No one will ever lose weight and gain muscles magically. It’s all about creativity and commitment. In simple terms, we say it only requires exercising to lose weight.
The primary reward for exercising is weight loss. Fortunately, you can do simple exercise for muscles at home and still, lose weight to your desired stature.
Remember: “losing weight and building muscle is not a sprint, it’s more like a marathon”
If you’re a beginner muscle builder and your inspiration is to lose weight and gain muscle mass, yet you do not have the right ideas about how to do that, you’re at the right place.
This post acts as a curtain raiser; read to get ideas about gym workout for beginners to lose weight, and work out your way to losing weight as a pro.
The good thing is, you can implement this just by starting to do at home workouts for beginners, and still experience results just like those professional weight lifters we usually see in the magazines.
Here is where you begin
The gym workout for beginners to lose weight and build muscle can be done in a four-day workout plan. Since you’re a beginner, you need first to notify your body of the incoming event.
As such, you first need to start by provoking the aerobic reaction or in other words – get your heart ready for the workout. There are mainly two simple ways for you to do this;
Keep in mind that as you do, you need to ensure your heart is racing. It’s a good indication to the heart that something is about to take place.
Increase the speed, if you feel you’re getting used to the current walking pace.
Add some strength
The next step is to add or start some strength training. That being said, before you start this fundamentally important exercise, you might need to warm up your muscles for at least five to ten minutes to loosen them up and get them ready, and only then should you proceed. Start by doing some stretching exercises so as to loosen and widen the muscles.
There are several ways you can ensure that you will eventually accomplish what you set out to do and gain the strength you need in your training.
However, there are two very good ways in which you can start the strength workout and you could choose either one of the following ways:
The main reason for choosing these is due to the fact that they both have the capability of giving you all the strength that your body will need for the workout training.
Optionally, if you have or own the right equipment for this than you can make good use of them by using them as your weights. Fortunately, you can ensure you improvise yours at home workout plan to fit into all these exercises.
The gym workout for beginners to lose weight also encompasses strengthening your body muscles in parts as you cannot work your whole body at once, so we split the workouts into upper body and lower body exercises.
This happens as follows;
Many people, especially those making their first steps, will make the common mistake in working out by subjecting the whole of the upper body muscles to weights as a whole or as a block and not separating then.
Since you’re a beginner, you need to learn to do the workout the right way to maximize your output and helping yourself to reach your goals faster.
In order to do that, you need to select at least two muscles in your upper part of the body, to begin with.
Try to perform at least two sets of 8 to 16 repetitions, before moving to the next muscles and if you find that hard to do at the beginning, you could also do 3 sets of max repetitions.
An example being:
Set 1- Lift as many times as you can and stop when you can no longer lift (the number of times does not matter, it can be 4 or it can be 12 times)
Set 2 and 3- Do the same and lift as many times as you can, you don’t have to reach the same number of lifts.
Perhaps you’re wondering what upper muscles are?
Examples for upper body muscles are:
Once you have accomplished all the upper body exercises and you have dealt with working out those muscles you will need to give them at least one days rest before moving on.
That being said, you are now free to move on to the lower part of the body and start working out those muscles as well.
Here, you will need to choose at least two of the following exercises;
In the same way as the upper part, do at least two of the 8 to 16 repetitions or 3 sets of maximum repetitions as listed above, of these lower part exercises.
Using these exercises you will be building and strengthening the lower body where you will gain the required muscles too, in style.
But, what about the cores muscles and why are they so important?
Core muscles too, such as hip flexors, abdominals and lower back muscles need some attention. You will require doing a 10-minute workout for this category.
There are advantages to this, apart from the obvious building muscles; you won’t be vulnerable to issues such as lower back injuries. Core muscles too are vital in stabilizing and supporting the pelvis and spine. See that? There is nothing to ignore when it comes to gym workout for beginners.
Be sure to pay attention to all of the above muscles so as to ensure you’re a full package of a workout for weight loss.
However, do not do all the muscle building in one day, muscles need to relax, rest and build. Therefore, you should try to choose a whole day working session for each muscle options mentioned above.
Thus, by the time you’ll be doing your lower body muscles, the upper muscles will be responding to its workout as they build more muscles.
