The Workout

Some people find it really hard to get started. I always say the same thing when asked… Just start then work the details out as you go. Take a break when you need too but never quit!

It’s the philosophy I followed 30 pounds and 2 pants sizes ago and I still do. It’s important to make your workout fit not only your expectations but your physical strengths too. If you never push yourself then how will you know what’s possible?

Customization is the key. Unless you’re trying to be a competition bodybuilder your first time out there is no need to read some professional’s food & workout log and expect that to work for you. Especially if you’ve been away from the fit life since elementary school.

Take your time. Customize your workout and diet to fit you and your expectations. Lean on people who are already where you want to be and workout with them when time permits is a great way to get going.

I’ve posted a few of my workouts below. Remember, these are just something to work your way up to. Customize, customize, customize! If you have any questions, reach out to me on social media(my info is on this blog) or email me at malikthreesixtyfive@gmail.com.

Workout Plan: Gradual Goal

This can be done daily. Warm up by jogging in place also 5-10 minutes of stretching

Exercises:

  • 5 x 20 body weight squats
  • 5 x 5 push ups
  • 2 x 20 walking lunges
  • 5 x 20 weighted bent over rows 5-10 lbs
  • 10 15 sec planks
  • 50 jumping jacks (be careful on your landing)

Workout Plan: Strength Workout

Every other day or once your in shape before target area workout

Exercises:

  • Bench Press – 100 Reps Increase weight every 20 reps
  • Deadlifts – ¬†up to 100 Reps Increase weight every set but no more than 20 reps per set
  • Squats – Start off with Smith Machine if available. Do 5 sets of 20. Vary the weight depending on how you feel. Eventually, move to free weights.
  • Treadmill or elliptical for 30 minutes
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