Best program for a beginner?

auntstephie321
auntstephie321 Posts: 3,586 Member
edited November 2024 in Fitness and Exercise
I've seen the Nerd Fitness Beginner bodyweight program mentioned several times on the boards for people new to fitness. I started it on Monday, rested yesterday and will do it again today. I liked it and definitely can feel it did something because I am sore. I was just wondering if anyone has longer experience with that program or if there is one that is more comprehensive that may be better.

I've gained and lost weight for many years now and since I know that I don't need exercise to lose weight I never exercised, subsequently I've lost a ton of muscle. I've recently increased my calories to only lose .5 lbs a week since I'm almost to my goal, I figured I better start working on strengthening now since I'm fairly comfortable with the number on the scale and would just like to be more muscle than fat.

Any tips are greatly appreciated.

Replies

  • jemhh
    jemhh Posts: 14,260 Member
    I did that program for two months when I was starting out. Then I switched to the Startbodyweight basic routine before eventually moving on to lifting weights. I think that the NF is a good beginner routine for completely out of shape people. It will help you gain some strength but also give you some cardio benefits. I did it 3x/wk and then walked or ran 3x/wk.
  • auntstephie321
    auntstephie321 Posts: 3,586 Member
    @jemhh thanks i'll stick with this one for 1-2 months and see how it goes, I guess if it gets too easy I can change it. I was just nervous since it seems rather simple, though it doesn't feel simple the next day. There were only like six things to do and I did each thing once, is that right? or should I do multiple rounds of it?

    20 body weight squats
    •10 push ups
    •20 walking lunges
    •10 dumbbell rows (using a gallon milk jug)
    •15 second plank
    •30 Jumping Jacks
  • jemhh
    jemhh Posts: 14,260 Member
    You should work up to doing multiple circuits. One circuit is one time through everything on the list. If you are getting through it once now, try twice the next time. You might have to cut down the reps a bit. When I first started I was very out of shape. I could only do 10 squats and I think 6 lunges (that might have only been 3 on each leg even, I can't remember for sure) plus I had to hold onto a chair to do lunges. I don't think I could do 30 seconds of jumping jacks either. It took me a few weeks to work up to doing full reps on everything for two full circuits and then I added in a third time through it too. You can take a minute or two between circuits to catch your breath.
  • auntstephie321
    auntstephie321 Posts: 3,586 Member
    Yeah I think I'll try doing it twice today and see how that goes. I do hold on when doing lunges so I'm not to wobbly.

  • auntstephie321
    auntstephie321 Posts: 3,586 Member
    Will I be able to strengthen my abs with this program even though it doesn't include any ab exercises like sit ups?
  • momar23
    momar23 Posts: 292 Member
    Doing those exercises with proper form (especially push-ups and planks) will work your core
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