Everyone wants a workout plan that is developed around their age, lifestyle, body goals, and time. However, not everyone can afford a professional trainer that can guide them throughout the process. With multiple factors and options to choose from it is not that is easy for any individual to formulate a diet plan that they can follow effectively.
In this guide, we are going to simplify the overall process of customizing your workout plan according to your lifestyle and needs.
Step 1: Analyze Your Situation
Before you decide on anything there are certain things that you should learn about. There are multiple fitness programs out there and each of them is designed for specific body types. This is why before you proceed any further make sure that you are clear about your body goals. Depending on your answer you can move forwards.
Once you are ready with your goal, decide on the time that you are going to devote to your workout sessions and how diligently you can follow that. This is going to help you with the number and the type of exercise that you should be including in your workout sessions.
Lastly, there is a big difference when it comes to home gyms and professional gyms in terms of equipment, guidance, and atmosphere. Once you are ready with all these answers you can start with the creation of your daily and monthly workout plan.
Step 2: Exercise You Need To Choose
Instead of making things a little too complicated for yourself, you need to keep it as simple as you can. You should focus on building your core strength before you work on building muscles or losing weight. Moreover, there is no point in doing complicated exercises in order to target all the different muscles you have in your body.
This is exhausting as well as really intimidating.
With the help of a personal trainer or a little research on the internet you just have to choose 5 exercises and get really strong with their movements. As you are targeting compound movements with these 4-5 exercises, you can easily build your full-body routine in no time.
If you have enough time and resources, you can also try modern fat loss treatments along with your workout sessions. For instance, CoolSculpting is quite popular these days and you can easily find a lot of providers as you look online. With little to no downtime, CoolSculpting helps you shed fat from thighs, stomach or even arms.
Step 3: Number Of Sets/Reps
Once you are done with your warm-up it is recommended that you do 3-5 sets per exercise with 8-10 reps initially.
In case you are trying to burn fat while building muscles, you can try 8-5 reps per set. However, if you are comfortable doing more than 15 reps per set, then you can do that as well. Also, there is no need to freak out in case you are unable to complete your set in the beginning. Try to pace your workouts according to your capacity and increase the number of reps/set over time.
Step 4: How Long Should You Wait Between The Sets
There is no rule when it comes to the duration that you should rest in between your sets. Depending on your health and the weight that you are using you can increase or decrease the time.
Initially, you can start with a 30-45 second break in between your sets as you are lifting that much weight. Over time as you increase the weight, you can also increase the time so that your muscles can relax properly.
The same thing is also applicable to the weight that you lift. Always start with a lighter weight and as your body gets more adept you can increase the weight and reps.
Step 5: Ideal Duration Of Your Workout
Ideally, your workout should last for 45 minutes excluding the time you take for a warm-up and stretching. With 3-5 sets and 10-15 reps per set, you should be able to easily finish your workout in about 45 mins. However, if you can go for more than that without pushing yourself too much, you can try increasing the intensity of your workout.
In case, you are unable to dedicate 45 minutes to your workout, you can go with weight training or cardio that you can finish at a much quicker rate.
Step 6: How Many Days A Week Should Your Train
Contrary to popular belief, you should train for 4-5 days a week as that will give enough time for your body to recover. You may increase your frequency after a while, but in the beginning, there is no point in spending that much time in the gym as overdoing exercises can cause injuries.
Bottom Line
There is no need to rush into things as you try to create a workout plan that works best with your lifestyle. It may take some time in the beginning for you to get it correct, which is you should not hesitate to experiment with the exercises until you find the best ones.
I’m a 20-something stay-at-home mother and wife. I have an amazing husband, a beautiful daughter, two loving dogs, and a lazy cat. I wouldn’t change my life for anything! I love to read, listen to music, cook and blog!
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