Beginner strength training for fat loss combines cardio, strength training, and weight training to maximize fat loss and enhance metabolism.
A typical beginner weight loss workout involves circuit training that integrates both weights and cardio activities, such as walking, optimizing the health benefits of each session. This approach not only aids in fat loss but also improves overall health and endurance.
Following a beginner strength training for fat loss plan on a regular basis is essential. It should include core work and full-body sessions to build muscle and endurance effectively.
Consistently engaging in beginner strength training for fat loss four times a week can lead to significant improvements in health and sustained weight loss.
Beginner Workout For Fat Loss
Lots of people are regulars at the gym, or they work out a lot at home. Now and then, new folks join us who want to learn how to lose weight, get healthier, and change their daily routines for the better. If that sounds like you, you’ll probably like our 8-week program that helps you start your fitness journey on the right foot.
You’ll do this routine every week at the same time. Your job is to learn the exercises, try to do a little more each day, and keep track of your progress. It’s also important to start new habits that fit this healthy lifestyle so you can really enjoy getting better as you go.
Nutrition First
Nutrition First focuses on helping you start healthy diet plans that make you feel good. It’s all about intelligent eating, guided by fat loss expert guides. These diets teach you to eat well, not just less, with lots of helpful ideas and strategies.
Over an eight-week program, you’ll learn how proper nutrition can be a big part of your health journey. By following these plans, you’ll find out how the right foods can really improve your well-being.
Supplements
Let’s talk about supplements for a moment. There are lots of products like pre-workouts and fat burners out there. You can use them in this program if you like, but here are two important tips:
- Don’t rely only on supplements if your diet isn’t good. Eating healthy food is more important than taking supplements. If you have to choose and money is tight, always go for food.
- Keep things simple. This program is meant to be straightforward, so you don’t feel too stressed. Starting with a multivitamin and some protein powder is a good idea. If you think you’re ready to try a pre-workout or a fat burner, that’s fine, but they’re not essential. Always talk to your doctor before you start any supplement to make sure it’s safe for you.
Zone 2 Cardio
Cardio exercise is a big part of this program, especially something called Zone 2 Cardio. Let’s dive a bit into what that means, but don’t worry, it’s beneficial.
In many cardio programs, exercises are divided into five heart-rate “zones.” The higher the zone number, the more intense the workout and the faster your heart beats. For beginners, it’s good to start with Zone 2, which means your heart is working at 70-80% of its fastest rate.
To find out your max heart rate, subtract your age from 220. For example, if you’re 40 years old, subtract 40 from 220, and you get 180 beats per minute. Zone 2 would be 70-80% of 180, which is about 126 to 144 beats per minute.
When you do Zone 2 cardio, you should keep your heart rate at about 70% of that max the whole time. So, using our example, you should aim for around 126 beats per minute. You can check this using a machine at the gym or a heart rate monitor you wear.
The goal is to keep your pace steady from start to finish. You can do this on an elliptical, rower, treadmill, or any other cardio exercise you enjoy. Just make sure your heart rate stays around that 70% mark, or it feels like you’re working at a level 7 out of 10 effort.
If you’re new to this, try to do four cardio sessions each week, lasting between 20-30 minutes. Always start with 20 minutes, but go for 30 if you can. Do these cardio sessions after your weight training. This way, you use your strength for the weights first, which helps you do better in your cardio without tiring out too quickly.
Is Strength Training Good for Fat Loss?
Yes, strength training is great for losing fat! It helps you lose fat and keep your muscles solid and extensive. When you mix strength training with HIIT (short, quick exercises), cardio (like running or biking), and taking enough rest, you create a robust plan.
This mix helps speed up your metabolism, which means your body burns more calories even after you finish exercising. This is a proven way to get fit and lose extra weight.
Weight Training Program
This program lets you exercise four days a week, working on both your upper and lower body, and includes some core exercises, too. You’ll do the same exercises each week, and if you need to change your schedule because of work.
