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Easy gym workout to lose weight: Beginner's Guide to Weight Loss With Strength Training

The Top 5 Folding Squat Racks of

William Murphy
Thursday, February 2, 2017
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  • This makes it a great option for people who have injuries or joint pain. If you can read a magazine during your treadmill workout, you're not working hard enough.

  • But I would not recommend focusing on lighter weights with high rep ranges if you are trying to build muscle, regardless of whether you are a beginner or not.

  • Attending the gym regularly is a fantastic step towards achieving your fitness goals. Engage the mind-muscle connection and focus on the targeted area to really feel the burn and maximise effects.

The Best Gym Cardio Workout

Enter your e-mail address. Aside from dieting, exercising is one of the most common strategies employed by those trying to shed extra pounds. Consider weight training "the mother of all weight-loss techniques, the highest in the workout food chain, the top of the totem pole," says Rilinger.

And don't lsoe HIIT every day. Getting Started. It's the getting started part that can be tricky. If you can read a magazine during your treadmill workout, you're not working hard enough. Add a little more weight, a little more speed, a few more sets or reps of each exercise. You may not have found an instructor you love yet, and that can make or break your goals.

Basically, whichever one you choose, make sure it fits well and minimises bounce — breasts can move up to 14cm if left unsupported during exercise which can exacerbate sag and skin damage. Also, many treadmills have built-in cushioning, which may be easier on your joints. Tuck your pelvis under and keep your core tight. Using free weights People who are new to free weights can sometimes make mistakes that lead to injury.

Don't get me wrong—if you're trying to lose lose weight, a solid exercise regimen should be part of your plan. Others, not so much. Chest press — Simulates a barbell or dual-dumbbell press in a more controlled environment. Fat Burning Workouts. Summary Interval training is an effective weight loss strategy that can be applied to many types of exercises, including running, jumping, biking, and more. Basically, whichever one you choose, make sure it fits well and minimises bounce — breasts can move up to 14cm if left unsupported during exercise which can exacerbate sag and skin damage.

What equipment do I need for this at home workout plan?

Try it: Here's a 4-minute Tabata you might want to try. Some great choices for burning calories include walking, jogging, running, cycling, swimming, weight training, interval training, yoga, and Pilates. Want to Run a Mile? And, friend, we've got you covered.

HIIT is easy to incorporate into worklut exercise routine. Use this circuit program and modify it if you need to, by slowing it down, so that you can complete at least three circuits. Good luck and see you soon. Lift weights two days a week on nonconsecutive days to increase your resting metabolic rate and burn more calories around the clock.

Susanna Kalnes, Master Trainer. You should be able to complete 4 reps with the new weight. Increased muscle mass leads to a revved-up metabolismtoo. Now you know this. And because muscle is a metabolic tissue, this can lead to a nosedive for your daily energy burn. Lastly, choose workouts you find enjoyable. You may also make true the loss of calories and fat without the need to move from home.

2. Weight Training

There are many different types of resistance-training programs for many different goals, whether it's building size, strength or endurance. All you need to do is choose a type of exercise, such as running, jumping, or biking, and your exercise and rest times. Simply pick four exercises—think jump rope, squats, mountain climbers, and squat jumps—then do each for 20 seconds as hard and fast as you can while maintaining proper form, of coursethen recovering for 10 seconds and 10 seconds only.

  • Good luck and see you soon. Most gyms offer yoga classes, but you can practice yoga anywhere.

  • These studies are very flawed in that the subjects are always inexperienced lifters. This where you work only one or two muscles each day and over the course of a week, cover all of the major muscles in your body.

  • If you like to strength train, you're probably going to want to think about a pair of gym leggings that are squat-proof and supportive; but if cardio workouts are more your thing, a pair of running leggings might be your steeze. Researchers Find Jogging May Be the Best Workout to Avoid Weight Gain This new study adds to the mounting evidence that individuals, despite their genetic makeup, can combat their predisposition for weight issues.

  • The other factor to consider when scheduling your session is when the gym is likely to be busy.

Hey Mike, I have read a couple of your articles wekght find them informative, would you not find that lifting heavy for a beginner would sacrifice form. Leave a Reply Cancel reply Your email address will not be published. Squat Thrust Stand with your feet slightly wider than shoulder-width apart. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.

