranges triggers the pathways in your body where growth occurs. Going with a weight where you can complete more than 12 reps will instead move you more into the endurance-building zone.”
You can also get additional hormonal benefits by adding key intensity techniques to your sets. Extending sets by lowering the weight and continuing to perform reps after initial muscle failure, also known as drop setting, is one easy way to squeeze even more growth-inducing intensity into your workouts. Another way to build mass fast is by taking short, calculated breaks to take advantage of your body’s rapidly replenishing, explosive-energy stores so you can continue for a few more reps. This is known as rest-pause training. Variations on both techniques will be used in this program.
Training to failure, and beyond, causes additional damage within the muscle bellies which, when paired with proper nutrition, is the ideal environment for exponential growth.
This is the muscle transformation plan for you. Monday – Chest and Triceps
Tuesday – Back and Biceps
Wednesday – OFF
Thursday – Shoulders, Traps and Forearms
Friday – Quads, Hamstrings and Calves
Saturday – OFF
Sunday – OFF
Chest and Triceps Workout
Bench Press – 3 sets of 6-10 reps
Incline Bench Press – 3 sets of 6-10 reps
Weighted Dips – 3 sets of 6-10 reps
Dumbbell Flyes – 2 sets of 8 to 15 reps
Dumbbell Pullovers – 2 sets of 6 to 12 reps
Standing Tricep Cable Pushdowns – 4 sets of 6 to 12 reps
Seated Two Arm Dumbbell Extension – 3 sets of 6 to 10 reps
Back and Biceps Workout
Deadlifts – 4 sets of 5 to 10 reps
Pull ups/Weighted Pull Ups – 3 sets of 6 to 15 reps
Dumbbell Rows – 3 sets of 6 to 15 reps
Seated Cable Rows – 3 sets of 6 to 12 reps
Barbell Curls – 4 sets of 6 to 12 reps
Concentration Curls – 3 sets of 8 to 15 reps
Shoulders, Traps and Forearms Workout
Military Press – 4 sets of 6 to 12 reps
Seated Arnold Press – 3 sets of 6 to 12 reps
Power Side Laterals – 3 sets of 8 to 15 reps
Reverse laterals – 3 sets of 8 to 15 reps
Power Shrugs – 3 sets of 5 to 10 reps
Wrist Curl Over Bench – 2 sets of 10 to 20 reps
Static Barbell Hold – 2 sets for maximum time
Quads, Hamstrings and Calves
Squats – 4 sets of 6 to 15 reps
Leg Extensions – 3 sets of 8 to 20 reps
Leg Curls – 3 sets of 8 to 15 reps
Romanian Deadlifts – 3 sets of 6 to 12 reps
Seated or Standing Calf Raises – 4 sets of 6 to 20 reps
“If there’s one thing that’ll earn you respect in the gym, it’s a powerful, chiseled upper body—and that starts with your chest,” says Simon King Opens a New Window. , P.T., owner of Cre8 Fitness gym in London.
For well-defined pecs, you obviously need a workout that’ll add inches to your chest, and this routine is the perfect starting point.
This workout will hit your chest from every angle to increase strength and muscle size, King says. And don’t sweat it if you’re completely new to lifting: “Every Herculean physique achieved had to start from nothing,” he adds.
As a beginner, your main focus has to be lifting safely with proper form and light weight.
Incline dumbbell
1. Incline dumbbell press – 3 sets of 10-15 reps. while you sense comfy with the mechanics concerned on this exercise you may flow directly to the use of a barbell rather, remembering to maintain right form.
Incline dumbbell flyes
2. Incline dumbbell flyes – three units of 10-15 reps. achieved nicely, this exercising is right for internal and outer %.
