On the surface, fitness may seem like a trial and error business. However, it is supposed to be a planned and persistent effort. Your fitter self is a result of your several factors starting from your genes to your diet! Hence, there is no one-size-fits-all policy that can help.
As a result, your workout plan also needs to be a well-thought-out scheme rather than a haphazard set of exercises. While you may find your workout plans online, you need to find something that suits your age, lifestyle, goals, diet, etc.
In all cases, creating your own workout plan is the best way to get started. Thus, to help you in your quest here is a step-by-step guide to building your own workout program:
Choose Your Fitness Goal
Start by asking yourself this question: What is the motivation behind this workout?
In simpler words, what results do you expect after following this workout plan?
Do you wish to lose weight? Or do you want to increase strength? Are you trying to gain muscles? Such questions will help you decide the kind of workout that will suit you.
Write these goals down so that you can set your eyes on the prize.
Before you start to push them, you need to know your limits. So start by analyzing your lifestyle, how much time you can dedicate to working out, strength, endurance, and flexibility. Sort them according to your strengths and weaknesses. It is then as simple as improving your weaknesses by playing on your strengths.
Are you flexible and want to increase your strength? Try yoga! Do you have high endurance and wish to lose weight? Try cardio.
Further, choosing a workout plan based on body type can benefit you in several ways. For starters, it lets you discover the exercises that target your problem areas. Take a quick look in the mirror to identify your body type and find out the exercises that will suit you.
Keep it Simple
The best workout is the one that you can stick with, so there is no reason to complicate it. Rather than including 20 exercises to target every part of your body, simply choose five basic exercises, and build momentum.
Typically, your workout should consist of a minimum of one exercise for:
- Quads and Hamstrings (Front and back of your legs)
- Push Muscles (chest, shoulder, and triceps)
- Pull Muscles (Back, biceps, and forearms)
- Core (Abdominal and lower back)
It is that simple. Once you have managed to increase muscle strength, you can include the compound movements to make it more challenging.
Defining the Sets, Reps, and Breaks
If you are a beginner, words like “sets” and “reps” may not make a lot of sense. Reps indicate repetition, which defines a complete motion of any exercise. Sets are the number of reps completed without stopping.
An easy rule of thumb is to have 8-10 reps and 3-5 sets per workout plan for beginners. Add a 30-second break between each set for resting your body.
However, this number is subject to change from person to person. For instance, wearing infrared clothing can increase your energy levels while working out. So you may rack up more reps and sets per workout!
The Right Frequency
It is easy to get over-enthusiastic and experience burnout, or worse, injure yourself. To avoid the same, you need to set aside a few days for recovery. Remember, you don’t build muscles in a gym, you develop them as you rest!
Stick to a 3-day per week workout routine depending on your capacity, time, and availability. Exercise-Rest-Exercise is an excellent format. Furthermore, you can speed up muscular recovery by wearing infrared clothing apparel during the rest periods.
Stick to Your Workout Plan
Now that you have created your workout plan, it is time for you to stick to it! Fitness is not a one-time thing; it takes practice, dedication, and consistency.
If it starts feeling monotonous, mix things up a bit. Shuffle your exercises to spice up your regimen. For example, start by a thigh workout routine and follow it up with a routine for increasing muscle size.
Review Your Workout Plan
Congrats on sticking to your workout plan for 8 weeks! Now what?
Remember the fitness goal that you wrote down initially? Measure up your progress against it. Depending on the outcome and your body’s response, alter the workout plan.
If you feel like you lack strength, check out how to increase physical strength at home and add it to your workout plan. Or if you have lost the extra pounds and now wish to get ripped, workout on your gains.
Continue to conduct a periodic review to ensure that you are on the right track!
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