Exercise and Goal Setting. Your body needs time to recover after tough workouts, so it's best to space these workouts a couple of days apart. And so they emphasize that the pump is king. Trainers agree that the best way to lose weight is to combine cardiovascular exercise with strength training. Increase your pace to an all-out effort for one minute.

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If you can read a magazine during your treadmill workout, you're not working hard enough. They gave me the confidence to become a coach and have been valuable mentors ever since. Blog Expand child menu Expand. Burpees combine squats, jumps, and pushups. One thing the research shows us though is that being too restrictive on your diet makes it tough to follow.

HIIT cardio circuit. Then raise them again and do the same with the opposite limbs. The Surprising Truth. Is everyone looking at me? Advertisement - Continue Reading Below.

We all have different capacities to recover from a workout. May Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. CrossFit requires combining weightlifting with running and walking at the same time.

American College of Sports Medicine. It's not always easy to take that first step, let alone stick with a program over time. This type of workout is easy to do on a cardio machine at the gym. Here is your 4 weeks workout plan with nutrition tips to help you lose weight at home. Therefore if you did chest on Monday, you should wait until at least Saturday to hit chest again. And it's a fantastic substitute for 15 minutes on the treadmill.

Tips to make this 7 day home workout plan for weight loss even more effective

Allow momentum to swing the weight—you're not trying lpse actively lift it with your arms. The 7 Most Dreaded Exercises on the Planet And remember, use this workout plan for weeks and then make sure you change your routine. The first thing to note is that the best exercise to lose weight is one that challenges you. Therefore if you did chest on Monday, you should wait until at least Saturday to hit chest again.

Medicine balls — A weighted ball typically the same size as a basketball. Keep it simple. The humble kettlebell is a staple of every gym, yet is often left underrated and easy gym workout to lose weight. Your strength workout remains the same, but you'll add a second set to challenge your muscles and continue progressing. It has been linked to various health benefits, including increased insulin sensitivity and a reduced risk of certain chronic diseases. Simply pick four exercises—think jump rope, squats, mountain climbers, and squat jumps—then do each for 20 seconds as hard and fast as you can while maintaining proper form, of coursethen recovering for 10 seconds and 10 seconds only.

  • In only a few short weeks you will shred body fat.

  • Anyway, back to this plan… Complete your full-body workout days per week.

  • The sequel to this beginner gym workout is our 12 week body transformation workout plan — a longer, circuit-based program designed for those that graduated from beginner level and need a new challenge. In fact, even if you don't have a history of disordered eating you should talk to a doctor about losing weight in a healthy way.

  • Make sure that you are working to your potential each time you go into the gym. Day 1 or Monday if you choose to start on a Monday is a total body strength training and cardio circuit.

More From Abs Workouts. For this routine, we are going to losse utilizing a 5 day workout split :. People often lack the motivation to get started or continue on a weight loss diet. When you create a weight loss workout plan, there is no last-minute guesswork when it's time to exercise. Read more: Need a Beginner Workout?

Medically reviewed by Peggy Pletcher, M. After eight rounds, which equals four minutes, you switch to your next exercise. From the BBG queen herself, the Sweat with Kayla app is a winner when it comes to trying out a little bit of everything. The effect isn't enormousbut building muscle means more muscle mass to churn through calories as you go about your day.

1. Interval Training

On this day, train your upper body chest, shoulders, back, and arms and core muscles. Keep at it until you hit 6 reps, wwight add another 10 lbs. List of Exercises. They also track important fitness related figures calories burned, reps and sets completed, steps taken, hours slept, etc and provide daily fitness scores. Working out is essential for our health and a key ingredient in a balanced weight loss routine.

  • And that includes telling you about the best gym trainers or running shoes for your next workout. There are five different multi-week plans to choose from, as well as daily workouts if you want to up the ante slightly.

  • It is a great activity for your shoulders, arms, and feet. Push-ups 12 reps, regular or knees Squat curls and presses 12 reps Sumo squats 12 reps Plank hold 30 to 60 seconds Reverse lunges 12 reps Dumbbell rows 12 reps Kettlebell swings 15 to 25 reps Shoulder presses 12 reps.

  • Share this article.

  • Latest posts by Adam see all. Start slow and gradually up the intensity as you adjust to your new routine.

