It really does depend on your goals. But since you're just starting out, you can't go wrong with these tips:
• Encorperate an Upper, Lower, Rest, Upper, Rest, Lower, Rest training cycle to start out on. Best if it aligns with your life routine.
• Right before your workout, warm-up & do mobility drills/dynamic stretching for the muscles that will be involved in your upcoming workout.
• Lookup the proper form for the exercises you want to do & if need be, record them or do them in front of a mirror to see if you have proper form.
• In a slow & controlled way, do each set you've planned in a 6-12 rep range.
• Your introduction should be slow, but for best muscle progression, your ultimate goal should be to eventually do 2-3 sets of each muscle group/exercise. This might require doing easier variations so you can stay within the 6-12 rep range while still being able to do multiple sets.
• Make sure you do the full range of motion for every exercise.
• If an exercise is too difficult to do, do easier variations & negatives if need be.
• Especially if your muscles aren't strong enough/familiar with a certain exercise, don't go to muscle failure until the last set of the exercise. And try to stay away from muscle fatigue until later sets as well.
• Static stretch the muscles you've worked anytime that day before bed.
• If soreness isn't a problem & you've already rested a muscle group 24 hours, you can work it out again. Just be careful not to overtrain. If anything feels like it hurts in a weird way, make that day the muscle groups rest day until the problem is resolved.
And for ab training, I recommend videos like these:
So don't be like everybody else because the first thing everybody else does is they go buy all that stuff you just bought and they put it in the closet and they think they're going to get skinny sounds fun sounds good but it's not going to work the first thing you do is save yourself it's time it's time to just tone up and be as beautiful as I can put on your shoes and go walk walk at a very fast pace for 30 minutes every single day for 30 days and I guarantee you every part of your body will tone up I mean every inch of it but you have to do it and if you could do it two times today at 30 minutes it's even better the first couple days you're going to say what the fuck am I doing but that's what it's worth it because the next week after your body will go let's go come on I want to move your blood will fill out you will breathe better you will become more live more alert you will fear all the fog out of your brain and every other part of your body because it's just been sitting there not moving if you want to use all that other fun stuff go for it this exercise and the best way to do anything is to walk and locked at a fast pace break a sweat read all the toxins out of your body drink lots of water no sugar sodas can just eat healthier foods you know what they are no junk food that's crap are you going to show us the picture now and the picture in 30 days everybody everybody that has asked this question I tell them the same answers I gave to you and no one has moved a muscle nobody it's all been Tok you could be the first one and I promise you you will look and feel 10 times better probably even more than 10 times but before and after pictures please
I recommend a Pilates DVD or Kayla Itsine’s Exercise App or Roberta Gyms YouTube videos.
If your looking to lose weight, eating low glycemic foods leads to effortless weight loss
Dr. Berg says weight loss is about nutrition and not calories because a healthy body does not pack on fat.
And nut researchers at the University of Toronto said eating nuts does not lead to weight gain even thought nuts are extremely high in calories.
Decide on a certain amount of miles to walk each day. Your pedometer can help you keep track of that.
Three miles per day is a good starting point. Then, you can increase it over time. (This is mostly throughout the day, just doing regular stuff, so it’s not as far as it seems.)
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I agree with setting goals first that’s always good advice. With one dumbbell you can do multiple types of squats. I would recommend Bulgarian split squats. You may not need to use any weight at first. Naturally you can do dumbbell curls one arm at a time or tricep kickbacks one arm at a time. Also, if you have a little more money to spend I would search resistance bands on Amazon. I have a band setup that I can attach to a door and add extra bands of various weights for more of a challenge and I really enjoy it. Often times these band setups will come with a guide showing what exercises you can do. I hope this helps!
What are your goals? Start there
Lose weight?
Gain muscle?
Gain stamina?
Next what do you enjoy? You're more likely to exercise and stick with it if you enjoy it.
No matter what I don't enjoy cardio. But I do like watching t. v. 🤣. So I got a recumbent exercise bike and I'm able to watch the news everyday while getting in my 20-30 minutes of cardio. I also absolutely LOVE the game of basketball. I know it's good exercise but to me it's just fun. If you can find an activity that you love like that then that is best.
I'm no expert but if you have any questions I might be able to answer feel free to ask.
You need to set your goal first and then work out accordingly. If you don't have a goal and a set plan you won't see a difference.
Figure out whether you want to lose weight/be fit/gain muscle etc and do your research to come up with a workout plan.
1st figure out what u want. You bought bunch of random stuff that u saw as part of timess, but u dont know what to do with them cus u dont know what u want in 1st place. When u know what u want you will know what you need. Start with that, mental fitness. Like what u gonna do with 🏀? Bounce on your head? Pedometer? What? If u ain't walking u dont even need that. Like i said completly random stuff they dont even go together, they each completly their own category. Its a mess
best to start with walking... NOT running... walk in a circle. maybe 4 square blocks, then 8 square blocks, then maybe jog and walk work your way up... don't burn yourself out. take your dog with you, or walk the neighbors dog... Start slow... and never stop... I am 71 and still going, walking my current dog (they don't live too long, 15 years or so)
there are plenty of exercises you can do with dumbbells. Hopefully you have some that can be adjusted. You can do crunches on a yoga mat. Use the pedometer when you go for walks.
I tried elliptical and stair master and they are both soooooo helpful to me in losing weight. As for yoga mats I do some upper body exercises I learned as a teenager.
First of all what are your goals? My response depends widely on that.
Walk total of 8000 steps a day. 4000 steps before 12 - 2 PM. Do yoga various asanas.
s elastic bands are great...
Push, pull, squat, lunge, hinge, carry
eat better, drink more water. the end.
u get a jumping rope
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