Should Fitness Beginners Train Twice A Day?

Share

Should beginners train twice a day to capitalize on their motivation?

Yes and no.

There is a fine line between adequate training and over training.

If you over train, you might see your results (and motivation) come to a grinding halt.

But if you do it right, you can boost your progress.

For a brand new fitness beginner, an example of over training would be trying to do strength training both in the morning and later on in the afternoon.

This is a recipe for disaster.  Your body just hasn’t built up the recovery ability to do this.

Strength training can be such a shock to your system that you may need 24-48 hours to rest before doing another weight lifting session.

But here’s a way to add a mild boost to your results IF you have the desire and motivation to workout/stretch twice a day.

You’re only “allowed” to do either stretching, core exercises or breathing exercises.

So for example, do these 3 stretches below in the morning, after your morning coffee but before you eat your first meal.

You won’t be burning many calories but you will be establishing a connection with your body, increasing blood flow and flexibility.

All important in your quest for improved fitness.

WallStretch

Exercise Description:
Back (wall stretch)
Classification:
Flexibility
Instructions:
Reach out and place your hands onto a wall. Now bend forward so that your shoulders are below your hands. Shift your hips backwards yet keep your hands on the wall. Hold this position to stretch your back and shoulders.

horizontal arm swing

Exercise Description:
Horizontal Arm Swing
Classification:
Flexibility
Instructions:
1. Start by standing with your feet shoulder width apart and standing tall.
2. Holding your arms out to the side and straight bring them forward and cross over each other in one fluid motion.
3. Return to the starting position and repeat for the desired repetitions.

Low Back Stretch

Exercise Description:
Supine Twist Stretch
Classification:
Flexibility
Instructions:
1. Lie on your back on the floor.
2. Gently rotate trunk and legs to side so that your knees are facing entirely to a side.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep shoulders on the ground.

For core exercises, choose only ONE of the the ab or lower back exercises found here and perform 1 – 2 sets of 10 – 20 reps.

That’s it.  No more.

You do not want to get overly sore – remember you’re a beginner to fitness (or just starting back) so slow and easy wins the race.

Finally, breathing exercises are great because you can strengthen your abdominals, increase your core strength and they can be done anywhere.

This one is called “Stomach Vacuums” and should be done on an empty stomach so that you can actually feel the exercise working.

First, exhale and force all of the air out of your lungs, squeezing it all out with your abdominals.

Now instead of inhaling, draw your stomach IN as far as possible as if you’re trying to touch your spine.

Breathe out and take 3 deep breaths.

Repeat the exercise, working up to 10 Stomach Vacuums.

You can do these vacuums anytime and anywhere.

If you feel soreness, take a day or two off until you are ready to continue.

 

 

Share

Fitness Beginner Abs! How To Get Them.

Share

Have you done your daily dozen today?

As a fitness beginner, here’s a great 4 exercise, 3 round, 6 minute “ab-aerobic” workout that you can bust out.

First, though, understand that by combining “ab” exercises with “aerobic” exercise you will get better results than doing either of them alone.

Aerobic activity will boost metabolic activity and thus, increase caloric burn.

That’s what we want – to increase our metabolism and to burn calories.

And we don’t want to spend an hour doing long boring aerobic activity.

Plus, too much aerobics can destroy lean body tissue (muscle).

So we combine aerobics with abs to make ab-aerobics.

Sample routine (beginner).

Equipment need:  none

Optional:  Jump Rope, Gym Boss Timer

Length of workout:  6 minutes + warm up/stretching

Number of exercises: 4

After you warm up and stretch for a few minutes, you are ready to begin.

You’ll do these 4 exercises back to back without rest for 30 seconds each.

That’s 2 minutes of nonstop activity or “Ab-aerobics”.

Rest for up to 30 seconds then repeat 2 more times.

That’s it, you’re done!

1st Exercise

Jump Rope

Exercise Description:
Jump Rope (basic 2 feet)
Classification:
Aerobic/Anaerobic Conditioning
Instructions:
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down as you bring the jump rope under your feet.
Continue for the prescribed number of jumps or time.

note – if you do not have a jump rope, do “invisible” jump ropes.  Jumping without the rope.

2nd Exercise

double leg raises

Exercise Description:
Double Leg Pressouts
Classification:
Core (body weight)
Instructions:
1. Start by lying on your back with your knees towards your chest and your arms flat on the ground.
2. Keeping your back flat throughout the movement kick your legs out and away until they are almost straight.
3. Bring your legs back in and repeat for the required number of repetitions.
4. If you are unable to keep your back flat on the floor throughout the movement shorten the distance that your legs extend until you get stronger.

3rd Exercise

Alternate Superman

Exercise Description:
Alternating Superman
Classification:
Low back
Instructions:
1) Lie face down on floor with arms extended overhead. You may place a rolled towel under forehead to clear face from floor.
2) Raise right arm and left leg 4-8 inches off floor.
3) Lower and raise alternate opposite arm and leg.
Remember to keep head and back in a neutral position. Shoulders and hips should remain squared throughout movement.