Push-ups
3. Push-ups – three units of 10-15 reps. keep your frame directly from head to knees and lower your body until your palms shape right angles. accomplished well, the old-fashioned push-up still offers advantages to the chest muscular tissues.
as with all sporting events you want to take care in scheduling specific frame elements. to begin with, you must incorporate your chest sports into an application much like the one counseled under:
1st Day: Biceps, lower back, Abs
2nd Day: Hamstrings | Shoulders | Abs
3rd Day: Quads, Forearms, Calves
4th Day: Triceps, Chest, Abs
For a primary couple of weeks, the whole one set however then add one set every week to a maximum of three. at the quit of three months, you may be prepared to move on to extra-intensive intermediate degree sporting activities.
Most athletes new to lifting focus on the chest. After all, that’s the most time-efficient way to look stronger and more muscular, whether you're in a form-fitting T-shirt or shirtless.
And while there are plenty of other muscle groups that will create that "dominant" physique, like back and shoulders, there’s no doubt that a strong, V-shaped torso with sculpted pecs is the foundation for a chiseled physique. Many lifters find the chest easier to train than other areas because just about any exercise where you grab a weight or a bar works the chest, at least to some degree. Even on days where there’s more of an emphasis on back, shoulders, biceps—even legs—your chest comes along for the ride.
The popularity of “core” training in the last 15 years has placed more of an emphasis on chest exercises that mimic the movements of sport or everyday life. But guess what? Most any pulling or pushing does just that. However you define the core, it includes the chest.
Some exercises target the chest especially well—and those are the ones we’ll focus on in this ideal chest workout for beginners. But take note: Just because it’s for beginners does not mean it will be easy.
For beginners, three safe but powerful exercises are encouraged:
Incline dumbbell
1. Incline dumbbell press – 3 sets of 10-15 reps. while you sense comfy with the mechanics concerned on this exercise you may flow directly to the use of a barbell rather, remembering to maintain right form. Incline dumbbell flyes
2. Incline dumbbell flyes – three units of 10-15 reps. achieved nicely, this exercising is right for internal and outer %. Push-ups
3. Push-ups – three units of 10-15 reps. keep your frame directly from head to knees and lower your body until your palms shape right angles. accomplished well, the old-fashioned push-up still offers advantages to the chest muscular tissues. 4 Best Harmful Muscle-Building Myths Uncovered
as with all sporting events you want to take care in scheduling specific frame elements. to begin with, you must incorporate your chest sports into an application much like the one counseled under:
1st Day: Biceps, lower back, Abs
2nd Day: Hamstrings | Shoulders | Abs
3rd Day: Quads, Forearms, Calves
4th Day: Triceps, Chest, Abs
For a primary couple of weeks, the whole one set however then add one set every week to a maximum of three. at the quit of three months, you may be prepared to move on to extra-intensive intermediate degree sporting activities.
People tend to overcomplicate fitness. Tell your friends you want to get stronger, and you’ll quickly amass more advice than you’ll know what to do with. From bodyweight devotees to kettlebell aficionados, yogis to CrossFitters, it's easy to feel overwhelmed by the variety of strength training programs out there (and give up on the idea altogether).
Fortunately, we’re here to simplify strength. All you need to become stronger is one simple piece of equipment, found in practically every gym: the barbell. Why the Barbell? When it comes to strength training, a barbell is one heck of an effective tool. Sure, you could do bodyweight exercises from now until forever, but if you want to truly reach your strength potential—that is, your ability to move heavy sh*t—you’ll want to use free weights. We’re talking nothing but a steel bar and some plates. The barbell functionally challenges your muscles, joints, and balance all at once, which research has proven can lead to significant strength gains compared to traditional exercises. Above all, it’s measurable: As you slap more weight on the bar, your improvement is undeniable. It just feels good. And if we know anything about fitness, it’s that being strong is good for you. Strength correlates with a longer lifespan and a reduced risk of diabetes.
