How To Lose Weight At The Gym Beginners

Today I’m going to give you a complete total body weight loss workout plan for beginners (and really anyone looking to tone and lose weight).

I’ll break down not only why it is so important for you to get up, move and then pick up heavy things, but I’ll also explain the ins and outs of how and when you should train.

At the end of this article, you’ll get my best strategies for maximizing the most simplistic weight loss workout plan. And you’ll even get a free workout that you can print and take to the gym today.

The 4 Week Training Plan To Lose Fat And Get Toned

I’m lover of chocolate … drinker of coffee, wine and bourbon … husband to a beautiful wife … dad to two little nuggets of curiosity and Protector of the Realm (a.k.a., my small Brooklyn apartment).

When I’m not dropping random Game of Thrones metaphors into my writing, I’m busy cooking up fat loss strategies for busy people.

Despite being a fitness enthusiast and coach for years , I let myself go due to the stress and rigors of the daily grind. I just “didn’t have the time” to train or watch my eating.

Step Beginners Guide To Lose Weight

I’ve since gotten my act together by utilizing the best weight loss workout plan that I’m going to provide for you today.

Don’t just take my word and before/after pics for it. I’ve worked with a ton of friends, and even family , to develop the right plan for them. Including my first lady.

But before we start, if you’re super busy or just not really into reading, feel free to go ahead and grab your free strength training workout plan here.

Day At Home Workout Plan For Complete Beginners

It happens to the best of us. What comes next is a choice. You can throw up your hands and accept that this is just the way it is and do nothing. Or you can take action. Bravo on taking that first step by reading this article.

Now, if this is your first time here and weight loss is your ultimate goal, you should hit the pause button right now and check out my guide to the most efficient way to lose weight … by checking your diet and finding the right calorie needs for weight loss .

You see, no amount of exercise, no matter how intense, will make up for a poor diet. So the best weight loss workout plan starts with how much food you stuff into your face hole. That’s the most important exercise of this entire process. Hands down.

Bodyweight Workout For Beginners: 20 Minute At Home Routine

Once you have that nutrition covered with a reasonable calorie deficit, then you can start complimenting your newfound diet with the best weight loss workout plan for your journey.

In the past, you likely grabbed your running shoes, hit the pavement (or treadmill … or elliptical … or StairMaster) and started cranking away like a hamster on a wheel a few times per week.

This isn’t a terrible approach. Working on cardiovascular health has many benefits . And getting more movement every day is never a bad thing.

Day Workout Split For Beginners (for Muscle Gain & Fat Loss)

Instead, you should focus the majority of your available time and energy on getting stronger through some form of regular resistance training.

Have a ton of groceries in the car? You don’t have to make a bazillion trips back and forth between the trunk and the kitchen.

Kids need someone to pick them up off the floor, or to keep up with them on the playground? You’ve got this.

Lifting Weights For Beginners: Complete Workout Plan & More

Whether you need to lose the last 10 pounds or you’re just getting started and need to lose 50 or more, strength training is the most effective way to burn fat and build muscle.

And to be clear: when you say that you want to lose weight, the actual goal should be to burn fat and strengthen muscle.

Typically, when most of us are talking about losing weight, it’s really a desire to burn more fat, which is more commonly referred to as “toning” or “shaping” or even “leaning out.”

How To Lose Belly Fat: A Beginner's Guide

You see, losing weight is a simple formula. When you eat fewer calories than you burn (otherwise known as a caloric deficit) you will lose weight. Period.

Do this long enough, and you’ll also look like Tom Hanks stranded on a lonely island with only a volleyball to keep him company. 

While calories are the driver of weight loss, it’s strength training that will shape, tone and lean out your body to help you look great nekkid.

New To The Gym? Here's A Beginner Gym Workout For Strength Training

You see, when you are in a caloric deficit (again, just fancy terms for a diet) your body is basically eating itself.

