If you are new to working out and are thinking about either working out in your home or
heading to a local gym here are some guidelines to keep in mind.
List Your Goals
One of the biggest problems I see with people who are looking to loose weight or
accomplish some other type of goal is that they have not written down exactly what
they are trying to accomplish. IT’s not enough to just say “I want to loose weight.” To
be successful you must determine how much weight you need to lose and then set a
date for when you want to accomplish that goal by.
How Often You Should Workout
Unless you are working with a trainer who can assist you with additional services
such a increasing flexibility, working on your postural alignment, or gaining symmetry
throughout your body, I would stick with 30 minute workouts. Complete 2-3 resistance
workouts per week without increased soreness before adding another training day or
increasing the length of the workout.
What Your Workout Should Look Like
Start out with a 5 minute warm-up that can be as simple as breaking a sweat on a
piece of cardio equipment, or as specific as completing medicine ball and body
weight moves such as rotations and multi-directional lunges. Next, complete 20
minutes of resistance based exercises for all major muscle groups. I recommend
using your own bodyweight or dumbbells to keep your workout as functional as
possible. To end your workout, you should stretch any tight muscles to reduce post-
workout soreness and lengthen the muscle tissue back to its original state.
Here are some Additional Tips:
Track your progress. This means keep a running log of your days working out,
increases in weights lifted, and decreases in body circumference measurements.
yourself and your family to stick with it and improve your longevity and quality
of life!
Good Luck!
heading to a local gym here are some guidelines to keep in mind.
List Your Goals
One of the biggest problems I see with people who are looking to loose weight or
accomplish some other type of goal is that they have not written down exactly what
they are trying to accomplish. IT’s not enough to just say “I want to loose weight.” To
be successful you must determine how much weight you need to lose and then set a
date for when you want to accomplish that goal by.
How Often You Should Workout
Unless you are working with a trainer who can assist you with additional services
such a increasing flexibility, working on your postural alignment, or gaining symmetry
throughout your body, I would stick with 30 minute workouts. Complete 2-3 resistance
workouts per week without increased soreness before adding another training day or
increasing the length of the workout.
What Your Workout Should Look Like
Start out with a 5 minute warm-up that can be as simple as breaking a sweat on a
piece of cardio equipment, or as specific as completing medicine ball and body
weight moves such as rotations and multi-directional lunges. Next, complete 20
minutes of resistance based exercises for all major muscle groups. I recommend
using your own bodyweight or dumbbells to keep your workout as functional as
possible. To end your workout, you should stretch any tight muscles to reduce post-
workout soreness and lengthen the muscle tissue back to its original state.
Here are some Additional Tips:
Track your progress. This means keep a running log of your days working out,
increases in weights lifted, and decreases in body circumference measurements.
- Make working out a priority!
- Get into a routine!
- Get the support of your friends and family! The positive words and
- Increase your workout days per week to 5 after you feel you are ready to take it
- Above all, enjoy yourself and realize this is about you and keeping yourself
yourself and your family to stick with it and improve your longevity and quality
of life!
Good Luck!
| A Beginner's Guide to "Hitting the Weights" |
Stephen Cabral
Online Fit Life Coaching
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already lost 6lbs and felt amazing. I have
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and exercise program I have ever seen. I
have tried dozens of other diets with only
a little bit of success, but within just 10
days of using the Fatlossity system I had
already lost 6lbs and felt amazing. I have
currently lost 27lbs and only have a few
more to go! I will definitely keep you
updated on my progress - thanks!"
- Karen Malarsky, Boston MA
“I have made more progress with Steve than I have on my own or with other
trainers in the last 10 years. I have lost over 12 lbs, 3 inches off my waist, and
decreased my body fat. Steve is fun to work with and at the same time very
motivational.”
Mark Anxil
trainers in the last 10 years. I have lost over 12 lbs, 3 inches off my waist, and
decreased my body fat. Steve is fun to work with and at the same time very
motivational.”
Mark Anxil
| Stephen Cabral, CSCS, CPT, NS Body Transformation Coach steve@StephenCabral.com |