Edition #45 | Beginner-Friendly Gym Tips

Plus: the #1 diet to lose fat, why high frequency training is superior, and more.

March 05, 2024

Good morning and welcome to The Weekly Rep, the official newsletter of fitness. Shoutout to the new readers this week! We now have 15,200 readers.

In today’s edition:

  • The #1 diet to lose fat

  • How much exercise do you need?

  • Must know beginner-friendly gym tips

  • Is high frequency training superior?

  • Find out the number of calories you burn

Let’s dive in 💥

IN THE NEWS 
WEEKLY WORKOUTS

Try This Dumbbell-Only Upper Body Routine

This upper body workout from trainer Alex Rice will leave you feeling strong! Packed with 16 sets to work your chest, shoulders, and triceps, it’s a perfect routine whether you’re limited on equipment or just wanting to mix things up.

Think you have what it takes? Here’s a preview of the exercises you’ll be performing:

  • Push-ups

  • Seated shoulder press

  • Alternating chest press

  • Single-arm tricep extensions

  • Plate twists or ISO hold shoulder press

Build Strength With This Full-Body Workout

Only requiring a single pair of dumbbells, this 20-minute full-body workout from Maddie Lymburner focuses on building strength and endurance. Suitable for all fitness levels as a compliment to your regular training, this routine is an awesome addition to your weekly schedule. Here are a few of our favorite exercises from the workout:

  • Sumo dumbbell press

  • Deadlifts with front raise

  • Squats with twist

  • Dumbbell rows

Achieve a 6-Pack in 22 Days

In the wise words of Jeff Cavaliere, “nothing worth having should come easy.” And getting a 6-pack is anything but easy. It requires discipline and dedication both inside and outside the gym. But, if you put in the work, we can all but guarantee you’ll achieve the results you’re looking for.

This ab workout is designed to do 2 things:

  1. Teach you how to properly train your core

  2. Develop the habit of training your core

According to certain research, it takes 22 days to develop a consistent habit like training your abs. This number varies depending on who you ask but no matter how long it takes, stick with it.

Think you can build the habit? Start today!

PRESENTED BY MISSION READY NUTRITION

Save 15% On Your First Order

Quickly becoming the preferred supplement supplier for many fitness lovers, Mission Ready Nutrition is a name you’ll here often going forward!

Whether it’s protein powder, pre-workout, or other popular supplements, the team at Mission Ready continues vetting new products to make sure they only carry the best. Featuring products from RYSE, Raw Nutrition, Dymatize, and more, find all of the best flavor collaborations in one place.

PROFILE

Trainer Emily Robinson’s Beginner-Friendly Gym Tips

Every year, millions of people set their New Year’s resolutions. These resolutions commonly include exercising more, living healthier, and losing weight, which leads to a spike in gym memberships in the following weeks. But getting a membership is the easy part.

After that, the real struggle begins. And as many of us know, hitting the gym as a beginner can often be intimidating and overwhelming. Statistics show that just weeks into the new year, most people abandon their gym memberships. And honestly, that’s not all that surprising when you consider how uncomfortable joining a gym as a beginner actually can be.

NASM-certified trainer Emily Robinson knows this firsthand.

Robinson initially discovered the gym in college after needing an outlet to exercise during the cold winter months. “I got curious and started experimenting with the machines and free weights, but shortly realized I had absolutely no idea what I was doing,” she tells Headlines.

THINGS TO…
…DO 🙌

Ultra High Frequency Training

Building muscle is hard. Don’t make it harder on yourself by training sub-optimally. This conversation between Dr. Mike Israetel and exercise scientist Menno Henselmans dives into the research backing high frequency training and answers several common questions. Reach your potential by training in what they (and many others) deem the most efficient way possible.

…TRY 🤔 

The #1 Diet to Lose Fat

Jeremy Ethier’s advice is trusted by millions. So when he releases a new video on the number one diet to lose fat, we pay attention. In the video, Jeremy breaks down every detail you need to know in order to crush your diet. Be a part of the 10% of people that achieve success following a fat-loss diet, not the 90% who don’t.

…EAT 🥑

Breakfast Guacamole Toast

A slight twist on avocado toast, this breakfast guacamole toast is mouthwateringly delicious. In almost no time at all, have an incredible breakfast prepared that will fuel you through whatever challenges life brings. This recipe from Shonda of FitHealthyRecipes is sure to find its way into your breakfast rotation (as it should)!

…FIX 💪

Your Bicep Curls

Curls are known for being one of the go-to exercises for growing your biceps. They’re also one you wouldn’t think you’re performing incorrectly. However, there are several common mistakes you may be making that are slowing your progress. But don’t worry. Jeff Cavaliere is here to walk you through proper form so you’re never left questioning yourself again.

…KNOW 🏋️‍♀️

Your Total Daily Energy Expenditure (TDEE)

If you’re looking to lose weight, knowing your TDEE can transform the way you look at your diet. How? By providing an estimate of the calories you burn each day so you’re able to then eat in a calorie deficit. Numerous factors play into how many calories you burn in a day, so take 2 minutes to use this TDEE calculator and stop guessing how much you should be eating!

FITNESS FUN
SONG OF THE WEEK
DEALS OF THE MONTH

Don’t miss out on the latest deals! Every month, we receive exclusive discounts for our subscribers from incredible fitness + wellness brands. Just by reading our newsletter (or being a subscriber of The Lift Box), you’ll receive every deal we have. New deals go live towards the end of every month.

Check them out!