Rookie wants to lose weight but doesn't know how to start, try to start

Buffy wants to lose weight. ✨

This table is suitable for novices who want to lose weight, lose fat, and tighten non-extravagant proportions.

5-Day Exercise Schedule, 2-Day Break

Monday

Whole Weight + Light Cardio

Squat - 12 Times x 3 Sets

Wall Push-up - 12 Times x 3 Sets

Glute Bridge - 15 Times x 3 Sets

Dumbbell Row - 12 Times x 3 Sets

Floor Drop Knee Plank - 20-30 Seconds x 3 Sets

Cardio's off.

Fast Walk / Cycling / Softly Dance 10-15 Minutes

Tuesday

Fat Loss Cardio (Fast Walk) 30-40 Minutes

Or walk steeply on a track for 20 to 30 minutes.

Wednesday

Suspension warlocks + abdomen

Squat - 12 Times x 3 Sets

Reverse Lunge - 10 times each x 3 sets

Glute Bridge - 15 Times x 3 Sets

Calf Raise - 20 Times x 3 Sets

Wall Sit - 30 Seconds x 3 Sets

Abdomen

Crunch - 12 Times x 3 Sets

Knee Bent Leg Raise - 10 Times x 3 Sets

Plank - 20-30 seconds x 3 sets

Thursday: Stay.

Friday

Upper stage warlocks + light cardio

Push-up Knee Assist -12 Times x 3 Sets

Shoulder Press - 12 Times x 3 Sets

Dumbbell Row - 12 Times x 3 Sets

Biceps Curl -12 Times x 3 Sets

Triceps Dip - 8-10 Times x 3 Sets

Cardio.

Walk fast for 10-15 minutes.

Saturday

Cardio + Full Body Gently

Cardio.

20-25 minutes fast walk

Full Body Circuit 2-3 Cycles

Marching walks, raises his knees, stays stationary for 1 minute.

Squat - 12 Times

Side Step Left-Right Step 1 Minute

Glute Bridge - 15 Times

Wall Push-up -12 Times

Knee-type Plank Lays Floor 20-30 Seconds

Rest between rounds 1-2 minutes

Sunday: Stay.

How to rest between sets (rest time)

Between moves.

30-45 seconds

Between sets.

45-60 seconds

During the Circuit

1-2 minutes

Trick for the Rookie

Let's start with the lightweight first.

If you feel any pain, stop immediately.

If you're tired, reduce the number of rounds.

The first goal is to make it even, not as hard as possible.

What should I eat after exercise?

After exercise, protein is recommended.

To help repair muscles and keep them full longer.

(protein shake coordinates under comments)

Extra bedtime, magnesium helps with relaxation, rest and muscle recovery.

(Magnesium coordinates under comment)

# Weight loss # Exercise new # Weight Training # Cardio # Fat reduction# Slimming # Start exercising # Protein after exercise # Magnesium before bed # Lemon8Health