The Big 5 Barbells are accessible for both men and women of any age. And the best part? All you need to get stronger are these five simple moves, according to Tony Bonvechio, a trainer at Cressey Sports Performance in Boston. These are compound movements, meaning they work multiple joints and muscle groups at once. Compared to isolation exercises, like bicep curls, compound exercises burn more calories and get more work done in less time. Plus, they're generally more functional: Learning how to safely pick a heavy object off the ground, as you do in the deadlift, is more likely to carry over into real world situations than a lateral raise. 1. Back Squat
A. Make sure the “J-cups” (the brackets that hold the barbell) are at shoulder-height, says Dell Polanco, head coach of Brick New York (pictured). With your feet shoulder-width apart or a tiny bit wider, rest the barbell on your traps (the wide, flat muscle that covers the top of your back and bottom of your neck) and grasp the bar with both hands facing forward and the elbows pointing down. Your arms should form a rough “W” shape. B. Keeping your spine straight and core braced, first push your hips back, then bend your knees. Pause when your butt is just below parallel with the floor, push through your heels, and rise to starting position. Muscles worked: Quads, hamstrings, hips, glutes
2. Bench Press
A. Place
J-cups in position. Lie on the bench with the bar racked above your
upper chest and place your hands shoulder-width apart or a little wider.
Lift the bar and bring it down across your sternum so that your arms
are at about a 45-degree angle from the chest (not flared out to the
sides). B. Keeping your wrists straight, push the
bar up and very slightly back toward your head so it finishes over the
shoulders. Keep your shoulder blades contracted, engage your glutes, and
drive heels into the floor throughout the movement. (Position your feet
so they’re not too far away to engage your glutes, Polanco explains.) Muscles worked: Chest, triceps, shoulders
3. Barbell Row
A. Bend over until your torso is parallel with the floor. B. Grab
the bar at shoulder width, with both palms facing you. Brace your core
and pull your elbows toward the ceiling, bringing the bar to your lower
chest. Squeeze the shoulder blades together to emphasize scapular
strength. Return the bar to the floor between sets.
Muscles worked: Back
4. Deadlift
A. With the bar on the floor, roll it so it’s practically against your shins. Stand with your feet a little wider than shoulder-width apart. Point your toes forward or at 11 and 1 o’clock. Bend your knees a little and your hips a lot as you grasp the bar slightly outside of your legs. B. Brace your core and lift the bar by squeezing your glutes, thrusting your hips forward, and pulling your torso back and up. Be careful not to bend your knees or drop your hips too much, or keep your torso too upright, Bonvechio says. “It's a hinge, not a squat, so the hips should be above the knees and the torso should be at about a 45-degree angle to the ground.” Muscles worked: Glutes, hips, hamstrings, lower back
5. Overhead Press
A. With feet shoulder-width apart, rest the barbell on your clavicle and grip it with your elbows pointed down and forearms perpendicular to the ground.
B. Taking care to pull your chin back a little (to avoid smacking it with the bar), drive the bar upward in a straight line, locking out the elbows. Once the bar clears your head, bring your chin back to its original position, so the barbell is right above your head or even a little further backward. Reverse the movement. Be careful not to arch your lower back too much throughout the movement.
Muscles worked: Shoulders, triceps
Bodyweight Exercises
These four bodyweight exercises are also incorporated into the eight-week program.
