A complete beginning fitness program makes your whole body stronger and tougher. Endurance really is important.
Weight training is one of the best methods of strength training! If you want to start weight training safely and effectively, with the best info, diet, and routines, check out the 5 Day Beginner Weight Training Course!
Now I can remember not having stamina and getting into martial arts matches with people. Bad idea. Staying power is essential for peak performance - you can't be hacking and wheezing like I was back then...
To be effective is sports, martial arts, or any physical activity you need strength and the stamina to use it. That way your moves, cuts, punches, strikes, and kicks still have power and snap well into your contest.
An intelligently designed fitness program is more effective training for athletes than strength or aerobic training alone. It's a combination of weight lifting and aerobic training that compliment each other.
Also, a program with lifting and aerobics gets you in the habit of working out almost everyday. It becomes a lot easier to do if you have a set time every day, like right after you wake up, when you know you’ll work out.
I find that makes it easier than doing a schedule some days of the week. Just doing a small workout everyday is good, and once you get in the habit of going to the gym every day it feels natural and not like a fight.
This beginning fitness program is simple for beginning weight lifters and runners. The weight lifting is an excellent basic lifting plan that's half of your fitness training program. It is simple, effective, and can be done anywhere with a power rack for lifting and space to run.
I use running as the aerobic exercise because it’s cheap, intense, and can be done almost anywhere. You can substitute your own jump-roping, swimming, or whatever other aerobic exercise you like the most.
I like sound, simple, and straightforward workout plans. Once set up they don’t require me to think a lot in the morning; just get up and sweat.
|Squat||Running (1 Mile)||Squat||Running (1.25 Miles)||Squat||Running (1.5 Miles)|
|Bench Press||Standing Press||Bench Press|
|Bent-Over Barbell Row||Deadlift||Bent-Over Barbell Row|
|Farmer's Walk||Farmer's Walk||Farmer's Walk|
|Chin ups||Chin ups|
The weight lifting is elementary & will show results, and you can do more running as you get better. You could even use HIIT training instead of the running to make it a more efficient workout.
As always, start out slow in the beginning. If you haven't worked out in a long time start with either the weight lifting or running and gradually work up to 3 days a week of each.
And take time off to rest and recover! Have at least one day of the week (in this routine, Sunday) to just sit around and feel righteous about how well you're doing working out.
This will help you to heal and avoid overtraining. I also know that balancing my relaxation and my passion is hard, but I'm at my best when I get them both to compliment each other
Try the program, it’s deceptively simple and effective. No excuses, get off your butt and start moving, or get that last bit of info you need to start exercising.
Oh, and be sure to sign up for the e-zine Starting Strong to get monthly strength training, exercise, and diet tips e-mailed to you - and access to the free e-book Train Smart, Eat Smart: Exercise Nutrition Hacks!
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Thank you very much, I was too lean before 2 years (55 Kgs), after the gym now I'm 72kgs, all the muscles have developed... when someone hand shakes with me it can be squeezed easily, they're making fun of me! ~ Tamil Arasan