Weight loss is daunting to most people. For beginners exercise programs are even more daunting. But they don’t need to be!
To begin with, break your weight loss goals and the exercise program down into small components and just deal with one component at a time.
Define Your Goals
First of all, you need to sit down (we will get to the exercise soon!) and define your goals. What do you want to achieve? Weight loss, yes.
But how much and by when? It is important to define exactly what you want to achieve so you have a target to aim at.
If you deviate off the chosen path, you will be able to pause, get back on track and again strive for your goal. And it is so easy to lose track and lose sight of your weight loss goals, and when that happens, most people give up!
Did you know that the Apollo spacecraft continually went off course during its voyage to the moon.
Apprarently it was only on course for 3% of the trip! But due to fact that there was a clearly defined goal and methods to check progress, any deviation off track was identified and corrected. As you know, the mission was a success.
With these beginners exercises you will soon be increasing your base fitness level and losing weight.
Do What You Love!
Choosing the type of exercise that you enjoy the most will help motivate you to start and to continue on those days when you just don’t want to do it. Given time, as you get fitter and your muscles get accostmed to exercise, you will really start to enjoy exercise and look forward to it. Trust me on that one.
Start off Slow
It is so important to start off slow. Before you start any fitness or weight loss exercise program it is important to get medical clearance, especially if you have not exercised for a while, or have a medical condition. Dont worry about intensity, or the time you spend exercising when you first start out. It is not important. What is important is that you get moving, get your cardiovascular system working so your lungs and heart get a bit of exercise too and your muscles can adapt to an increased workload.
What should you wear?
Wear comfortable clothing that is appropriate for the type of exercise you are doing and for the temperature.
Clothing must be loose enough to allow full movement.
Below is a complete beginners exercise workout program.
Beginners Squat Exercises
To begin a squat, stand upright with your feet slightly wider than shoulder width apart, chest out amd head up. Step forward and lower and push your hips back until your thigh is parallel with the ground. Hold then step back. Do this 10 times, rest a minute and repeat.
This is a great beginners exercise for your thighs, and will work your cardiovascular system, helping with fat buring and weight loss.
As you get fitter and progress from these beginners exercises, you can use dumbells to increase the intensity of the exercise.
Beginners Pushup Exercises
Lie on the ground with both hands close to your sides. Keeping your body straight, push your body upwards. Be careful not to fully extended your arms and lock out your elbow. Hold for 5 seconds and lower your body in a controlled fashion. Do this 10 times, rest for a minute then repeat.
Pushups for beginners can be hard on the triceps, biceps, chest and lower back. Beginners pushups can be done raising from your knees rather than your feet.
Beginners Dumbell Row
Beginners dumbell rows requires a dumbell and a bench. Place you right knee on the bench, lean forward and support your body with your right hand on the bench. Hold a dumbell in your left hand with your left arm perpendicular to the ground. Slowly raise the weight by bringing your left elbow backwards and up, next to your body. Work your lats while doing the exercise. Then lower. Repeat 10 times. Swap and exercise your right side. Rest a minute then repeat.
This is a great beginners exercise for your lats (upper back).
Stability Ball Leg Curl Beginners Exercises
If you have a stability ball, lie on your back with your feet on the ball. Roll the ball toward with your feet, raising your hips up.
Do this twelve times. This is a beginners hamstring exercise.
Beginner Abdominal and lower ab exercises
This beginner abdominal exercise does not require any equipment. Lie on your back with one knee bent at ninety degrees and the other straight. Have your hands under your lower back for support. Keeping your head in a straight line with your body, raise your shoulders off the ground. Hold for five seconds and slowly lower to the starting position in a controlled fashion. Do ten of these, rest for a minute and repeat.
This is a great beginner abdominal and lower abdominal exercise.
Beginner Side Ab Exercise
On your side, support your body with your left elbow (use something padded under your elbow), forming a triangle with the ground.
Hold for 15 seconds. Then change sides and repeat. Do this routine a second time on both sides.
Thats it! you have completed your first beginners exercise workout routine. Well done!