We’ve all tried some form of a workout in our lives—yoga class with a friend, a trial week at the new gym next door or possibly even an online fitness class.
But setting a routine in place takes work, specifically, understanding your body and its needs and figuring out what you will enjoy to be able to stick to it.
If you’re looking to create an effective workout plan for yourself, this article will take you through everything you need to know.
Set a goal
Most importantly, a realistic one that prioritises you.
The best way to ensure that you stick to your workout routine is to decide to start exercising for yourself, not because you feel any form of external pressure to do so.
You do you.
Your body deserves love and care if you want to spend your entire life being fit, healthy and functional.
A goal can be to lose fat, to gain muscle, to simply maintain your weight or even to train for a big event. If you have a goal, you will be less likely to miss a workout.
Pick a workout you’ll actually enjoy
Your workout plan doesn’t need to be loaded with bodyweight exercises that tend to get boring and mundane, especially if you’re trying to motivate yourself to start.
Start your fitness journey doing something you love.
It can be dance, boxing, playing a sport or running. When you enjoy the activity, you will do it regularly.
This will start showing results in just a few weeks and that will motivate you to stick to your plan and then move on to different exercises.
We also encourage having a person in your life to keep you accountable, someone who helps you stay on track and keeps your spirits high.
Ensure your week covers all fitness bases
Every human body needs to incorporate workouts that cover all health-related components such as cardiovascular, strength, flexibility and mobility.
This means your weekly routine must have cardio workouts like running, brisk walking, dancing or boxing.
It must have strength workouts, bodyweight strength or weighted exercises.
It also must have yoga and other exercises that cover flexibility and mobility.
Try something new every day—there are plenty of beginner-friendly video routines available online—till you’re able to understand what you enjoy.
Monitor what you eat pre- and post-workout
It’s best to consume your pre-workout meal at least 1-1.5 hours before you plan to exercise so you’re sufficiently charged to work out without feeling too full.
Your pre-workout meal should comprise of a mixture of complex carbs, proteins and fat like a whole wheat bread sandwich with cheese or peanut butter, or a slice of bread with two whole eggs.
Your post-workout meal is of utmost importance to allow your muscles to repair.
You should have something that absorbs into your body quickly like a protein shake along with sweet potato, quinoa, berries or a banana.
A workout routine for beginners if you want to rev up your metabolism
We suggest starting off with three days a week of brisk walking for 30-45 minutes and staying active to hit the 10,000 steps a day mark.
Over few weeks or a month or so add resistance training or weight bearing exercises.
A combination of cardio and strength [training] is very important for fat loss and muscle gain.
When you’re just starting out with weights, lift the lightest you can and perform as many repetitions as possible, based on the exercise routine you’re following for the day.
Do this for a month and then start with alternatively doing cardio and training two muscle groups a day.
Your body is divided into various large muscle groups.
When you do start to work out, it helps to focus on certain groups like your chest and shoulders, and your arms and back together on the same day, while your abs and core, and legs can each have separate days of their own.
This ensures that you exercise your entire body over the course of the week.
Focus on your diet as well to get the most out of your workout.
A healthy diet is key to meet any fitness goal. The pyramid of fitness consists of your diet first, followed by physical training and recovery.
You need to increase your protein intake when you incorporate weights into your routine since you need a good amount to repair your muscles.
Also, consuming complex carbohydrates and good fats will both further aid your weight loss and muscle gain.
A workout routine for beginners If you want to gain muscle
If gaining muscle is your only focus, simply add weight bearing exercises five days a week.
However, this doesn’t mean you eliminate cardio. You can do a short burst alongside your weight training exercises or have a day for cardio.
The best thing would be to have daily workouts planned in a manner that has muscular endurance and muscular strength.”
Also closely monitoring how much you lift to adopt the progressive overload principle.
This means that you need to lift heavier each time your body gets adapted to a particular weight.
For instance, if you start with lifting 10kg for a bench press, you will first find it hard to do 20 repetitions.
When that starts to feel easy, that’s when you should attempt a heavier weight.
Once again, your diet plays a key role to ensure that you see the results from your workouts as well to keep you motivated.
You will need to intake a high amount of protein, approximately 2g per kg body weight, carbs should be moderate, around 150-200g and fat should approximately be 100g per day.
It’s best to reach out to a nutritionist or use a diet planner app that can help recommend the ideal food you should be consuming every day along with your workouts to meet your fitness goals.
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