6 Best Secret Ways To BEGINNER WORKOUT PLAN
Where to Start?
Making the decision to start working out is one of the most important actions you can take in your life. People who work out have more energy, live longer, and are more attractive than people who don’t.
If you are new to exercise, I have some good news for you.
There is no need to spend money on a gym membership at first! All you need is a pair of walking shoes and some loose, comfortable clothing to get going on your beginner workout.
Start out by working out 3 times per week by choosing 3 different exercises from the list below. Aim for a half-hour per workout, repeating exercises if necessary. Make sure you do all exercises over the course of a week.
Walking is one of the healthiest exercises you can do, whether you are an Olympic athlete or a couch potato. Walking reduces your odds of getting type 2 diabetes, stroke, and coronary heart disease. It also elevates your pulse into the “fat-burning zone.” Almost everyone can start walking today simply by parking farther away from their destination or taking the stairs instead of the elevator. You can also make it a
habit to go for a quick walk first thing in the morning or when you get home from work. The combination of fresh air and exercise will have you feeling better from day one.
Squats are one of the most fundamental movements to humans and an exercise that you should start on right away. Stand with your feet slightly wider than shoulder-width apart. Bend your knees and stick out your butt as though you were trying to sit down in a chair, holding your arms out in front of you for balance if necessary. Then slowly stand up to the starting position to complete one rep.
I’m sure you are familiar with this one. Push-ups are an effective and safe upper body exercise. Start out with your hands on the floor slightly wider than shoulder-width, your feet together and extended back, with your body completely straight.Lower your body almost
to the ground, staying straight the entire time, and push to return to the starting position.
Most people think of sit-ups and crunches when they want to do ab and core work, but those exercises can be high impact and you have a chance to injure your neck. For a better ab workout, try the plank. Start out in the beginning position of a pushup, but lower down to your elbows. Keeping your body completely straight, hold this pose for as long as you can. (Trust me, it’s MUCH more difficult than it sounds!)
For this exercise, you will need a sturdy chair that isn’t going to tip or move around. Sit on the very edge of the chair and move your hands to grip the chair on either side of you. Walk your legs out in front of you, the further you walk them out, the more difficult the exercise. Make sure your butt is clear of the chair and slowly lower yourself down until your upper arms are parallel to the floor.
Press back down to return to the starting position.
Think of this as an “extra credit” exercise, since it involves an extra piece of equipment. Pull up bars are fairly cheap and will be one of the best investments in exercise equipment you can make. They fit in a doorway and can be easily and quickly taken down. You can also use a sturdy rod or rafter if you can find one. Grab onto the bar slightly wider than shoulder-width, either overhand or underhand. Pull yourself up until your chin is on the same level as the bar, and lower yourself down with control.
With these basic exercises, you will be well on your way to burning fat, gaining muscle, and getting into the best shape of your life!