Fitness Guide
Welcome to The Idle Guide to Fitness. A quick guide to getting in shape for people that are new to the whole fitness and gym world. Put together in collaboration with some of the best personal trainers, nutritionists and fitness experts in the UK, this fitness plan aims to get you in top shape in just 30 days.
30 Day Fitness Challenge
This free fitness guide will get you losing fat, building muscle and improving your overall fitness in just 30 days to get you squeezing into those new jeans. From weightlifting for the upper body to strengthening exercise for the lower body and half marathon training regimes to the best foods to eat to lose weight, this guide has everything covered.
30 Day Workout Plan
Starting from the basics and gradually building up, this fitness guide is perfect for beginners who aren’t sure how to start their own weightlifting regime or just want to improve their cardiovascular fitness in just 30 days. It also gives you all the nutritional information you need to lose fat, build muscle or gain mass quickly.
Of course, to stay fit for life, you’ll need to carry on past 30 days. So, to make sure you’re building for a healthier life in the long run, all exercises can be slightly altered to increase intensity. So, once you’ve completed your 30 day workout schedule once, you can go back and make small changes to make it work for you for the next 30 days. And so on.
What is a Good Workout Routine?
This is a really common query around fitness guides. A good workout routine is basically one that really pushes you. Searching for easy workout plans is good if you’re a beginner to working out, as long as it still pushes you. If you’re not working up a real sweat and you’ve not got aches in the morning, then you’re not pushing yourself and won’t be able to fit into that suit you’ve bought for the office.
This guide will show you how to steadily increase the intensity of your workouts to make sure you’re continuously pushing your limits and getting fitter. A good workout routine is one that offers a variety of exercises and this free fitness guide does just that. From building a stronger back to how to lose fat fast, this fitness book shows you how to do it all in a healthy and controlled way. No fad diets and no dangerous supplements.
How to Start a Workout Routine
Starting a workout routine can be a daunting task for many. If you’re not used to working out on a regular basis, or you’ve never set foot in a gym before, knowing how to start a workout routine can seem an impossible task. It’s that exact problem this fitness schedule aims to solve.
Simple Workout Routines
By providing simple workout regimes that you can increase intensity as you feel necessary, this fitness workout plan will keep you improving your results on a consistent basis. Although a lot of the exercises are simple, that’s not to say they are easy. There’s a very important difference.
Getting fit doesn’t have to include overly complicated workout plans and exercises, it just needs a mixture of training techniques so your body never gets too used to your workout plan. It’s also important to stress that all workout plans offer different techniques, find the one that suits you and stick to it. Then, when you want a challenge or change in regime, try one of the others. This way you won’t plateau quickly and will keep yourself engaged.
Weight Lifting Program
A huge part of this 30 day fitness plan is weightlifting training. This section is split up into the various body parts, starting with upper body workouts including biceps, triceps, back, chest and abs, so you can fill out that T-shirt better. The second section covers your lower body weightlifting regimes covering off all the main muscles including quads, calves and glutes.
The program is catered for all levels of weightlifters so whether you’ve never seen a weight in your life or are just looking for a new approach, this guide will have enough to keep you engaged. The most important thing to remember here, and all of our trainers encourage this, you need to know your limits. Don’t over-strain and stick to a weight that pushes you but doesn’t run the risk of injury. Form is more important than weight.
Weightlifting Routines
There are plenty of different weightlifting routines in this free fitness guide. From the best compound lifts to the most important isolated exercises, this weightlifting program will give you a strong variation of routines to follow to keep your exercise interesting and efficient. The weightlifting exercises also include a mixture of suggested machines, free weights and resistance techniques. All you need to do is fill up your bag, grab this guide and head to the gym.
Beginner Weight Training
Being a beginner weightlifter can be a very daunting prospect. Gyms are intimidating places at the best of times, so when you’re not a seasoned weightlifter, they can be very unnerving environments to be in. This free fitness ebook with a full weightlifting schedule will make sure you see the results you want whether that’s in mass, getting leaner or building strength.
Beginner Strength Training
It’s important to know that not all weightlifting is built around pure mass. Some people just want the strength with a leaner physique so they can still fit into their jumpers and jacket. This guide aims to give you just that if that’s what you’re aiming for. With some of the UK’s most renowned personal trainers helping to write this book, we’ve called on them to not only get you looking bigger but also concentrate on gaining real strength. For this you need to approach your training differently.
