Welcome to the world of fitness! Appreciate your willingness to get in shape for your own goodness and 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 your self 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 determining our health, appearance and if you can manage to control, this makes your fitness goal/s achievable!

Hence:

– You always need to consider the food for fast energy such as rice,  bread, cereals, pasta, fruits and vegetables as our muscles depend on their fast fuels.

– Avoid processed foods and eat natural foods instead as these will keep your belly more full than the processed stuff aside from its fewer calories.

– Always bring your convenient water bottle and drink up to three liters of filtered water a day which helps remove body toxins and will provide us with more energy otherwise our body will have a hard time performing at its best especially during the workout.


#3. Have Enough Sleep

Exercise and good sleep actually compensate each other – you can have a good exercise if you had a good sleep and if you had a great exercise, you can equally have a great sleep.

As most of us know, we are recommended to have seven to nine hours of sleep a night especially those aged between 18 and 64.

That simply means to say if you have less than 7 hours sleep or you’re awake all night, you definitely need to get enough sleep first before you workout as our physical and also our mental performance will be affected.


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

It’s understood that smoking and alcohol can’t be taken out of your system overnight and I’m a bit lenient on these.

However, we always need to remember that both are detrimental to sports and exercise as they can cause dehydration.

Also, be reminded that these are the two habits that both cause multiple complications and life-threatening illnesses such as cancer, heart attack and stroke.

But if you start exercising, these could even have a more dramatic result as while regaining your looks and confidence, you could eventually start to decide quitting smoking and drinking which will lead you to have a fresher breath, save money and your risk for illnesses will be reduced.


#5. Check Your Blood Pressure

It’s important to always check your blood pressure before executing your workout.

Once high, please don’t proceed and wait until it’s back to normal.

Though it’s so strange that some may suggest that you try to become active to lower your blood pressure.

However, it’s always safe to cool down for a while or better consult your nurse or doctor first.


#6. The Basics

Warm-up

Image result for hip rotation warm up

Warm-up is so important for you to have a better performance and injury-free workout as it prepares and loosens your muscles and joints in the body.

Warm-up should work the same muscles you will be engaging during the main workout for you to be benefited the most.

Stretching

Do some stretching before, during and after your main workout so your muscles can easily respond, adapt and improve its flexibility.

 Start With Light Weights To Avoid Muscle Soreness Or Injuries

Workout Each Muscle Group Separately. See below samples, for your guidance…

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 4-8 weeks as starter.

Thus, if you’re going to do program #1 this week, program #2 should be done next week and so on.

Images above are just examples of each muscle group but you can do up to 2-3 different exercises for legs, abs, chest etc. as illustrated in BEST HOME WORKOUT ROUTINE FOR BEGINNERS and BEST FULL BODY WORKOUT ROUTINE 2019.

However, don’t over train your self otherwise you’ll be stuck in bed due to muscle soreness and might not be able to follow your program properly. In case you suffer from any muscle pains, one of THE 10 BEST PAIN RELIEVERS 2019 can surely help you relieve these.

Also, never train the same muscle group two days in a row for a better result. Muscles need to rest and they grow better when recovering.

If you need a hand or have any questions, feel free to leave them below and I’m more than happy to help you out.


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