Welcome to my channel! My name is Sara and I am a cert. personal trainer, nutrition & mindset coach. When I first started working out, I did A LOT of things wrong. Some of those things were doing workouts that were way too advanced for me and overcomplicating my training.
MORE time at the gym does not equal better results. Prioritize the basics and get better with the movements.
When it comes to weight loss, the most important thing is your total calorie intake.
Yes, choice of food, sleep and stress management all matter as well but if you’re not in a calorie deficit, you won’t be able to lose weight.
Toning simply means having muscle and an overall lower body fat percentage so you can reveal that muscle.
The reason why resistance training is the best type of training for weight loss is because by having more muscle you increase your metabolic rate and your body will burn more calories at rest.
The reason why resistance training is the best type of training for ‘toning’ is because this type of training is going to be the fastest way to build muscle.
I recommend you do this workout plan for AT LEAST 6 weeks without changing or adding any exercises. You can commit to it for even longer than this if you’re continually making strength improvements. Try and get better EVERY week by doing more reps/more weight/having better form. Sometimes that will look like with just 1 extra rep with the same weight which is still PROGRESS.
You got this! 👊
If you have specific topics you’d like me to cover or questions, please leave a comment! 🤍
Time stamps:
0:00 How to lose weight & tone up
1:58 Day 1 workout
3:56 Day 3 workout
5:31 Day 5 workout
7:10 The most important piece
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Workout 1:
Pull up assisted 3×10-12
Dumbbell Chest press 3×10-12
Dumbbell Goblet squat 3×10-12
Elbow Plank 3×20-30 seconds or longer
Resting 90 seconds in between EACH set.
Workout 2:
Barbell Hip thrust 3×10-12
Cable Seated row 3×10-12
Dumbbell Lateral raise 3×10-12
Dead bug 3×10-12
Resting 90 seconds in between EACH set.
Workout 3:
Machine Incline press 3×10-12
Neutral grip assisted pull up 3×10-12
Angled Leg press 3×10-12
Full plank 3×20-30 seconds or longer
Resting 90 seconds in between EACH set.
Make sure to have AT LEAST 1 day of rest in between these workouts. You can do cardio AFTER your workouts if you wish to.
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How to start your fitness journey from scratch: https://www.youtube.com/watch?v=Q5Y8l-vKFdU&t=127s
3 min dynamic warm up for weights: https://www.youtube.com/watch?v=kZlGOZonPgA&t=74s
Burgundy tie dye shorts: https://amzn.to/3Re78b3
#saramilic #workoutsforbeginners #gymworkouts #fullweekofworkouts