Build a Workout Routine
It can be quite tough to find time for exercise especially when you have a jam packed schedule and you are not used to working out. Exercise is important for your health and wellness so you really have to find time to do some exercise even if it’s just for 10 minutes each day. A 10 minute workout is enough but if you can insert a 30 minute workout each day, then it’s even better. Once you find the time to workout, simply decide how and where you will workout. Create a workout routine and also a fitness plan if possible because you will only get the best results if you combine a good workout with a healthy diet.
Working out doesn’t necessarily mean that you have to go to a gym to perform workout exercises. You can actually do your workouts at home. If you have the luxury of time and money, you can also opt for a gym workout. You can find gyms within your area. You can search “fitness center near me” on google or you could also go around and check your neighborhood for gyms or fitness centers. You could also search for gyms or fitness centers in your area by searching for gyms + the city you are living in. For example, if you live in Maryland, you can search for “gyms in Maryland”. Wherever you choose to workout, what’s important is that you get to workout a couple of minutes everyday.
Here are some tips on how to create a gym workout plan or a home workout plan:
1. Set your goal
Determine what you want to achieve. Do you want to lose weight or do you want to bulk up? Do you want to tone your muscles? Do you want to be more flexible? Do you want to achieve a specific body shape?
You probably have a big goal such as losing as much as 25 lbs. In order to achieve this seemingly impossible goal, you can break your goal into smaller ones to make it more manageable. Break your goal into 3 parts: long term goal, medium term goal, and short term goal. Your long term goal is the big picture that you want to achieve. The medium term goal is your plan to achieve your long term goal. For example, since you want to lose 25 lbs, you may aim to lose at least 2 to 3 lbs each month. You could also set a target weight each quarter or for half a year. Your short term goal should be your immediate plan to reach your medium term goal. This means that you have to plan a daily or weekly goal to reach your goal. You can set the number of times that you need to workout in a week or the number of hours to workout each day.
Once you determine your goals for working out, you can proceed in creating a workout plan.
2. Decide on your training length and frequency
Create a workout calendar. Decide on how often you need to and can commit to workout in a week. Choose something that’s realistic and that could really fit your busy schedule or lifestyle. Once you determine the frequency of your workout, you can set the length of each workout. Also determine the time of the day when you will be doing your workouts. If you are a morning person, you can set your workout in the morning before you go to school or work. If you have a hard time waking up early in the morning, you can set your workout at night. Also decide whether you will workout on weekends or leave them free and decide on your rest days. Stick to the training frequency that you have planned.
3. Split your training
After coming up with a workout calendar, you can now decide on how to split your workout routine. The way you divide the workouts across the different body parts that you wish to train is also known as training or workout split. Workout splits include full body workout, upper body workout, lower body workout, abs workout, and leg workout.
4. Decide on your training equipment
You already know how many days a week and how long you will be training. You also know by know how you will divide your workout days on the body parts that you wish to train. It’s now time to decide the equipment that you will be needing. There are 3 options in deciding what equipment you will be using: free weights, resistance machines, and bodyweight training.
Free weights refer to the equipment used in weight lifting or weight workouts. They are the most common method of weight training for those who go to gym. Free weights include dumbbell, barbell, medicine ball, sandbag, and kettlebell workout.
Resistance machines are those equipment that train specific body parts in a fixed movement pattern. These equipment are usually recommended for those people who are not yet used to working out or have just started to workout. They include cable machines, leg press, lat pull down, treadmill workout, etc.
Bodyweight training is done without using any equipment. You only use your bodyweight to train. Bodyweight training is used to build muscle effectively and it can be done anywhere. This includes core workouts, cardio workout, aerobic exercise, etc.
5. Determine the number of repetitions, sets, and rest times
Now that you know the exercises that you will be doing and the training equipment that you will be using, it’s time to determine the number of repetitions and sets you will be performing for each exercise and how long the rest times should be.
Repetitions are the number of times you would do the exercise consecutively without stopping. For example 10 reps of push-ups means that you have to do 10 push-ups consecutively without stopping or resting in between. Sets are a group of repetitions. People usually do 3 sets per exercise. For example, 3 sets of 10 reps means that you will be doing 10 repetitions of an exercise without stopping and do these 10 reps 3 times with a pause in between every 10 reps. The rest time depends on the exercise but it should be the same all throughout. If you choose a 10 second pause after 1 set, then you should set 10 seconds as your rest time until you finish all 3 sets.
If you are a total beginner, there are a lot of ways to create a workout program. You can search for free workout plans on google or on Youtube. There are a lot of different workout plans that can be found on the internet. There are specific workout plans for men, workout plans for women, strength training for women, etc. You can also check videos that show total body workout or exercise for fitness.
If you are really clueless on what to do and how to start, you can always go to the nearest gym and enroll in a personal training program. In this way, a coach will be designated to create a workout program for you based on your goals and he/she will monitor your progress. He/she can give you a weight loss workout plan, a full body workout routine, strength training, or an exercise fitness workout depending on what suits you.
Now you are all set and you have created a workout plan. You just need to be consistent in your workout and follow your workout plan as strictly as possible. Aside from your workout plan, you also need to watch your food intake. If you are able to create a good routine, you are sure to have the best workout plan.