Fitness program design is crucial for fast fatloss and fitness results and it's not as complicated as you think. Just follow these simple guidelines and you'll get fitter and lose fat and weight faster than people who just wing it.
Define Your Goal
Whether you want to get stronger, leaner, or more defined you have to be very specific about what you want. Write down on a piece of paper exactly what you would like to see. You may want flat abs but not really care about getting a ripped six-pack. Maybe you want your arms to be really defined but you would be happy if the rest of your body was just nicely toned. What if you could care less about how you look but would just like reduce low back pain that makes it difficult to pursue leisure activities. Perhaps you’re happy with your strength and would like to lower your body fat to show off your overall muscle definition. Clearly state what you would like to accomplish.
Set A Date
Setting a date lights a fire under your butt and produces a sense of urgency that motivates you to push yourself harder and harder as the weeks go by. It reduces the chances that you’ll just go through the motions when you’re working out or that you’ll skip workouts on days when you’re not feeling 100%. Setting a date also makes your goal more attainable because it gives you a vision, an idea of what you can expect and when.
Plan Your Workouts
Failing to plan means your planning to fail. You have to do a little research and planning before you go into the gym. You may even have to write down your new workout on a 5x7 index card until you get the hang of it. First start by writing down your current workout and what you like and don’t like about it. Is it too long? Are some of the exercises too easy or are others more challenging? Are there any exercises you don’t like? Want a healthy back and and more flexibility? Doing tons of cardio and zero results? Read up on what experts have to say about how to achieve your goals and plan accordingly. This is much more likely to lead to success than if you just go to the gym and wander around without a plan.
Customize Your Workout
Take your lifestyle and your personal preferences into consideration when designing a workout. Some people like 3 longer workouts per week, while others like shorter ones 6 times a week. Want to try a program you saw in a magazine or book but don’t like some of the recommendations then change them to fit your needs (fitness buffs call this tweaking). Tired of running on the treadmill or never really liked it to begin with then try a spinning class. Stick to free weights if machines are uncomfortable or vice versa. Don’t like cardio but you’re trying to burn body fat then try circuit training or an interval training class. Need more exciting cardio then check out a martial arts class or go trail running. Remember that exercise doesn’t have to be all work. It should be fun as well.
Take Notes
Keep a journal of your workouts so you can asses your progress. Write down your weight, body fat, goals, and current program including how much you’re lifting, how many sets, reps, etc. As the weeks go by you’ll be able to see how much stronger you are, whether the exercises you have chosen are working for you, and if you’re leaner. If something isn’t working for you make adjustments or ask for help so that you can attain those results by your set date.
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