Realizing this, I decided to start a weight loss series to alleviate some of the confusion. Strength training builds muscle mass, which not only makes you look lean and toned as you lose fat, but it also increases your metabolism. Not only has exercise been tied to longer life expectancybut a compelling study published in Frontiers in Physiology makes the case that the effort you put in today at the gym positively impacts your future self. One mistake I made when I started working out was following the common paradigm for weight training:.

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Per 30 minutes, a pound kg person burns calories doing wormout, calories doing breaststroke, calories doing butterfly, and calories treading water 5. Lose weight you enter your email, we'll send you your calorie intake guideline as well as some useful links. And if those friends are bodybuilders they probably use a style of training called muscle splits. Good luck and see you soon. Lower the weight if your back arches off the floor. Here are 27 tips from registered dietitians on how to eat healthier this year. Great for sports conditioning.

There are hundreds of different classes to choose, ranging from yoga and aqua aerobics to boxing and even dance classes. A week study in 60 women with obesity found that those who participated in two minute yoga sessions per week experienced greater reductions in waist circumference than those in the control group — by 1. Researchers Find Jogging May Be easy gym workout to lose weight Best Workout to Avoid Weight Gain This new study adds to the mounting evidence that individuals, despite their genetic makeup, can combat their predisposition for weight issues. You've got this! You can use strength training to enhance your body shape More muscle means a higher metabolism Your can get a cardio effect from weight lifting Strength training boosts metabolic, vascular and cognitive health Regular strength workouts lead to better results The American College of Sports Medicine ACSM suggest that beginners complete strength training workouts per week. And what type and how much cardio will help you burn that belly fat? The 'warm-up calculator' tells you which weights to warm up with while the 'rest timer' makes sure your resting just enough to maximise the chances of hitting your goals.

Aim to complete minutes losd cardio on separate days, or after your strength training if you have to. Weight training is a popular choice for people looking to lose weight. Myprotein myprotein. Visit the writer at www. And remember, use this workout plan for weeks and then make sure you change your routine.

Exercise for Beginner Weight Loss

How much weight? Of course, the amount of weight you lose will also depend on creating the right energy balance for weight loss i. If followed the above guidelines perfectly, but did not attempt to add more and more weight periodically, you would eventually hit a wall.

  • Dependent on your goals Freeletics designs bespoke workout plans based on a fitness test you perform at the outset of your journey. And, friend, we've got you covered.

  • These training sessions can fire up your metabolism. You may improve your health records and help your body lose weight, just by devoting some time to fitness every week.

  • Today you'll do the same minute cardio routine as Day 1, followed by the 10 lower-body stretches included in this lower-body stretching workout.

  • This isn't a must, but tracking your progress has many benefits, especially if your goal is to lose weight. This total-body flexibility workoutwhich includes eight stretches, can be done in as little as 2 minutes.

  • The energy expenditure bit should be pretty obvious by now. Do yoga on your days off from cardio and weight training.

A 5-minute fast-paced incline walk on the treadmill to get your heart rate up and mobilise your joints. From there perform a press-up as normal, lowering your chest towards your hands, then pushing back up. Studies have shown that overweight and obese people tend to move less during everyday activities. Summary Yoga is a great weight loss exercise that can be done nearly anywhere. The Basics.

Number Exercise Reps Sets Rest Time 1 Chest press or DB bench press 3 minutes 2 Leg press 3 minutes 3 Lat pulldown 3 minutes 4 Shoulder press or DB overhead press 3 minutes 5 Lying leg curl 3 minutes 6 Easy gym workout to lose weight row 3 minutes 7 Leg extension 3 minutes Calorie Calculator. The next time you give it a go, you should be trying to increase the difficulty with more reps or weight, or swap out some of the exercises for new ones. Provides a low-impact way of exercising your hamstrings, quads, glutes, chest, back, triceps and biceps. A week study in 20 women with obesity found that walking for 50—70 minutes 3 times per week reduced body fat and waist circumference by an average of 1. You're welcome! Don't get me wrong—if you're trying to lose weight, a solid exercise regimen should be part of your plan.

Exercise for Beginner Weight Loss

As you progress in your fitness journey, you can start training muscle groups more frequently. As you get stronger and more fit, you'll be able to add a few minutes to each of your daily workouts. Progressive overload should be your primary focus. Also make sure you learn the proper form. For a gym machine workout, try:.

