The Workout for Every Guy: The Beginner’s Workout

You’re an eternal beginner. You get on a program and fall off just as fast. You skip the gym if it’s raining.

Sound familiar? Don’t blame yourself. Your problem probably isn’t a weakness of character (although you need some steel in your spine too)—it’s probably that you’re not following the right strategy. Pry the snooze button off your alarm clock, because with a little effort, you can adopt good exercise and diet habits, thanks to this plan from Brian Grasso, a trainer and life coach in Montreal. (Photographs by Marius Bagge)

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The Beginner’s Profile: If any of these points sound familiar, this workout’s for you.

Mantra: “I’m just not consistent.”

Longest streak of consistent gym-going: 6 weeks

Best lifts: 225-pound bench press; “What’s a squat?”

Typical dinner: Anything/everything

You tell yourself: “If Carrot Top can get ripped, so can I.”

THREE THINGS TO KNOW BEFORE YOU START

Start Slow: “The body and mind are terribly homeostatic machines,” Grasso says. “They constantly search for comfort and consistency,” so deciding to make a slew of changes at once often leads to failure.

“Making minor amendments to your daily routine will fl y under the radar of your conscious thought and become positive habits.” In other words, if you start so gradually that you barely notice the change, you’ll be more apt to continue it and make more changes without them ever seeming daunting.

Train two days per week:This isn’t asking a lot, so try to go at the same times every week. Get used to making appointments with yourself and keeping them. But if you don’t feel like working out, don’t. Just go to the gym, walk in, and leave if you want. The important thing is that you establish the habit of going. At the very least, change into your workout clothes when you get there—you can change back out of them and leave right away. In no time, you’ll be going to the gym and staying to train, and regular exercise will be a part of your life.

Stand up straight: Want an easy way to tell if you’re performing your exercises correctly? Check your posture. The correct starting position for most exercises is shoulders back, chest out, standing (or sitting) tall, with your abs tight. Good posture, good form.

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THE BEGINNER’S MEAL PLAN

Your goal should be to eat at least one healthy meal per week. “I believe in making modest changes to the diet that don’t leave people feeling trapped and anxious to return to their old habits,” Grasso says. Choose just one meal to eat that you’re sure is healthy. Don’t psyche yourself out here—use common sense. Lean meat and fish, fruits and vegetables, whole grains and raw nuts and seeds are all fine. Eat what you like the rest of the day. Do this for two weeks and then up it to two healthy meals per day. Continue in that fashion and you’ll find you’re eating healthy most of the time. Get the full beginner’s meal plan >>

HOW TO DO THIS WORKOUT ROUTINE

Frequency: Perform the two workouts (Day 1 and 2) once per week, resting at least a day between each.

Time Needed: 35 min

How to Do It: Perform the exercises marked with letters as a group. Do one set of A, rest, then one set of B, then rest (note that some groups have an exercise “C”), and repeat until all sets are complete. Then go on to the next group. Perform three sets of 8–10 reps for each exercise.

After 1 Month: By this point, working out has become part of your routine, and you look forward to it. If not, continue to at least show up at the gym (even if you don’t have the desire to go through with the workouts) until the habit sticks. Remember to continue adding healthy meals to your diet—you should be at two per day by now.

READ ON for the first day of your workout

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Keep falling off the fitness wagon? Adjust your strategy and get in the habit of success.
The Beginner’s Workout
Get in the habit of success with this practical fitness routine.
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Get in the habit of success with this workout for beginners.

10 Pro Fitness Tips For Beginners by Our Fitness World

Know About PILATES

Pilates is similar to yoga but emphasizes your body’s core — the abdomen, obliques, lower back, inner and outer thigh, butt, and so on. For this reason, Pilates develops much of what exercisers need — strength, flexibility, muscular endurance, coordination, balance, and good posture — with a much lower chance of injury than with other forms of exercise. The discipline emphasizes correct form instead of going for the burn. With so many exercise variations and progressions, you may have a hard time getting bored with Pilates.

Pilates moves require you to engage virtually your whole body. At times, you may try to strengthen one muscle while stretching another. The moves take lots of concentration; you can’t simply go through the motions like you can on gym equipment. And then, for every move you think you’ve mastered, Pilates has another version that’s a little different and a little harder.

Consider a move called rolling like a ball: You balance on your rear end, roll backward, and then roll back up into the balanced position again. This move requires a good balance of abdominal and lower-back strength and is deceptively tough. Pilates teaches you to think about how you use your muscles during your workout so you use them better in daily life. For instance, because much of the focus is on good posture and body mechanics, you stand and sit taller and walk more gracefully.

Here’s a bit of trivia: Pilates is named after its inventor, Joseph Pilates, a former carpenter and gymnast who invented the exercise for injured dancers. Many of the moves were inspired by yoga or patterned after the movements of zoo animals such as swans, seals, and big cats.

Way to stay fit at work

us, we easily start following it. If you were to look at it carefully, it is this convenience, which leads to weight gain.

• It’s not convenient to go to gym everyday, because it appears to be too far
• It’s not convenient to eat healthy because we have to do grocery shopping every week.
• Its not convenient for us to carry food to work, because we may have to make an effort everyday

We Just Want To Stay In Our Comfort Zone, Which, Doesn’t Let Us Grow Neither Professionally Nor Physically. You Have To Do Something Extraordinary Other Than What You Typically Do To Get A Promotion, Similarly You Have To Do Things, Which, May Appear To Be Crazy For Others, To Stay Fit.

 

How To Stay Fit At Work

Starts with Breakfast

If you are one of those who are always running late for work, there are many on-the-go breakfast options. Please no granola bars, they are high in sugar and can spike up your body sugar levels, which can be very unhealthy for your body. How about an apple and some oatmeal prepared in milk. Just drink it down and you are ready to go.

No heavy lunch

Don’t go for heavy working lunch that will only make you feel either hyper or sleepy. The basic idea is not to stuff yourself but have a balanced meal, which should make you feel energetic throughout the day.

Eating journal

And as a thumb rule, always keep a close tab on what you are eating because we are so caught up with our work routine we lose track of how much we have eaten and when we start calculating at the end of our day, we realize food items which we could have easily avoided.

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What is your Fitness goal? Mass gaining, fat loss, muscle toning? You can do anything with your body you want to do. Why do you think it’s Difficult? It’s simple guys. Don’t make it complicated. Just follow me…..

1/ Workout : Choose your workout plan as your goal. Remember you must follow the right technique or form of every single exercise. Otherwise your time will be wasted.

2/ Diet Plan: You must follow the right diet plan as your goal. Remember muscle growth depends on your diet and rest. +Sleep(Rest)