1. Your Goal: To Get Fit
The first thing you need to decide is what your goal is. If you want to lose weight or get fit then it’s obvious that you’ll have different goals with different types of exercise. You might like running, swimming, cycling, yoga, strength training etc… There are many exercises which will work for both purposes but they all require some sort of equipment such as weights and/or machines to perform them properly.
2. Types Of Exercise
There are various types of exercise which include: aerobic, resistance training, cardio, bodyweight exercises and other. Each type requires its own set of skills and abilities so you’ll have to choose the one that suits your needs best. Some activities require less skill than others while some require more skill than others. So if you’re looking for a specific kind of exercise then you’ll have to do some research before making up your mind.
3. Equipment Needed For Exercise
In order to perform any type of exercise you’ll need some sort of equipment. Most people prefer using a barbell, dumbbells, medicine ball, bike or even just their feet when exercising. But there are other options too such as using treadmills and ellipticals instead of machines. The choice is yours!
4. Different Types Of Exercises
There are many different exercises out there which can be combined to create a large variety of routines. Below are listed the most common types of exercise: aerobic exercise, anaerobic exercise, isometric exercise, isotonic exercise, isokinetic exercise, pilates exercise and stretching. These can be done individually or combined in different ways with other activities to create a full routine.
Are You Going To Exercise With?
There are many different tools for building strength, flexibility, and endurance. This includes medicine/dynamic/heavy bags, handstand pushup stands, paralettes, plyo boxes and much more. When it comes to improving these abilities you have to select the right equipment that’s suitable for your goals. If you want to be a MMA fighter then you should buy heavy bags, paralettes and plyo boxes. If you want to do MMA then you should look into stamina, flexibility, strength and endurance.
6. How To Pick Your Program
So you have an idea of the type of exercise that you want to do and you have the equipment to support it.
What’s the next step?
Well, before you can start working out, there are a few things that you’ll need to consider first.
These include: How much time do you have to workout? What is your current physical condition? What are your goals?
There are many different types of programs such as 5×5, HIIT, 10 week muscle blitz and much more.
7. Nutrition And Supplements
There are many different types of exercise but there is only one thing that all those exercises have in common and that’s CALORIES. You can have the best training program in the world and be eating nothing but junk food but if you don’t take in enough calories then you won’t make any progress. If you do take in enough calories but don’t exercise then again, you won’t make any progress. CALORIES+EXERCISE=PROGRESS. The common types of exercise include walking, running, biking, hiking, swimming, playing sports and much more.
Having a partner hold you accountable is an excellent way to stay motivated. Find a training partner now and start training with them so you won’t waste your time later on.
Supplements can help speed up the muscle building and weight loss process but only if you know what you’re doing. They are not a shortcut to gaining muscle or losing weight and neither are miracle pills, so don’t fall for over hyped advertisements.
Cardiovascular exercise is a great way to improve your overall health and decrease your risk of serious diseases such as heart disease and diabetes. There are many different types of cardiovascular exercises including: running, biking, swimming, skating, dancing and much more. When it comes to cardio there are really only two things you need to think about: time and intensity. This means that you could jog for 30 minutes or you could sprint for 7 minutes. Both would qualify as cardio but they are different levels of intensity.
11. Strength Training
Strength training helps you build muscle and lose fat. There are many different types of equipment you can use to do this such as dumbbells, barbells, weight machines and much more. When it comes to building muscle the most important factor is eating enough food. You can do all the squats in the world but if you aren’t taking in enough calories you won’t build muscle.
12. Warm Up/Cool Down
Before you start working out its a good idea to perform a general warm up. This means that you would spend a few minutes jumping around, jogging on the spot and even lift lighter weights. These types of movements increase your core body temperature and get your blood flowing. After your workout you should cool down. This means that you would spend a few minutes doing light exercises similar to your workout but at a much lower intensity.
This helps to speed up your recovery process.
13. Listen To Your Body
One of the most important rules is to listen to your body. If something hurts, don’t do it! Training pain is different from injury pain. Training pain means that you are working a muscle group that you haven’t used before so it is expected to be a little sore. Injury pain means that something is strained or torn.
If you feel injury pain then you need to stop what you’re doing and rest.
You should also listen to your body in terms of how many reps you can do with a certain weight. If you start on a weight that is too heavy you might get injured but if you pick a weight that is too light then you won’t gain any muscle. It is all about finding the right balance.
14. Rest Days
Just like a car needs fuel to run, your body needs rest to build muscle and burn fat. If you don’t rest then your body will never have enough time to build muscle and recover from all the exercise you are giving it. Remember that your muscles don’t grow in the gym, they grow when you are resting! For best results make sure you are getting at least 8 hours of sleep every night.