On average, it'll only take you about three seconds per rep. If you're just starting out, don't feel like you need to sprint. This might sound like a lot, but if you break it down it's only about 20 or 30 minutes per day. See which folding squat racks our expert handpicked as the best….

And once you've done weight that, there are some additional things you should know about workouts and weight loss. If you are weifht reasonably good physical condition and need to lose a few pounds, you can check out our high-power fat-loss program. Read on. Remember: The more muscle groups you can work at one time, the more calories you can burn. There are a couple of rules you should follow in the free weights area:.

It's best to log this eady of workout in a class, as Rosante says it's crucial for beginners to learn proper form from an instructor who can help keep your intensity level high. Step onto your machine and begin exercising at a light pace for five minutes to slowly raise your core body temperature. This minute workout is really designed just to get an idea of how cardio feels to your body. If you're on a low-carb diet but not losing weight, here are 15 things you can try. Will be used in accordance with our Privacy Policy. Now here's a quick minute total-body dumbbell workout and another minute living room dumbbell workout to get you started.

Exercise Improves Your Future

Now you know this. Sitting at a degree incline is a great way to engage your upper chest muscles weight feeling overwhelmed. Although cycling is traditionally done outdoors, many gyms and fitness centers have stationary bikes that allow you to cycle while staying indoors. There's so much else that goes into weight loss and body fat loss; in fact, exercise isn't even technically necessary in many cases. Yoga OK, so yoga alone isn't a great workout for weight loss.

This demonstration is shown using a kettlebell. Each class varies in losw and duration. Curl the weights up towards your shoulders, keeping your elbows by your sides, then lower them slowly. Male Female. When you are new to exercise, it can be beneficial to have someone watch your body to ensure you aren't moving in the wrong way.

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The high rep, low weight routines that gurus recommend wont help. If you combine it with the right diet, the calories loss could make your day. How many sets and reps? You may be exited to start your journey and eager to lift daily. And for another fast way to fight fat, check out this awesome 9-minute kettlebell workout.

  • Any type of gym workout will help you lose weight, and the best routine is one you enjoy doing.

  • If you feel lost and confused, you are not alone.

  • If you can't stand the thought of running, or just want to work out without a ton of pounding on your joints, do a few laps in the pool.

  • Progression is really simple: once you hit 6 reps for a certain weight, add 10 lbs 5 lbs plates to each side of the barbel.

  • Choose any cardio machine, set it on a manual mode versus pre-set programsand find your warm-up pace.

Cheers, coronavirus. Strength training is an efficient fat burner and leads to not only a leaner body, but one with shape, tone and curves too. Jody Braverman is a professional writer and editor based in Atlanta, GA. It's a system of monitoring your food and how much of each macronutrient you're consuming — e. HIIT cardio circuit.

The yym calculator' tells you which weights to warm up with while the 'rest timer' makes sure your easy gym workout to lose weight just enough to maximise the chances of hitting your goals. According to Paige Kinucan and Len Kravitz, PhD of the University of New Mexicomuscle is responsible for up to 20 percent of your total daily energy expenditure, while fat only accounts for less than 5 percent. Hold a dumbbell with both hands. American College of Sports Medicine. Clin Nutr.

Beginner Weight Loss Starts Here

There are many different types of resistance-training programs for many different goals, whether it's building size, strength or endurance. Why strength training for fat loss? This rapid gain in muscle usually lasts for months.

For this basic strength-training workout, you'll do 1 set of 15 reps of each of the nine lose weight listed below, resting briefly between exercises as needed. As with anything in life, if you want to lose weight, you need to work for it. Fitness 10 Essential Kettlebell Exercises March 01 The humble kettlebell is a staple of every gym, yet is often left underrated and underappreciated. Aim to complete minutes of cardio on separate days, or after your strength training if you have to. People often stop losing before they reach their desired weight. This is designed to get you working somewhat hard, so give it your best shot.

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An important note: This isn't a complete workout programbut it is a great routine that you can do almost anywhere, anytime. How much weight? Well, the losd time you hear someone claim that carbohydrates are vital to building muscle, ask them to define what a carbohydrate, or even a macronutrient, is. May There is no need for extra equipment, and you can perform them anywhere, no matter what kind of clothes you are wearing. You may lose much of your excess weight with only several minutes of training per week.

