On my previous post we talked about diet trends and how to live a healthy lifestyle 365 days a year. We determined and decided that we were going to...
Right? Right! ;o)
Today I wanted to follow up that post with a focus on workout goals. It is a new year and we are back at the gym rocking the heck out of that treadmill. New Year, New You right?
So, thanks to January goals we have a routine going, we are no longer newbies to the gym! YAY! But, how do we ensure that we are getting the most out of that hour we are devoting to our workouts? How do we avoid getting bored with our workout routines? How do we reach our fitness goals?
Here are my tips on creating your own workouts and getting the most out of your workout session.
- Define your fitness goals: This means find out what your goal is. Is your goal to loose weight, get stronger, tone up or endurance? Find out what your goal is and plan your workouts accordingly.
- Schedule your workouts: Decide how many times a week and how long you can devote to your workout on those days. Schedule them in a calendar or workout log and plan your workouts ahead. Commit to what your wrote, do not miss a workout!
Once you have decided what your goal is and how many days a week you will dedicate to reaching that goal, it is time to work on planning what you will actually be doing on those days. Make sure you are keeping a workout journal to track progress and to write down your workouts. Research workouts for the body part you are working, and how to perform them. Increase your weights or intensity every 2 weeks or so. Switch up your routine every 6 weeks.
- Cardio: Whether your goal is loosing weight, fat, endurance or strength you need to incorporate cardio as part of your workout routine. Now, this does not mean sitting at a treadmill at low speed for one hour. If you are at an average fitness lever, this habit is a pointless one and will get you no where in your fitness journey. I always recommend at least 10 minutes of a HIIT as a form of cardio at least every other day. HIIT stands for high intensity interval training, which is a more intense form of cardiovascular exercises. It is more effective and shorter than that hour on the treadmill. Aim for 4-30 minutes of sprint intervals or body weight cardio exercises instead of slow steady cardio. Please see my FREE WORKOUTS label for tons of free HIIT routines.
- If your goal is maximal strength: You should dedicate 4-7 days a week to strength training. Work on your week "split"(workout days) and decide which body part you will be working on according to your split. On your strength training days focus on lifting heavy weights for 3-5 reps, 8-10 sets making sure you get a proper 3-5 minute rest in between. I am a big advocate of an active resting move. So feel free to do a super-set move while you are resting. Make sure you are increasing the weight every 2 weeks or so. Switch up your routine every 6 weeks.
- If your goal is Hyporthrephy (physique, toning): You should dedicate 4-7 days for hyporthrephy training as well. Decide what your split is for the week, which body part you will be working on which day. You want to aim for a challenging weight but, one that you can complete 3-4 sets of 8-11 reps. Make sure that you are feeling that burn by the eleventh rep, you should feel like you can not do another rep. Feel that lactic acid burning, lol... Give your self 1-2 minute rest in between sets. Again, an active rest, such as an abdominal move or a cardio move in between sets is encouraged. Hyporthrephy training along with cardio is a great way to start your weight loss journey. Make sure you are increasing the weight every 2 weeks or so. Switch up your routine every 6 weeks.
- If your goal is Power (overall performance;) Same as above, workout on your split for the week. Here you can focus on lighter weights with higher repetitions. This is a combination of strength and explosive power exercises, this is essential if your goal is weigh loss or lean body mass. For example, if you are doing a barbell squat set, you may follow that (superset) by performing a set of jump squats. Body weighted exercises as well a body weight exercises fall in this category. You can do as many as 12-30 reps per move for 3-4 sets. Super-sets are encouraged for a power level exercise. Make sure to take a 1-2 minute rest in between sets. Switch up your routine every 6 weeks.
- Make sure that you are devoting 5-10 minutes to warm up and stretch before your workout as well as a cool down and stretch after completing your session. Foam stretching is a great way to release tension in a muscle and help reduce soreness. Foam rolling stretching is recommended before and after your workout. DO NOT FORGET TO STRETCH!
Consistency, consistency, consistency! Now, that you know how to work on your workout goals and have scheduled your workouts, make sure you are consistent with them. Do not miss a workout, do not cheat yourself with weights or intensity. Make sure that your workouts are challenging and intense. Increase your weights or intensity every 2 weeks or so. You should feel energized after a workout not depleted.
Avoid Workout Plateaus! Your body will get used to your workouts every 4-6 weeks, so be sure to switch up your routine.
If you read this and it made ZERO sense to you... Hire a professional! Like ME! Someone that can plan out your fitness routine according to your goals. Check out my Online Personal Training tab above for info on how you can contact me.
You can check out my Free Workouts label above for workouts that focus on specific body part for hyporthrephy, strength training and HIIT workouts.
So was this helpful? Are you going to make the most out of your workouts 365 days a year?