beginner 12 week strength training plan no plan is more detailed than this

I really don't understand those people in the gym who shout about losing fat and gaining muscle, wanting their bodies to look tighter and better, but then keep doing cardio and are afraid to eat anything after working out. Are you sure you really want to become more beautiful and look better?

Whether you have done strength training before or are planning to start recently, this 12-week training plan from fitness trainer Joe Dowellis customized considering your needs..The goal is to help those who have not fully resumed training and those who wish to start strength training to burn fat and make muscles firmer.

At the same time, this plan can also improve the weakness of office workers who sit for long periods. By following this plan, you will not only gain a new body but also complete it faster than before.

Phase 1: Weeks 1-4

Do weight training 3 days a week, with at least one day of rest after each training session.So you can do weight training on Monday, Wednesday, and Friday.

Do cardio training twice a week,choosing the days between weight training. So you can do cardio training on Tuesday and Thursday (if you don't have time to train 5 days a week, do cardio immediately after weight training).

Remember to complete warm-up exercises before each weight training session.

Phase 2: Weeks 5-8

Do weight training 3 days a week, with at least one day of rest after each training session.So you can do weight training on Monday, Wednesday, and Friday.

Do cardio training 3 times a week, choosing the days between weight training. In yourfirst two training sessions, do interval training. In the last session, do cardio training.So you can do interval training on Tuesday and Thursday, and cardio training on Saturday.

Phase 3: Weeks 9-12

Alternate between weight training A and weight training B 3 times a week, with at least one day of rest after each training session.So if you plan to lift weights on Monday, Wednesday, and Friday, do weight training A on Monday, weight training B on Wednesday, and weight training A again on Friday. The next week, do weight training B on Monday and Friday, and weight training A on Wednesday.

Do cardio training 3 times a week, choosing the days between weight training.In your first two training sessions, do interval training. In the last session, do cardio training. So you can do interval training on Tuesday and Thursday, and cardio training on Saturday. Note that you shoulddo interval training A in the first 2 weeks (weeks 9 and 10), and switch to interval training B in the last 2 weeks (weeks 11 and 12)..

I hope that by seriously following the above 12-week strength training plan, you will not only gain a good figure but also a pleasant mood and a healthy lifestyle.

*The content of this article is sourced from 'The Women's Fitness Book,' published by People's Posts and Telecommunications Press.