You may also make true the lise of calories and fat without the need to move from home. Fitness Workouts Exercises and Workouts. Circuit training involves doing several different exercises back-to-back with no rest in between sets. So this is actually a "low-impact" workout that you can do at a high intensity, making it ideal for overweight folks. Has your doctor given you an unofficial or official warning?

Some wekght swear by working out on an empty stomach, called fasted cardio, as a quick and effective way to lose fat. Some studies show that it works. Kettlebells — Cannonball-shaped weights with handles. Many exercises can help you lose weight. Return to an easy pace 4 mph on the treadmill for two minutes. Best for: Building strength and mass; muscle toning.

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Each workout should include between exercises that together cover all of the major muscle groups. Folding squat racks offer a convenient, space-saving option for weightlifting at home. All rights reserved. Aerobics includes running, walking, and jumping that may be effective for your arms, don, and legs.

The classic biceps builder. But if you're short of breath or in pain, it's best to cut back wfight a moderate intensity and work up to a higher level. Regular strength workouts lead to better results. If you're more of a treadmill person, this minute treadmill interval workout will kick your butt in the best way. Chin-up machine — Designed to help you become stronger simply by using your own bodyweight.

Easy gym workout to lose weight muscle groups per day : Training more than 2 muscle weigbt per day is difficult when lifting heavy. According to Paige Kinucan and Len Kravitz, PhD of the University of New Mexicomuscle is responsible for up to 20 percent of your total daily energy expenditure, while fat only accounts for less than 5 percent. After eight rounds, which equals four minutes, you switch to your next exercise. And what type and how much cardio will help you burn that belly fat? For that reason, if you are using an elliptical machine, use the handlebars to push and pull to get your upper-body muscles working.

Hence why typical routines sorkout for decrementing reps. Visit the writer at www. It is a great calorie burner from day one. Increase your speed to a point at which you are breaking a sweat and stay there for the rest of your workout. They gave me the confidence to become a coach and have been valuable mentors ever since.

Beginner Weight Loss Starts Here

And if you can't make it to the studio, there are plenty of flows you can do at home. Some great ot for burning calories include walking, jogging, running, cycling, swimming, weight training, interval training, yoga, and Pilates. The next time you give it a go, you should be trying to increase the difficulty with more reps or weight, or swap out some of the exercises for new ones. As before, perform 1 set of 15 reps for each exercise, resting briefly between moves as needed. Research on the matter is mixed.

  • Planning and preparation are important when you're getting started with exercise, but to be successful, you also need momentum—and the more you can create, the easier it is to stay motivated.

  • For that reason, if you are using an elliptical machine, use the handlebars to push and pull to get your upper-body muscles working.

  • For example, dedicating each workout to a certain part of the body. Firstly, foods that are higher in protein will help muscle repair and regeneration post-workout.

  • In other words, I want to lay the foundation for what you do inside the gym. If there's one exercise no one likes, it's probably burpees.

And what type and how much cardio will help you burn that belly fat? How to Lose Weight at the Gym. Rest 60 to 90 seconds between each set. You may go to the gym instead of laying on your sofa.

ALSO READ: Good Supplements To Take To Lose Weight

Lower your right arm behind your head and your left leg until both limbs are straight aorkout hovering just above the floor. TRX flexible suspension system — A rope-like system that allows you to use your own body weight to tone up and build core strength. If you can't stand the thought of running, or just want to work out without a ton of pounding on your joints, do a few laps in the pool. How to Lose Weight at the Gym. Then I drop the reps to 14 and repeat, then I drop them to ten reps — and only then do I introduce multiple sets. First, here are some very basic things you should know before you get started on a new exercise regimen for weight loss.

You can rotate between almost any gym machine or exercise. But if it's your first time going to a boot camp classspeak up. Interval training not only saves time, but it's also more effective for fat loss than steady-state training. The number one training method the experts turn to again and again for weight loss: interval training. Circuit training involves doing several different exercises back-to-back with no rest in between sets.

This Plan Puts You on the Right Path to Better Fitness and Weight Loss

A study has shown that weightlifting can help you keep your energy up with only a few workouts per week. This post may contain affiliate links. January 21, Share 2.

  • Return to an easy pace 4 mph on the treadmill for two minutes. Then reverse to the starting position.

  • The key to an effective weight loss plan is to focus on your diet.

  • First, here are some very basic things you should know before you get started on a new exercise regimen for weight loss. You will breathe heavier and you should break a sweat.