1. Single-Leg Hip Thrust
Lie on the ground with your knees bent at about a 45-degree angle. Lift one foot straight up into the air, as high as possible, and thrust your hips to send it even higher. (For a better range of motion, perform the hip thrust with your upper back on a bench.) 2. Chin-Up
Grab a bar you can hang from with palms facing toward you. Pull your elbows down and lift your chin to the bar. (If you're not quite at that level, don’t sweat it—just try an inverted row or one of our favorite pull-up substitutions.) 3. Lunge
Take a big step forward, lower your body to the ground until your thigh is parallel with the floor, and return to stand. Switch sides. 4. Plank
Start in push-up position. Hold, keeping your body rigid, your core tight, and your glutes squeezed. (The side plank is also used in this program: Turn sideways, balancing your weight on one hand and the side of the same foot. Be sure hips are lifted so your body forms a straight line from ankles to shoulders.) The 10-Minute Warm-Up
In the spirit of simplicity, perform the same warm-up before every workout. Foam Rolling: 2 Minutes
To speed recovery and help prevent injury and soreness, grab a foam roller. (This is more important for advanced lifters than beginners, but it’s a great habit to get into.) Bonvechio suggests rolling the following body parts for 30 seconds each:
Glutes Quads Upper back Lats (sides of your upper back)
Mobility: 8 Minutes
These exercises will activate your muscles and prepare your body for the work that’s to come. 1. Deep Squat Lat Stretch
Sit in a very deep squat with arms stretched in front, holding on to something like a bar, rail, or TRX that you can lightly pull back on. Hold for 5 deep breaths. 2. Dead Bug
Lie on your back with arms and thighs pointed up in the air, keeping your knees bent. Without bending elbows, bring your right arm to the ground above your head and your left leg down and out straight. Return to starting position and repeat with opposite limbs. Do 5 reps per side. 3. Kneeling Glute Mobilization
Start on all fours. Put the ankle of one foot into the inner knee of the other leg and sit all the way back, keeping your arms straight. This will stretch your glutes and should feel a little like yoga pigeon pose. Do 8 reps per side. 4. Forearm Wall Slide
Facing a wall, place your forearms on a wall, with hands pointing upward and your arms in the shape of a “W.” Slide your arms up the wall until they’re straight, bring them down, and pull them off the wall with your shoulders. Do 8 reps. 5. Walking Spiderman With Hip Lift and Overhead Reach
Lunge forward and bring both hands to the ground in front of you, inside your front leg. Keeping your hands where they are, straighten both legs for a nice stretch. Then bend your knees back to the lunge and twist your torso so one hand is high in the air and the other is still by your front foot, forming a letter “T.” Return to standing. Do 5 reps total per side. The Workouts
We know you might be thinking, “I thought they were keeping this simple!” but listen up: The entire eight-week training program has just two workouts. Workout A
Back squat: 3 sets of 5 reps Bench press: 3 sets of 5 reps Barbell row: 3 sets of 5 reps Single-leg hip thrust: 3 sets of 10 reps per side Plank: 3 20- to 30-second holds Workout B
Deadlift: 3 sets of 5 reps Overhead press: 3 sets of 5 reps Chin-up: 3 sets of 8 reps Bodyweight lunge: 3 sets of 10 reps per side Side plank: 3 15- to 20-second holds per side
Each week, follow these workout schedules. Weeks 1, 3, 5, and 7
Monday: Workout A Tuesday: Rest Wednesday: Workout B Thursday: Rest Friday: Workout A Saturday: Rest Sunday: Rest Weeks 2, 4, 6, and 8
Monday: Workout B Tuesday: Rest Wednesday: Workout A Thursday: Rest Friday: Workout B Saturday: Rest Sunday: Rest
FAQ 1. How long should I rest between sets?
“When you’re starting out, rest isn’t terribly important,” Bonvechio says. “You’re really trying to learn the skill and coordination of the lift rather than trying to lift a lot of weight.” A good rule of thumb: Rest three to five minutes between sets of barbell lifts and about one minute between bodyweight exercises, he suggests.
2. How heavy should I lift?
“Start with lifting just the bar, then add increments of five or 10 pounds each time you do the workout,” Bonvechio suggests, adding to pick a weight that allows you to have three reps left in the tank when you finish. That’s heavy enough to get you stronger but light enough that you won’t miss reps or deteriorate your form.
3. What about cardio?
”Cardio on off days is a good idea for most people,” Bonvechio says. He suggests two days of cardio on non-lifting days, with one day being low intensity—say, 20 to 30 minutes of walking or biking at an easy pace—and one day being high-intensity intervals, like sprints on a hill, a bike, or flat ground for 10 to 15 minutes.
What’s Next?
