Thread: Beginner Excercises

Hello,

I am just starting to get into fitness and want to lose my belly fat. I have been inactive but am looking for some beginner excercises that can help me build up my strength....

What should I start with?

Markus:

You can do exercises to strengthen your abdominals and tighten your obliques (the muscles that run alongside your sides and waist) but if you have excess fat in this area, those newly toned muscles won't be visible!


Therefore, you will also need to lose a little body fat --cardiovascular workouts are great for this, like fitness/power walking, aerobics, jogging, etc.

Additionally, you'll want to increase your muscle mass. Muscle weighs more than fat, but it makes you appear much leaner. And you will find that your body will burn calories more efficiently when you have more lean muscle mass.

Also, increasing your lean protein intake (skinless white meat poultry and more sparingly, very lean cuts of beef) while also decreasing your fat and carbohydrate intake will be quite helpful.

Check out this page Easy Workout Tips to Balance Your Fitness Plan for more info. Also check out the site blog (AANF Site Blog) There, you'll find more fitness and nutrition articles to help guide you.

HTH



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Try walking…Stretching is good too…Cycling…hope that helps you…

For any beginner, it is ideal to have a breaking-in program. Typically two to three workouts in one week then a week off before hitting 3 to 6 workouts a week! considering workout duration will not exceed 50 minutes

your first week workout should look like this

Your 1st session

Squat #sets: 2 #reps: 15 rest: 60 Sec

Superset with full rest

Static Lunges #sets: 2 #reps: 15 rest: 60 Sec
Rows/dumbbell or bar/ #sets: 2 #reps: 15 rest: 60 Sec

Superset with full rest

Bench press #sets: 2 #reps: 15 rest: 60 Sec
Abs training #sets: 2 #reps: 15 rest: 60 Sec



Second session: The same #reps & #sets and of-course rest duration!

1. Deadlifts
2. Superset with full rest
- Shoulders press
- set ups / abs training
3. superset with full rest
- chin-ups / lats pull down
- reverse crunchs

Enjoy the pain !!!

all the best

For beginners, walking or running on a treadmill would be best.

Wow, thanks Pauvlos. That's a great program you suggested. I'm definately going to try that.

Either power walking, running or swimming would help you alot here. Try to concentrate on cardio work outs to loose the weight but make sure you also tone your muslces...

I used to play badminton and Volleyball. But due to exhaustion from work, I cannot find enough time to play these sports. I'd rather sleep.. Yeah I think I lost my motivation. Any tips?

I guess I have to follow mikin's suggestion.. Walking ^^

I think you should start with 75% Cardio, 25% weights.

It's important to get your lung capacity and heart rate up, and the weights will help tone muscle without over-doing it.

I would spend 20 minutes on the tredmill or walking prior to doing weights (for 10-15 minutes less than Cardio), then stretch as a cool-town, and up the Cardio.
Of course, eating healthy and a regular routine is a-must also.