Lose weight and gain muscles the easier way – Here is how to do it
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”
Gym Workouts For Beginners
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.
Day one
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;
- You can start by walking briskly for almost 20 minutes.
- Or make use of treadmill if you own one or you’re at the gym.
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.
Day two
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:
- Make use of dumbbellsor
- Use resistance bands.
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;
Day three
Upper body part
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:
- The chest muscles
- Biceps
- Shoulders
- Triceps
- Upper back muscles
Lower body part
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;
- The inner thigh technique
- Squats
- Outer thigh
- Lounges
- Car lift
- Butt blaster
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.
Working out the core muscles
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.
Day four
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”
Good Luck!