Last, take a day off, yes, it is always important. Your body too needs a rest.
If you are interested in a great FREE guide which covers everything from beginner workouts to nutrition than you can download it free here “Beginners Guide To Building Muscles”
One significant thing to take into account is that if you are new to strength and weight training, you want to begin off with a lower weight to begin with, as you work towards breaking in your body to handle more weight.
One of the leading mistakes that Beginner Muscle Builders create is by going full force into workouts, and without having a physically powerful basis and a structure conditioned to successfully handle and deal with powerful weights, they end up harming tissue permanently, holding back their capability to build a muscular body and muscle mass.
This is a well detailed and a quick start detailed report that was composed to assist you bulk up and gain a remarkable amount of muscle rapidly and without difficulty.
In the following reviews we will cover some of the basic and most important aspects of building muscle using simple strategies and how as a beginner muscle builder you will also need to know how to build muscle-mass the right way.
If you happen to be a new to weight trainer and you are about to make your first steps in building muscles than let me give you a short review of what it’s all about. Body-building is the method of increasing muscle tissue through concentrated (not extreme) strength working out sessions.
There is also a major difference to many weight loss programs as your main purpose is to increase your muscle mass rather than simply losing unwanted weight.
As you progress and grow to be a part of the body building circuit, you will most certainly hear various expressions or weight trainers jargon used to explain a variety of weight training routines and workouts.
As a beginner to the muscle building world, there are a few terms or jargon if you like, that you should become familiar with. We have compiled a brief rundown of the most frequently repeated phrases and terminology you will come across:
Strength Training ‐ Strength training is very similar to weight training, but they are not exactly the same. Strength training places the center of attention on growing and building muscular strength and body size whereas weight training is a kind of strength training that includes weights as the main force to obtain and build muscle mass.
Resistance Training ‐ Resistance training employs the use of either hydraulic or elastic resistance rather than gravity and its main goal is tightening your muscles rather than building mass which is used by those who wish to tone their muscles. What actually happens here is that as your muscles are resisting a mass or weight, the overall tone of that muscle will develop over time.
Reps ‐ or repetitions, these are the number of times you complete a particular set or routine.
Tempo ‐ is the speed in which you complete strength training (building muscular strength) exercises. You can use different types of equipment for particular areas or muscles on your body. The main types used in weight training includes barbells, dumbbells, pulleys, and stacks in the shape of weight machines or your own body weight as in exercises such as push‐ups and chin‐ups.
Different weights will give different types of resistance.
In addition, weight training will usually focus on form performing the activities with the right muscle groups and not shifting the weight to other muscle groups in order to shift large weights. If you do not use good structure in weight training, there is a greater risk for muscle injury, which would hold back your overall progress.
This part of the review will list a few of the more frequent Beginner Muscle Builders routines, that being said you will want to combine them so that your muscle groups are challenged every time you train.
You should refrain from allowing your body growth to be too familiar with one single exercise. You always want to center on diverse muscle groups every time you train and combine a sequence of strength training with weight training exercises for maximum impact.
Below are a handful of the more widespread workouts.
Sit down on the edge of an even bench with the dumbbells resting on your knees. In one flat motion, roll onto your back and pass the dumbbells up to the position where they are slightly outside and over your shoulders. Your palms must be facing forwards.
Bend your elbows at an angle of ninety degrees so your upper arms are parallel to the floor. Push the dumbbells up over your chest in a triangular movement until they meet up on top of the center line of your body. As you lift, give attention on keeping the dumb bells balanced and under control. When you have completed the upper movement make the same way in a downward motion.
For this particular work out, you will make use of a barbell. Stand with your legs approximately shoulder width apart and raise the barbell to your chest. Lock the bottom part of your body from the hips down and make sure that your elbows are in position where they are slightly under the bar. Press or lift the bar to arms length so the final position is over your head.
Now in a downward motion start lowering the bar-bell either to the chin or the upper chest, both positions are good and it solely depends on which one you find more comfortable in doing. This work out can also be performed with dumbbells in a seated position on a bench or chair.
Take a seat on a flat surface or bench holding a curl bar with an overhand hold. Lie back so that the top of your head is even with the end of the bench. While you are laying back, expand your arms over your head so that the bar is in a straight line over your eyes. Keep your elbows fixed and your upper arms motionless all the way through the exercise.
