weight training beginner

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weight training beginner

by anthony
(garden grove ca )

I am 5'10 170lbs just started lifting weights what is the best workout if all i wanted is to get toned/cut i do cardio exercises for 1hr every other day but the thing is i wanted to build muscle i'm already happy with my weight just need to tone my abs arms and chest please advise thanks! what type of exercises should i do and how much weight and reps should i do if i wanna get a toned body?

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weight training beginner

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Start with a Strength Training Program
by: Josh -- Author WLC System

Hey Anthony... nice to meet you and good to hear from you!!!

You should start with a program that is based on building strength. You will build some muscle along the way but not huge amounts. You will get much stronger and add a little bit of muscle.

Focus only on the best compound weightlifting exercises.

You want to do something like this:

Workout A
1) Squat, 3 sets x 5 reps each set
2) Bench Press, 3 sets x 5 reps each set
3) Rows, 3 sets x 5 reps each set
4) Dips, 3 sets x 8 reps each set

Workout B
1) Squat, 3 sets x 5 reps each set
2) Overhead Press, 3 sets x 5 reps each set
3) Deadlift, 1 set x 5 reps
4) Chin Ups, 3 sets x 8 reps each set

You would alternate the 2 workouts. Workout 3 times per week... Monday, Wednesday, Friday or something similar. Always rest 1 day between workouts and 2 days after 3 workouts.

Start out with very light weights and only increase the weight when form is good. When you get all reps on all sets with a given weight, increase the weight for the next workout.

Simply work on getting as strong as possible, and your body will change. You'll build some muscle along the way and get the body you want.

Make sure to get your free copy of the WLC System Manual and read all of that. You'll learn more about eating to reach your goals and how to cycle cardio to reach your goals.

Best wishes to you Anthony. Let me know if you need help with anything.

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How's the Toning Going?
by: Josh -- Author WLC System

Just wanted to check in with you and see how everything is going...

Wanted to add some more info here for others just in case they want to tone up but are already happy with their body weight and the amount of body fat they have.

If you simply want to tone up the muscles, this really means you want to gain a little bit of muscle. You don't want to add a lot of muscle but just a small amount will give you that toned look you want.

You can accomplish this goal rather easily.

All you have to do is start lifting weights and eating just enough food to gain a little bit of body weight each week. Yes, your body weight will go up slightly but it will be lean and healthy muscle that you have added. In the long run, this muscle will help you burn a little more fat and your body weight will even out to what you wanted.

Lift weights with the guidelines in the WLC System Manual and you will be toned up in just a few short weeks. You should always continue to lift weights so you can keep that toned look.

Weight training is fun, challenging, and rewarding so I doubt you'll want to stop lifting weights after you've started.

Just follow the weightlifting guidelines within the WLC System Manual and you will have that toned, fit, and sexy look for as long as you want.

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