Whether you’re a beginner, just getting back into fitness, or want to take things easy on your body, there is always a safe and effective way for beginners to build strength, increase muscular endurance, burn fat and get healthy. You can use dumbbells, barbells and weight plates, resistance bands, kettlebells, sandbags, medicine balls, or even your own bodyweight to perform beginner workouts that will produce results. Beginner strength training workouts that use higher numbers of repetitions for more reps, or lower loads and fewer repetitions will build your muscular endurance while beginner muscle building workouts will increase the size of your muscles.
When it comes to burning calories, cardio is an essential part of any workout routine and beginner exercisers should strive for a minimum of three 40-minute cardiovascular sessions per week. However, the best way for beginners to lose fat and increase their lean body mass is through the combination of cardio, strength training and good diet.
To begin building muscle, you’ll want to use a beginner weight training workout routine that is specifically designed for beginners. This means a combination of basic compound exercises performed in an order that ensures proper balance, sufficient frequency and recovery, and low volume to prevent overtraining. This beginner workout is a great example of this, and it should be a foundational element in the workout routines of all beginners.
Beginner workouts should also be done with a focus on total body movements, as this will ensure that all of your muscles are being worked and not just one muscle group at a time. These full-body beginner workouts will also help to maximize the amount of muscle that you can build while minimizing your chances for injury.
It’s also important for beginners to track their progress. This can be done by writing down or recording the number of reps they can do of each exercise for each set that they complete. This will help them keep their motivation up by seeing how much they have improved over time, and it will help them set attainable goals for the future.
Lastly, beginners should aim to do their beginner workouts in the afternoon or evening, as this will help them recover from their exercises before going to bed and ensure that they are able to get enough sleep to grow their muscles. In addition, working out in the morning or evening will also give you a better chance of consuming enough protein to promote muscle growth after your workout. This is particularly important for those who are trying to bulk up and gain muscle mass, as skinny-fat individuals often struggle to do so without the proper diet and nutrition.
Milena Estêvão is a YouTuber passionate about sharing her experiences (challenges, successes and motivations) in the fitness activities she is involved in.
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