Beginner Workout Program Suggestions

i suggest just doing something to start. whatever sounds good. for as long as you can as intense as you can. no more. then keep trying more things that sound good, while increasing your intensity and length of time. then after you have tried a ton of things, you will know exactly what you like.

the only think i suggest is that you have something you can do outdoors, something to do at home, and something to do at a gym if you join one. and that you have cardio, strength and resistance, and some sort of low intensity stretching type thing like yoga to refresh your body.

youtube is a neverending source of ideas.

I started with 30 day shred. I did dread it every day but it was only 20 mins a day. Second time around it was great to see the progress I had made.

Leslie sansone walk at home dvd are a less aggressive start. Plenty on you tube.

I would invest in some weights, an exercise ball, and a pull-up bar, and a really good pair of running shoes. I was 170lbs and after around 4 months, I'm down to 135lbs. You also might research on your total calorie intake for the day and the % for each macros: fat, protein, carbs... because losing weight happens mostly in the kitchen and exercise just helps enhance weightloss like an enzyme to a reaction. I recommend using IIFYM.com (If it fit your macros). I personally liked running and I didn't really like lifting, but lifting helps build muscle mass. The more muscle mass you have the more you burn calories by doing nothing! It might be hard at first so adjust if you wish to follow it and advance it accordingly if it gets too easy. It will with perseverance!

P.S. When I started this I am 5'3 and was 170lbs.
Total calorie intake: 2000 cals
200g carbs
150g protein
67g fat.


My starting exercise regimen was:

1) Pushups
-regular: 10 reps x 3 sets with 30 sec. rest in between each set
-close grip: """"
-wide grip: """"
2) bicep curls: (15 lbs.) 10 reps x 3 sets with 30 sec. rest in between each set
3) tricep dips: 10 reps x 3 sets with 30 sec. rest in between each set
4) squats: 20 reps x 6 sets with 30 sec. rest in between each set
5) ab wheel: 10 reps x 3 sets with 30 sec. rest in between each set
6) Take a 2 minute break with w.e stretching you like.
7) Run 3 miles

My pull-up regimen was: separate time (4hrs. before exercise) (For the week)

1) Day 1: Do as much as you can and then rest for 2 minutes. Repeat 5 times.
2) Day 2: Pyramid with 10 sec. rest in between.. ex. do 1 rep, then rest 10 secs. do 2 reps then rest 10 secs...etc. until failure
3) Day 3: Pick a Rep # and do 9 sets with 2 minute rest in between. ex. pick 4 do 4 then rest 2 minutes and repeat.
4) Same as day 3 but 1 minute rest in between instead.

Day5-7 = rest, should journal to see progression

I did the exercise regimen 2 days in a row with a rest day (just the 3mile run) pattern of exercise. I hope this helps as a starter ! Good luck on your journey.