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Title : Beginner's Guide to starting a successful exercise plan
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Beginner's Guide to starting a successful exercise plan

you want to start an exercise plan and lose weight. Where to begin? How and what exercises should you do? To be perfectly honest, I do not have a clear answer for you all, because an exercise plan varies depending on age, level of fitness, the time you have and more.

So what I will share with you today is the basis for beginners to start a plan of simple and effective exercises. This may sound complicated, but once you know the basics and build from there, it is not difficult and can be very exciting.

How to Start an exercise plan

I'll try to keep it simple, so I'll break it down into 5 easy steps.

1. Assess your situation

Only you know what is best for himself. So the questions to ask are:

How long can devote to exercise? How many days a week? What time of day?

If you can dedicate one hour of exercise every day, that's great. However, if you can only spend 15-30 minutes a day is absolutely fine too.

Working out for a longer period of time, does not mean necessarily faster or better results. Instead, it is how consistent and efficient training is to achieve the best results.

For example, if you are a busy working mother, and you can only spend 10-20 minutes every day, so ... start with that! A short workout is better than nothing. No matter how short your workout is, you will still be burning calories and still will build lean muscles.

So whatever your time commitment is, work with it, be consistent and have discipline. Success comes with hard work, determination and give no excuse.

Before starting a training program that need to be physically and mentally ready and willing to make changes in your life. Another common question is:

What is the best time to exercise?

Again, this goes back to the evaluation of their situation. There is no such thing as "the best time to exercise." Training when it is most convenient for you, because then you are more likely to stick to your routine.

So start by assessing your situation and see how you can make small changes in your lifestyle. I'm not asking to take drastic measures or to make enormous sacrifices, but to work with the situation, adapt and create a training time that is most effective for you.

Now that you know your commitment and are ready to make changes, the next step is to find out what exercises should you do?

2. What exercises should you do?

This may be the most confusing part. A typical workout should start with a warm, real training and end with a cool down. For beginners, it is important to work in total body exercises that focus on the core muscles to burn fat, build lean muscle and lose weight efficiently.

is important to know that can not spot reduce fat ! This means doing 100 sit-ups every day will not give you a flat stomach. Instead, doing full body workouts, focusing on all major muscles, including your core will help burn belly fat and give you a flat tummy.

For example, a training plan can be:

Monday, Wednesday, Friday - strength training: Upper body exercise routine

Tuesday, Thursday, Saturday - Cardio: Cardio exercises more effective

Sunday -. Rest day

What is the difference between strength training and cardio?

Strength training or weight lifting are exercises designed to improve strength and build lean muscle. Strength training is important because the more lean muscle you have, the higher your metabolic rate and your body will burn fat more efficiently, even when you're at rest. This includes squats, lunges, tricep pushups, dips, pull ups and more.

cardio or aerobic exercises are exercises that are intense enough to increase your breathing and heart rate to a continuous and consistent pace. Cardio exercises are important to increase endurance, burn calories and excess body fat. This includes running, cycling, swimming, hiking, dancing and more.

A combination of cardio and strength training is key to losing weight and also to achieve faster results. If you do your workout every other day (3-4 times per week), then cardio and strength training are combined in each session.

3. How many reps, sets, rest or time to lift weights?

These are mainly for endurance training.

sets refer to repeat the same exercise a certain number of rounds. Beginners should start with 2 games as you go and can increase to 3-4 sets per exercise.

repetitions or repetitions refer to the number of time an exercise is performed during a game. General guidelines for beginners to burn fat while building some muscles, maintain 8-15 repetitions for each set.

The best way to determine how heavy it must raise is: If you can lift more than 15 repetitions of an exercise without much effort and without any problems, then the weights are not heavy enough for you. You may even have to increase weight or to alter the training and what is more difficult. The weights used must be heavy enough to only perform 8-15 repetitions allowed.

If you are performing many repetitions, which means 15 reps, then I would suggest to keep the rest time of one minute or less. Beginners start resting 1 minute between sets. As you progress, reduce the rest time of 45 seconds, 30 seconds and up to 15 seconds. Keep an eye on your time off is crucial to burn fat more efficiently. Less downtime means that you will keep your maximum heart rate throughout the workout, turning your body into a fat burning machine.

4. Keep track of your workout

This is a great way for you to know you've progressed. So having a fitness magazine and track all your workouts. A typical daily fitness would be:

- the day;

- time;

- the duration of the exercise;

- made training;

- repeats;

- sets;

- dwell time;

- used weights

Today there are so many fitness applications that can be used to track your progress and to make it really fun..

Keeping track of your training is one of the most important ways you know you've progressed and for you to stay accountable to your goal. For example, you will know if he managed to fit into training 5 times a week or if you are sticking to your healthy eating plan. These data are essential to show you results and to continue playing.

5. Repeat!

With all these steps and knowledge, nothing will be valid if action is not taken and repeat these steps. So act now and repeat! Practice makes perfect!

So choose your exercises fitneass.com, build your exercise plan and repeat the same routine for the next 4-6 weeks. Beginners, remember that at least 4-6 weeks for your body to adapt to an exercise routine and see the progression. Stick to the plan and will only get stronger from when you started.

Do not wait until you have achieved your goal of being proud of yourself, be proud of yourself for every step toward your goal. Keep fit!

source: www.fitneass.com

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