Beginner's workout plan suggestions

jbfan

For the last couple of months I've been trying to lose weight with dieting alone but it doesn't seem to be working. So recently I started walking on a treadmill at 3 mph for about 30 mins, 3 times a week. But I feel like I need to come up with a better workout plan that will help be lose weight and become more healthy.

So do you have any suggestions for a workout plan for an absolute beginner? I'd like to do a combination of cardio and weight training, concentrating on the lower body. What exercises do you think I should be doing and for how long?

jbfan

For the last couple of months I've been trying to lose weight with dieting alone but it doesn't seem to be working. So recently I started walking on a treadmill at 3 mph for about 30 mins, 3 times a week. But I feel like I need to come up with a better workout plan that will help be lose weight and become more healthy.

So do you have any suggestions for a workout plan for an absolute beginner? I'd like to do a combination of cardio and weight training, concentrating on the lower body. What exercises do you think I should be doing and for how long?

mandyc1108

I'd get some light weights. I have some five pounders that I use to do some arm curls and stuff like that. You can google stuff like how to lift weights or exercise with weights to get some ideas.

Amy_B

I do a variety of dvds. Some that I'd recommend to beginners: anything from The Biggest Loser, 30 Day Shred (follow Anita), and Sweatin' to the Oldies (an oldie but goodie according to several on this site).

singfree

Yes, add strength training to your workouts. Also increase the speed on the treadmill a bit to get your heartrate up.

smadag1

Try reading the post Banks just posted called The Banks Plan. He gives good suggestions on exercise and eating.:drinker:

dwalden

Keep your cardio up the way you are doing it right now. If you can increase it by a couple of days. At least 5 days worth of cardio at 30 minutes a shot is a good start. For weight training there are 3 options. Get a gym membership, which can be costly, get a set of weights which are cumbersome and can be costly or try some resistance bands. Most shopping center, such as Walmart, have them in bundle packages and the even include training CDs.

I have had a set for a while and they go with me whenever I travel to ensure I stick to my training. I just recently bought the set from bodylastics which is really nice.

You are off to a great start just knowing you need to do it. Set yourself goals to improve or increase. Don't try to move to fast, but push yourself and you will see amazing results before you know it.

Good luck and keep up the good fight.

jtintx

As for the cardio portion - I think you should get a HRM. Walk until you get warmed up. Then start to jog. Increase the speed or incline until you reach the upper number of your training zone. Once you hit it decrease the speed or incline and walk until you get to the lower number of your zone. Once you get there start jogging again....repeat.

Example: My Max HR is 190. So I warm up for 5-8 minutes then increase my speed until I'm at 151 (80% of Max), then I slow down (I still jog, but you can walk if you need to) until my HR gets down to 133 (70% of Max), then I speed up again.

As for strength training - just start out doing squats, push-ups and crunches. You can add weights later.

Best of luck!

SHBoss1673

to really receive benefits from working out, you should be outside your comfort zone. This doesn't necessarilly mean gasping for breath or completely spent, but it does mean working hard enough that you can't complete a full sentance without needing to breath in between. Whether that means walking, running, doing the elliptical, bike, swimming, what ever, is something only you can determine, but what ever it is, set goals, reach them, and set more goals, that's how you keep exercise from becoming boring and tedious.

bluroses

I also used dvds - particularly the Biggest Loser ones - almost exclusively when I started. I couldn't always keep up (definitely outside my comfort zone!) but did what I could and eventually got better!

hopetobeinshape

Hey banks can you post a link to the banks plan? I tried looking and I see its mentioned a ton but i cant find the actual post.

TIA :flowerforyou:

SHBoss1673

here ya go.

http://www.myfitnesspal.com/topics/show/49690-the-banks-plan