If you are a beginner and are looking to transform your body, the best workout plan is one that is going to take about 45 minutes and should include a few minutes of rest between sets. When you start, focus on doing exercises that are going to challenge you and allow you to control the eccentric portion of the rep while still allowing you to perform perfect form. Beginners respond very well to proper weight training stimulus, so you can expect great results within a few months of your training.
For beginners, deadlifts are the best choice. They target different muscle groups, which are important for developing strong arms. Unlike other exercises, deadlifts can be performed with various weights. In this case, you’ll need to use a weight that’s heavy enough to allow you to complete all sets of exercise 1.
The second block of the plan involves training chest, back and arms twice a week. In this block, you increase your training volume, shock your body into adding muscle mass and stripping away unwanted body fat. You should avoid lifting heavy weights if you feel pain and seek medical attention. However, it’s crucial to work out at a moderate pace, otherwise your progress won’t be as impressive as it should be.
During the first week, you shouldn’t use too much cardio unless you’re a skinny beginner. You’ll need to incorporate cardio with your workouts if you want to lose body fat. Your workouts should also include a mix of all muscle groups, including cardio. Don’t apply too much pressure during this first week – you can work your body out in the same time without putting too much pressure on yourself.
When you’re starting out, start your workout with low-intensity cardiovascular exercise and dynamic stretching before your routine begins. Getting your blood circulating is essential for muscle function and injury prevention. Start with a few light compound lifts to warm up before your workout. Try to workout on Monday, Wednesday, and Friday (or alternate days) if you can, but make sure to do it on non-consecutive days. Superset exercises according to your plan and rest between sets for thirty to 60 seconds.
While it may seem daunting to lose a quarter of your body weight in four weeks, it’s not impossible. All it takes is a little bit of dedication and consistency. You can transform your body in four weeks by incorporating these four steps. During the first week, you’ll notice some changes, but don’t worry, the transformation will come gradually as you work harder. The best workout plan to transform your body is one that focuses on a week at a time.
You’ll want to start with dumbbells. These are simple but effective exercises. For each rep, keep the feet flat on the floor while engaging your lower abs. Then, raise your hips and knees off the ground while keeping your legs straight. Do the same for the other side of the body. Do a few repetitions each day to see noticeable changes. Aim for four or more sessions to transform your body composition.