“Get Started” Work-out For Fat Loss

By Lance Jeffers | Uncategorized

Looking for an easy way to get started with exercise?

Getting started with exercise is a lot easier said than done. Most of us only last 2-4 weeks before we get seduced by the siren-song of our living room sofa.

The largest issue is that people make exercise WAY harder than it needs to be. Blame ​The Biggest Loser or whatever else you want, but the idea that you need to exercise like crazy to lose fat is a complete myth.

In fact, nutrition is easily the more important part of fat loss, but that's a topic for another blog post.

Today, I simply want to share an easy routine that will be effective AND fast at the gym. No sign-up required.

The Routine

Workout A

Workout B

Workout C

Workout D

Push-up
3 sets of 10-15 reps

20-45 minutes of Cardio
(biking, jogging, swimming, walking, etc)

Dumbbell Bench Press
3 sets of 8-12 reps

Reverse Lunge
3 sets of 6-10 reps

Inverted Row
3 sets of 10-15 reps

Crunches
4 sets of 10-30 reps

Dumbbell Row
3 sets of 8-12 reps

Bicycle Crunch
3 sets of 10-30 reps

Goblet Squat
3 sets of 10-20 reps

Planks
2 sets for as long as possible

Sumo Deadlift
3 sets of 6-10 reps

Lat Pulldown
3 sets of 8-12 reps

Dumbbell Overhead Press
3 sets of 10-15 reps

Lateral Raise
3 sets of 15-20 reps

Facepull
3 sets of 15-20 reps

Dumbbell Curls
3 sets of 10-20 reps

Cable Tricep Extensions
3 sets of 10-20 reps

Calf Raise
4 sets of 8-12 reps

Index:

Reps - Individual repetitions. One repetition is one completion of the movement through a full range of motion

Sets - a cluster of repetitions. So 1 set of 10 reps means you would complete the movement 10 times before you take a break in between sets.​

Quick Tips

This workout is designed for beginners, so I've kept it simple yet effective. It shouldn't take you more than an hour to do this workout, and it might even take you less.

I will say that you'll want at least 1 day of rest in between Workout C and Workout D, otherwise you might be extremely sore.​

As far as how much you should rest between sets, shoot for 60-120 seconds. You shouldn't need much more than that if you're a beginner, but any less than that and you might start missing reps or having to reduce the weight you're using.

But yeah, that's pretty much it. ​

It's not a "fancy" workout routine, but it will DEFINITELY work for a beginner. As a beginner, fancy is probably not something you should even be thinking about yet. Just focus on getting in the gym and building up that habit, first and foremost.​

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About the Author

Coffee Lover, Puppy Petter, and Nutrition Geek. When I’m not dealing with technology issues or watching Game of Thrones, I’m busy learning about nutrition and exercise science.

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