The Quick Start Guide for Beginner Weight Training Program
Weight training is one of the best ways to lose fat and build muscle. It’s not just a way to look better or feel better, but it will actually make your life easier. If you are interested in losing weight, then you must do something about it! You need to get started right away because if you don’t, you’ll never see results.
So what should you do?
Well, that depends on what kind of person you are. For some people, they might want to go slowly with their weight training. They may even want to avoid doing any heavy lifting at all until they’ve built up enough strength so that they can lift heavier weights without getting injured. These people would probably benefit from starting out with lighter weights and building up gradually over time. Other people like myself tend to be very active and enjoy going outside a lot while exercising regularly. I’d rather train hard when I have the opportunity, but if I’m working out during my free time, then that’s okay too. My main goal is to keep fit and stay healthy so that I can live longer and continue to work out whenever possible.
If you fall into the second category, then you’re probably wondering why you haven’t been able to lose weight yet. Perhaps you think it’s because your diet isn’t strict enough or maybe your exercise habits aren’t good enough. The truth is that it’s probably a combination of things. And while exercise is one of the main ingredients to a healthy lifestyle, your diet plays an equally important role. As a beginner, you don’t want to consume too many calories since this will cause you to gain weight rather than lose it.
If you’re working out 6 days per week and eating enough food to feed an army then there’s a good chance that you’re just going to keep getting bigger and bigger. This isn’t to say that you should completely deprive yourself either. Maintaining a proper diet is just as important as your exercise routine so you don’t want to go too overboard and binge on junk food all the time. It is possible to lose weight quickly, but it isn’t going to happen overnight and it doesn’t matter how hard you exercise if you’re eating 5000 calories each day.
A good rule of thumb that I like to follow is to consume around 12 calories per pound of your current body weight each day. As you go through different periods of your life, your activity levels will most likely change and as a result, so will your caloric intake. For now however, this is a good starting point for people that are just beginning their weight loss routines. If you want to lose weight quickly, then try to stay around this number and try not to exceed it. For those of you that are a bit higher than average, stay around 10 calories per pound of your current body weight.
Now that you have an idea of how many calories you should be consuming each day, you need to figure out how much food that equates to. This part is easy… Well, sort of. You just need to weigh out and portion out your food for the day.
Sources & references used in this article:
Strength Basics: Your guide to resistance training for health and optimal performance by A Bean – 2015 – Bloomsbury Publishing
Starting at the Ground Up: Range of Motion Requirements and Assessment Procedures for Weightlifting Movements by BB Cook, GW Stewart – 1996 – books.google.com
Diachronous uplift of the Tibetan plateau starting 40? Myr ago by BA Bousquet, T Olson – Strength & Conditioning Journal, 2018 – journals.lww.com
World class manufacturing: the next decade: building power, strength, and value by SL Chung, CH Lo, TY Lee, Y Zhang, Y Xie, X Li… – Nature, 1998 – nature.com
Grip strength and hand dominance: challenging the 10% rule by RJ Schonberger – 2010 – books.google.com
Ultimate Olympic Weightlifting: A Complete Guide to Barbell Lifts—from Beginner to Gold Medal by P Petersen, M Petrick, H Connor… – American Journal of …, 1989 – ajot.aota.org
The RoboKnee: an exoskeleton for enhancing strength and endurance during walking by D Randolph – 2015 – books.google.com