Whenever I talk to people about my Dutch book "The Flexible Diet and Resistance Training",
I have to explain why resistance training is a must for efficient fat burning,
not so much during the workouts, but due to building more metabolic active tissue.
Most people understand this, but do not know how to start.
That's why many ask me for a practical beginner's workout routine.
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Who's dr.Fox?
The Lifting Dermatologist …
In my book, you can learn all about how to set up your personal workout routine, considering
repetitions, the most efficient rep ranges, sets, periodization, deloads, and so on.
But the average beginner soon thinks of this as way too complicated.
And actually it is.
Here, a practical, well thought-out workout routine, made by a lifter with lots of experience, comes in very handy.
As a warm-up 5 to 10 minutes of light cardio are usually enough, to get the blood flowing.
Next, as a beginner, you should follow a full body workout routine, hitting each muscle
group with 1 simple basic exercise, preferably a big compound movement, stimulating a lot
of muscles at the same time.
As a beginner you should never exaggerate, in the training frequency, the number of exercises,
the weight on the bar.
Focus on learning and performing the movement technically correct, before using extra weight later on.
If needed, ask advise from someone in your gym.
Choose the most simple exercises, that don't need sophisticated machines or material, that
usually isolate the muscles way too much for a beginner.
Do not train in the lower rep ranges (less than 6 repetitions, since that demands the
usage of more weight, which in people with not a lot of technique and experience will only lead to injury).
On the other hand, do not go over 15 to 20 repetitions, because then you will be using
not enough weight to stimulate muscle growth, you will only train your endurance.
I will now provide you with a workout routine, which you can perform 3 times a week.
A higher frequency is not necessary, and even not desirable, because this will interfere with recovery.
And yes, this can be 3 times the same workout, because in the beginning repetition is key
to learn the technique properly.
You can always introduce new exercises later on.
Warm-up: 5 to 10 minutes of light cardio
Front delts: Here you have to learn the first important compound exercise, the Standing Barbell Press
Start with 3 sets of 8 repetitions, with a light weight.
Once you can do this easily, you take more weight.
This is called progressive overload, within the same rep range.
So do not start to perform more reps with the same weight.
Back-Vertical Pull: If you can perform 5 pull-ups, try 3 sets of 5,
and gradually work up to 3 sets of 8.
If you can do this, you can overload by adding weight to a belt.
If you can not perform any pull-ups, you can learn this movement by doing cable pull downs,
with a lighter weight, 3 sets of 8, and gradually up the resistance.
Chest: we start with the most basic exercise, the Flat Barbell Bench Press: 3 sets of 8 reps.
Back-Horizontal Pull: here we can choose from a wide variety of exercises, but preferably
we choose something simple and efficient to start with.
The One-arm Dumbbell Rows are ideal for this.
Alternate the left and right arm, performing 3 sets of 10 to 12 repetitions.
Side and rear delts: Dumbbell Lateral Raises and Dumbbell Bent-over Raises are great exercises.
Perform 3 sets of 10 to 12 repetitions of each exercise.
Legs: Concerning training the legs, I propose you start with one very basic compound exercise,
that stimulates almost all the muscles of the legs, that is Squats.
Technically difficult to learn.
So start with the advise and help of someone next to you in the gym, a very light weight
on the bar, or sometimes even just the bar, and perform 3 sets of 8.
If this exercise is too difficult to perform for you, Leg Presses on a specialized machine,
are a good alternative, although this exercise isolates the quadriceps more than the squats,
stimulating the other muscles of the legs a bit less.
As a beginner, you don't have to worry about exercises for the calves and other more specific
leg muscles.
That is for later.
Same goes for the traps, and forearms.
These get more than enough stimulation from the other exercises you already perform in
this routine.
And the same goes for the biceps and triceps.
You do not have to perform any isoltation exercises for these, since the biceps are already
worked with the pull-ups, and the triceps are worked with the shoulder press and bench
press.
We try to keep it as short, simple and efficient as possible.
2 more things.
For the lower back and backside muscles of your legs: deadlifts.
Just like the squats, difficult to learn, but a very important basic compound exercise,
that stimulates a lot of muscles at once.
Again start with a very light weight on the bar, an experienced partner next to you in
the gym, and perform 3 sets of 10.
Abs: a lot of mistakes are made training the abs, not so much technically, but on the number
of sets and reps performed.
Most beginners perform way too much repetitions, without really using enough resistance.
Better to perform 3 sets of 12 to 15 repetitions weighted, than 5 sets of 20 without much resistance.
Ab exercises that can easily be overloaded are for example weighted crunches, with a
plate on the chest or in the hands.
I hope that you don't think of this as too overwhelming as a beginner, and that you are
motivated to give this efficient routine a try.
As a beginner you will notice muscle growth very rapidly, together with the augmented
fat burning effects.
Success!
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