Start Your Fitness Journey Right: The Importance of an Efficient Workout Plan for Beginners
When joining a gym, the most challenging task is to figure out how and where to start. You can definitely take advantage of the trainer in the gym in this scenario. Most of the trainers inside a gym are bodybuilders, so oftentimes they teach you what they
Tt doesn't mean bodybuilding exercises aren't necessary or group classes don't work, but when you've just joined the gym, the exercise selection is quite different and quite unique to every individual. To know the basics, you must always remember the following:
1. Test your limits: This is a set of assessments like your posture, your weight, your BMI, your body fat percentage, your flexibility, and so on. This will help you identify your strengths and weaknesses and tailor a personalized workout plan.
2. No matter what your goal is, you must teach your body to move well and functionally. This should be done in a way that it mimics your activities of daily living. Pushing, pulling, bending and lifting, exercising on one leg, rotating or twisting, and carrying are some movement patterns to practice.
3. There are two components to physical training. One is aerobic training (this benefits the health of your heart), and the other is anaerobic training (this benefits the health of your muscles and bones). Both of them will help you lose fat. According to your goal and your body type, you might have to focus on one of the components more than the other, but incorporate both of them.
4. Do not fall into the trap of thinking exercise will solve all your problems. You still have to manage your stress, eat nutritious food, and get a good night's sleep to get where you want to be.
A few days of motivation will help you hit the gym, but another challenging task is to be consistent in the gym. There is no such thing in the world that can help you stay consistent other than being disciplined. If you set your priorities right, there shouldn't be any excuse to miss the opportunity to be healthy.
Here's a small workout routine to help you start your active lifestyle journey:
Day 1 Cardio
Low Intensity 30 mins on a treadmill (if you are overweight, use a cycle)
Day 2 Movement
Bodyweight Squats - 3 sets of 15 (if you don't know the form, you will focus on learning the technique first)
Push Ups - 3 sets of 15 (if it's hard, place your hands on a box to make it easier)
Australian Pull Ups: 3 sets of 15 (Learn the technique to pull first, use a lat pulldown machine with lighter load to make it easier)
Step Ups - 3 sets of 2 mins time on 12 inches height
Plank Hold - 3 sets of 30 secs to 1 min
Cool Down
Day 3 Cardio
Low Intensity 30 mins on a treadmill (if you are overweight, use a cycle)
Day 4 Movement
You might be a little sore, but that's okay; your body will adapt quickly.
You can repeat Day 2 and learn these few skills.
Kettlebell Swing, Plate Clean & Press, Lunges & Burpees
Day 5 Cardio
Low Intensity 35 mins on a treadmill (if you are overweight, use a cycle)
Day 6 Movement
Plate Clean & Press - 3 sets of 20 reps
Kettlebell Swing - 3 sets of 30 reps
Burpees - 3 sets of 10 reps
Assisted Pull Ups - 3 sets of 5 reps
Lunge - 3 sets of 20 steps
You can learn a few of these:
Goblet squat, Deadlift on Kettlebell, Rows & Chops
And this way, you can increase exercise difficulty by either increasing sets or weight for a few weeks and enter a different phase.
Hope this helps.
About Befit Fitness Studio
Befit Fitness Studio, located at Naxal above Roadhouse Cafe, focuses on personal training only. We have been successfully running the studio for over 7 years, and it is probably the best and first of its kind in Nepal. Our certified personal trainers design programs catered to clients' goals. Our trainers will then guide, instruct, and monitor clients throughout the workout sessions, leading to the achievement of the goal.
