Welcome to the world of fitness!

I appreciate your willingness

to get in shape for your own goodness

and for your better wellness.

Congrats for giving your self a break!

That decision is really great!


If you are truly commited,

below are some fitness tips for beginners (2019/2020), for you to get started…



Table of Contents

Fitness Tips For Beginners (2019/2020)

#1. Setting Up Your Goal

#2. Control Your Diet

#3. Have Enough Sleep

#4. Smoking And Alcohol Should Be Avoided Or At Least Minimized

#5. Check Your Blood Pressure

The Basics

Program #1

Program #2

Workout Summary

Final Thoughts on Fitness Tips For Beginners (2019/2020)



Fitness Tips For Beginners (2019/2020)

#1. Setting Up Your Goal

You have to first and foremost know,

why you pushed the ‘green light’ and decided to go.

It is important that before you proceed,

you really know what you want to achieve.


Maybe some of your goals would be,

a lifestyle that is more healthy,

a living that is illness-free

or a younger version of you that you want to see.


Those goals are possible actually,

but you need to understand fully

that these won’t be achieved in 24 hours only.

These would just become a reality

if you work hard persistently

and workout patiently!


#2. Control Your Diet

The food we eat as we all know,

is fundamental in transforming the way we look or grow

and diet plays a vital role

in our health, appearance and if you can manage to control,

this makes your fitness goal achievable!


Hence:

– You always need to consider the food for fast energy

such as rice,  bread, cereals, pasta, fruits and vegetables preferably

as our muscles depend on their fuels quickly.


– Avoid junk foods and eat natural foods regularly

as these have fewer calories apparently

and they will always keep your belly

more full than the processed food that’s unhealthy!


– Always bring your water bottle importantly

and drink up to three liters daily

to keep you hydrated fully.

This also helps remove toxins from the body

and will provide you with more energy!


#3. Have Enough Sleep

Exercise and good sleep actually

compensate each other equally.

You can have a good exercise if you’ve slept completely,

and have a good sleep if you’ve exercised intensely.


As most of us know already,

we need to have 7-9 hours of sleep nighly

which means to say simply,

you should not workout absolutely

wiithout following that seriously.

This affects your performance physically

as well as mentally.

It is for your own safety!


#4. Smoking and Alcohol Should Be Avoided or At Least Minimized

It’s understood that smoking

as well as alcohol drinking

can’t be taken out of your system quickly

and I can understand that fully.


However, you always need to remember

that if you continue to consider

your health would really suffer.


Both can cause dehydration,

stroke that kills with no preparation,

cancer that takes lives without any medication

and multiple complication.


But if you start exercising,

you can start regaining

your looks, confidence and fresh feeling.

This could eventually helps you quit smoking,

ends your excessive alcohol drinking

and leads you to a healthier living!


#5. Check Your Blood Pressure

It’s an utmost priority

 to check your blood pressure firstly

before executing your workout with intensity.

Once high, please don’t proceed, stay calmly

and wait until it’s back normally.

But, it’s always necessary

to consult your doctor for your safety!


#6. The Basics

Warm-up

Image result for hip rotation warm up

Warm-up is so important really

and it should be done seriously

to have a better performance with no injury.

It prepares and loosens fully

your muscles and joints in the body.


Warm-up should work the same muscles exactly

as what you’ll be engaging if you workout intensely

to get the optimum benefit completely!



Stretching

Do some stretching regularly

before, during and after your workout activity

so your muscles can adapt easily

and improve its flexibility!



Start With Light Weights Slowly, To Avoid Muscle Soreness Or Injury


Workout each muscle group separately. See below samples, for your guidance carefully…

Program #1

Monday: Chest, Shoulders and Triceps
Chest

Inclined Barbell Press: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Upper Chest


Shoulders

Overhead Dumbbell Press:3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Shoulders


Triceps

Standing Overhead Triceps Extension: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Triceps extension


Tuesday: Rest day
Wednesday: Legs and Abs
Legs

Squat:  3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Thighs and derriere


Abs

Crunch: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Abs

Thursday: Rest day
Friday: Back and Biceps
Back

Closed-Grip Pull-up: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Upper-back


Biceps

Wide Grip EZ Preacher Curl: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Biceps

Saturday: Rest day
Sunday: Rest day

Program #2

Monday: Chest and Triceps
Chest

Incline Dumbbell Flye: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ) 60 seconds rest in between sets

Target: Upper Chest


Triceps

Rope Press down: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Triceps


Tuesday: Back and Biceps
Back

Dumbbell Bent-over Row: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Upper-back and mid-back


Biceps

Dumbbell Bicep Curl: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Biceps

 

Wednesday: Rest day
Thursday: Shoulders and Abs
Shoulders

Machine Shoulder Press: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Shoulders


 Abs

Bicycle Crunch: 3 sets – 16 reps each set ( 8 reps left & 8 reps right – alternate ); 60 seconds rest in between sets

Target: Abs & Core


Friday: Legs

Lunge: 3 sets – 16 reps each set ( 8 reps left & 8 reps right – alternate ); 60 seconds rest in between sets

Target: Thighs and calves

Saturday: Rest day
Sunday: Rest day

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Workout Summary

Program #1:

Monday: Chest, Shoulders and Triceps

Tuesday: Rest day

Wednesday: Legs and Abs

Thursday: Rest day

Friday: Back and Biceps

Saturday: Rest day

Sunday: Rest day

Program #2:

Monday: Chest and Triceps

Tuesday: Back and Biceps

Wednesday: Rest day

Thursday: Shoulders and Abs

Friday: Legs

Saturday: Rest day

Sunday: Rest day


Final Thoughts On Fitness Tips For Beginners (2019/2020)

You can do both programs alternately

in 8 weeks as a newbie.

Thus, if you’re going to do program #1 this week initially,

program #2 should be done next week until it’s done completely.


Images above are just examples apparently

of each muscle group but you can do up to 2-3 exercises differently

for legs, abs, chest etc. as illustrated here and here fully.


However, don’t over train your self excessively

otherwise, you’ll be stuck in bed definitely

due to muscle soreness in your whole body

and you can’t follow your program properly.


Also, never train the same muscle group two days in a row

if you want a better result to show

as muscles need also to rest and grow.


If you have any questions or ever need a hand,

feel free to leave them below and send.

I’ll be happy to assist with the best I can.


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