The process of losing weight for beginners in the gym is the shortest one. You should understand several important rules before you will start training. The rules will make the trainings safe and more effective. Moreover, you could enjoy while workout this way. If you are the beginner and want to lose some pounds, you should follow an easy slimming strategy. Here you will find the necessary information and will know, what should you do at first. If you feel that the trainings is not enough, you may make the workout harder by increasing the number of repetitions or to increase the weight.
The professional losing weight for beginners
All the beginners should know several important rules before they are able to effectively slim down with the professional program of losing weight for beginners. So, you have to discuss your abilities with your doctor and trainer.
You should change your program every time you improve yourself. Please, remember, that your body needs time to rest between the resistance trainings, that’s why try to use at least one rest day between two resistance training days. An appropriate program for the beginners is three days of resistance training weekly.
One of the most popular losing weight with the beginners program is Monday, Wednesday and Friday. One of the days should use the cardio trainings only. The program should use cardio sessions on the other days after resistance training too. This is the right option if you are feeling that scheduling both cardio and resistance training on one day is overly demanding on your own body.
About the targets and workouts
Track your weight loss progress. Establish the clear personal systems of evaluations that one can assess your result every six weeks. Some gym halls supply such evaluations to you as part of your losing weight program for beginners. Don’t expect the immediate consequences. You should set up the achievable targets for every two months. A fitness expert will have the capacity to allow you to establish reachable goals.
Whether you select the dumbbells or the fitness equipment is dependent upon your present degree of strength. The types of equipment can vary on the difficulty level. For the resistance training you should pick 15 exercises that target all the important groups of muscles of your body. Three fundamental exercises which should be integrated into the most weightlifting strategies include the following:
- Shoulder presses
You should find the most effective for your exercises, that could realize the demands. It is also possible to do the alternative training, that will improve other muscles too. Try to do 10 repetitions of every exercise, then rest for three minutes between repetitions and repeat it again.
The importance of balanced program
The cardio trainings should include at least three aerobic exercises. That’s the scientists’ and the professional’s recommendation. So, you can do swimming, twist courses or Zumba. The most part of gym hall can offer a lot of different cardio courses, which are developed for the beginners. It’s possible for you to use a heart rate monitor for this function, or many machines in the gym hall can show your heart rate.
Try to avoid making the typical for the beginners’ errors. Most of them focus on the slimming trainings only. Cardio results in fat reduction, but overuse of cardio can result in muscle loss, which will lead to the fat increasing. Muscle development, spurred by the resistance training, can indirectly reduce the fat amount. That is so because the thin muscle needs more calories. To optimize your weight reduction, do everything in temperance.
Also, appropriate the nutrition. It is essential, because the right diet can help you to increase the muscle mass and to decrease the fat amount in your body. Get lots of carbs before and after a workout and eat the sufficient quantities of protein every day. NOTE: try to eat less than you burn off per day. It’s the golden rule of slimming.