Beginner’s Full Body Workout with Dumbbells

There are two things you must do before you start. First, consult your physician to make sure that it is medically safe for you to start this exercise program. Second, conduct a mini-fitness test by timing yourself walking one mile and timing how many push-ups you can perform in one minute. Take notes so you can compare your progress at the end of your fitness program.

Push up test. It does not matter if you need to start on your knees, or if you can do only 3. Just write down how many you did in one minute. At the end of this fitness program I am sure you will see progress.

If you want to lose weight, try the following:

• Minimize the 4 enemies
• Eat 5 small meals a day
• Eat at the right time
• Avoid carbs after 4 pm

*For more information about nutrition take a look at my course “Nutrition Education Made Simple”.

Correction: In reference to alcohol, the video should say, “If you do not drink, do not START.”

If you want to gain weight, try the following:

• Eat an extra meal per day
• Consume more protein (legumes, fish, poultry, and lean red meat)
• Lift heavier weights (Once the repetitions become too easy, increase the weight and drop the repetitions.)

*Please consult a registered dietitian for a meal plan that suits your needs.

If you need to improve your overall health, then let's do something about it. Maybe your cholesterol or your blood pressure is too high or your Resting Heart Rate is over 100. All of this can be improved when you start working out.

Finding time to exercise could be very challenging, so schedule time like you would with any other appointment. You can also divide your workout in periods of time during the day, like 5-10 minutes in the morning before you hit the shower, at lunch take a walk for 5-10 minutes, and after work another 5-10 minutes. Before you notice you get 30 minutes of physical activity without taking too much time out of your day.

Once you start working out, take as many breaks as you need. Warm up before you begin any physical activity and stretch at the end of your workout to relax the muscles. Remember, do not compromise proper form for speed, and take your time.

Do not forget to breathe, inhale through your nose and exhale through your mouth. When exercising, you breathe out when you make the effort, and breathe in when you relax.

Drink plenty of water during the day. The recommendation is to drink between 8-12 glasses per day. On hot days you should drink more than usual. When you are working out make sure you drink water before, during, and after your workout.

After 21 days your body will adapt to any new habit. Make the commitment to exercise for 3 weeks. Exercise 2-3 times per week, or if you need to lose weight 3-4 times per week. After week #3 (21 days) your body will adapt to this new habit.

Music is one of the best ways to find motivation. Make sure you create a playlist with your favorite songs, play them before and during your exercise routine. It will help a lot!

Find a partner to work out with, that way you can help each other, mainly for those days that you don't want to work out. - Guess what? If you know that somebody is waiting for you, you will think twice before you cancel.

Find a picture of when you were in the best shape and put it by the mirror or any place where you can see it every day. Use the picture as a good reminder that you can have that body again.

You can also keep a smaller sized pair of jeans or a dress and try it on once in a while so you can see your progress. Or do the same thing you do with a picture, and keep a bikini where you can see it every day to keep you motivated to achieve your goal.

Every time you accomplish any goal like losing the first 2 pounds, you must reward yourself. This will create a happy feeling in your mind, and you will be motivated to continue. Be careful and avoid using unhealthy foods as a reward.

*Alternated or Alternating Biceps Curls refers to the same exercise.

Now that you have finished this fitness program it's time to test your progress. Do the same tests you did at the beginning, the one mile walk and push up test, to see how much you have improved.

Ok, before I leave I want to thank you for your participation and remember… take care of your body, and your body will take care of you!