A Beginner’s Guide to Weight Training in Just 3 Days!

How to Start Your Weight Training Routine

For many the first step for anything is the hardest one of all, especially when it comes to working out and weight training! We have an idea of where we want to end up but don’t know the best route to get there and it can be overwhelming as to where to start. So many pieces of gym equipment, accessories and the dreaded notion of being on a diet! Then before we know it we are talking ourselves out of trying because our doubts manifest and we give up before we even start. I am sure many of us can identify with that but what if you had a cheat sheet of how to get the results you’re looking for? I bet you’d be more than likely to start the journey!

Don’t let your Fear Stop you from Obtaining your Goals, READ the article below!

Woman barbell

… The gym is overwhelming, no wonder people give up after a few weeks, let me show you what works for my clients.

Nutrition

I tell my clients that you cannot out exercise a bad diet. “Going on a diet” and your diet (what you eat) are two different things; I want to change what you see as regular foods.

Moderation is the most important word that you need to learn next to planning. You can eat the cake, donuts, and ice cream in moderation especially when you plan your meals.

How?

… Having a donut or two once a week and cutting down on the other amount of sugar and carbohydrates you eat throughout the week will not completely ruin everything that you have worked towards… but going on a random binge will.

If you can get 80% of your food through fresh meats and vegetables that you prepare, the other 20% can be whatever you want. Bad things happen when you start depriving yourself of foods that you’ve grown to love.

Healthy Proteins

Proteins should be priority number 1 in your meal planning. You need to eat plenty of protein to recover fully from all of the exercising and weight training you do.

  • Supplements – protein shakes or protein bars are easy and can be had on the go
  • Chicken – boneless skinless chicken breasts, boneless skinless chicken thighs
  • Eggs
  • Beef – ground beef, steaks
  • Turkey – ground turkey is a leaner substitute to ground beef if you need to cut fats or calories

Healthy Carbs

Carbs catch a bad rap because there are so many myths that people believe are true. Carbs are a source of energy and are important, but when eaten in excess they are stored as fat.

  • Rice – white, brown
  • Oatmeal

Healthy Fats

Fats make you fat, right? Wrong. Healthy fats are extremely important for a healthy body because they help regulate hormones, they are satiating, and frankly they make food taste better.

  • Olive Oil
  • Avocado
  • Real Butter

As with all of this, moderation and planning are key. There’s no reason to stop eating your favorite foods you just need to adjust the rest of your diet accordingly…

Gym Essentials

Whether you are looking at this workout to get ideas on how to structure your own home routine, or you are going to be going to a gym to complete this, there are some pieces of equipment or gym essentials that I recommend you trying to get…

Don’t have a gym bag?

Gym bags are nice to have to bring a change of clothes, towels, and other accessories you may need on your trip to the gym…

Gym Gloves

… Wearing gloves helps keep your hands from getting torn up from the weights and look great with the right outfit.

Towel

If you work hard at the gym you know that you’re going to work up a sweat. Instead of using the gym towels or a paper towel, you should invest in a great towel…

Water Bottle

Walking the water fountain wastes a lot of time, bringing a water bottle helps cut down the time you spend at the gym and helps cut down on the germs you may encounter if you use the water fountain much…

Bluetooth Headphones

Headphones are important to help keep you focused and in the zone. Bluetooth headphones are great because you won’t get the wires caught up while you are trying to work out…

Cardio

… Spending hours on the cardio machines do nothing but burn you out and make you wish you never started going to the gym in the first place…

So here’s the deal…

  • 5-10 minutes warm up when you first get to the gym – this is going to get your blood pumping and prime your body for exercise. Choose something that isn’t too hard on the body such as walking, bicycling, or the elliptical.
  • 15-30 minutes after you are done weight training – this will boost your metabolism and help your body start to recover from the abuse you just put it through…

For your post workout cardio you can tackle it in one of two ways; hard and fast or nice and slow.

  • Hard and fast – 15-20 minutes of high intensity interval training. This means running for a certain amount of time and then walking for a short break, rinse, and repeat…
  • Nice and slow – 20-30 minutes of lower intensity cardio. Think of this as a brisk walk or slight jogging. Something that you can do so that you are breathing hard but not so much you couldn’t regularly carry on a conversation.

Do this and get out of the gym.

I invite you to find something you can do outdoors away from the gym that will keep you active. Choose anything that interests you like picking up a sport, bicycling, or hiking… use your imagination. The reason you are going to the gym is to look and feel better, right? Go have some fun.

Weight Training

… To those who I meet that have never set foot into a gym, I give them a week to get used to the environment. This means I let them try the machines, pick up free weights, and try everything out. This helps keep the mood high and the disappointment low… If you do not plan on having anyone train with you, I advise checking out YouTube or the links I provide with the workout names to see how they are done. I’ve chosen exercises that are not hard to get the movement correct.

What weight should you pick?

… You are going to want to pick a weight that isn’t so heavy you cannot complete all of the reps safely and not so light that you barely break a sweat…

Progression

The reason your body get stronger, builds muscle, and gets leaner is because your body adapts to the condition it is being put in…

The progression scheme is easy:

  • Add more weight to the exercise when you complete all reps.
  • The weight you pick will be done throughout every rep of every set.
  • This means if an exercise is 3 sets of 8 reps, you will keep that same weight for all 3 sets.

Routine Schedule

……

The ideal schedule would look like this:

  • Sunday: Off
  • Monday: Workout 1
  • Tuesday: Off
  • Wednesday: Workout 2
  • Thursday: Off
  • Friday: Workout 3
  • Saturday: Off

They key points to take away from this is if you can get a day of rest in between a workout, that’s great.

I would not suggest doing all three days one after the other because you will be very tired and unable to recover quick enough.

Weight Training Routine

Workout 1
Exercise Sets Reps
Chest Machine* 3 12
Dumbbell Incline Bench Press 2 8
Incline Dumbbell Chest Fly 2 10
Close Grip Bench Press 4 5
Seated Dip Machine 3 12
1 Arm Tricep Extension 2 15
 Planks 3 ALAP

 

Workout 2
Exercise Sets Reps
Back Machine* 3 12
1 Arm Dumbbell Rows 2 8
Seated Close Grip Rows 4 10
Shoulder Machine* 2 6
Cross Body Hammer Curl 3 12
Curl Machine* 2 15
Decline Situps 3 AMAP

 

Workout 3
Exercise Sets Reps
Barbell Walking Lunges 3 10
Leg Extensions 2 15
Leg Curls 2 15
Goblet Squats 3 8
Standing Calf Raise 2 20
Medicine Ball Crunches 2 20
Ab Machine* 3 AMAP

Workout Tips

  • Machine* – Pick a machine you like and feel comfortable with. Be sure that it works the body part in the workout. Most machines are clustered together so finding one that you like that works the body part you are looking for will be easy.

  • ALAP – As long as possible. Do this exercise for as long as you can… Feel the byrn.

  • AMAP – As many as possible. Do this exercise for as many reps as possible. Only stop when you feel you can no longer safely do more reps…

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