Weight Strength Training

Posts Tagged ‘Beginner workout’

Butt and thigh workouts are a great way to stay in shape and keep that tight lean look that millions of people strive for every day. It tends to be a problem area for most women and even many men. Typically a lot of fat ends up in women’s thigh and butt area because they were designed to have children. But not to worry, a simple structured workout can have your shapely behind back on track.

A great beginning exercise for your butt and thigh workout routine is the classic squat motion. Not only is it something you do every day in common activities, it is an exercise that can help target both areas in one swoop. The easiest way to perform this is to stand with your legs just farther than shoulder width apart with your hands placed on your knees. Taking a deep breath, bend at the knees slighting leaning your upper body forward until your thighs are parallel with the ground. Hold for a second and then come back up and repeat up to 10 times or more.

There are several variations of the squat that you can do such as the plie’ squat. Another addition to the original exercise is adding weights. Once you find that your comfortable with the position, try adding some dumbbells to the mix. The next great exercise which is very popular amongst women is the lunge. Proper execution of this exercise will assure you tighter, stronger thighs and improve flexibility immensely. Throw in some step ups to your routine and there you have a very basic workout that in its simple form is very effective and will produce the results you desire.

Try to achieve as many repetitions as you can and remember that you should avoid too much rest in between sets. You’re better off working hard and taking a day off from working out to allow for muscle repair. With a healthy diet and well rested nights you’ll have your tight backside in no time.

If I go online right now I could find about a thousand different methods of developing a stronger upper body. How are you supposed to weed through all that to find the right one for you? I’ll tell you now that it’s fairly easy, it just requires a little time and investigation. Here you’ll find some comprehensive information on a workout that works for most everyone.

The first thing you need to do is create a sort of schedule of events. Design a rotation and routine that fits your schedule and your ability. Take note if you have any injuries that may hinder you from doing certain exercises and adjust your workout to meet your needs. Once you have set your schedule up you’ll be on your way. As a suggestion, focus on two areas a day alternating between them and allowing a day of rest. For example, on day one you could target your chest and back; day two your arms and shoulders; day three your abs and cardio; and on the fourth day you rest. A day of rest is necessary to allow the body to heal so that you can start the cycle over again then next day.

Some ideas for your chest and back workout could be the sitting chest fly, standing fly, and the chest dip. It’s best to avoid any exercises that work your arms more than your chest as you’re going to address those areas on another day. Stick to more focused exercises that are strictly designed to work the chest out. The same goes for your back, arms, shoulders, etc. Work those areas hard knowing you’ll have rest days in between. Take advantage of the in between time to eat a healthy regiment of food and getting plenty of good, deep sleep to help your body repair from the week’s efforts. Ask the advice of a trainer of or experienced friend to get the best upper body workout design for your body that you can.

Getting in shape is never an easy task, but if you plan a course of action that includes a total body cardiovascular workout along with increased levels of weight strength training. For the beginner, you are definitely going to need to ease yourself into any planned
rigorous physical activities. To be able to handle lifting weights, even light ones, for any period of time, you will need to first build up your endurance. Depending on your level of physical fitness, it is ideal to start either walking or jogging.

If you are serious about getting fit, don’t go to your nearest gym and sign up for a membership. Granted, gyms are a great place to get fit and maintain your weight, but beginners are often overwhelmed and intimidated by this shiny new world of buffed bodies and whirling exercise equipment. However, joiner a beginner’s exercise class that meets a couple times a week can be a great way to get motivated and meet up with like minded people.

A typical beginner’s exercise schedule should consist of about an hour a day of moderate physical exercise every other day. You will need to give your muscles adequate time to rest and repair themselves as they will be utilized more in a very short period of time. You can incorporate a set of one or two pound weights during your jog, or do a few sets of light reps afterward.  Feel free to take your time and slowly build up the amount of weight you feel comfortable with. Keep a steady pace and give your muscles time recuperate because this is only the beginning of your journey towards fitness.

Another option for those serious about weight strength training are intensive boot camp sessions. These boot camps can be taught by certified instructors, or just consist of a few dedicated friends intent on getting fit. These training classes are a fun and vigorous way to challenge yourself while shaping up. Many classes are taught outdoors where attendees can take advantage of unconventional equipment and perform impromptu exercises. Don’t be intimidated by the name; fitness boot camps can be tough, but you probably don’t have to worry about a real life Drill Sergeant breathing down your neck. That is, unless you signed up for that type of class.

Suitable for all fitness types, strength training boot camps usually come in beginner, intermediate and advanced levels. No matter what level you participate in, you will be pushed hard and expected to perform. The beauty of fitness boot camps is that really give you the push needed to get over personal blocks. Before participating in one, you may have met a plateau or just had trouble getting motivated. Have no doubt that after you have completed a strength training boot camp, you will be more fit, tougher and ready to sign up for the next session.