Workout routines for beginners
Weight loss is a lifestyle choice that takes dedication

Workout routines for beginners

We all have to start somewhere, no one in the world ever starts on top and when it comes to weight loss and workout routines we all have to start somewhere. I think one of the most important things I ever heard was “In a year from now you are going to wish that you started today”.
This completely opened my eyes to start somewhere, even if it is slow just start. It is not a competition it is your personal walk and you want to accomplish your goal. It’s very important before tackling any project that you set yourself specific goals. Remember I said you set yourself specific goals. I have to emphasise that you never compare yourself to other people, you need your own goals and make them achievable.
Start small and when you have achieved your goal set a larger one. The principle is simple and there is even a known saying that says “How does one eat an elephant? Bit by bit” This simply means that you set simple small achievable goals. One by one they can be accomplished but if you start with too many you will simply feel overwhelmed and give up.
I know a lady that’s constantly on a diet, every time she is finished she weighs more. The reason is simply that she starts off with too large goals and give up halfway. Every time she gives up she feels depressed and eats worse than before. So she is constantly gaining weight and claims that no diet works.
So let’s look at some simple goals and stick to them. One must first decide what is it that you want to accomplish and in how long. Your goal can be long or short term but one must decide right here what one wants to accomplish.

Firstly decide on what you want to change and set a goal to change it. So what is the problem you have, remember there are no problems in life only solutions so let’s change your future together.
If like me you are not a workout fundi then It’s important that you start with short exercises that are not intense as we want to grow and not just give up. So let’s look at things that work well for beginners. Before we get to all the great exercises that can be done remember that by simply changing some of your habits you will already lose weight. When for instance riding the subway instead of sitting, stand. This will already help you burn calories with minimum effort. I see so many people living on the second floor and take the elevator, take the stairs you won’t even notice that you are exercising.
I think you can see how one needs to do a mind shift. By simply reading this I think you will start noticing ways to improve your healthy living. Another simple example is to park far from the door of a shopping centre. Its one better choice at a time that will change your life. Let’s look at some routines and remember to be patient Rome was not built in a day.
Depending on your preference let’s look at a daily 30-minute routine. You can choose any time of the day whenever you have time and the routine can be repeated but I would recommend at least once a day. Being a beginner I am not sure if you have any access to machines or a gym so I will list a number of ways you can make exercise fun and something to look forward to.

 

Mon

Tue

Wed

Thu

Fri

Sat

Sun

 

Week 1

Core Workout

20 – 30 min Cardio

Upper Body Workout

20 – 30 min Cardio

Total Body Workout

Rest

Rest

 

Week 2

Core Workout

30 Min Cardio

Upper Body Workout

30 Min Cardio

Total Body Workout

Rest

Rest

 

Week 3

25 Min Cardio

30 – 40 Min Cardio

Upper Body Workout

30 – 40 Min Cardio

Total Body Workout

Rest

Rest

 

Week 4

Core Workout  + 20 Min Cardio

40 – 45 Min Cardio

Upper Body Workout

40 – 45 Min Cardio

Total Body Workout

Rest

Rest

 

Week 5

Core Workout  + 25 Min Cardio

45 Min Cardio

Upper Body Workout

45 Min Cardio

Total Body Workout

Rest

Rest

 

Week 6

Core Workout  + 25 Min Cardio

45 Min Cardio

Upper Body Workout

45 Min Cardio

Total Body Workout

Rest

Rest

 

Week 7

Core Workout  + 30 Min Cardio

45 Min Cardio

Upper body Workout

45 Min Cardio

Total Body Workout

Rest

Rest

 

Week 8

Core Workout  + 30 Min Cardio

60 Min Cardio

Upper body Workout

60 Min Cardio

Total Body Workout

Rest

Rest

 

Week 9

35 Min Cardio

60 Min Cardio

Upper body Workout

60 Min Cardio

Total Body Workout

Rest

Rest

 

Week 10

35 Min Cardio

60 Min Cardio

Upper body Workout

60 Min Cardio

Total Body Workout

Rest

Rest

 

 

 

 

 

 

 

 

 

 
         
Workout routines for beginners
 

It is very important that you know what your goal is and where your starting point is. Measure yourself and weigh yourself. This way you can check weekly what the changes are. It is recommendable to measure your arms, thighs, chest, waist and buttocks are. Keep notes so you can see yourself improve and this is bound to inspire you. I want to list some benefits of exercise and show you how you can improve your quality of life by making simple life changes.

So what happens to the body when I exercise?  Exercise improves your Oxygen flow to your brain. When you start exercising you will notice that you feel better because your brain and your body can do more. I can say that I am not a lover of exercise but I always feel so much better after I exercised than normally. Your body will start making changes as soon as you start exercising but it will take on average about four weeks to see a noticeable change.

