One of the reasons I got into the world of fitness is because of my love for science, specifically the science of the body. With exercise comes a plethora of benefits, but most people get confused about all their workouts and just give up altogether.
Over the course of my 10-year personal training experience, I’ve broken down workouts as easy as possible to help my clients and I’m giving it all to you. I’m going to break it down plain and simple and I’m going to show you how to structure basic but effective workouts.
Before we can get into it all, you have to be COMMITTED. Make that commitment to yourself to increase the quality of your life, resist the urges and temptations that can take you away from your goal, and make increase the confidence that will radiate from the inside out.
Define Your Goals
Now that you’ve made that commitment, define what your goal is. It can be anything from building muscle to losing fat, becoming stronger or more athletic, or training for a major sporting competition. Once you’ve made that decision on what your goal is, it makes it easier to stay on track.
Schedule Your Workouts
We all have the same 24 hours in a day but allocate it differently. Be realistic with how much time you have to commit to your workouts. This is where a mindset shift comes into play. You’ve already made this commitment to yourself, and your schedule should reflect that. You don’t have to be in the gym for 4 hours working out every body part. You can get a great effective workout in 30-60 minutes 3-4 days a week
Seek Improvement In One Area
For most people, we workout to look good physically. Although I recommend that you focus on intangible benefits (the physical benefits will come with consistency), you should still decide on one body part/area to improve on. This shifts your workout focus on improving that area. Now just because you want to get a flatter stomach or get bigger glutes doesn’t mean you should work out that body part every day. You have to give that area some rest to recover.
Pick A Structure and Build
Your workouts don’t have to be complicated to be effective. Honestly, some of the most effective workouts are the most simple ones. Pick 5-7 exercises and structure your workouts around that.
Depending on your fitness goal, you have to eat accordingly. This is the area most people find difficult. The best advice is to reduce (for weight loss) or increase (weight/muscle gain) your eating for your goal. This may involve some meal prepping, but it will definitely require some planning and awareness. One of the things that makes it easy for me, is to make sure I have a good source of protein, a carb, and vegetables with every meal I eat. Then depending on my goal, I will increase or decrease accordingly. Don’t overwhelm yourself during this process.
Track Your Numbers
You have to know where you’re starting to know where you’re going. Keep track of the workouts you do either on your phone or in a journal. As you continue to remain consistent in your workouts, the exercises will become easier and you’ll be able to increase your reps and weight to continue challenging your body. Also, you can take pictures of your transformation and have things to compare.
Relax. Relate. Release.
Rest plays a big role in your recovery. Without recovery, you will plateau and it will take you longer to get to your goal. Don’t get into the hustle mindset of go, go, go. Take some time away from the gym and relax. Take a yoga class, listen to your favorite music, or even treat yourself to a spa day. When your body is relaxed, you’ll be able to go harder in the gym. Rinse and repeat.
Give Yourself Some Grace
You’re going to fail. You’re not going to feel like it some days. You will have to adjust your routine and even miss some days. All you can do is accept that, don’t stress about it, and get back on track. Remember the commitment you made. You owe it to yourself to see it through.