Tuesday, April 24, 2012

Fat Loss Workout for Beginners

by Ed Scow, NSCA-CPT (aka The Fit Dad) - Fitness and Nutrition Expert to the true superheroes - busy Moms and Dads! and Author of Fat Loss To Go

Are you looking for a Beginner Workout?

Have you never done a fat loss workout and just need to get something started, that won’t have you unable to get out of bed the next morning because you’re so sore?

Or maybe you’ve done a workout program in the past, but you’ve taken a couple years, or decades, off and want to get started again and are looking for a new workout for beginners.

That’s a very wise move on your part because workouts for beginners should be a lot different than a fat loss workout designed for someone who’s been training regularly for years.

Workouts for beginners should be focused a lot more on “foundation” type movements that will help strengthen every single part of your body before you move into more difficult moves that work your muscles harder.

When I say foundation type movements I’m usually referring to movements that really work the core.

Exercises like planks, push-ups, bird dogs, minor twisting movements, rows, etc.

All of those exercises I mentioned above should be included in any workout for beginners.  They should never be excluded.

The reason is that most beginners have very weak cores.  You probably sit too long, which gives you a weak low back and stomach.  While sitting you probably round your shoulders, which makes your chest tight and makes your upper back weak.

Not only are you sitting too much, but you’re not very active otherwise, which is why most workouts for beginners don’t have too much volume.  It’s wise to start out slowly and build up.

All of those things need to be corrected before getting into a more intense workout.  If they’re not, you’ll most likely injure yourself before you reach your goal.

Here’s an example of a workout for beginners:

Perform these exercises in a circuit fashion, moving from one exercise to the next with little to no rest.  When you’ve done every exercise once, rest 60-90 seconds and repeat once.

1A)  Push-up – 8 reps

1B)  Bodyweight Squat – 10 reps

1C)  Plank – 20 seconds

1D)  Hip Extension – 10 reps

1E)  Bird Dog – 10 reps

1F)  Stability Ball Back Extension – 8 reps

After you’ve completed that workout for beginners twice, that’s it.  You’re done.

This workout for beginners, if done properly, will strengthen your core as well as the rest of your body and prepare you for upcoming fat loss workouts.

Do that workout for beginners 2-3 times per week for 2 or 3 weeks, while mixing in some beginner interval training before moving on to more intense exercises.

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Ed Scow, NSCA-CPT (aka The Fit Dad) - Fitness and Nutrition Expert to the true superheroes - busy Moms and Dads! and Author of Fat Loss To Go

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