Exercises

It is very familiar to hear that words such as ” I want to loose weight ” but we are don’t even go for exercises!! It is important for tuning such as :

(1) Positive energy for the right attitude
(2) You meet up with gym buddy, buy exercise attire ( shoes, short pants etc. )
(3) You join a gym or a health club
(4) You exercise with your buddy or trainer, go on treadmill.

And do keep in mind ” NO PAIN, NO GAIN ”

START BURNING CALORIES!

Exercise can be hard, loosing weight can’t be done drastically…

People don’t really love hard work in particular when it is standing out a treadmill and people love to eat.

Within my site you are going to see me talking a lot about exercises and what I have experienced over the years in terms of what to do and what not to do.

Most people fail at dieting and losing weight because they are doing things wrong…They do exercise but they eat double size than before so as a result, the weight will not lose but gaining.

My Workout Plan Stage – 1

I know how hard it is to workout with my weight at 128kgs, but I need to lose weight and increase my stamina. The 1st month of your exercise for beginner, let’s start with machine workout. This is because by using machine you are more stabilize in control & balance the weight and manage lifting in a proper manner.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Rest time for muscle recovery Chest, Tricep, 2km walk on tread mill, Abs Rest time for muscle recovery Back, Bicep, 2km walk on tread mill, Abs Rest time for muscle recovery Chest, Tricep, 2km walk on tread mill, Abs Back, Bicep, 2km walk on tread mill, Abs

You can mix workout which is suitable to you
Monday: REST

Tuesday: Chest, Tricep, 2km walk on tread mill, Abs; in future you can add shoulder work out.

Machine Fly  – Chest
Machine Chess Press – Chest
Inclined Machine Press – Chest

Bench Dips – Triceps
Triceps Push Down  – Triceps
Seated Triceps Press – Triceps
Standing Dumbbell Triceps Extension – Triceps

Sit-up  – Abs

Wednesday: REST

Thursday: Back, Bicep, 2km walk on tread mill, Abs

Vertical Pulling Motion / Pull – ups  – lats
Horizontal Pulling Motion / Rows – Upper / Middle Back
Concentration Curls – Biceps
Preacher Curl – Biceps
Machine Preacher Curl – Biceps
Dumbbell Bicep Curl – Biceps
One Arm Dumbbell Preacher Curl – Biceps

Sit-up  – Abs

 Friday: REST

Saturday: Chest, Tricep, 2km walk on tread mill, Abs

Machine Fly  – Chest
Machine Chess Press – Chest
Inclined Machine Press – Chest

Bench Dips – Triceps
Triceps Push Down  – Triceps
Seated Triceps Press – Triceps
Standing Dumbbell Triceps Extension – Triceps

Sit-up  – Abs

Sunday: Back, Bicep, 2km walk on tread mill, Abs

Vertical Pulling Motion / Pull – ups  – lats
Horizontal Pulling Motion / Rows – Upper / Middle Back

Concentration Curls – Biceps
Preacher Curl – Biceps
Machine Preacher Curl – Biceps
Dumbbell Bicep Curl – Biceps
One Arm Dumbbell Preacher Curl – Biceps

Sit-up  – Abs

For the next coming month you can add in other work out on the followings but not limited to:

  1. Leg workouts, 2km walk on tread mill, Abs workout
  2. Shoulder workout, etc.

I have tried many crazy ‘exercises’ over the years and I would love to hear from you about “exercises” that you have tried to lose weight but didn’t end up working out for you or list of your favorite exercise.  Please drop me a note below and I will get back to you right away!

4 Replies to “Exercises”

  1. Great article. Losing weight is something many people make an attempt at. Some being successful some not so much. It takes a lot of dedication and hard work to get the results you are after.

    It seems like you have a good beginner routine set up, i like how you are using all machines for your movements. This like you said will be easier for beginners and reduce the chance of error and injury.

    Its good to keep things fresh as well. After running this program for a month it might be good to change things up to keep the body guessing and keep it refreshing for yourself.

    Cheers

  2. Yes, this is a super plan for losing weight. Found it a little difficult to put all the pieces together but this isn’t your fault. I’m very much an image sort of person. A picture/diagram is far easier for me to “read.”
    Bottom line with weight loss is that we just simply eat to much each day. Far more than we need to. Has become a disorder for hundreds and thousands of us.

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