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his is the first blog post of a series of 10, specifically for those completely clueless to the art of resistance training using weights.
No matter what you goals is with working out, you need to understand some basic principals. Think of this as learning your ABCs. If you want to do it right, and canât afford a personal trainer, then take the time to educate yourself. Start at the kindergarten level, learn as you go. Before you know it, youâll be a class act, making gains like no other. You might even impress the big boys and trainers in the gym; maybe theyâll be asking YOU for pointers.
Workout- A set of exercises meant to improve the performance of a muscle or group of muscles.
Resistance training- exercise that uses weights or resistance to improve muscle performance.
Cardio- an exercise intended to improve the function of the heart, lungs and blood vessels (cardiovascular system)
Sets- a group of repetitions of a particular exercise.
Reps- one execution of a particular exercise.
Intensity- the level of difficulty of a set of reps, or a period during cardio
Frequency- the number of times you exercise in a given period of time. The number of workouts during a weeks period
Time- the amount of time per workout
Muscles- specialized tissue that connects various body parts to allow movement.
Muscle tone- Visually, when the body fat levels are low enough that you can see the outline of muscles. Scientifically, the semi-ready or semi-contracted state of a muscle, which allows for more efficient execution of muscular contraction.
Muscle strength- The increase in muscle fiber activation in order to move a higher resistance.
Muscle growth- The actual increase in size of a muscle, or muscle fiber.
Muscle stamina- The ability for muscles to execute more and more muscle contractions over a period of time.
Warmup- Typically, a light intensity cardio that allows muscles to âwarm upâ and joints to get fully lubricated. This allows for increase in muscle activation efficiency, reduce risks of injury, and readies the body gradually to be able to exercise more efficiently. It is also believed to help reduce soreness caused by strenuous exercise.
Cooldown- same as a warmup but performed at the end of your workout. This allows your body to âcool downâ from its elevated state caused by strenuous activity, so that you can go back into normal daily activity without feeling too pumped or winded.
First of all, you need to have a plan. Just walking in and tossing a few dumbbells around isnât going to cut it. You need to know which exercises you will do that day, how many, how hard to work them, when to start, and what order you are going to do those exercises. I think the best program for a novice is a light to moderate full body workout. This is the best way to gradually let your body get used to resistance training so you are less likely to get too sore or injure yourself.
Here is a simple program you can follow to get you started. This program entails you following this program 3 days a week, with at least one day rest between training days.
Week 1 &2: pick a weight that you can do 1 set of 10-15 reps
Week 3 & 4: â â â â â â â â	 do 2 sets of 15 reps
Week 5 & 6: â â â â â â â â	 do 3 sets of 15 reps
Week 7 & 8: â â â â â â â â	 do 4 sets of 15 reps
Starting the 9th week, depending on your goals (to gain muscle, build strength, increase endurance or just tone up) adjust your weights and number of repetitions per set accordingly:
GOAL	 # of sets	 # of Reps Rate of Intensity (per set) **
â muscle	 3 to 4 8-12	 4, 4 or 5, 5, 5
â strength	 4 -5 6-10 4, 5, 5, 5, 5
â muscular stamina	4-5 15-25 4, 4, 4, 4, 4
Tone muscles	 3-5 sets 12 to 25 3, 4, 4, 4, 4
** Understanding the Intensity Scale (also called RPE Scale (rate of perceived exertion))
1-	Enough weight that you could do repetitions endlessly with zero effort
2-	Enough weight that you could do twice as many reps
3-	Enough reps that you have to actually exert some effort but can finish the prescribed set successfully and maybe a couple more.
4-	Enough reps that you can just barely finish the prescribed repetitions, with some serious effort, and maybe an extra rep or two.
5-	You can barely finish the prescribed number of reps. Definitely not more.
Goal: lose fat and tone up
Week 1 & 2
MONDAY
- Full body workout
- 2 sets of 20 @ a intensity of 3
TUESDAY
Off
WEDNESDAY
- Full body workout
- 2 sets of 20 @ a intensity of 3
THURSDAY
Off
FRIDAY
- Full body workout
- 2 sets of 20 @ a intensity of 3
SAT/SUNDAY
OFf
Week 3 & 4
MONDAY
- Full body workout
- 3 sets of 20 @ a intensity of 4
TUESDAY
- 30 minutes of low intensity cardio
WEDNESDAY
- Full body workout
- 3 sets of 20 @ a intensity of 4
THURSDAY
- 30 minutes of low intensity cardio
FRIDAY
- Full body workout
- 3 sets of 20 @ a intensity of 4
SAT/SUNDAY
OFF
Week 5 & 6
MONDAY
- Full body workout
- 4 sets of 20 @ a intensity of 4
TUESDAY
- 30 minutes of moderate intensity cardio
WEDNESDAY
- Full body workout
- 4 sets of 20 @ a intensity of 4
THURSDAY
- 30 minutes of moderate intensity cardio
FRIDAY
- Full body workout
- 4 sets of 20 @ a intensity of 4
SAT/SUNDAY
OFF
Week 7 & 8
MONDAY
- Full body workout
- 4 sets of 12-15 @ a intensity of 4 5
TUESDAY
- 45 minutes of moderate intensity cardio
WEDNESDAY
- Full body workout
- 4 sets of 12-15 @ a intensity of 4 5
THURSDAY
- 45 minutes of moderate intensity cardio
FRIDAY
- Full body workout
- 4 sets of 12-15 @ a intensity of 4 5
SAT/SUNDAY
OFF
 
 
THE WORKOUT SEQUENCE
Leg Press
Chest Press
Sit-ups
Shoulder Press
Row
Leg Extension
Lat Pulldown
Biceps Machine
Triceps Machine
 
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