12 Week Beginners Training Routine

If you’re new to lifting weights here’s a 12 Week Beginners Training Routine designed by Doug Lawrenson from Muscle & Strength. Use this workout to reach your goals!

Source: 12 Week Beginners Training Routine

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Effects of Vigorous Walking Program on Body Composition

There is an article in The American Society for Clinical Nutrition that tells the effects of walking on carbohydrate and lipid metabolism and body composition.



Supersets Before Walking

weight lifting

Try doing a superset before your walk.  For example, try a superset of squats followed by military press 3x, then go walking.

For those of you who don’t know what a superset is, it is doing one exercise immediately followed by another exercise without any rest in between.

So in this case you would do 10 reps of squats followed by 10 reps of military presses. Then rest and repeat the exercise two more times for a total of 3 sets.

When your done, hit the pavement and start walking.

Experiment with different exercises but I would highly recommend supersetting a lower body exercise with an upper body exercise.


How Can One Create A Walking Workout?

People love to walk. Maybe they do it for exercise, to get a breathe of fresh air, or to take their dog out. Walking can not only be enjoyable, but also a good form of cardio. How can one create a walking workout routine?

Source: How Can One Create A Walking Workout?


Get Ripped. Get Walking. | T Nation

This is not your mama’s workout. Get to the nearest treadmill and incinerate fat while leaving muscle completely intact.

Source: Get Ripped. Get Walking. | T Nation


Walking Programs for Beginner, Intermediate and Advanced Walkers


Spark People posted excellent walking programs for the beginner level to the advanced level walker.  If you’re up for a challenge try one of these walking workouts.


Pick up The Pace

Once you’ve been walking for a while, try increasing your speed for a more intense workout.  This will help your mitochondria grow and increase fat and sugar burn creating more ATP, energy.


The Hills Build Muscle

After you’ve become an advanced walker, pick trails or take walks that have hills.  Hills hit the muscles at different angles causing the muscle fibers to respond.

The muscle response is endurance and muscle growth.



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