Welcome and congratulations if you’ve made up your mind to finally get into shape!

If you’re committed to get started and have a healthier lifestyle, here are some of the best fitness tips for beginners like you:

1. Setting Up Your Goal

You have to think first and foremost of your fitness goal as it’s important to know what you want to achieve.

One of your goals maybe is to see a younger version of you who is free of illness, feeling better and full of energy.

However, you need to understand that these are not achievable in 24 hours but needs enough patience and persistence to realize your dream fitness and health.

2. Control Your Diet

As we all know, the food we eat is fundamental in transforming the way we look and diet plays a vital role in determining our health and appearance and this should be one of your priorities as a beginner.

Hence:

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

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

– 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

Good sleep and exercise actually compensate each other – you can have a good exercise if you have a good sleep and if you have a good exercise you can equally have a sound 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 re-gaining 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 programmed exercise.

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.

The Basics:

Warm-up

Image result for hip rotation warm up

This is so important for you to have a better performance and injury-free workout as it prepares and loosens the 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 and injuries.

Workout each muscle group separately as per below:

Program #1:

Monday: Chest, Shoulders and Triceps

Chest

Shoulders

Triceps


 

Tuesday: Rest day

Wednesday: Legs and Abs

Legs

Abs


 

Thursday: Rest day

Friday: Back and Biceps

Back

Biceps

Saturday: Rest day

Sunday: Rest day

Program #2:

Monday: Chest and Triceps

Chest

Triceps

Tuesday: Back and Biceps

Back

Biceps

 

Wednesday: Rest day

Thursday: Shoulders and Abs

shoulders

Abs

 

Friday: Legs

Saturday: Rest day

Sunday: Rest day

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

Conclusion

You can do both programs alternately in 4-8 weeks as starter.

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

Execute each of these in 3 sets with 12 repetitions.

Rests in between sets should be done for 60 seconds or 1 minute only.

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 ROUTINES and BEST FULL BODY WORKOUT PROGRAM.

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.

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.

That’s it and thank you for dropping by.

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.