Bonvechio says that beginners can pretty much continue this workout schedule indefinitely. Add weight with each workout, and once you can’t slap any more pounds on the bar, well, you’re not a beginner anymore! Looking for more? You can train with Bonvechio online or check out more online training programs from Eric Cressey.
One final note: “The No. 1 most important thing for beginners is to just master the technique,“ Bonvechio says. “It’s like throwing a baseball or shooting a basketball—it takes a lot of practice. That’s why frequency is so important.” In the end, focus on form over ego, and you’ll become stronger than you ever thought possible. The power is yours!
The early stages of your bodybuilding journey are the best time to make strength and size gains. Being new to training, your body responds and adapts rapidly to lifting weights and builds muscle at a faster rate. You can expect a gain of around 1 to 2 pounds per month when exercising properly, notes trainer Barry Lumsden. Getting the best from your training regime also requires a solid diet plan, however.
TRY TO DIVIDE YOUR MEALS INTO SEVERAL SMALLER MEALS RATHER THAN A FEW BIG ONES.
If you're like most people, you don't eat enough fruits and vegetables each day. Unless you're big on rough bread or eat bran flakes for breakfast, chances are good you're not getting enough fiber.
This is a big mistake, as fiber is a necessity for keeping your digestive system in shape. You need a stomach that can keep up with your new, more intense nutritional needs without acting up, so make it a habit to get some type of fiber with each meal you have (except immediately after workouts).
The importance of water cannot be overstated. If you get dehydrated, your ability to function properly drops like a rock. The negative effects range from sluggishness and fatigue to headache and mental meltdown. Make sure to drink water, not coffee or soda, through the day, even on non-workout days.
Many bodybuilders make a gallon of water a day a good goal, but you probably want to adjust that number to your body size, climate and level of activity.
Try to divide your meals into several smaller meals rather than a few big ones. This will help stabilize your blood sugar levels and ensure a continuous flow of nutrients for your body. Avoid carbohydrates late at night. Carbs are your primary source of fuel for workouts, much like gasoline works for your car.
However, unlike a car you can't fill up the tank and have it stay nicely filled until morning. Instead, a big load of carbs before bedtime is more likely to be processed and stored away as body fat since there is no immediate need for the surplus energy.
To continue the car-analogy, this leaves you with a mostly empty tank by morning but you'll have gained an extra pinch of fat. If you want a late-night snack, go for something entirely or mostly protein, since protein is unlikely to be stored as body fat and has the added advantage of providing extra "building blocks" for the time when your body goes into repair-mode, i.e. sleeps.
At this point your goals are to clean up your diet and to get in the habit of tracking exactly what goes into you on a daily basis. We'll dive deeper into strategies for gaining or losing weight in the Intermediate chapter, but let's start with establishing a baseline of sorts for yourself.
First off, get a diet log that you can bring along in your daily life. This may be another section of your training log, it can be an app on your phone, or it can be a small notepad that you carry in your back pocket.
Either way, you should have a grid with columns for when, what, and calories. If you want to make it easier for yourself down the road you can also add columns for protein, carbohydrates and fat.
Your next step is to start writing down everything you eat through the day. Keep a close watch on yourself so that you stay honest if you have a candy bar, write it down immediately so you don't conveniently "forget" later on.
Most prepackaged food is easy to track since federal law dictates that they must have nutritional information clearly marked on the packaging. Simply copy down the numbers into your log, but beware!
Manufacturers often try to make their products seem less calorie-dense by using dwarf-sized servings. Adjust the numbers to match your real serving size. In my humble opinion, anyone who honestly considers a pint of juice to be two servings is weird.
As for non-prepackaged foods, such as fruits and cooked meals, you can buy a cheap calorie-counting book that should give you an approximation based on weight or volume. Pick ones that shows the protein/carb/fat-breakdown of different food types.
Tracking your eating patterns will help you resist junk food binges, simply because you are now forced to face up to just how many calories each such occasion really adds. Ignorance may be bliss, but ignorance certainly won't help you get ripped.