4th Exercise

Abdominal Crunch

Exercise Description:
Crunch
Classification:
Core (body weight)
Instructions:
1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench.
3. Return to start position.
Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
Resources:

Share

Know Your Body Type First

Share

Here’s a great tip for all of you fitness beginners.

Know your body type before starting an exercise program or a nutritional program.

Why?

Because the more that you know about your body type, the better equipped you’ll be to get on the “fast track” to better results.

Fitness tips For Beginners - Cyclist Ectomorph

There are three fundamentally different physical types, called somatoypes.

They are:

The ectomorph:  characterized by a short upper body, long arms and legs, long and narrow feet and hands, and very little fat storage: narrowness in the chest and shoulders, with generally long, thin muscles.

The mesomorph: large chest, long torso, solid muscle structure, and great strength.

The endomorph:  soft musculature, round face, short neck, wide hips, and heavy fat storage.

Each of us tends to be a combination of the types listed above.

You might ask “How am I supposed to know what dominant type of somatotype I am if I am a combination of them?”

Good question.

Here are some very basic ways to know.

Are you good at (or were you good at) sprinting but not so good at running long distances?

Then you might be geared more toward a mesomorph with regard to running and weight lifting.

Are you better at (or were you better at) long distance or long cardio types of activities ala, Lance Armstrong?

Then you may be geared more toward a ectomorph body type.

If you move a little slower than others but have good physical strength then you might be leaning more towards the endomorph body type.

Of course, as mentioned, you probably are a combination of the somatotypes.

Do you put on weight easier than others but have a hard time getting lean?  If so, you may be an endo-mesomorph.

Do you get lean easier but have a harder time putting on weight?  You may be an ecto-mesomorph.

The point is, to understand your body type by identifying certain characteristics that you have and then following the best training and nutritional guidelines for  your body type.

In a future article, I’ll spell out the proper training and nutritional guidelines for fitness beginners to ensure the fastest way to get results.

 

Share

Variety Is The Key For Fitness Beginners

Share

With all of the ways to get in shape these days, I recommend trying a variety of fitness choices before committing to any one type.

For instance, just some of the activities that you can try are:

Fitness Tips For Beginners - Lady Lost Weight

Fitness Boot Camp Classes – Ask to try a class for free before committing to anything long term.  These types of classes consist of strength training, cardio, stretching, running, and sometimes, mixed martial arts moves.  Most of the time, the class is scaled for your existing level of fitness.

Cross Fit – Ditto.  Ask for a free trial.  This is usually more intense than a standard Fitness Boot Camp class.  Once you are taught the basics of lifting, you are encouraged to push yourself to go faster and use more weight in the olympic lifts, power lifts and other exercises that make up Crossfit.  Be careful not too injure yourself.

Yoga – Yoga is not intense in the typical way but some of the poses and stretches will certainly test your limits.  Great for better blood flow, heightened mood, relaxation and flexibility.  There are many different styles of yoga.

Zumba –  This is a popular Latin inspired dance type of exercise.  Not necessarily intense but can be fun for those who like to have fun, dance and Zumba their way to better health.

Water aerobics –  Try the local YMCA or community pool  They usually offer water aerobics classes for those who want low impact activities but also want to build strength.  A great activity for beginners or senior citizens.

Aerobics –  Most gyms offer aerobics classes.  They usually have different levels from beginner to advanced.  A good aerobics instructor will safely get your heart rate up while making the class entertaining.  A great way to burn calories in a group setting.

Strength training –  This is one of the best activities that you can do.  Whether you are a fitness beginner or advanced.  You’ll build lean body mass (muscle), strengthen your bones, improve your overall health and increase your self image.  Hire a personal trainer for 1 month – the price will definitely be worth it.  Request a free session with a trainer before committing.

Running –  This is a great solo or group activity.  All you need are some good running shoes and a treadmill or the great outdoors.  If you’re heavy and/or haven’t run (jogged) in a while, please start off slowly by walking.  Once you can walk for 10 – 15 minutes without elevating your heart rate too much, then you can try alternating between jogging and walking.  Jog for 15 seconds and walk for 3 minutes.  Continue in this manner until you’ve gone for 20 – 30 minutes.  Continue to build up your jogging time slowly.

And the list goes on and on.

This is just a short sampling of what you can do as you begin your fitness journey or make your fitness comeback.

note – as always, please consult with your Physician before engaging in exercise.

Resouces:
Zumba Fitness Total Body Transformation System DVD Set

Puma Women’s Complete TFX Sprint 3 Running Shoe,Dark Shadow/Steel Grey/Dewberry/Black,8 B US

ASICS Men’s GEL-Nimbus 12 Running Shoe,White/Black/Royal,10 M US

Yoga for Beginners Boxed Set (Yoga for Stress Relief / AM-PM Yoga for Beginners / Essential Yoga for Inflexible People)

Share

Valentines Day Fitness For Beginners

Share

Valentines Day is right around the corner! A lot of fitness beginners become overwhelmed with all of the chocolate and candy offerings and gain five or more pounds back.

