This resistance training guideline provides you with 4 different workouts. You can train 3-6 times per week, starting with Day 1 the first day, Day 2 the following day and so on. Between sets, rest 60-90 seconds and incorporate light stretching as you lead up to intense training. It is recommended you eat before bodybuilding and drink plenty of fluid during and after training. Always ensure you do a 5 to 10 minute warm-up before lifting and your first few sets should be bodyweight only or light weight to avoid injury.
Aerobic exercise is an important part of any fitness plan. Including cardio will help you streamline fat loss. There are many activities you can choose from to get sweaty and burn calories, however I recommend you stay away from high impact exercises such as running. My favorite fat-burning activities are spin classes, HIIT on elliptical or bike and stepmill/stepper. Cardio is most effective when done fasted before breakfast or immediately after resistance training.
Rest days are where the magic happens! Your body needs time to recover and repair the muscle tissues that you damaged during weight training, so ensure you incorporate rest days every 2-3 days. As you become more fit, you will recover more quickly but, at first, your body will ache and need the downtime. Ensure you take care of yourself! To ease muscle soreness, you can incorporate light cardio on rest days, followed by mild stretching
. It is also recommended to soak in a hot bath or book a massage to be kind to your body.