Does anyone know any good workouts for beginners?

Question

I am 24 years old. I have never really worked out. My boyfriend got me a membership to a gym that he goes to so that we could work out together. I am just embarassed to go. Also, I only weigh 100 pounds and I don't want to lose weight because I went to the gym. I suffer from mild depression and I think working out could help. Could someone give me some good tips or workout plans? Thank you.

Answer 1

Working out and building the body that you want will definitely boost your self-confidence and lower or get rid of your depression. I am so glad you asked this question. Here is not only a workout plan but a food plan too. It is long, but worth the 3 minutes of reading...

Getting rid of fat in general, building lean muscle, and defining your physique is 60% diet, 30% exercise, and 10% mental thought. You must eat the right foods, exercise more often than you don't, burn more calories than you consume, think and speak positively about yourself, try making life as stress free as possible, and get rest so that your body can repair itself.

Portion control is key to reaching your goal. You don't want to over-eat. A portion should be the size of your fist. Meals should consist of one portion of carbohydrates and protein, and a portion of fat (is: a handful).

Carbohydrates:
Apples, Bananas, Blueberries, Raspberries, Strawberries, Mangos, Pineapple, Tomatoes, Cucumber, Celery, Carrots, Broccoli, Asparagus, Green Beans, Sweet Potatoes, Corn, Steel Cut Oatmeal, Whole "Grain" Bread.

Protein: Egg Whites, Salmon, Tuna, Halibut, Chicken Breasts, Lean Ground Turkey, Turkey Breasts, Protein Powder, Protein Bars (Power Crunch Bar, Cliff Builder Bar) You don't want a high calorie, high fat, high sugar bar. The two I listed are good ones, and they taste great too!

Fat: Organic Peanut Butter, "Raw" Almonds or Walnuts, Balsamic Vinaigrette Dressing. (Only consume a handful of nuts, with your breakfast, lunch, and dinner.) Fats help with digestion.

You want to have 4-5 small meals per day. 2-3 hours apart. You will never go hungry and your metabolism will not slow down!Stop eating 2-3 hours before bed. If possible get 8 hours of sleep, this plays a major role in losing belly fat.

Meal Planning: (Preparation is key.)

Meal 1: Protein, Carb, Fat (1 bottle of WATER)
Meal 2: Protein shake or bar (A glass of WATER)
Meal 3: Protein, Carb, Fat (1 bottle of WATER)
Meal 4: Protein shake or bar (A glass of WATER)
Meal 5: Protein, Carb, Fat (1 bottle of WATER)

Drink half of your weight (or more) in oz. of water per day.
(ex: 120lbs = drink 60oz. of water per day.)

Exercise: (Arrange this plan to fit your schedule).

Mon- light weights upper body, 30-60 min cardio, and abs
Tue- cardio 60 minutes (power walk, run, elliptical, etc.)
Wed- light weights lower body, 20-30 min cardio, and abs
Thu- cardio 60 minutes (power walk, run, elliptical, etc.)
Fri- light weights upper body, 30-60 min cardio, and abs
Sat- cardio 60 minutes (power walk, run, elliptical, etc.)

It’s important to sign up to a gym, perhaps get a workout partner/personal trainer it offers motivation.

This is my plan that I have made after doing research.It has worked for me, and I've helped friends lose weight this way! If you stick with it, it eventually becomes a lifestyle. If you are going to eat junk food, do it in moderation. Eventually you won't even crave it.I like to keep my diet as natural and organic as possible. Multivitamins are also a good idea, just to help strengthen your immune system.

If you are looking for a health book that offers more information on food, fitness, meal planning, and motivation; I am a big fan of the "Body-for-LIFE" book as well as the "Eating-for-LIFE" cookbook. It is what got me where I am today, living a healthy and satisfying life.

If you have any additional questions or just want someone to talk with, feel free to e-mail me! I love talking about this stuff as you can see!

P.S. - Don't let embarassment hold you back from life! Focus on yourself and not those around you. You'll find that people in the right gym will not criticize you. They do offer a lot of help and motivation though!!! Good luck sweetie!

Answer 2

Workingout does make you loose weight it tones up your body. If you want to tone up you should try different exercises each. One day work on your chest, the next maybe work on your legs, then your arms and so on. The instructors at the gym could tell you what are the best ways to get started. But that what a very good friend of mine does every day, one hour a day.

Answer 3

this is what I do cause I want to be more muscular all around:

squats and lunges for butt, leg lifts for outer thighs, scissors for inner thighs

bench press for chest and will also work your shoulders and triceps

I also do arm raises with small (5-lb) dumbbells for my shoulders

bicep curls for (duh) biceps

dumbbell fly for upper back

crunches for abs (duh)

back extensions for lower back

I just recently started with the weight-lifting. I only do one set of 21 reps for each exercise and only 1-3 times a week but that little bit has already made a noticable difference (I can do all of the above in ~30 min)

because you're so small and are worried about losing weight don't overdo cardio (I actually do none) lifting weights will actually make you gain weight cause muscle is more dense than fat

Answer 4

Keep this specific meal between 400 and six-hundred calories. Serve yourself a smaller portion, so if you like going back for seconds, you'll just wind up eating a normal-size portion.

Answer 5

Gyms have cool classes that you should definitely take. Dance classes preferably... or even kickboxing. They are fun and relaxing...definitely help you to tone up. Next time you and boyfriend workout, you don't have to worry about what you should be doin' =)

Answer 6

get a trainer at the gym.
Working out is not going to reduce weight , if you eat well.

Answer 7

Add veggies to baked goods. You'll never even taste the particular zucchini in these brownies as well as the sweet potato in these kind of cookies.

Answer 8

Instead connected with cream cheese or butter in bread or bagels, spread almond or perhaps peanut butter. The healthy fats satiate hunger and can decrease belly fat.

Answer 9

Definitly walking on a treadmill
I hear walking is the best kind of excersize

Answer 10

Use fruit to add natural sweetness rather then white sugar. Try this muffin food.