Flybird Fitness

4 Simple Steps to Create a Beginner's Workout Plan

The great thing about fitness is that there are so many different workouts to try. This can be quite overwhelming for newbies who don't know where to start or what to do. You do not have to spend hours at the gym or a run on the treadmill to have a good time. Having a workout plan is no longer difficult, thanks to Flybird weight bench. A simple weight training plan can make all the difference in staying fit and losing weight. By following 4 simple steps you too can create a beginner's workout plan and transform your body in just minutes a day!


1. Keep moving


  Persist until I succeed. The process of fitness is very hard and boring, but if you are determined to change your beliefs, the process of fitness is full of surprises and joy. Thus, be mentally prepared. You will not be able to develop a sexy and attractive figure if you are afraid of hardship and fatigue.


2. Concentration of mind


The concentration of mind, that is, to focus on which muscle you build. Only in this way can you ensure the correct action, and at the same time feel the work of the muscles, and stimulate the muscles in depth.


3. Pay attention to workout results


Before you start, you should set a realistic goal.  Regularly record the body weight and the circumference of each part. It is best to take pictures and make a record. In this way, you can regularly feel the effect of fitness to motivate yourself, and at the same time find problems and correct them in time.


4. Find a suitable and practical fitness method for you


 Before working out, it's essential to learn about fitness and make a workout plan that is both practical and suitable for you. While any exercise program is different for each individual because of differences in fitness levels, there are still general guidelines to keep in mind such as the number of workouts per week, the time of workouts, and what muscle groups need to train on each day. 


Exercise time.

This is generally about 1 hour per exercise. With the increase of strength, the exercise time can be increased appropriately, but not more than 2 hours. The rest time between action groups and groups does not exceed 30 seconds; the rest time between actions and actions can be slightly longer. The best time to exercise is between 10 am and 5 pm. But be sure to end the training 1 hour before going to bed, otherwise, it may affect falling asleep.



Exercise frequency.

Beginners generally exercise 3 times a week, once every other day. For beginners, exercise more than three times a week or less than three times a week, the effect is not good. If you exercise less frequently, your muscles will not get the stimulation they deserve; if you exercise too many times, your muscles will be overtired, which is not conducive to muscle growth.


Exercise Circuits.

In the first week, start with aerobic exercise. Then gradually increase the training intensity. Finally, insist on 3-4 movements of each part, and 3-4 sets of each movement.


Exercise times per set.

The number of times per set is the concept of RM. For example, "8-10RM" means "the weight that can be repeated at most 8-10 times with all your strength". To build muscle, use a weight of 8-12RM. To lose fat, use a weight of 20-30RM.


The number of actions.

It is well known that the number of actions you take per week, combined with how many repetitions and sets you perform, can greatly affect the results you see. For example, if you want to increase your muscle strength, then 3-5 sets of 6 to 12 repetitions should be performed each time. However, if you want to develop your muscles and reduce your body fat percentage, then 1-3 sets of 8 to 20 repetitions should be done—with around a 48 hour rest period in between workouts). 


Exercise parts.

Taking the exercise of the legs to drive the growth of the muscles of the whole body, many fitness enthusiasts often ignore the exercise of the legs, especially the calf muscles. As a fitness enthusiast, you must pay attention to the symmetry of the muscles of the whole body. Only in this way can you develop a very symmetrical, sexy, and straight body. At the same time, the development of the legs maximizes the secretion of body hormones, which can promote the growth of muscles throughout the body.


Exercise methods.

General bodybuilders: As long as time and physical ability allow, exercise 4-5 times a week, 40-50 minutes each time.


There is no uniform standard for the order of muscle training, but a principle is followed: all muscles of the whole body must be exercised in a fitness cycle, 2-3 parts are exercised each time, depending on the individual's physique and fitness intensity, local muscle exercise Have a 48-72 hour repair time.




Change the intensity and method of exercise in a timely manner.

As the strength increases, increase the load intensity and multi-movement exercise to give the muscle new stimulation to promote growth.


Muscle builders:

Train 3 times from Monday to Friday, medium-low intensity, mainly equipment training such as dumbbell exercise. Supplemented by aerobic training, training twice on weekends, high-intensity, extended time, except running warm-up, fully devoted to equipment training go with. 



Fat-reducing trainers:

5-6 times a week, moderate-intensity, mainly aerobic exercise, with the appropriate amount of equipment exercises.



Shaping trainers:

The frequency and duration of fitness are the same as those of general fitness trainers, but pay attention to the diversification of courses, including different items such as aerobic exercise, soothing aerobics classes, and equipment training.


Muscle-building trainers should note that the muscle recovery period is 48 to 72 hours, so continuing to exercise the same muscle before the muscle has fully recovered will not be effective, but will affect the exercise effect. Generally, small muscles are involved in the exercise at the same time as the large muscles are exercised. In this case, as long as the muscles involved in the exercise are exercised on the same day, the effect is the best. The number of sets and frequency requirements are 3-4 sets, 6-10RM, 3-4 movements for large muscles, and 2-3 sets, 8-12RM, 2-3 movements for small muscles. Large muscles include pectorals, latissimus dorsi, abs, legs. At the beginning of training, reduce the weight and increase the number appropriately.

Back to blog

Leave a comment

Please note, comments need to be approved before they are published.