4 Week Beginner Workout Tips You Need to Learn Now

4 week beginner workout plan

Many health experts suggest us to do regular exercise to keep our body in perfectly healthy condition. If you do not know how to start it, you can do the following 4 week beginner workout tips. Four weeks seems impossible to have a slim body. However, fitness trainers will say that it is actually possible to achieve. At first, it is always difficult to start the workout. Leaving comfortable place on your couches to start working out in a gym might be terrified. Once you get used to it, you can’t wait to start another workout.

Easy Workout Tips for Beginner

1. Make workout as your routine

Going to the gym is only the first step to getting healthy body. For some people, it is hard to do. Making it a habit on your daily routine is harder. Getting healthy body is not an easy process, particularly when you want to get in shape in four weeks. Make a schedule on what day you can go to the gym. If you are busy, try your best to spare time for it. Do not forget to make time for rest. Rest is as important as routine exercise.

2. Start small

The common mistake when starting the exercise is lifting more than you actually should. When it comes to beginner workout plan, it is highly recommended to start small. Your muscle needs to adapt with this new activity. Once you feel that you can handle it, you can go to the next level. Trying to lift heavy weight on the first day of the gym will make your muscle contracted too much. It will make your muscle feel sore at the end of the day.

3. Focus on one section

If you see other people exercising their muscle at the gym, you might be tempted to try what they do. Keep in mind that it is not their first day. As you can see, they are already working on an advanced level. They focus on different section of their body at once. You might think that doing what they do is a good idea since you use your four weeks efficiently. However, it is actually not. It is advisable to focus on particular section of your body instead of several sections at once.

4. Maintain good posture

Most workout tips for beginner recommends maintaining good posture during your workout. Do not hesitate to ask the trainer about good posture. A good position is necessary to avoid injury during your workout. The fitness center is a controlled environment. Equipment in it is engineered to prevent injuries. However, you still can get injury when using the equipment in incorrect position. You will end up using more energy than you should. The main good posture for using the tools is keeping your spine straight.

5. Do healthy diet

Consuming healthy food is also important to get perfect body shape. Some people neglected the importance of healthy diet. They are wondering why they still have fat in their body while they are going to fitness center regularly. The answer lies on the calorie of food they consume. You can start it with good water intake. Healthy foods such as vegetable and fruit are also recommended for it.

Four weeks is actually not a short time. Many things can happen to your body during this period. If you want to get positive change on your body, you need to do the workout regularly. It is advisable to join the fitness center membership. You can use all equipment they have to offer to help you achieve your desired body posture. Those are all you need to know about 4 week beginner workout tips you need to know.

How to Stay Healthy on Vacation


Many people escape the cold winter months with a vacation. Although winter getaways should be all about rest and relaxation, decadent meals and late nights out can leave you feeling worse than you did before you left. But with a little planning, you can return home healthy and happy and even hold on to that feeling.

Below are healthy strategies to add to your itinerary in order to stay fit and on your diet when on vacation:

Stay active. Yes, you’re on vacation, so taking a break from your normal excise is expected. However, seek out sightseeing activities that incorporate fitness, like a bike tour, a guided hike, walking along the beach, or skiing. This way you can have fun while sticking to your exercise routing.

Balance indulgences. Overindulging, aka vacation eating, can beat up your immune system and your diet. Instead of gorging yourself, try to balance it out. For example, the morning after a lavish dinner, have a broccoli omelet for breakfast instead of pastries.

Hydrate. Many people forget to drink water as often when they’re on vacation. This leads to all kinds of issues, such as dehydration, which can confuse your body into thinking you’re hungry when you’re really thirsty. If you’re vacationing in a warmer climate, you should be drinking more than you do at home. A great way to stay on top of hydration is to carry a water bottle with you at all times.

Eat smart. Before eating, drink a glass of water. Then begin lunch and dinner with a veggie-filled salad or broth-based soup. These tips can help you consume about 12 percent fewer calories. Throughout the meal drink water, which will help you feel full. Also, when at a restaurant, try not to fall into the trap of appetizer + entree + dessert. Instead, pick a light entree and split either the app or dessert with your group!

Sleep. The sleep cycle is often the first thing to get interrupted by travel, yet it’s the most essential to staying healthy. Pack lavender sachets and sniff them while on the plane or in your hotel — the aroma has been proven to promote relaxation and improve sleep quality.

And don’t forget the last, and most important, step: have fun!

5 Tips to Stay in Shape Holiday Season

fall exercise

Source image by pixabay.com

Regardless of a person’s sex or age or where they live, January 1st tends to be the day that people around the world make promises to eat better and get fit. Instead of waiting around a couple months to make resolutions that you may or may not keep, why not start improving your lifestyle now? Fall is perfect for new fitness plans and goals because it helps you set good habits for the holiday months to come.

Here are five ways to kick-start healthy living as fall sets in and the year winds down:

1. Use the weather to your advantage.

Fall months are often spent carving pumpkins, picking apples, and enjoying time outside in the leaves. This is the perfect time to exercise outside and take advantage of the cool, crisp air. Some activities you can do to benefit from the weather and beautiful fall scenery are walking, hiking, and cycling. You can also kill two birds with one stone by raking leaves or doing fall yard work. Both activities are a great way to burn calories and get your heart pumping.

2. Don’t just watch TV – get active!

If you are a big TV fanatic and look forward to watching your favorite series, come fall, incorporate exercise into your regular routine. Instead of vegging out in front of the tube, try running in place, lifting weights, doing standing lunges, or doing triceps dips off the couch, at least during commercials. An hour-long show, after all, has nearly 20 minutes of commercial time – and that’s time you could be utilizing to improve your health.

