beginner workout routine for weight loss Best 2017

beginner workout routine for weight loss

beginner workout routine for weight loss


 Beginner workout routine for weight loss. We explain step by step how a weight loss training plan should be built in detail. In addition to the required training time, criteria such as training intensity, correct exercise selection as well as interesting tips about the training plan will be the focus.

 The basics of weight loss plan
Well developed training programs for physical weight loss goals should be characterized by a compelling mix of strength and endurance elements. The intensity of exercise is not comparable to muscle training. The training plan for weight loss is always characterized by a high-intensity lag between low fixed sets. In addition to routine exercise with free weights as aspects of weight loss, especially individual endurance activities in the form of interval training is indispensable for success.



It's an exciting training plan to lose weight:




  • Strength training for muscle system
  • Continuing education to burn fat
  • High intensity in exercise


1. Frequency of training


 Anyone who wants to lose weight should plan 3-4 practice sessions a week. The purpose of weight loss training is not attached to the very high training load of 5-7 units a week. If you want to lose weight, your body has experienced significant "pressure" by following the calorie deficit. Therefore, allow sufficient regeneration time to avoid over-training or overloading of the cardiovascular system.

 Exercises for strength training can be divided easily into a split training plan. What is Split Distribution? Individual training days are explicitly "shared" by different muscle groups. The traditional distribution is, Eg. Chest and triceps or back and biceps separately on certain days. For the frequency of training four units a week, a four piece split is offered.

 Here, individual muscles can be processed intensively through isolation exercises, as well as basic tasks can be sensibly integrated into the training plan. Activities such as bench press, cross raising, or knee bends speak several muscles at the same time. If you only use three times a week, choose 3-split with classic chest/shoulder/triceps, back/biceps, and legs & stomach.

You should pay attention to weight loss plans:


  1. Exercise 3-4x per week
  2. Design a split or whole body plan
  3. Mixture of core exercises and isolation


 Strength training should be completed two units a week with the next cardio group. High-intensity interval training is ideal for fat burning. Through the use of interval training, post-exercise metabolism is evidenced by the so-called "after-burn effect." Also, our organisms use our energy reserves after the "consumption" of energy reserves from the glycogen store - the perfect state to lose weight.

2.training time

 If you want to reduce or reduce body fat, you do not have to bother for 2 hours each day in the gym. More or less, a well-planned weight loss exercise training unit should not last longer than 60-90 minutes. The combination of force elements and highly effective care activities can be carried out here. Fun side effects: Due to the "short" exercises, take longer to the ball and consistently reduce your exercise plan to lose weight without having to reduce.

Training time at the training plan Weight loss at a glance:


  • 60-90 minutes in total
  • 60-75 minutes power training
  • 15-20 minutes lasting training (on 2 training days)
3.exercise selection


 A focus on complex exercise units is also placed on the training plan. By using several muscle groups at the same time, effectiveness in training can increase significantly. This is not recommended for body fat reduction, insurmountable exercise isolation for small muscle groups, Eg. Stomach or arms.
 
 Also, there are various options available to complete the endurance element of the training session. High-intensity interval training can be done, e.g., in a super studio in spinning wheel, treadmill or stepper. Also, the power cord can also be done with the help of a cable fan.

Exercise selection at the training schedule Weight loss at a glance:

  • Focus on basic exercises
  • Insulation uses to complement
  • Endurance interval training according to force unit
4.Training volume & intensity

 For the body fat reduction training for the best results in the repetition range of 12-15 repetitions (strength endurance range). For the exercise plan, 5-6 exercises can be installed on a split training day. Using intensity techniques, e.g., Supersets or Drop sets, the last work set can be rounded off very well. This is the ideal stimulus for the muscles.

 Interval or even circular training units is especially suitable for removing weight. Up to 30 minutes without or with short pauses. This burns more calories compared to the usual strength training and promotes musculature and condition alike. A perfect method is the Kettlebell training, to which we have compiled the most relevant information.

5.break time

To keep the metabolism and the cardiovascular system during the training always on great tours, the intervals between the sets should be limited to 30-60 seconds. So the fat burning can work optimally, and you consume many calories during training.

6.Tips for the weight loss plan

Increase everyday activity

 Anyone who wants to do something beyond the training plan for the slimming can increase his everyday activity. Take the stairs instead of the elevator or go to work by bike. This burns additional calories and makes the training goal easier to achieve.

Looking for the same

 The choice of a suitable training partner can be a key success criterion for losing weight. Through the mutual motivation and the conventional course of the training, also dark phases can be bridged more easily and work together towards the desired goal.

Supporting sports nutrition

 In addition to the strength and persistence training and a structured nutritional plan such as the protein diet, the intelligent use of sports nutrition is also suitable within the training plan for weight loss.

beginner workout routine for weight loss
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