What do you need to be consistent and exercise on a regular basis? An effective workout program. What do you need to achieve remarkable results in fitness or bodybuilding? Consistency and dedication.
If you have trained with a professional trainer before, you know what exercises work for you. Therefore, you are not only able to write an effective workout program but you can also save money as you start working toward your fitness goals. But if you have never had the opportunity to learn from a personal trainer or are needing a ‘refresh’, we have eight easy things anyone can do to get an effective workout every time!
Now, let’s craft your effective workout program.
Define your goals
The first step you should take is to answer a few important questions:
- What specific goal do you want to achieve? For instance, lose 5 pounds, get defined abs, or lose an inch of belly fat.
- When do you want to accomplish your goal? For example, in a month, in 3 months.
- How much effort are you ready to put into working toward your goals? How many hours per week do you want to exercise?
Once you clarify your goals, it will be easier for you to write an effective workout program.
List your key exercises
At this stage, you need to conduct a little research and define exercises that match your fitness goals.
For instance, if your dream to have six-pack abs, the key exercise for you will be the following:
- Reverse crunch
- Leg raise
- Jackknife sit-up
- Side plank
If you want to get a better butt, you should create a list with the following essential exercises:
- Donkey kick
- Butt bridge
- Ballet-inspired plié squat
Now you need to create a realistic workout schedule. You should analyze your daily routine and reserve specific time slots for workouts.
Let’s say you plan to work out three times per week for one hour. Your workout schedule can look like this:
- Monday, from 7 p.m. to 8 p.m.
- Wednesday, from 6 a.m. to 7 a.m.
- Saturday, from 10 a.m. to 11 a.m.
Why it’s so important to specify the day and time of workouts in the program? If you embed your workouts in your daily routine, it will be much easier for you to stay on track with your fitness plan. You will be less tempted to skip the workout. And in a few weeks, regular physical exercise will become a habit for you.
Design a workout plan for week #1
You already know what exercises you need to add to your program to increase the load on specific muscle groups and achieve the goals set. You need to decide how many times you need to repeat each exercise and what weights you should use.
Here is a simplified example of a butt and abs workout:
- 15 Jackknife sit-ups, three sets, rest one minute between sets
- Side plank, hold each side for 50 seconds
- 20 squats, three sets, lifting 5 pounds.
- 10 donkey kicks, three sets for each side
If you are going to have a few workouts a week, you need to create similar workout plans for each day.
Design a workout plan for the coming weeks
Once you get a detailed workout plan for the first week, you can create a program for the entire month or even months. For doing so, you need to gradually increase the number of repetitions and the weight used for each exercise. Here is an example:
- Side plank, hold each side for 55 seconds
- 25 squats, three sets, lifting 10 pounds.
- Side plank, hold each side for 60 seconds
- 30 squats, three sets, lifting 15 pounds.
- Side plank, hold each side for 60 seconds, two sets
- 30 squats, four sets, lifting 15 pounds.
Take advantage of active recovery
The day after an intense workout is a rest day. To achieve the best results, you can use this day for active recovery.
For improving muscle repair, you can practice yoga, go for a long walk, jog in the park, swim in the lake – or enjoy other activities. Check your weekly schedule and find time for these low-intensity practices.
Talk with a personal trainer if needed
Are you still having a hard time coming up with an effective workout? Ask for help. If you have fitness-related questions or suffer from an injury that limits your mobility, reach out to a reputable fitness trainer and ask them for help.
In case you face difficulties with the writing process itself, check out the best sites for writing papers. Find experts who know how to create an effective workout program that works.
Record your results
Finally, you need to decide how you will track your progress. You can do it in an old-school way writing down your achievements in a notebook. Or, you can use a fancy fitness app. It’s up to you. Just make sure that you make a record of every workout and that you stay accountable on your fitness journey.
And here is the last, but not the least important tip for you. Be realistic about your goals. Don’t over exhaust yourself in every workout, trying to lose 50 pounds in a week. That would be impossible. Even if you work out seven days a week for three hours a day, you will not lose pounds that fast. Pace yourself. Make small steps toward your big goal everyday day. Be consistent, and one day you will get the results you expect.
About the Author
Daniela McVicker is an editor for Essayguard. She is also an experienced writer with a degree in social psychology from Durham University. Daniela is primarily focused on writing about self-improvement. She has authored a number of insightful and motivating articles like “Making The Right Choices Every Day” and “7 Steps To Open Yourself To New Opportunities & Possibilities”.
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