  • Aim to complete minutes of cardio on separate days, or after your strength training if you have to. Working out is essential for our health and a key ingredient in a balanced weight loss routine.

  • Use this program as a place to start and adjust the schedule so that it works for you.

People say I need to dedicate a separate day to each body part. Repeat this pattern for 10—30 minutes. Now you know this. While everyone seems to have a different idea about what constitutes a home-run in the trouser department, there are some key considerations when searching for the perfect workout leggings.

Related Articles. You may not have found an instructor you love yet, and that can make or break your goals. A beginner gym workout routine undoubtedly leads to weight loss. If you prefer other activities for instance, running, cycling, fitness videos, or group-fitness classeschoose another option as a substitute. Also important to know is how to determine how much weight you should use. Become a gym pro So there you have it: the gym is no longer a mystery. She has written for various online and print publications, including Livestrong.

How to Lose Weight at the Gym

As the study notes, this video will give you the chance to know more about weightlifting. They leave you exhausted, low on energy, sore and much more likely to get injured. Want to make it challenging? The Nutrition Source. But do increase the intensity as you get fitter.

  • If you're more of a treadmill person, this minute treadmill interval workout will kick your butt in the best way.

  • Related Articles. But those who do can gain benefits now and later.

  • Then I drop the reps to 14 and repeat, then I drop them to ten reps — and only then do I introduce multiple sets.

  • If you're not exactly sure where your motivations lie, consider longevity a great place to start.

  • The harder you work, the more benefits you'll reap.

  • High-intensity interval training, or HIITis one of the many styles you can do. Embrace your core and do the same on the other side.

If you feel lost and confused, you are easy gym workout to lose weight alone. This plan includes a full week of workouts and a printable workout guide! Each workout should include between exercises that together cover all of the major muscle groups. Fantastic cardio exercises for beginners include brisk walking, cycling and Zumba, and when it comes to strength training, there are plenty of gym machine workouts for weight loss. Many of the exercises would be easier to perform under the guidance of an expert. You can use strength training to enhance your body shape More muscle means a higher metabolism Your can get a cardio effect from weight lifting Strength training boosts metabolic, vascular and cognitive health Regular strength workouts lead to better results The American College of Sports Medicine ACSM suggest that beginners complete strength training workouts per week. But this lazy work does produce a great pump.

Our goal is to lift as much weight as we can which requires at least 3 mins of rest after each set. In other words, the laziest possible work you can do in the gym. This rapid gain in muscle usually lasts for months. Cosgrove's response: "Running is just one exercise, but no one questions that when it comes to burning fat. Return to an easy pace 4 mph on the treadmill for two minutes. To visualize your progression better, I highly suggest using a good fitness planner this is the one I use.

Furthermore, numerous worjout have shown that HIIT is especially effective at burning belly easy gym workout to lose weightwhich is linked to many chronic diseases 1920 The last rep should be difficult, but not impossible, and you should be able to keep good form while doing it. See related. And, friend, we've got you covered. If you burn lots of calories through exercise, you can eat just that little bit more of the food you enjoy and still come in at a calorie deficit. Best used for strength conditioning and rehabilitation exercises.

Exercise Plan for Weight Loss

Therefore if you did chest on Monday, you should wait until at least Saturday to hit chest again. You are training the upper and lower part of your body at the same time. As you become more physically fit, carry hand weights while jogging, walking, or doing aerobics. By Sara Lindberg.

Share this article. If you're training indoors, here are a few fat-burning treadmill routines to get you started. Use dumbbells, or other weights, at home or at the gym. TRX flexible suspension system — A rope-like system that allows you to use your own body weight to tone up and build core strength. All you need is a pair of sneakers before you head out the door.

But Rilinger says easy gym workout to lose weight can be a secret weapon in your weight loss arsenal because it keeps you flexible and healthy for your other, rasy intense workouts like that boot camp class. Throughout, you'll use the perceived exertion PE scalewhich gauges the intensity at which you're exercising from 1 to 10, to work at the suggested levels. Key Point: A well-structured beginner gym workout routine helps with weight loss by boosting calories burned and maintaining lean mass while dieting. Planning and preparation are important when you're getting started with exercise, but to be successful, you also need momentum—and the more you can create, the easier it is to stay motivated. See related. Article Sources.

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