General fitness is where it all starts for any trainer or athlete. If I was sitting on the sofa for the last 30 years and suddenly decided that I wanted to become a bodybuilder or compete in an iron-man challenge, I would not start a hardcore bodybuilding routine or start running steeplechases right off the bat.
It takes time to get to this point. My general rule for any type of trainer is to build a strong foundation, and then build on that. For example, if I’ve been sitting around for 30 years and then decide that I wanted to do a triathlon, I would first have to start getting myself into a general fitness routine. This would be light exercise focusing on stimulating my muscles to start to work as they should. I would do this for probably 8 — 10 weeks (depending on the person); and I would then move on to a strength program, and I would do this for about 10 — 16 weeks. I would then start to train for endurance, and after another 10- 16 weeks, I would begin to look and feel a bit more ready.
See? It takes time and dedication to get results from any training program and you need to start somewhere.
Mighty oaks from small acorns grow.
This is the kind of program I would start with:
General Fitness for Beginner Program
| EXERCISE |
SETS |
REPS |
MUSCLE GROUP |
DAY |
| WARM UP |
5 MINS EXERCISE BIKE |
– |
– |
MON/WED/FRI |
| PRESS UPS |
2 — 3 |
12 — 15 |
CHEST |
|
| LAT PULLDOWNS |
2 — 3 |
12 — 15 |
BACK |
|
| LEG EXTENSIONS |
2 — 3 |
12 — 15 |
QUADS |
|
| LYING LEG CURL |
2 — 3 |
12 — 15 |
HAMSTRINGS |
|
| BARBELL CURLS |
2 — 3 |
12 — 15 |
BICEPS |
|
| LATERAL RAISES (DUMBELLS) |
2 — 3 |
12 — 15 |
SHOULDERS |
|
| TRICEP PUSHDOWNS |
2 — 3 |
12 — 15 |
TRICEPS |
|
| CRUNCHES |
2 — 3 |
12 — 15 |
ABDOMINALS |
|
| COOL DOWN |
5 MINS EXERCISE BIKE |
This is a great way to get into the swing of things. Routine plays a big role here; if you can get the routine fixed, it will eventually become habit.
Let me know if you this information has helped! It is always good to hear of another person’s training results. I am also happy to answer any of your questions.
Good luck!
“Home Workout For Beginners”
If I was overweight, had no motivation, but knew what I know now, I would start my weight loss / fitness journey with this 6-week home workout.
Good luck, and remember that I am always happy to help wherever I can.