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Here ya go guys AND gals. For those starting out, or those who have been weight lifting but are not sure of what to do this may help. A lot of times, especially when it comes to fitness and fat loss there is so much info and so many different views(a lot of which are total crap) people REALLY want to get started but have no clue what to do or do not go about it properly this is a good starting point. Don't go to a gym and grab some dumbells and start performing hapahazard exercises or copy what the guy/gal next to you is doing because they may be completely off base as well.
This is a full body workout(there are many) which is excellent for those who don't have a lot of time or need a good starting point. I personally have been working out for a while and when I am really pressed for time because of my work schedule or just need a break from my regular routines I will resort to this
You can print this out and use it to track your progress just as you SHOULD be doing with your eating plan. Structured, deliberate and balanced workouts and diet will get you results.
Start out with light weights to get yourself familiar with the lifts and proper form, once you are confident with that increase the weight untill you can perform 6-8 reps. If you can do more tha 6-8 reps increase the weight untill 6-8 is about it. Do 3 sets of each exercise then move on to the next one. If on the 2nd or 3rd set you cannot do 6-8 reps then you are most likely using the proper weight. Perform this 2-3 times a week as time permits. As you progress you will most likely be able to do more than the 6-8 reps so don't stop do them untill you can do 10-12 in all 3 sets, once you can do this increase the weight untill you can only do 6-8 reps again and continue the process, this is known as progressive resistance and is the basis for all lifting, it is how you move forward. Some people will do heavier weight with less reps or lighter weights with more reps depending on their goals ( strength or size) but this is a great starting point.
Once you have done this for a while and become used to lifting you can move on to more advanced routines like the three day split I posted earlier. These are not "fancy" routines but are good solid workouts that will produce results.
Go on youtube and search each exercise so you know how to do them properly, this is extremely important. If you workout at a gym there are usually others around that will be willing to watch you to see if your form is right. Don't ask someone who is clanging weights around and grunting away because they are probably doing it wrong LOL
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