Get leaner using some of the tips offered in this library of videos!  You’ll find healthy chocolate recipes, “romantic” workout videos, new food recipes and more.

YouTube responded to TubePress with an HTTP 410 - No longer available

Share

Fitness Tips For Beginners – Leg Exercises

Share

A lot of people who are new to the world of fitness are interested in strengthening their legs.  If you are a female beginner, you’re in luck because these exercise videos will help strengthen the “problem area” for a lot of women.

Men can benefit from these exercises of course, too.

As time goes on, muscles become weak if they are not challenged through strength training or cardio.  If the muscles become weak, tracking problems will occur which causes the body’s alignment to suffer.

Weak knees and/or ankles are usually the result of improper alignment.

Also, there are a lot of videos that Scott York has uploaded regarding nutrition, strength training, bodybuilding, warm ups, mindset and more. Perfect if you’re a beginner or a seasoned expert.

YouTube responded to TubePress with an HTTP 410 - No longer available
Share

Fitness Tips For Beginners Videos

Share

Here’s a great library of videos for those who want to get into shape but don’t know where to start.

Videos for fitness beginners!

With a lot of these videos you do not need any fancy equipment just dumbbells, jump ropes, bands and medicine balls.

In some cases, you can just use your body weight so you will not need any exercise equipment at all.

disclaimer – always check with your Doctor before starting an exercise program.

YouTube responded to TubePress with an HTTP 410 - No longer available

Share

Nothing Can Stop You!

Share

“No matter what you are trying to accomplish, if you keep a positive viewpoint, you will get there. Nothing can stop you, except you.  Sure, there are barriers in life that try to interfere with your goals and purposes, but barriers are not stops.  They’re just life’s little pauses to get you to look and see what has just happened and formulate a plan of attack to push forward past the barrier.

Woman Jogging Outside

Life is a game.

Your purposes are part of that game.  All games require barriers or else there would be no game.  There are no failures, only opportunities to observe the obvious and choose a course of action to conquer and destroy obstacles.

Expect nothing to be easy.

If it were, the end product would be worthless.

Never let fear get in the way of success.  Fear results from a lack of data, from not understanding something.  Research that data and you will find the fear disappears.

Challenge yourself.” – Steve Michalik, Mr America

 

note – As a beginner to fitness, motivation is a huge part of the process.  Make sure you are filling your mind with inspirational quotes, watching motivational movies and reading motivational books.

Post your favorite motivational quote below in the comments section.

Share

Taste And Hunger

Share

Carefully consider the relationship between taste and hunger.

Can you use hunger to your advantage?

Can hunger reactivate long dormant primitive hard wiring?

Can deep hunger be used to our benefit – instead of its usual role as a detrimental binge trigger?

The first step is to stop eating.

At least for a little while.

Eventually deprivation reawakens deadened and desensitized taste buds.

We are taste junkies.

We are used to eating what and when we want.

Our taste buds are overwrought and overwhelmed.

Only the most extreme foods are able to push their way through to head of our overwhelmed palettes.

Our taste receptors are clogged.

Hunger cleanses out these sites.

Fasting is one way to make a clean break with the detrimental foods we are so addicted to.

Let us go cold turkey…let us reestablish reality.

For up to 48 hours, drink fruit juices and protein shakes on a as needed basis…

excerpt from “The Purposeful Primitive” by Marty Gallagher

 

Share

“I Stuck With My Diet!”

Share

Here’s a story that a lot of you fitness beginners may be able to relate to:

I’m lucky enough to stay at home with my 3 young boys and run my business from home.

As a stay at home Dad who has just switched gears with my eating plan in order to lean up for Summer and a trip to Cancun, I know how hard it is for you stay at home Moms and Dads.

In fact, yesterday as I was struggling a bit, I said to myself “I’m sticking with my diet”.

Then, my 4 year old wet his pants and it leaked all over the floor.

But I stuck with my diet.


Then the dog barked at the mailman who promptly drove off without picking up the box on the back deck.

But I stuck with my diet.

Then my 8 month old began screaming to high heaven because he is teething and I couldn’t find the oragel.

But I stuck with my diet.

I’m behind on a couple of video projects and need to get caught up on orders, emails and a dozen other business related tasks.

But I stuck with my diet.

Just then my 6 year old came crashing in the front door, home from school, talking 90 miles to nothing, while the dog was still barking, phone was ringing, pee on the floor, screaming baby and rumbling stomach (mine).

But I stuck with my diet.


No matter what, I’m sticking with my diet.

Because any accomplishment requires major will power especially in the early stages.

Repeat after me- “I’m sticking with my diet!”

30 days from now your friends and family will ask you what you’ve been doing to get so lean.

To which you will say –

“I stuck with my diet!”

note- There are going to be all kinds of trials and tribulations throughout your fitness quest. There will never be a perfect time or a perfect day. The above story hopefully illustrates that in spite of daily challenges like traffic, rushing around, kids, jobs, etc YOU have to stay in charge of what you feed yourself.
It’s the only guaranteed way to get results.

Share