Free 12 Week Workout Plan For Beginners: Get Started!
The first thing you need to do is choose your goal. If you are just starting out, then it might not make sense to go through all the steps described here.
However, if you want to get into shape quickly or even start competing in some type of sport, then this will give you a good idea of what kind of routine to follow.
If you have any questions about how to achieve your goals, then please feel free to contact us. We are always happy to assist you with whatever you may need.
How To Do A Body Transformation Workout?
First of all, determine which exercises you want to perform and how many times per week. You can use our calculator below (or one of the other ones) so that you don’t forget anything later on.
Once you’ve decided on your goal, you’ll need to decide on the order in which you’re going to complete each exercise. There are two different ways of doing this.
One is the traditional way, where you do everything in that order until you reach your goal. The other method involves alternating between the two types of workouts.
Continue reading to learn more about each one.
The Traditional Direction…
This is the way most people follow when they are first getting into body transformation. You will start by doing a warmup, followed by stretching, and then you’ll progressively get stronger until you’re at your peak, which is usually 16-20 reps of each exercise.
At this point, you’ll start to taper off, getting weaker as your muscles get tired. You’ll finish strong though, going past failure to make sure that every last ounce of energy is used up.
The Tapering Method…
While the traditional method is good for building strength fast and getting large muscles, it doesn’t allow you to see some of the smaller details in your muscles which are often just as important. If you’ve ever SEEN a bodybuilder who has huge muscles but still has little details, then this is most likely the method he used.
This method involves starting out with 15 reps, and lowering the number by 2 each time. So on your second set you’ll do 13 reps, your third set 11 reps, and so on until you finally get down to 2-5 reps.
A lot of bodybuilders swear by this method because it allows them to not only gain strength fast, but to also see all the little details in their muscles.
Combining The Two…
Most people who have been bodybuilding for a long time do some combination of these two, since they each have their benefits. For those just starting out, we recommend that you follow the traditional path to get a feel for the motions of each exercise before doing anything else.
The second way to do it is to do the taper method, but only do two round of it. This will allow you to gain strength quickly, but also give you in-depth knowledge of your muscles and how they work.
And as I said in the beginning, for those of you that just want to get in shape and don’t care about being a bodybuilder, then do whatever it is that’s going to make you happy and not bore you after a month.
Step 2: Supplements
So you’ve got your diet all planned out and you know exactly which exercises you want to be doing. You might be wondering what kind of supplements are going to help you along the way though.
Don’t worry, we’ve got you covered.
We’ll go through each type of supplement and explain which ones are best for you to be using. Keep in mind that some supplements will be better suited for certain goals.
So if you decide that your goal is to put on 20lbs of muscle and you’re over the age of 40, then you’ll need to buy some specific types of supplements that would help you achieve that goal.
Keep in mind that supplements are not necessary! You should be able to reach your fitness goals without them, especially if you’ve got the basics down.
If you find that after a month or so of working out consistently that you’re not seeing gains, then you might want to buy a few. But most of the time, it’s best to focus on eating right and working out first. Supplements are meant to help you, not to replace anything.
Without further ado, here’s a list of the most popular types of supplements and what they do.
Protein Powders – whether in shakes or in powdered form, protein is one of the more popular types of supplements out there. It’s main purpose is to help you build muscle by giving your muscles the building blocks (the protein) they need in order to rebuild themselves stronger than before.
Weight Gainers – these are basically just protein powders with extra stuff added into them in order to help you gain weight faster. These can be in liquid or solid form, depending on what you like.
The most important thing about weight gainers is that they have more calories than a typical protein powder, so if you’re having trouble gaining weight, then these might help.
Weight Loss Supplements – contrary to popular belief, there are actually supplements that can help you lose weight. Keep in mind that if you’re really serious about losing weight, then changing your diet is going to be more helpful than anything a supplement can offer.
That being said, there are still some types of supplements that can help speed up the process a little.
Pre-Workout Supplements – these are exactly what they sound like. They give you a boost of energy before you work out in order to “enhance your workout”.
Post-Workout Supplements – these are meant to be taken after you work out in order to speed up your recovery time and help you gain muscle faster.
Testosterone Boosters – as men get older, their testosterone levels begin to decrease eventually leading to a lower libido and less interest in sexual activity. Testosterone boosters help boost your testosterone levels.
They don’t replace Hormone Replacement Therapy, but they can help men who are starting to have low testosterone levels but aren’t quite at the point where medical treatment is needed.
Fat Burners – These supplements are used for fat loss. They’re not as effective as diet and exercise, but they can help speed up the process a little bit.
They work by increasing your body’s temperature, affecting your metabolism and some even affect your nervous system in order to make you feel more energetic.
Sleep Aids – lack of sleep can lead to a lot of problems, including a slower metabolism. There are different types of sleep aids out there, but most of them work by affecting your central nervous system in order to help you fall asleep faster and make the quality of your sleep better.
Stress Relievers – stress can have a negative effect on your workouts and your health in general. There are many different types of supplements that can help reduce stress.
One type is calming supplements, which are similar to sleep aids in that they affect your central nervous system. There are also other supplements that work by affecting your mind in order to help you relax and reduce your stress levels.
Mood Enhancers – do you ever feel down for no real reason?
These types of supplements are meant to help boost your mood and make you feel happier overall. They can also help you relax and fall asleep.
Gender Specific Supplements – there are some supplements that are catered more towards men or women. These types of supplements contain ingredients that will have a different effect on men as opposed to women.
For example, testosterone boosters and fat burners are likely to contain ingredients that won’t have as much of an effect on women.
Herbal Remedies – these supplements contain natural ingredients only and are meant to help with various ailments.
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