3. Find easy ways to exercise.

Without exercise, you can’t really be healthy; and you should incorporate it into your daily life. Besides the obvious suggestions like choosing a parking space at the far end of the lot, taking the stairs, or walking during break times, there are many other tips that you can try out. For example, if your kids have practiced for sport, try walking around the field while they practice instead of reading a book or talking to another parent. You can also move and get motivated at the same time by listening to inspirational music or motivational talks as you walk.

4. Remember for the 3 Cs.

Commitment, convenience, and consistency: these are the three Cs that will set in motion an effective fitness plan. Exercising takes commitment, so get over the “lack of time” issue and plan working out into your schedule. If you take a time to put it on your calendar, you will be more likely to do it. For convenience, choose a time where you will not be interrupted while doing an activity at home or going to a gym close by. Finally, for consistency, it is better to have a little bit of exercise time each day than a large chunk of time once a month.

5. Keep the 30-day rule in mind.

For the body to adapt to changes, it takes about four weeks; however many people give up on fitness plans within a month of starting. Even though it is much easier to hit the snooze button and stay in bed when it is darker and cooler, try to stick with your fitness program for at least a month so you can see results. After the first month, your body will have adapted, and it will be a lot easier to carry on with your exercise.

Achieving Weight Loss Through Yoga

15 minute morning yoga

When you want to lose weight, quite many methods exist that you can employ. However, you might never have thought of doing 15-minute yoga in your home, you can lose weight properly. SO, here are a few ways in which this discipline can help you to lose those extra pounds:

Physical Activity

Are you a person who actually never engages in any sort of physical activity? Well, just adding some effort into your day can jump start weight loss. You might notice that once you start a new workout regime or begin a new diet, you immediately lose a decent amount of weight. When you aren’t working out properly and eating right, your body sometimes clings onto the water. Yoga can help you get rid of that weight and more.

Reducing Stress Levels

As written by Harvard Mental Health yoga can reduce stress levels. People who take yoga classes tend to feel reductions in their levels of stress. When many individuals are stressed out, they will consume excess amounts of food. Therefore, reducing the levels of stress that you feel on a daily basis, you might be able to lose weight as an indirect result. When you are not over-consuming food and are instead focusing on eating when you feel hungry and not only when you are stressed out. You can start to see a significant difference on the scale in a short amount of time.

Increasing Balance

Perhaps you are a person who would love to participate in more sports or physical activities, but you simply do not have the proper balance. Whenever you try out for a team or go on a sports outing, you tend to find yourself losing focus, tripping a lot and just not playing to the fullest of your potential. Yoga has a huge effect on your balance, and it can really help to improve this area of your life. Once you have achieved optimal levels of balance, then you are going to be able to better participate in other types of sports and athletic undertakings.

Renewed Energy Source

It’s quite possible you are a person who has wanted to get more involved in physical activities for some time, but you just have not been able to muster up the energy. Once you start to take yoga classes, you will find that you are capable of greatness and that you are really able to actively participate in an array of sports and other activities. You might even make some friends in these classes, and they can introduce you to other types of courses that will also help you to lose weight. When you leave yoga classes, you might feel so invigorated that you are willing to run a few laps around the block!

Losing weight is important for many people – not only for those who want to look good but for those who want to avoid diseases that are associated with being overweight and obese. Yoga can be the first step you take to make sure that you shed the pounds and become healthier overall.

5 Tips to Keep Your Motivation for Weight Loss Training

Lose weight

Who among us doesn’t feel that they could stand to lose a pound or two? The odds are that you would be happy to shed some unwanted weight, but it can be really difficult to keep that thought when staring into the face of a delicious piece of chocolate or a warm batch of french fries. Loss of motivation can be very discouraging when trying to lose weight, so follow these tips to help you reach your weight loss goals and feel better about your body!

1. Find a Workout Buddy

It is always easier to hit the gym when you’re meeting someone else there. This takes out the option of saying, “I’m not feeling like working out today. I’ll just go tomorrow.” Get a workout buddy who will keep you motivated and not accept your excuses. If possible, find someone with a similar level of fitness as yourself. This will allow you to challenge yourselves while being able to do all of your workouts together.

2. Keep Track of Your Caloric Intake

It is easy to lose track of what you eat and, as a result, you can end up overeating. Throughout the day, keep a log of everything you eat. If you have a smartphone, download a calorie counting app. That way you will always have the log with you, and you will be able to keep track of other aspects of your food intake such as sugar and protein content. Check this site authoritynutrition.com for detail of protein content.

3. Make a Workout Log

Just like knowing your caloric intake can help you stay on track, so does making a workout log. Not only will this make you feel more accomplished because you can see what you have done, but it will also help you to improve your workouts. You can consciously increase the amount of time or intensity of your workouts over time, which will make your workouts better.

4. Create a Motivation Wall

The mind works best when prompted by visual stimulation, which is why a motivation wall is a great asset to your weight loss program. Whether it be motivational quotes, pictures of body types that you aspire to, or clothes that you will wear after you’ve reached your weight loss goal, compile all of these things and put them in a place where you can see them every day. This will keep you motivated to continue on your weight loss plan because it will be a constant reminder of your end result.

5. Set Reasonable Goals Attached to Rewards

It is easier to reach a goal if it is measurable and time sensitive. Get a calendar and write goals to be completed by certain calendar dates. Make sure that they are reasonable, otherwise, you might be discouraged by a failure. Decide on things to reward yourself with when you reach your weight loss goals. It can be anything from a shopping trip to dress your healthier body, or a sweet treat to let yourself indulge.

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