I would objectively say give yourself six weeks to start seeing the pounds drop and see changes in your clothing sizes, remember nothing worthwhile happens easily and definitely not overnight. Remember I also said that one must determine one’s goals beforehand. There is a difference between weightlifting and exercise. In weightlifting, your muscles are working in moving weights that will exercise specific muscles. Exercise is all muscle activity.

So how long does it takes for us to start to adapt to working out? You should start to notice positive signs in the first three to six weeks. I have mentioned this before it is always advisable to consult with your physician before starting a new exercise regimen. Exercise helps you keep your weight in check but there are numerous other advantages like minimizing the risk of some diseases.  It will definitely decrease the risk of obesity, type 2 diabetes and high blood pressure.  The positives about exercise are endless and just to mention a few:

  • One will feel happier
  • It will help you lose weight
  • It is good for Muscles and Bones
  • It will increase energy levels
  • The risk of chronic disease will dramatically be reduced
  • It can help with skin care
  • It can help your brain health and your memory

Exercise will definitely increase your overall health but will definitely improve one’s moods.  Physical activity stimulates various brain chemicals that might leave you feeling happier and relaxed, something in our fast lives all of us needs.  We live in the information age so do some research on what exercise is going to work best for you. Whatever exercise you choose to do something to get you in a better state of health.

A study in Sydney has shed new light on what happens in the body when you exercise on a cellular level. It all comes down to vesicles. Vesicles are the microscopic parts of the cells that transport molecules from one place to another within the cells.  They are known as the trash collectors. They move discarded bits and pieces within a cell and out of cells as it is needed.

According to the study published in the journal Cell Metabolism vehicles, vesicles have a lot more going on than we ever realised and they might be responsible for most of the internal communication that goes on within the body especially during exercise.  For this specific study, the research team drew blood from the femoral arteries of 11 healthy men, during after and while they were exercising. What they discovered was very surprising. The men had about 300 more proteins in their vesicles during exercise than they did while they were working at than before or 4 hours after their exercise. These proteins have been identified in energy regulation and they play a role in metabolism.

This is just a small piece of information that I have extracted and as you start reading more about exercise and research it, you will see that the information is endless and it will become clear that we all have to exercise.  One of the main reasons I exercise is that it boosts my metabolism. I feel refreshed and way less depressed if I exercise regularly. Exercise helps your cardiovascular system work more efficiently.  Your heart and lung health will improve and you ll have more energy to tackle daily chores.

To help and prevent type 2 diabetes and it’s many complications one should achieve and maintain a healthy body weight and eat a healthy diet. Something I noticed when I started exercising is that I was less inclined to make bad food choices. I think subconsciously one realise how hard you are working so you don’t want to spoil your journey with bad food decisions.

There are numerous and endless advantages of exercise for this article I mainly looked at diabetes and how it can be prevented.  Aerobic exercise makes your heart and bones strong, relieves stress and improves blood circulation. It also will lower the risk of type two diabetes, heart diseases and your risk of stroke by keeping your blood glucose in check.

If you are insulin resistant, exercise actually make your insulin more effective. That means your insulin goes down when you exercise and your cells can use glucose more effectively.  Even without losing weight you can keep type two diabetes in check and under control when you exercise regularly. When doing any physical activity like walking your muscle contractions push glucose out of your blood into your cells. This will also keep sugar levels steady.

Here are some tips for you on how to prevent your risk of getting type two diabetes.

Manage your weight as obesity creeps up upon you.

Exercise regularly

Eat a balanced, healthy diet.

 

Yogs is one of the best Workout routines for beginners
Yoga in the sun

Limit takeaways and processed food.

  • Limit alcohol intake.
  • Cut down on smoking
  • Control blood pressure.

There are so many questions that are related 2 this specific topic and I am only focussing on a few that I get asked frequently.

Why does my blood sugar go up after exercise?

In response to exercise your liver increase the amount of glucose, it releases into your bloodstream. Remember however that your glucose needs insulin in order to be used by your muscles.  If you do not have enough insulin in your bloodstream, your blood glucose levels can increase after exercise.

I will do a more detailed article on the above-mentioned topic but for now, I want to stick to the most important topic of this article that is an exercise for beginners. Remember you are the owner and master of the vehicle that you call your body. It can only process what you give it and can only behave in the way you treat it and show it to. Your tongue is not your brain so don’t let your mouth determine what the quality of your life will be. Stop being lazy and switch of the tellie, time to get serious about your body and health if you want a long and healthy life. Your best life is only one step away. Come on let’s get healthy!

If you like blogs about weight loss please read a few of my articles below :

Rapid Tone Weight Loss

Franz Van Rooyen

Franz Van Rooyen is a health and fitness, blogger, interior designer, and sales and marketing expert with experience in the retail, design, and information technology fields. His love for health, fitness and beauty is the inspiration for many of the articles you will see on bionicsgo.com .

Leave a Reply

Close Menu