We all want to get fit and have tight/toned bodies. But how do you do it? For me, I have to have a plan. I do much better when I write down my goals, what I want to train on certain days, etc.
“Failure to plan is planning to fail”
With that said, there are many ways to go about creating a workout plan. You can honestly do it all yourself, there is TONS of information on the internet now days. However, some prefer to hire a trainer who has a knowledge and background in health & fitness. (Let me know if you need one and I’m your girl). There is a lot of science that goes behind creating plans and there are reasons why trainers will ask you a bunch of questions before creating your plan. It helps us get to know you and your experiences in order to put together something that will work for you specifically. What works for you may not work for someone else.
First things first – What are your goals? Muscle Mass, Strength, Endurance, Weight Loss?
Second – Are you eating enough? Are you eating too much? Let me know if you need help with macros and how to figure those.
Third – What type of program do you need to meet your goals? If you are trying to gain a ton of muscle, yet only eating 1200 calories, sorry but it’s not going to happen. Muscle does not come out of nowhere. There are so many different meal plans to attain goals so figure out which one is best for you and your lifestyle. Something you can maintain.
Fourth – How many days are you willing to work out? You will need this information in order to come up with what days you want to train certain body parts and what days you will add cardio.
MY TYPICAL WORKOUT SPLIT
Monday ~ Back & Cardio
Tuesday ~ Legs (Glute Focused)
Wednesday ~ Shoulders & Cardio
Thursday ~ Arms
Friday ~ Legs (Quad Focused)
Saturday ~ Active Rest (Outside or some kind of Activity)
Sunday ~ REST
PS: I don’t do chest because of implants. Totally personal preference but when you have implants, the muscle will grow and push implants to the side. NO THANKS.
For abs, I just add them in when I have extra time.
Now, Choose 4-5 Exercises for each day that pertain to that specific muscle group. I do about 3-4 sets of each. If I am trying to cut down or build endurance, I will stay around 15-20 reps and lower weight of each exercise. If I am trying to put on size I stay around 6-10 reps with very heavy weight. Make sure you are using correct form 🙂
For cardio, I do a maximum of 30 minutes and I usually do stairs or a High Incline speed walk. If you want to try and lower that time and still get in your cardio, try HIIT (High Intensity Interval Training). Best HIIT workout (Sprint for 15 seconds as fast as you can, Rest for 45 seconds) Do this 15 times through and it is killer!!
Last but not least TAKE PICTURES!! You may not notice changes just by looking in the mirror! Pictures are huge for motivation!!
My advice is to take things slow. Ease into a routine and remember that sometimes it doesn’t all click at once. It takes time and consistency, practice, and TONS of learning. You will need to play with your routine and tweak it often. That’s part of the sport and part of learning. MAKE IT FUN!! This is a lifestyle, once you get to where you want to be, you can’t just stop. You will have to keep working in order to maintain. I learned this the hard way. Ha.
Let me know if you need help or you have any questions. This is a very basic explanation on how to create a plan.
Thank you all so much for your support and the sweet messages I have been getting! I Love to Help!
YOU GOT THIS!