Best Work out Routine for beginners
Hi All,
I'm 8 weeks post op and have been working out for a few weeks now. I have been walking for 30 mins at 3.5-4.0 speed and then lifting. Legs/Arms mostly. What has everyone else done and what seems to work the best? I am young and a former althlete so I would love to prevent as much loose skin as possible.
Thanks!
You are off to a great start, just keep that up. I would suggest flipping that around though. Lift and then do the walk unless you are walking first thing in the morning and then working out later. The reason for this is you will use your energy stores for muscle building and growth and then use up what ever is left with your cardio. If you do it the other way around you may not get as much ot of your work out because you will run out of your basic energy source for muscles (glycogen) and you will not get as good of a muscle workout.
Which exercises are you doing? You will want to focus your exercises on the major muscles legs and chest/arms first and then do any other fringe type of exercises. I would also suggest working on core/abs one day a week separate of your legs and chest/arms. You will want to do at the very least squats, lunges, leg extensions, bench press, bicep curls, and tricep extensions. Then whatever else you feel like you should work on. Back is a good one.
Hi There,
I forgot to respond to you. I have started lifting and then doing my cardio. It feels weird because I've done it the other way every time. But I'm getting used to it. Right now I'm focusing on legs and arms.
Legs: leg press, leg curls, leg extensions. I need to start doing squats but those suck so bad. lol
Arms: curls, triceps extensions, and a few other ones I don't know the names of.
I'm open to any suggestions.
Sounds like a pretty solid routine. You can always add to it later.
Squats are good but you can also use lunges and deadlifts too, they are good. Deadlifts can hurt your back so if you are going to do them, get someone to show you the proper form first. If you do them wrong it can set you back. Squats get better over time start with body weight to get used to it, remember stick your butt out.
Looks like you are missing chest exercise. So bench press, flys, shouders: lateral and front raises as well as military press (from the top of your chest up over head and back).
For curls consider doing a couple different types such as so a barbell curl straight bar hits different parts than an easy bar. Dumbell curls allow you to focus very specifically on the bicep muscle. You can do the pronated, supenated, or hammer curls. So you have a couple of options with curls.
All in all you are off to a great start with your routine.
Yeah, I had back surgery last year. So dead lifts are out of the question for now. I want to strengthen my core before I attempt that. Yeah I just need to bite the bullet and do the squats.
Yeah I haven't started chest stuff, I was mainly worried about my arms and focusing on legs since it's the biggest muscles in our bodies. I will add those in though.
I have been doing 2 types, 3 if the bar is avail, with dumbells, bar with weights, and there's this machine at the gym I do curls on too. What's pronated, supenated and hammer curls? lol
What's the best arm work out for the inner arms?
Thank you!
BIcep curls, I perform this with three hand positions palms up, palms down and thumbs to the side. Perform 12 repetitions to the front and 12 repetitions of each side. This really works for me help me get rid of my flabby arms. I am currently doing series of workout that i got from this site and maybe you need to see that also if you have other questions. Good luck :D
on 11/22/13 11:34 pm