Last but not least you’re going to need lots of patience. If you want to see good results then you can’t get frustrated if things aren’t going your way or if you hit a plateau. This means that what you are currently doing isn’t working any more and you need to change something. If you have been working very hard and not getting the results you want then maybe you need to work less hard for a while and vice versa. Keep things balanced.
Putting It All Together
Now that you know all the individual components that go into making a good workout routine we are going to put it all together for you. For this example we will create a weight loss routine that you can use in the comfort of your own home. We will also create another routine for muscle building as well.
Of course these are just examples and you don’t have to follow them exactly, you can use them as a guideline for creating your own. Here we go…
The Workout Routine:
Cardio: Jogging – 3 times per week – 20 minutes per session – Keep your heart rate elevated.
Weights: Barbell bench press – 3 days per week – 2 sets of 10 repetitions – Increase the amount of weight each week.
Weights: Barbell bent over row – 3 days per week – 2 sets of 10 repetitions – Increase the amount of weight each week.
Weights: Dumbbell lunges – 3 days per week – 2 sets of 15 repetitions (each leg) – Increase the amount of weight each week.
Stretches: Include some light stretches after your weight sessions.
The Diet Plan: (Make sure you eat enough food to recover from your workouts)
Meal 1: 8 egg whites, 2 cups of oatmeal
Meal 2: Protein shake with 1 scoop of protein powder and berries (strawberries, blueberries, blackberries)
Meal 3: 6 oz. chicken, 6 oz. sweet potatoes
Meal 4: Protein shake with 1 scoop of protein powder and berries (strawberries, blueberries, blackberries)
Meal 5: 8 oz. lean beef, 1 cup of green beans
Meal 6: 8 oz. any fish, 2 cups of rice
The Diet Plan: (Cut out all fats and Carbs)
Meal 1: 2 eggs, 3 egg whites, 1 cup of oatmeal
Meal 2: 4 oz. chicken, 1 cup of green beans
Meal 3: 6 oz. 93% lean beef, 1 cup of broccoli
Meal 4: 2 slices of bread, 1 tablespoon of peanut butter
Meal 5: 6 oz. turkey sausage, 1 cup of rice
Meal 6: 2 scoops of protein powder, 1 cup of skim milk
Have Your Goals Written Down and Hang Them On Your Wall
You should have your goals written down so that you can easily look at them every day. This will help to keep you motivated and on track towards your goals. The good thing is, it doesn’t have to be anything fancy. In fact, you can just write them on a notepad and keep it next to your computer. Whatever you choose to do, make sure that you are writing them down so that you are aware of what your goals are at all times.
Hanging your goals where you can see them regularly is a good visual reminder of what you are working towards. Pick a spot somewhere that you will see it regularly. Some people choose their refrigerator, some choose their bathroom mirror, and some choose their bedroom wall or closet door. Wherever you decide to put it make sure you look at it every day.
These two steps are very important and will help you reach your goal of building the body you want.
What You Need To Remember
Building the body you want takes time and dedication. This is not something that is going to happen over night. If you do not have a deadline for a bodybuilding competition then you should set one for yourself. Something like ‘I am going to get ready for my high school reunion in 12 weeks’.
The next step is to make sure you are setting goals and focusing on those goals every week. Write them down if you have to. Make sure you get 8 hours of sleep, and make sure you have time for a social life. All of these things are important and if you neglect them, then nothing else will matter.
Make sure you are tracking your food and sticking to the workout routine above. You can do all the right things in the world but if you’re eating a bunch of junk every day then it’s not going to matter.
Finally, you need to be patient and persistent. Building a strong, muscular, and great looking body takes time and you are not going to see results over night. Make sure you take before and after photos so you can see your progress. Check your weight/measures every couple of weeks or have a training partner do it for you. It’s important that you have proof that what you are doing is working.
These steps are all you need to get on the right track and achieve your body changing goals. Now all you have to do is put in the leg work. Remember that nothing worth having comes easy and if it did then everyone would have that something.
You are dedicated to your goal and now all you have to do is take the first step and make it happen.
Thanks for Reading! Now Go Get ‘Em!
Feel free to leave any questions below in the comments and I’ll be happy to answer them. Again, if you want more information on how to structure your realistic workout routine then please check out this article: Weight Training Routines For The Busy Man.
If you want some help figuring out your nutrition then please read this article: How To Count Macros – A Muscle Building Nutrition Strategy.
* These are affiliate links. If you click on the link and purchase something, I get a small percentage of the sale. This does not cost you anything extra. It allows me to keep this site and continue to post articles for you all. Thanks!
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