Quick Workout for the Beginner

17 June 2016

Many women worry that weight training will somehow transform them into Hulk, so they spend hours doing cardio in order to maintain their "feminine" figure. The truth is, women just don't have the hormonal support to gain muscle mass like men. Of course! There are women, typically professional bodybuilders, who look masculine. But, It takes many many many, many years of dedication and a particular lifestyle to achieve this sort of muscularity. Unless you have goals of becoming the next star in female bodybuilding, you don't ever need to worry about looking too masculine. Don't worry about being mascular, worry about being flabby and weak! 

I've receiving a lot of email asking me about fitness routine. So, here's some tips for everyone to do without using a lot of equipment and it can be done anytime, anywhere. No more excuses now. 

I know, There's so much going on it's difficult to even know where to begin!

First of all, always remember to STRETCH before your workout. 

Second, always WARM UP before you start doing any exercises. It is very important. 

For warm up, #1 High Knees Jump (1 minutes x 4 sets)

Tried of just cycling, running and jumping jack? Try this out. Great cardio exercise to get the heart pumping if performed regularly it will improve flexibility and power in the lower limbs.

#2 PLANK 

This is my favorite warm up. It helps to strengthen your entire body—they make your core pop, strengthen your lower back, and build your shoulders. The best part is, no equipment needed. Just try to hold it as long as you can. ( minimum 1 minute x 4 sets )

#3 Instead of just RUNNING, try HIIT ( High Intensity Interval Training)

Add into your routine to burn more calories in a shorter amount of time, as opposed to long, slow endurance exercise.  How to do it: Run at your maximum speed for 1 minute then slow down at fast walking speed for 1 minute. Continuously to do it for at least 15 minutes per day. It can elevate your running and effectively burn calories. Trust me, it is more tiring than your usual cardio. 

Girls, Here's some workout that you can try to add into your fitness routine. You don’t need a gym or any equipment, so this extremely effective exercise can be done pretty much anywhere. You can do in the privacy of your own home or you can do it in the park nearby your house after work.

#1 Wall Sit ( 1-2 minutes x 4 sets )

Wall Sits are awesome in working out the two gatherings of muscles in your thighs. It can be done anytime, anywhere. Hold it for 1-2 minutes and feel the burn on your thighs. 

#2 Squats with Kettlebell ( 15-20 reps x 4 sets )

You can do it with or without the Kettlebell. If you want it to be more challenging, try it with the kettle bell. As well as toning muscles, squats burn calories too. As you tone and build your muscles, you are burning more and more calories. Do it now! 

#3 Kettlebell Swing ( 20 reps x 4 sets )

It is almost like the squats position but when you stand up, swing the kettlebell forward to your shoulder level. Control the speed, hold it for a few seconds if possible. Try to engage your core muscles and your thighs. You will feel the soreness in your core and also your inner thighs. This is one of my favorite workout. 

#4 Chair Lunges ( 15 reps each sides x 4 sets )

If you are looking for new leg exercise except squats, try lunges. You can do it with or without weight. Always remember to keep your upper body straight. Place your rear foot on a chair, and have your lead foot slightly in front of you. Keeping your abs and glutes tights, take a medium to long step forward and slowly lower yourself through your leading knee. They effectively work your glutes and quadriceps and also engage your hamstrings.

#5 Push up ( 15 reps x 4 sets )

I’m a huge fan of this classic exercise because it works the entire body, burning a significant amount of calories, as well as tightens my chest muscles. How to do it: Get down on all fours and place your hands on the floor so that they’re slightly wider than and in line with your shoulders, feet close together. Lower your body until your chest nearly touches the floor and then push yourself back to the starting position. Make sure to keep your hips lifted and your core braced the entire time.

Just remember to continue challenging your body by gradually increasing the weight or number of reps as you get stronger. Don't always do the same workout everyday. Try something new and challenge yourself a little more each day. Keep setting goals for yourself because knowing you have something to work toward will encourage you to move further! All the best ladies!

Let's work for a better body together!

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Photograph - Nicole