This is a quick sample template of what we usually start our patients off with. It is for the beginner who isn’t too familiar with weight training but can also be used for folks that have had experience but need to start again.
A few terms to understand
- Resistance training – This is what we refer to as any training with some sort of resistance such as free weights (dumbbells/barbells), machines, or even bands. This type of training is extremely important for bone and muscle strength, and many other health factors (blood sugar regulation, heart health, etc).
- High Intensity Interval Training (HIIT) – This is a type of training that uses small bursts of sprinting (all out effort) rotated with small bouts of rest/lower intensity activity. I created a video below to help understand how it is performed. This type of exercise is VERY efficient for fat loss and cardiovascular health.
- Non-Exercise Activity Thermogenesis (NEAT) – This is a fancy way of talking about the energy we burn that is not sleeping, eating, or doing any exercise. Things like walking, cleaning, etc. NEAT adds up and can be a powerful tool for fat loss and health.
Below you will see exercises listed that you may not have ever heard of. Our goal is to have videos of all of these exercises to show you what to do. Click on our Exercise video section to the right.
This is just a quick start guide. If you need help, stop by our members only forum and ask us any question you might have. If you need more personalization, get a FREE Lean Doc Consult.
How to start
2 days resistance full body
1 day of HIIT/Cardio
2-4 days activeness/increased NEAT/Spontaneous activity (basketball, rec games, etc)
Resistance Training – Work way up to 2-3 sets of 8-12 reps x 6-7 different exercises (pick 1-2 exercises in each group). Start with just 1 set each and work up to the 2-3. The definition of reps (repetitions) is the number of times you do the movement in the exercise (e.g. bench press – 8 reps = 8 presses). The definition of a set is a group of repetitions (e.g. one set of bench press could be 8 reps. Two sets would be two separate times you did 8 reps).
Day 1 Resistance- horizontal Push/Pull/legs
- Push – pushups (all variations), bands/dumbbell/barbell/machine bench (flat, incline, decline)
- Pull – face pulls, rows (bands/dumbbell/machine/barbell)
- Legs – body weight squats/dumbbell squats/barbell squats, split squats/bulgarian, leg press, step ups, lunges
- Core/Prehab – planks, etc, rotator cuff,
Day 2 Resistance – Vertical Push/pull/legs
- Push – dumbbell/barbell/machine/bands overhead press
- Pull – lat pulldown, pullups (can be assisted), band pull downs
- Legs – Same as above
- Core/Prehab – same
HIIT (High Intensity Interval Training)- Pick one of these and work your way up to 10-20 minutes of 20 seconds fast, 10 seconds slow. May also do 1 minute fast, 1 minute slow. You will want to start with 3-5 minutes and work your way up. Do one day of these a week.
- Airdyne bike
- Running (Not recommended until closer to weight goal)
- Rower (ergometer)
- Can get creative with circuits made with resistance exercises above (20 seconds quickly for each set and then 10 seconds rest while you move to the next exercise. You could do a few rounds of this)
High Intensity Interval Training from Karl Nadolsky on Vimeo.
NEAT/SPA – Get a pedometer and work your way up to 10,000 steps per day everyday. Go out and do your favorite activities (dancing, basketball, swimming, etc.)