to make up for lost time. Start out with a few exercises and slowly progress.
Your body will gradually adapt to the increased stress. If you are starting resistance training for the first time, try picking 1-2 exercises for each area of the body – the upper body, lower body, and core. Also, take into consideration the anterior (front) and posterior (back) parts of the body.
For example, if you pick two core exercises, you might try bicycle crunch for the abdominals (front of the body) and lumbar extension for the lower back (posterior part of the body).
Choosing The Right Weight Lose Exercise Program
If your form breaks down before the last 10-20% of your repetitions then you are using too much weight and you still need to be fighting to keep that form solid for those last few movements as well.
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On the other hand, if you can finish all three sets with clean, proper form and without difficulty then the next time you do that exercise you need to use a heavier dumbbell, kettlebell, medicine ball, etc. for at least the first set and possibly for all three.
Here’s a SAMPLE WEIGHT LOSE EXERCISE PROGRAM (Alternate workouts each week, 3 times a week):
Workout A
Squats
3 sets of 8-10 reps.
2 minutes rest between sets.
Bench Press
3 sets of 8-10 reps.
2 minutes rest between sets.
Rows
3 sets of 8-10 reps.
2 minutes rest between sets.
Workout B
Deadlifts
3 sets of 8-10 reps.
2 minutes rest between sets.
Pull-Ups (or Lat Pull-Downs)
3 sets of 8-10 reps.
2 minutes rest between sets.
Overhead Shoulder Press
3 sets of 8-10 reps.
2 minutes rest between sets.
If you are a beginner to aerobic training, start out with something like walking that raises your heart rate a little bit, nothing that will get you too out of breath.
Try doing this for 10 minutes the first few times you exercise, slowly progressing the duration of the workout. If you’ve increased the time to a point where you can handle 30 minutes at that pace, start building a little more intensity.
For example, you could attempt 2 or 3 days of 30 minutes each at your initial pace, followed by a 10-minute day at an increased intensity.
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Monitor Your Energy Level
Another area of frustration for the beginner is