Further improve your eating habits by adhering to the basic pointers outlined earlier in this section. Simply put; clean up your diet and establish new, healthier eating patterns so that you're ready for the more advanced stuff later. Here is a basic, clean diet plan for an active weightlifter looking to pack on muscle.
SUPPLEMENTS
Sport supplements can be a great aid in your efforts. Not only can smart use of supplements ensure you get enough of all nutrients you need to function well, you can even give yourself an extra edge in terms of strength, recovery speed and injury prevention.
However, navigating the seemingly endless list of supplements with the most fantastic claims can be challenging for experienced bodybuilders and daunting to beginners.
You know how it feels when you click on a tasty-looking recipe, only to find out you need 28 different ingredients, 2 hours, and some weird kitchen gadget you’ve never heard of to make it?
That’s how it can feel when you decide to get in shape.
You figure you’ll just lace up your sneakers and get started — but then you’ve got magazines and message boards and friends and trainers bombarding you with workout tips about heart rate zones and cardio and weightlifting and some aggressive-sounding thing called HIIT.
Wading through all the information and deciphering what’s fact from fiction can be overwhelming, but don’t get discouraged.
You don’t need to be a fitness expert to get results. Armed with a bit of basic info, you can start seeing progress quickly, which can make all the difference when it comes to staying motivated and sticking with your program.
Tips And Tricks
You
should realize a few facts before going to the workout regime. A body
transformation needs a change in the whole lifestyle. Only starting the
workout will not be enough. You need to realize your target. Is it
getting big or losing weight? Decide your diet according to your target.
The form is the most necessary element while starting a workout. You
need to know the correct method to perform a workout to safeguard
yourself from any injury that might occur. Also, the repetition of each
exercise should be kept higher in the beginning. You must not stop
working because of the soreness. The body needs some time to get into a
flow.
Exercises
Chest
Military press
Incline bench military press
Shoulders
Military press
Back
Lat pull down Biceps & Triceps
Biceps & Triceps
Barbell curls
Cable extension
Leg Press
The
ones who have to lose weight must do cardio for at least 30 minutes
every day. You should wait for almost 3 months to get some change. All
that is required is some hard work to reach towards your goal.
Diet
Food is an important component if you wish to go for beginner workout.Poor diets will lead to failures.
Mostly you need to eat every 3 hours. The food that you consume must be
rich in protein such as whole eggs, protein shake. Green leafy
vegetables are a must. Incorporate all the basic fruits of your diet.
You must avoid eating any kind of junk food if you are willing to pop
those muscles. Water is the life savior. Drink as much water as you can.
Do not miss your meal. Divide your meal into smaller parts and rather
than consuming big ones. You need to count the calories that you have
consumed each day. Maintain a diet log. Write down everything that you
have consumed throughout the day. Consuming processed foodis
a big No. You can consume supplements but only when you have figured
out that what does your body require. Do not completely get dependent on
supplements. Use them as minimum as you can.
How To Start?
In
the beginning, if you are following the beginner workout, your goal
must be to lift right. Get the basic movements to avoid the chances of
injuries. You must hire a personal trainer or get some help from your
friend you happen to be into bodybuilding. A person who knows about
bodybuilding will always guide you properly. He/she will figure out that
what you need and what is useless for you. You need not go beyond the
limit for any kind of exercise. Define a long-term goal for yourself
which will keep you motivated throughout. Keep tracking your progress
towards your goal. Once you complete at least half of your target,
reward yourself. This will keep you going for a longer period.
Another
important part is positive thinking. Workout with a positive mind and
you will achieve the result in no time. Take proper 6 hours of sleep
each day. And make sure that you don’t take large gaps in between. Large
gaps will nullify all your previous efforts and you will have to start
again from the beginning.
To all the
newborn bodybuilders, stay motivated and positive. Your goals are just a
few steps away. Do not leave the hands of patients in between. All the
best.
These tips will give you super-fast results, whether you're a newbie, a regular, or a fanatic.