The main principal to this work out is keeping your upper arms in a fixed position.
Once more as in the previous work out exercises, gradually lower the bar until it roughly touches or is about a couple of inches above your forehead. Now, push the bar back up in a smooth, far-reaching motion making sure that you entirely lock the elbows at the end of the movement.
Stand straight with your feet at shoulder length apart and place your arms at your side. Hold a dumbbell in each hand and have your palms facing your body. While keeping your arms straight start lifting the dumbbells out and up to the side and raise them so they are a little higher than your shoulder level. When you reach that point gradually begin to lower them back down to the initial position at your side.
The side lateral workout is a shoulder exercise and in order to work the right muscle group you should keep your palms facing down as you lift the dumbbells that way the muscles in the shoulders do the work instead of the biceps.
As you are lifting the dumbbells upwards make sure you are not swinging them up, they should be lifted up in a slow motion to work the shoulder muscles properly. One very important point is to keep your back straight, don’t lean forward as you are lifting as you risk harm to your back.
This work out is best done with a particular preacher curl bench, but you can do this exercise without it with a slight change. For this workout you need to sit at the end of a bench, and put something such as a stiff pillow or two under your armpits on your lap. Hold the curl bar in your hands with palms facing up.
Do not bend over the pillow, sit up as straight as you possibly can.
Grip the bar with both hands at shoulder width apart. Twist the bar in the air in a curve. Be cautious as not to sway or rock in order to get the bar moving.
Momentum is not the point in this work out and you should be using your muscles to lift the weight, that is the key to building muscles and the objective of this exercise is to work the biceps and not the rest of the muscles around them.
As you bring the bar up towards your chin keep in mind that the resistance is at its peak throughout the start of the lift. This workout works the biceps when you lift and lower the bar so on the way back down you should lower the bar slowly to its initial point. If you don’t have a bar you can also do this exercise with dumb-bells or free weight working one arm at a time.
Position your body in an upward position standing up and your feet at shoulder width apart. Grip a dumbbell in each arm and your arms hanging at your side. Sink your shoulders down as far as possible as if they are tired and hanging down.
This is a very simple shoulder workout, it is just like shrugging. Lift your shoulders up as far as will go and then gradually return them to the initial position slowly.
Another exercise that you can do for a complete shoulder work-out is that you can also turn your shoulders by moving up in a circular movement from back to front and then back down again while holding the barbells one in each arm.
Sit down at the edge of a bench with your feet tightly on the ground. Keep your back as straight as you can and your head up. Start this workout with both dumbbells at arm span and both your palms facing in. Curl the weight up and begin to twist your wrists as soon as they pass your thighs. Compress or pinch your biceps at the peak and then gradually lower the weight in a slow motion.
This particular Beginner Muscle Builders exercise can be done in a standing position as well, however seated position puts a stop to bad form thus preventing back injuries. One other thing you should watch out for is not to swing the dumbbells down but lower them slowly as you are working the triceps and surrounding muscles which will result in an improved muscle workout.
One‐Arm Dumbbell Row
Begin with your right foot flat on the ground and place your left knee on an even surface or a bench. Bend forward so that you are sustaining the load of your upper body using your left arm on the bench. Also make sure that your back is straight and almost flat and parallel with the floor surface.
Once you have positioned yourself correctly, reach down to pick up a dumbbell with your right hand while keeping your left arm locked at the elbow so it will hold the weight of your upper body and dumbbell.
In order to help you prevent injuries in this workout you should glance straight ahead as opposed to looking at the floor, that way you force yourself to keep your back straight all the time.
This is another great muscle building workout which simultaneously works two muscle groups at the same time, arms and abs. In order to do that you should tense up your abs to while you lift which will also help retain your body from rotating to the side as you raise the dumbbell.
During the exercise make sure that you are pulling your elbow as far back as you can. The dumbbell ought to end up more or less parallel to your upper body.
Once you have raised the dumbbell up as far as it will go you should lower it back to the starting position in a slow motion as possible as it will also work the muscle in the downward action too. Once you have finished your set you can switch arms.