To build strength, rather than pure mass, you need a higher rep count and more sets. This will build endurance and is a longer process but it will have you lifting heavier and give you much denser muscles. This is perfect for someone looking to build a leaner physique. This will also impact what you should be eating and how much cardio you should be incorporating, all of which is covered in this beginner’s guide to strength training.
Beginner Workout Plan
For those of you looking for a general workout plan, to build all aspects of your fitness, this guide is perfect. It covers all areas of fitness required to build a comprehensive workout plan for beginners. By giving a variation of cardio and weightlifting in endurance, high intensity and interval training, this guide will help you out as a beginner but also show you how to develop your workout plan as you improve.
The best thing about this fitness guide ebook is it will show you how to build a workout plan around your wants and needs. If you’re looking for a cross-fit physique, we have catered guides for you. If you’re looking for pure body mass gains, there’s a workout plan you can follow. Or, if you’re about to embark on a 10km or half marathon, we have a full workout plan to get you taking to the streets with confidence. Just don’t forget to invest in some decent trainers!
Workout Schedule for Beginners
A workout schedule should be based around your goals and how much time you have. If you work 9-5pm in an office, it’s suggested you try to get at least one hour of exercise before work, at lunch or when you get home. It’s vital you get at least an hour if you spend most of your day working at a desk.
You should then be aiming to get at least three workouts in a week with rest days in between. If you have a very active job i.e. labouring, then you can get away with working out slightly less. But, if you have quite lofty goals, we’d still suggest getting at least an hour in three days a week. Of course, this is your minimum, so four or five times a week is great, just make sure you have rest days to let your muscle recuperate.
Weight Loss for Beginners
70% of any workout plan is done in the kitchen. This couldn’t be more true when it comes to weight, or fat, loss. You could be working out harder than anyone else in the gym but if you’re eating biscuits, crisps, cake and chocolate every day, all your hard work will be in vain.
This fitness guide covers everything you need to achieve healthy weightloss. More importantly, it shows you how to lose fat and keep it off through eating the right foods, training effectively and putting an emphasis on getting the right mixture of nutrients in your diet. No fad weight loss diets and no fasting, just smart eating and efficient training.
Gym Workout Plan
For a lot of people, when they want to get fit and start following a workout plan, they sign up to a gym. With an array of equipment, no choice but to work out and a fitness environment, gyms offer the best atmosphere to get fit in for some. With this in mind, a lot of the training techniques and regimes featured in this fitness book feature equipment you will only find in a gym (unless you’re willing to build a gym at home, that is).
The gym workout plans featured make use of a range of equipment from machines, free weights, resistance machines, spin bikes, treadmills, cross trainers and rowing bikes to make sure you get a variation in your workout plan. There is also a lot of equipment featured that is actually very cheap to buy. Things like dumbbells, exercise bikes and pull up bars can all be bought at discounted prices online if you want to do some gym workouts at home! No matter where you’re working out, you still need the right clothing.
Best Gym Routine
The best gym routine depends on your goals. If you want to get lean then your gym routine will be centred around high intensity interval training, plenty of cardio, high rep sets and plenty of toning exercises. This will also affect what you should be eating.
If you’re looking to gain mass, your cardio won’t be as important and will be centred more around short explosive exercises. Your reps per set will be considerably lower and you’ll be aiming to increase the weight a lot quicker. You’ll also be aiming for many more calories per day (something that is a lot harder than it sounds).
People that are setting a goal to increase their endurance will also have a much stronger emphasis on cardio, high reps and longer exercises rather than short explosive exercises. There will still be plenty of weight work involved but, again, these will be centred around a high rep count rather than putting an emphasis on the weight you’re lifting.
How to Start Working Out At Home
If, like many people out there, your worse nightmare is working out in a gym, then good news, we’ve got you covered. Our personal trainers have given a wealth of information on how to start working out at home with plenty of home workouts and programs included. As we’ve already mentioned, 70% of your fitness regime will be taking place in your kitchen anyway!
Working out from home is a lot easier than you might think, particularly if you’re looking for a leaner physique. You can follow plenty of these workout plans featured in this free fitness guide from the comfort of your living room. Perfect for building core strength, cardiovascular fitness, lower body strength and upper body strength, home workouts are not for the faint-hearted.
Although it will be a struggle to build a lot of mass through home workouts, bodyweight exercises are a great way to build lean and dense muscle. As we mentioned previously, if you can invest in some cheap equipment like dumbbells, a pull up bar, a gym ball, yoga mat or even an exercise bike, then your home workout will be just as good, if not better, than any gym workout.
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