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Lose Body Fat

Beginner Workout

Starting a Workout Plan
Weekly Workout for Beginners
So you are starting a fitness program and one thing that many guys do is go crazy and overdo it in the gym.  What happens is they are either so sore they can’t move for a week…or worse they injure themselves.  The answer is to start slow and go at a decent pace.  I have come up with a 4 day workout plan for those of you who are just starting out.

Four Day Workout Plan for Beginners

Workout on day 1 and day 2. Take a day off for rest then workout day 3 and day 4. Then take two days off and start again.  This will be a great starting point and will allow your body sufficient time to rest and recover.

  • Day One: Chest and Shoulders
  • Day Two: Back and Biceps
  • Day Three: Triceps and abs
  • Day Four: Legs


Exercise Selection

I would pick 4 exercises for the big body part (chest and back) and 3 for the smaller ones (shoulders, biceps, triceps, abs)- then pick 5 total exercises for legs. This should give you a good starting point.  It is a good idea to pick a few new and different exercises the following week.  Or you could switch up the order in which you perform the routine (week one when doing chest you may start with a bench press and so the next week you could still do the bench press but maybe make it your third chest exercise)


On each exercise shoot for between 12 and 15 reps. If you can’t get at least 12, the weight is too heavy.

Past Topics

New Topics Added Weekly!
Target Heart Rate | Fat Burning  -
December 27, 2011
Aaron Marino of alpha m. explains why your target heart rate is it important and why you need to know what your target rate is. Aaron defines what the heart rate is and what the resting heart rate is. What is the fastest rate your heart beat safely is: 220 - your age = 100% heart rate reserve. There are two different zones: fat burning and anaerobic. The fat burning zone is 100% number times .60 (Read More»
Fat Burners and Fat Loss | CLA and L-Carnitine -
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Aaron Marino of alpha m. presents two natural supplements that break down and use fat. CLA (essential fatty acid) breaks down the body, and then the L-Carnitine uses the broken down body fat as energy. Aaron takes 3 CLA 800mg combined with 2 L-Carnitine capsules.  These shred body fat off of you and better than any of those fat burners. Read More»
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