If you are new to working out and are thinking about either working out in your
home or heading to a local gym here are some guidelines to keep in mind.

List Your Goals
One of the biggest problems I see with people who are looking to loose weight
or accomplish some other type of goal is that they have not written down
exactly what they are trying to accomplish. IT’s not enough to just say “I want
to loose weight.” To be successful you must determine how much weight you
need to lose and then set a date for when you want to accomplish that goal by.

How Often You Should Workout
Unless you are working with a trainer who can assist you with additional
services such a increasing flexibility, working on your postural alignment, or
gaining symmetry throughout your body, I would stick with 30 minute workouts.
Complete 2-3 resistance workouts per week without increased soreness
before adding another training day or increasing the length of the workout.

What Your Workout Should Look Like
Start out with a 5 minute warm-up that can be as simple as breaking a sweat
on a piece of cardio equipment, or as specific as completing medicine ball and
body weight moves such as rotations and multi-directional lunges. Next,
complete 20 minutes of resistance based exercises for all major muscle
groups. I recommend using your own bodyweight or dumbbells to keep your
workout as functional as possible. To end your workout, you should stretch
any tight muscles to reduce post-workout soreness and lengthen the muscle
tissue back to its original state.

Here are Some Additional Tips:

Track your progress. This means keep a running log of your days working out,
increases in weights lifted, and decreases in body circumference
measurements.

  • Make working out a priority!

  • Get into a routine!

  • Get the support of your friends and family! The positive words and
       encouragement will get you to your goals faster and keep you
       committed.

  • Increase your workout days per week to 5 after you feel you are ready
    to take it to the next level.

  • Above all, enjoy yourself and realize this is about you and keeping
    yourself healthy. Like anything else there will be ups and downs, but
    you owe it to yourself and your family to stick with it and improve your
    longevity and quality of life!

I wish you the best of luck on your health & fitness journey!
A Beginner's Guide to "Hitting the Weights"
Trim, Tone & Tighten Thursdays!
Fit Life Newsletter success tips packed with
the latest research on exercise, nutrition &
more! Seen by over 100,000 readers!
Stephen Cabral
Stephen Cabral
Online Fit Life Coaching
Stephen Cabral, CSCS, CPT, NS                                                                                                                                                           Lifestyle Transformation Coach
                                                                steve@StephenCabral.com
“I have made more progress with Steve than I have on my own or with other
trainers in the last 10 years. I have lost over 12 lbs, 3 inches off my waist, and
decreased my body fat. Steve is fun to work with and at the same time very
motivational.”
                                                                                   Mark Anxil
Committed to your success,

Stephen Cabral, CSCS, CPT, NS
Author of Fatlossity - Lose5in7 Weight Loss System
Health Consultant for MTV, NutritionData, Diet.com, Gather, EDGE

Stephen Cabral is a national health correspondent with over 10 years of credentials. He
holds national and international certifications in strength & conditioning, personal training,
yoga and nutrition. For more information on his Free Trim, Tone & Tighten Newsletter
seen by over 100,000 readers each week sign up at www.StephenCabral.com


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