Don’t train more than three days in a row without taking a day off, and stick to only four workouts a week. Rest is essential, especially when you’re just starting.
Here’s what a typical week might look like:
- Monday: Workout 1
- Tuesday: Workout 2
- Wednesday: Rest Day
- Thursday: Workout 3
- Friday: Workout 4
- Saturday and Sunday: Rest Days
If you mix these weight training sessions with some cardio, each workout should last between an hour and 75 minutes. You’ll be doing exercises that use many muscles at once, like squats and bench presses.
The plan is simple, work many muscles, but don’t make it too challenging. You’ll learn more complex moves later. For now, focus on simple, practical training and good recovery.
During your workout, do all the sets for one exercise before moving to the next. Start with a moderate weight, then use a heavier one, and try to push yourself to the limit by the third set. Exercises for your abs will just use your body weight. Take a 90-second break between sets and exercises.
4 Week Beginner Strength Training for Fat Loss
Workout 1 – Upper Body
- Incline Dumbbell Press: 3 sets (12, 10, 8 reps)
- Bent-Over Barbell Row: 3 sets (12, 10, 8 reps)
- Smith Machine Shoulder Press: 3 sets (12, 10, 8 reps)
- Alternate Dumbbell Curl: 3 sets (12, 10, 8 reps)
- Lying Triceps Extension: 3 sets (12, 10, 8 reps)
- Lying Leg Raise: 3 sets (12 reps each)
- Zone 2 Cardio: 20-30 minutes
Workout 2 – Lower Body
- Goblet Squat: 3 sets (12, 10, 8 reps)
- Stiff Leg Deadlift: 3 sets (12, 10, 8 reps)
- Leg Press: 3 sets (12, 10, 8 reps)
- Walking Lunge: 3 sets (12, 10, 8 reps)
- Seated Calf Raise: 3 sets (12, 10, 8 reps)
- Crunches: 3 sets (12 reps each)
- Zone 2 Cardio: 20-30 minutes
Workout 3 – Upper Body
- Wide Grip Lat Pull Down: 3 sets (12, 10, 8 reps)
- Flat Bench Press: 3 sets (12, 10, 8 reps)
- Lateral Raise: 3 sets (12, 10, 8 reps)
- Hammer Dumbbell Curl: 3 sets (12, 10, 8 reps)
- Straight Bar Tricep Extension: 3 sets (12, 10, 8 reps)
- Abdominal Air Bike: 3 sets (12 reps each)
- Zone 2 Cardio: 20-30 minutes
Workout 4 – Lower Body
- Squat: 3 sets (12, 10, 8 reps)
- Deadlift: 3 sets (12, 10, 8 reps)
- Dumbbell Step Up: 3 sets (12, 10, 8 reps)
- Abductor Machine: 3 sets (12, 10, 8 reps)
- Adductor Machine: 3 sets (12, 10, 8 reps)
- Seated Calf Raise: 3 sets (12, 10, 8 reps)
- Exercise Ball Crunch: 3 sets (12 reps each)
- Zone 2 Cardio: 20-30 minutes
Frequently Asked Questions
How Do I Start Weight Training to Lose Fat?
If you’re new to weight training and not sure how heavy your weights should be, start with weights that feel a bit light but still give you a little challenge.
Try doing 12 repetitions of basic exercises like squats, presses, rows, lunges, and deadlifts. These movements are great for beginners and help you build strength as you work on losing fat.
Can I Lose Fat with Strength Training Alone?
Yes, you can lose fat by just doing strength training! This type of exercise helps you build muscles. When you have more muscles, your body uses up more energy, even when you’re resting.
This means you burn more fat. Having strong muscles also helps your body burn more fat than muscle when you’re trying to lose weight, keeping you strong and fit.
Can You Lose Belly Fat With Strength Training?
Yes, you can lose belly fat by doing strength training! It’s even better if you mix it with aerobic exercise, like running or biking. This kind of workout can help older adults reduce belly fat and keep or even grow their muscle mass.