Wednesday, January 28, 2015

Get the most out of your WORKOUTS!

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?

HAPPY SWEATING!

47 comments:

  1. I don't understand when I see people at the gym just walking on the treadmill, every single day. It gets you no where!! Great tips for fitness!

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    1. I cringe a little when I see this.. lol

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  2. I love this. My resolution this year was of course to lose some weight, and then I found out I was pregnant. LOL! That obviously threw a bit of a wrench in things, but also gives me an even better reason to make it happen afterwords. Come on September...

    Leah

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    1. Awww.. Congrats on the pregnancy! You should consult with your doctors, there are great benefits to working out while pregnant.. thanks for stopping by

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  3. Thanks for the info! It does make sense. I want 2015 to start the rest of my healthy, fit life before I turn 35 and your advice will guide me along the way.

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    1. This is your year girl... You got this!

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  4. I used to be that person on the treadmill because I really just did think it was all about calorie loss and didn't understand at all. I still don't understand, and the weight training bit I just get completely lost because I don't know how to get a routine going. I'll check out your tabs above! I'd hire a gym PT but it's expensive doing that 4-7 times a week :)

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    1. Check them out Alice.. I responded to your email as well.. Best of luck!

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  5. Great inspiration. completely agree with lifestyle change rather than fad 30day change.
    Rosie
    http://www.rosedogandco.blogspot.com.au

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  6. Scheduling is really the key to being consistent! My husband and I have scheduled walking the indoor track every day for the last two weeks and it is actually working!

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    1. That's a great way to start.. is nice that you have an accountability partner on this.. great job!

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  7. I just got into being more into fitness and eating healthy, but, this helped a lot! I need help with the food end.. I will search around your blog hehe..

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    1. There's plenty on here... Be on the look out for most posts regarding nutrition this month ... Thanks Emily!

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  8. These are such great tips. Totally going to help me with my New Years resolution. I am trying hard to get better in fitness and eating better. so this was awesome!!

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    1. Thanks Jamie, glad you found it helpful!

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  9. This was really helpful! Hoping to get back to my routine asap. Nursing a back injury that's proven to be a bit worse than expected. I miss fitness.

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    1. Aww.. take care of that injury.. well since you miss it, I am sure it is not going to be a problem for you to start back up...

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  10. I love this. I'm just starting to try to workout.

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  11. Great tips here. I need to be more aggressive with my HIIT on the treadmill for sure.

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  12. I love this! Just the motivation and umph I need to make sure I go workout today!

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  13. I really need to get into a weekly workout! I always seem to think there are too many other things to do!

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    1. you can start out by doing 10 minutes or a 4 minute tabata.. everyone has 4 minutes, right?

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  14. great tips! consistency is so important!

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  15. I agree consistency is the keep and having a proper routine. Thanks for sharing

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  16. Thanks for posting this. I really need to print this off and try it!

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    1. Awesome Ashley ... glad you found this helpful

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  17. This is so relevant to me right now as I really need to get my workout on! I try to exercise with my bf who is a PT but I fail a lot of the time!

    Katie <3

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    1. Yeah, my hubby gets a bit frustrated when I try training him... I ended up writing a plan for him and that seems to work lol

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  18. It's refreshing to hear that 20 minutes of sprinting has a better payoff than an hour at a low speed. Sometimes I need to just make the most of the minutes instead of adding them. Thank you!

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  19. Great tips! I love running, but like to switch it up with hills, sprints, and long runs!

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    1. Yes, it is good that you switch it up, it's represents a challenge to your body every time you do...

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  20. I love your sign! That's great. And these tips are great. I just did a couple of great workouts and feel very motivated right now! Thanks!

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  21. I just signed up for a gym membership - I'm hoping to really stick with my resolutions this year!

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    1. Congrats on making the firs step in your fitness routine.. just go, I promise it is not that bad..

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  22. These tips are great! I'm not a big gym person but I'm definitely trying to work out more!

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  23. These are great tips! I'm battling being bored with my usual workouts right now and have just signed up for Dailey Method classes to see if that will help me kick the funk I'm in!

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    1. I have never heard of that class.. let me know how it goes..

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