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A Beginner's Guide / Exercise for Beginners Setting up your own program Beginning a workout program for weight loss can be overwhelming. What exercises should you be doing? How much? How often? How hard? With proper planning, you can set up a complete exercise program to help you reach your fitness goals, whatever Before you get started, make sure you check with your doctor to make sure you don't have any health or medical problems. Then get some paper, a pen and a calendar and get ready to plan your program. Planning things out will make it easier to reach your goals and to stick with your program for the long term. Basic Steps Below are the steps you'll need to take to set up a good solid routine: Set your goals Set a timeframe for your goals Figure out how to meet your goals with an exercise program Structure your program Maintain your program At my beginner's corner, you'll learn exactly how to do all of these things from setting goals to what to wear to reach your goals. The important thing to remember is that it won't be easy! There aren't any shortcuts to health and fitness and it will require some effort and discipline on your part. What makes it easier is preparation, planning and consistency. The total body workout below is specifically for beginners who have never lifted weights or who haven't lifted weights in a long time. Take your time with the exercises and modify them to fit your needs. 1. See your doctor before you begin any exercise program if you have any injuries, illnesses or other conditions 2. Begin with a 5-10 minute warm up of light cardio (walking in place, etc.) 3. Perform each exercise for 10-16 repetitions, resting when you need to 4. Start with light weights (or no weight) until you've mastered each exercise. 5. If this is too easy or you're ready to progress, try Total Body Strength 2 or Total Body Strength 3, which contain more difficult exercises. Do this workout 1-3 non-consecutive days a week, taking at least one day of rest between workouts. For best weight loss results, combine this workout with regular cardio and a healthy, low-calorie diet. Click on pictures for more detailed view. Floor Squat (A) Stand with feet wider than shoulders and place hands on the floor, ball or a chair (depending on flexibility). (B) Bend knees and, keeping weight in the heels, lower butt until it's parallel to floor (or as low as you can). Keep abs in and make sure you can see your toes. Wall Push Up (A) Stand a few feet away from a wall and place hands on wall at shoulder level, a few inches wider than shoulders. (B) Pull the abs in and, keeping back straight, bend elbows and lower body towards the wall until elbows are at 90 degree angles. Assisted Lunge (A) Stand in split stance, feet about 3 feet apart using a chair for balance. (B) Keeping torso straight, bend knees and lower body towards the floor without allowing front knee to bend over the toe (you should see the tip of your shoe). Push through the heel to come back up. Repeat for all reps and switch legs. Rear Delt with Good Mornings (A) Bend at the waist, hands resting on ball or chair for support (if needed), torso parallel to the floor and knees slightly bent. Raise arms out to the sides to shoulder level like an airplane, palms facing down and squeeze the shoulder blades together. Keeping abs in, straighten torso until you're standing upright. Ball Deadlifts (A) Stand in front of ball, bend knees slightly and tip from the hips to lower your torso towards ball. (B) Grab the ball and keeping back flat and abs in, roll the ball up the legs straightening the torso and squeezing butt until standing. Do NOT round the back or change the angle of the knees. All movement begins at the hips and everything else should stay in place. Bicep Curl with Lateral Raise Stand with feet hip-width apart holding light dumbbells in front of thighs, palms out. (A) Bend elbows and bring weights towards the shoulders (without swinging). (B) Lower back down, turn palms until they face each other and (C) lift straight out to the sides stopping at shoulder level and keeping elbows slightly bent. Lower and repeat. Tricep Press (A) Stand with feet hip-width apart, holding a light dumbbell in both hands. Extend arms overhead, elbows next to ears, arms straight. (B) Bend elbows and slowly lower weight behind you until elbows are at 90 degrees--keep the elbows in and right next to ears. Contract triceps and straighten elbows to beginning. Crunches Lie on your back with your hands crossed across your chest or supporting the head, knees bent.  Contract abs to lift shoulders off the floor, bringing  rib cage towards the pelvis. Hold for two counts, then lower slowly to the starting position. Repeat. Oblique Crossover Crunches Lie on your back and cross right foot over left knee.  Lift shoulder blades off the floor and curl left shoulder towards right knee, contracting the right side of waist.   Lower and repeat on the same side before switching sides.