Beginner Strength Training Routine for Weight Loss

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Beginner Strength Training Routine for Weight Loss
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• Physical activity has many benefits for mental
  and physical health. And some people use exercise
  to help them meet a weight-loss goal. You can use
  this beginner strength training routine for
  weight loss, if that is a priority for you, or to
  build muscular strength.

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• This routine is based on walking, which
  helps build cardiovascular endurance and health,
  and weights, which can help boost metabolism and
  burn more fat. It also includes one weekly
  session of circuit training, which combines
  weights and cardio.
• Although it is possible to achieve results with
  cardio alone, adding a strength training routine
  for weight loss will make your workouts more
  balanced and capitalize on the fat-burning
  benefits of weight training.

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Program Schedule

• To do this program, walk on 6 days take one day
  off. For the strength exercises, use dumbbells,
  or other weights, at home or the gym.
• Day 1 Walk for at least 40 minutes at a brisk
  pace or one that makes you breathe heavily, but
  does not make you breathless. Split the session
  up if it suits you, but try to keep up the
  intensity.

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• Day 2 Choose 8 dumbbell exercises. Together,
  these strength training exercises work many
  different muscles to contribute to weight loss
  and building a stronger body. Do 3 sets of 12
  repetitions of each exercise. If doing 8
  exercises at once is too much, break it up into 4
  exercises over two sessions. Also try to fit in a
  30- to 40-minute brisk walk.
• Day 3 Do a circuit training workout. If
  necessary, modify it by slowing it down, so that
  you can complete at least three circuits. If you
  like, swap in a different circuit training
  routine on alternate weeks.

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• Day 4 Walk for 40 minutes.
• Day 5 Repeat the dumbbell program performed on
  day 2 walk for 30 to 40 minutes.
• Day 6 Rest.
• Day 7 Walk for 40 minutes, or take a rest day.

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• This beginner strength training routine gives you
  three days per week of strength training (the two
  dumbbell programs, plus strength training in the
  circuit training workout), which is optimal for
  losing weight.
• You can mix the walks up with slow jogging if you
  feel up to it, but at least 40 minutes of brisk
  walking, six days each week should be your goal.
  You can do this on a treadmill, in your
  neighborhood, or in the park.

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Weight-Loss Basics

• An exercise program is an important part of a
  weight-loss routine, but it isn't the only part.
  If your goal is to lose weight, you will need to
  make some other changes as well.
• Get Clearance From a Healthcare Provider
• Before you start a beginner weight training
  routine, or any exercise program, be sure you
  have no underlying medical conditions that mean
  you should be cautious about your exercise
  intensity or frequency. A healthcare provider can
  also help you set personalized goals and help you
  understand the right nutrition plan for you.

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Move More

• Extra incidental movement throughout the day,
  called "non-exercise activity," can help increase
  the amount of exercise you get outside of your
  training program. Try parking your car farther
  from the entrance at work or while running
  errands.

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• If you live in a city, take public
  transportation, which usually requires more
  walking to get to and from your destination and
  the bus or train stop. Even simple things like
  standing on one foot while you brush your teeth
  can help improve your balance and stability.

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Make Weight Training Convenient

• If you have a gym membership, free weights and
  machines are at the ready. But you can use
  dumbbells at the gym or at home.
• Try placing dumbbells in a handy spot so that
  it's easy to pump out a few dozen repetitions in
  between other activities or even while watching
  TV, videos, or listening to music.