Beginner Workout

Muscle burns more calories than fat, even when you're resting. One pound of muscle burns six calories per day, while one pound of fat burns four.

Strength training builds muscle mass, which increases your basal metabolic rate (BMR). BMR is the amount of energy your body uses, and it accounts for about 60% of your body's energy expenditure.

After intense exercise, your body needs more oxygen to return to a resting state, which burns more calories.

Routine

  1. Squats

  2. Lunges or Split Squats: Examples

  3. Deadlifts

  4. Bicep Curls

  5. Bent-Over Row or Bent-Over Reverse Fly or Push Ups: Examples

Guidelines

  • Set of 10 for each exercise 3x a week

    • Increase sets by 5 every 4-8 weeks

    • If pregnant, do not increase

  • Use 5-10lb weights to start if comfortable, or after 3+ weeks

    • Increase weight by 5lbs if you do not feel resistance / strain after a set of 10

    • Increase weight by 5-10lbs every 4-10 weeks, maxing at 20-40lbs

    • Use a bar bell for 40lbs+

Time

  • 5-10mins

Other things you can do to boost your metabolism include:

  • Getting enough calcium: Calcium helps your muscles function normally and supports your metabolism. 

  • Getting enough sleep: Sleep loss can affect your metabolism, making it harder to burn fat for energy. 

  • Eating enough protein: A high-protein diet can help you build muscle, which increases your metabolism. 

  • Drinking enough water: Dehydration can make muscle less metabolically active. 

  • Avoiding skipping meals: Skipping meals can force your body to break down muscle for energy. 

Alexandra HjertComment