Tutorials for workout

How to make planes:

Step #1: Determine Your “Get in Shape” Situation

• Step #1: Determine your “Get in Shape” situation!
• Step #2: “What exercises should I do to lose weight (or build muscle)?”
• Step #3: “How many sets and reps should I do per exercise?”

Step #2: What Exercises Should I do to lose weight (or build muscle?)

I like to follow the motto of “Keep it simple, stupid.”

(Note: I am not calling you stupid. You’re reading Nerd Fitness, which means you’re intelligent, good-looking, really funny, and most of all, modest.)

The best workout is the one that you actually stick with, and people make things FAR too complicated and try to target a bazillion different individual muscles with six types of exercises for each body part.

It’s exhausting, unnecessary, inefficient, and intimidating.

So keep it simple!

We’re going to pick 5 exercises, and get really strong with those movements.

This is the ENTIRE philosophy behind our Strength 101 series.

Unless you’ve been strength training for years and know what you’re doing, we recommend that you pick a full-body routine that you can do 2-3 times a week.

You want a workout routine that has at least one exercise for your:

• Quads (front of your legs).
• Butt and hamstrings (back of your legs).
• Chest, shoulders, and triceps: (“push” muscles).
• Back, biceps, and grip ( “pull” muscles).
• Core (abdominals and lower back).

Step #3: How Many Sets And Reps Should I Do?

SIMPLE ANSWER: Not including a warm-up set or two, I recommend:

• 3 to 5 sets per exercise.
• 8 to 10 reps per set when starting out.^[9]

LONGER ANSWER – watch this video:

As we cover in our “How Many Sets and Reps?” guide, a “set” is a series of repetitions that you complete without stopping.

For example, if you drop down and do 10 push-ups right now, you just did 1 SET of 10 REPETITIONS (or REPS) of push-ups.

Got it? Cool.

Some general rule on repetitions you can follow as you’re starting to build your workout plan:

1. If you’re looking to burn fat while building muscle, keep your number of repetitions per set in the 8-15 range per set.
2. If you can do more than 15 reps without much of a challenge, consider increasing the weight or the difficulty of the movement. This is true for things like lunges, bodyweight squats, push-ups, pull-ups, etc.