Tips for Beginners Whether you've been working out for two weeks or two decades, you're probably making mistakes that prevent you from getting optimal results. Here are some exercise dos and don'ts from top fitness pros.
1. Warm-Up
The basic rule before starting any physical activity is to warm up. Warm up will increase the blood circulation in the body which will reduce all kinds of pains, injuries and other complications. Warming up the body will help the muscles to loose and you will be able to perform the exercises efficiently.2. Work out every day
Work out every day. That's right, seven straight. "It's important for beginners to form an exercise habit. Doing something daily, even if it's small, helps with consistency," says Liz Neporent, a New York City-based trainer and coauthor of The Fat-Free Truth. For the best results, don't overwhelm yourself. Neporent recommends aiming for 30 minutes of cardio every day and strength training twice a week for two to three months, or until you feel that exercise has become an ingrained part of your daily routine.
3. Exercises
Do not begin with some heavy exercises in the start even if you have done with the warm up. You should always start off lightly doing some slow and light exercises to build up the endurance for some more strenuous exercises. Begin with some easy exercises like brisk walk and jogging and even do these simple exercises for a shorter duration in the beginning.
4. Warm Down
The third and the important step is the warm down which is equally important. This can be done through stretching. Stretching helps the muscles to become tight again and is important for proper shaping as well growth of the muscles. Stretching also helps the flow of oxygen and blood to the muscles.
These are the four basic exercise tips for beginners which will help you to develop your stamina and with few days practice you will move on to some more heavy exercises depending on your endurance and limits.
Start building a solid training base and take the first steps towards achieving goals.
The beginners weight training workout program is designed to work your upper body and thigh muscle groups. If your aim is to begin weight training to assist with weight loss, then also perform a suitable lower body workout, as your larger leg muscles will use more calories, and thus give you greater results. (Suitable workouts can be found within our members area).
As a beginner, I would certainly look at reading the notes on strength training to help you choose the correct weight for you and avoid the risk of any muscle injury by simply trying to work the muscles beyond their capabilities.
Your aim should be to establish correct technique whilst lifting a suitable weight. The weight you need to lift, will be as much as is comfortable for the reps outlined, with the last 2 - 3 reps becoming hard but not impossible to lift with good technique.
If your lifting the weights with bad technique, then you're not isolating your muscles and basically wasting your time if your aim is to get stronger, toner looking muscles.
For best results you will want to train with weights 2 - 3 times per week for about 30 - 45 minutes, working on 2 or 3 different muscle groups for each workout. Combining C.V. (aerobic exercise) training with your weight training will help develop correct muscle tone, and also a reduction in body fat.
Adjust your weights gradually, once you can lift the set number of reps comfortable, take the weight up slightly, bearing in mind that you may not be able to still do the same number of reps as before.
Stop immediately if you feel any pain or discomfort whilst lifting, do not work to failure, rest when you need to, either between each exercise for ideally 30 seconds to 2 minutes, and between training sessions. Aim to train with a minimum of a days rest between sessions.
Setting goals is a good way to stay motivated, however make sure that they realistic, too many people quit training, as they don't see any results. Results take time, and because they are gradual are often hard to see for yourself. Taking photo's or simple body measurements is a good idea, so that you can monitor your progress every 6 -8 weeks.
Record the amount of reps, sets and weight you can lift, with your key aim to be able to move on to a slightly harder program. Staying with the same program week in week out, will only be a maintenance program. In order to develop to become fitter and stronger, you will need to adjust your program, with either new exercises, or method of lifting.
Strength training can be intimidating to a fitness newbie, especially if you've never operated one of those machines with the pulleys and levers, or you don't want to go toe-to-toe with that tan, grunting guy. However, strength training is a crucial part of getting fit that just can't be ignored. Cardio alone doesn't cut it. I repeat: cardio alone does not cut it. Now I'm not saying you should be able to bench press like Arnold, but even a few days of light strength training each week can do wonders for your health—and not to mention, your physique.
