Do you want a fitness program to get rid of that post-pregnancy bulging belly, to fight depression, or just to maintain an ideal body shape?
Relax! It is not only you but a large number of women (including me) who are struggling to have a perfect body.
But first, ask yourself why you want to do it? Secondly, tell yourself that once you make the decision, you will make it right!
If you are just fighting against belly fat without positive results, then check out my Ultimate Guide on How to Lose Belly Fat.
Positive self-talk and pre-determined goals are highly effective in attaining success.
I ask about all the WHYs every day about everything I do to stay motivated and on the track. Remember, it is the intrinsic motivation that has the power to turn around your fate altogether!
Although it can be very frustrating and intimidating to find the perfect fitness program in the first place, yet it will be worth all the efforts. On top of that, managing time to follow the fitness regimen is another chief concern for both mommies and working women.
Did you know that regular exercising can boost energy, help in weight loss, happier mood, improved memory, strong bones, and muscles and reduce chronic disease’s risk? Above all, it can help in having good skin for which we all wish. Don’t you?
This ultimate fitness guide will cover everything you need to know to have a sexier, healthier and leaner version of yourself:
Let’s move on to the workout, ladies!
Being a beginner to the gym might seem frightening to you, but trust me you don’t need to be intimidated at all.
As taking baby steps always works to achieve something great in life, and so it will be in the gym.
More importantly, the beginners require taking the below-mentioned points into consideration when they are about to start a fitness program at the gym:
Here is a sample of the weekly gym workout plan for beginners.
|Tuesday||Strength Training of Full Body|
|Thursday||Strength Training of Full Body|
|Saturday||Have a Break|
|Sunday||Have a Break|
Adding cardio exercises, i.e. the movements that increase blood circulation as well as your rate of respiration and heart, in your fitness program is totally winning.
More interestingly, it can help you in achieving a younger-looking and healthier skin as per the findings of McMaster University. Now, that is really convincing to go for. Am I right ladies?
Now, you surely want to know the different cardio workouts to add to your fitness program? So, have a look below.
Although there are endless cardio workout options for beginners, you can choose any one or a blend of those which suits your comfort level best. You will find a myriad of cardio machines at the gym with the inclusion of:
Point to Remember: For females over forty years, doing stair climbers, elliptical machines and treadmill, is recommended as it could aid them in the promotion of bone growth. It is because a natural drop in bone density occurs in females at this age.
Notably, every cardio machine offers initiating workout at a low speed or intensity. Thus, start off with 15 minutes initially and then you can gradually increase the duration.
What’s more, here are two samples plans of cardio workout for all the newbies out there:
Initially, you can start with a stationary bike for a low to moderate intensity interval training. Comprising of 30 minutes, this session switches between cycling at a regular pace and then cycling faster. In fact, this cardio workout is doable on any cardio machine by just switching your pace.
If you want to improve your heart rate and shape your booty at the same time, Hill walking makes a perfect cardio workout for you. This cardio workout consumes about 45 minutes and is doable on other cardio machines with intensifying the resistance as well.
Strength training is inclusive of bodyweight exercises with the addition of dumbbells as well and there are endless options to choose from. On one hand, performing basic squat can improve your form, on the other hand, front lunges can work up your butt and leg’s muscles.
For the improved movement of your upper body, perform the single-arm dumbbell row. While bicep curls make a great isolation workout targeting your biceps. And, the list goes on and on.
Let’s know more about its benefits and a sample workout plan for beginners:
Did you know that beginners should perform 8-12 reps sets of each strength training exercise at the gym? Well, why the American Council on Exercise recommended so is possibly due to numerous health benefits of strength training.
Captivatingly, strength training can aid in improving blood pressure, decreasing belly fat, managing and preventing type-two diabetes as well as management of chronic pain as per scientific researches. More interestingly, it can help in reversing signs of aging. Although strength training exercises are overwhelming at first glance, all these amazing benefits make it compelling enough to go for it.
Looking forward to how to begin? You can start it with any of the following as per your comfort level:
Upcoming are two sample Strength Training Workout plans for newbies.
You can perform 12-15 reps of every exercise twice in this 45 minutes workout plan. You need to select a weight to make the completion of the final few repetitions of every set challenging for the weighted exercises. Between every exercise, take a breather of about 30 seconds while taking a 60-sec breather between each set. Start with a 5 to 10 minutes warm up, low-intensity cardio and a bit of muscle stretching.
The duration of all circuits of plan B’s workout is about 45 minutes. For interval an in one circuit, you need to do training for 45 seconds while taking a breather of 15 seconds. Then, take rest for about 2 minutes after completion of a circuit for recovery. Begin with a 5 to 10 minutes warm up and at the end do some stretches.
As your muscles are now warm, it is ideal to end each beginner gym workout session by doing stretches. It can involve extending your muscles for around 15 to 30 seconds. Beginners can perform
As you progress in the gym, you can gradually opt for some of the best stretches for women including:
As per the American Heart Association, it is recommended to have 2 sessions of around 45 minutes of strength training every week and cardio workout of around 75-150 minutes.
In view of that, the beginners can do around 2 to 4 sessions of 45 minutes at the gym in one week.
Since working females have to sit for long durations all through the day, they experience tightening in their glutes, lower back, and hamstrings. This is where regular sessions of static stretching can significantly improve your flexibility.
What’s more, it can get you an improved posture, decrease muscular tensions as well as injury risks.
So, the stretches that you can do in the morning for about 10 minutes can be:
Don’t worry if you can’t make it to the gym daily as you might be an at-home mommy. Or, perhaps taking a gym’s membership is out of your budget. Regardless of the reason, you can still become fit as a fiddle by doing one or a combination of these at-home exercises:
Here is a sample of at-home fitness workout plan:
|Overhead Press Squat||3||12|
|Front Raise Dumbbell Reverse Lunge||3||15|
|Dumbbell Deadlift to Row||3||12|
In case of at-home full body workout, I am mentioning only 3 exercises as they are beginner-friendly and easily doable also. Just give a total of 10 minutes to each of the below-mentioned intense workouts and there you go:
|Angled Knee Push-ups||3||15|
All of these at-home workouts are equal parts effective in maintaining your body shape. However, all it requires is a determined and persisting soul.
No matter if you do the workout at the gym or at home, you need to be persistent and passionate about it. Don’t forget to take rest meanwhile your fitness program otherwise “Haste makes Waste”.
I hope you don’t intimidate now to start your fitness program as you only need to keep it at low-intensity in the first place. Trust me, I never feel tired for a single minute after the workout due to proper stretching and cool down sessions. Having muscle spasms is never a question!
Isn’t attaining your fitness goals less painful and more rewarding? Then, make a decision and prove it right!