But when you workout through resistance training during a diet, you are sending a signal to your body that, “Hey, I’m still kinda using these muscles, so as you eat yourself, kindly take away from this excess fat situation I’ve got going on over here … please and thank you.”

This is a really simplistic explanation, but it still gets the point across. Here’s another benefit that might finally entice you to pick up heavy shit:

Beginner Gym Workout Plan For Lose Weight

Wait. Hold up. You said this was an article all about finding the best weight loss workout plan. I’m not in this to get big and bulky and build muscle. What gives?

If your goal is fat loss (or weight loss), then you know the key is watching how much you eat. As long as you are actually dieting and burning more calories than you eat, you will burn fat and lose weight.

You cannot gain weight to the point of muscle-bound bulkiness while dieting. It’s scientifically impossible. In order to get there, you need an incredible amount of food. And sometimes, you might even need an extra pharmaceutical push to get the job done.

Best Fat Loss Workout Plan For Females (complete Guide)

Repeat after me: You will not get bulky or gain weight as long as you are in caloric deficit. Even if you are lifting a metric fuck ton of heavy weights and eating all the carbs and chugging all the protein shakes. Promise.

But on a more serious note, it’s not just about looking awesome. Strength training has an almost unlimited amount of benefits that include:

Bottom line: Can you lose weight (and even burn fat) by doing the same old cardio-based training and by neglecting resistance workouts altogether? Yes.

Day Muscle Building Workout For Beginners

You don’t have to lift like a bodybuilder. You don’t have to look like a bodybuilder, either. Nor do you have to be in the gym pumping iron like a bodybuilder 5-6 days out of the week.

And it’s important to note that resistance training comes in many, many forms. As long as you are pushing your muscles and encouraging them to grow or get stronger, that counts as strength training.

It can be through a bodyweight-only (or calisthenics) program that looks a lot like a bunch of variations on push-ups and pull-ups and air squats.

The Best Exercises To Lose Belly Fat

It can be through the more traditional approach of hitting the weights in the gym on variations of bench presses, deadlifts and squats.

It can even be a fun mash-up of everything, or you can get really creative with things like tire flipping, truck pushing and just picking up heavy stuff around the house, farm, neighborhood block, etc.

Equipment required: Anything, get creative. A gallon jug of water for lifting, tree trunk for climbing/pull-ups, sand for crawling, even a large tire for carrying/flipping.

Beginner's Guide To Running For Weight Loss

At minimum, you’d want to do this at least twice per week. That’s enough to preserve muscle and even make some slight improvements in strength.

If you are focusing on really pushing yourself and getting stronger with each workout, then this is all you really need in the beginning. If you enjoy working out and would like more volume, then by all means, increase your frequency. But always be sure to take at least one day off for rest.

Every single part of the body should be put to the test in these two strength training sessions. That’s not as difficult as it sounds if you commit to a few solid movements that provide the most bang for your buck.

Gym Workouts For Beginners

Until Doc Brown revamps that DeLorean to send us back to 1985, time is the one resource that we simply cannot get back.

You need to be as efficient as possible when working out so you can get in, get out and get on with your day.

This can be achieved by focusing on exercises that work multiple muscles at once and do so in a pattern that matches our most basic human movements.

Cross Trainer Elliptical Workouts For Beginners To Lose Weight!

A well-balanced workout program will emphasize these patterns of movement first and foremost. In doing so, all of your muscles will get some work.

When all of these are addressed in a weekly routine that includes at least two training sessions per week, you are well on your way to achieving maximum sexitude.

Getting started with a strength training program is daunting. Which exercises? How many sets versus reps? How much time should I rest between movements?

Weight Loss: 5 Basic Weight Lifting Moves For A Beginner

Allow me to clear up the confusion and put everything you’ve learned so far into action with a full body workout plan you can execute right now.

It’s all about the basics. No need for overly complicated programming or a routine that will steal too much time from your day.

Perform three sets of each

Best Tips For Gym Beginners (+ Free Workout Plan)