The Perfect Workout Week
Going to the gym or starting an exercise programwithout a plan is inadvertently setting yourself up for failure. There are certain things that you need to implement into your regimen in order to get the most out of your efforts. While it is true that every individual has a unique body type and distinctive fitness goals that may require a personalized fitness plan, there are some necessities of fitness that remains constant no matter what your end goals are.
These necessities are aerobic training, resistance training, nutrition, and recovery time. Below is a base line training schedule for beginning – intermediate exercisers. Use it as a guide and it adjust it according to your own individual fitness level.
A good rule of thumb is to stick to the same schedule for about three to four weeks. Afterward, adjust your workout by implementing variations of the resistance training exercise, increasing your speed, adding intensity.
Ideally, you want to complete twenty minutes of aerobic training on three days per week. You can choose to do this on the days in between your resistance training days or on the same day but immediately following resistance training. Always warm up for 5-10 minutes before your aerobic training session and cool down for at least 5 minutes after.
Be sure to warm up with a low intensity activity for five minutes before you start your resistance training. Always rest for about sixty seconds between each set and complete each exercise 8-12 times before pausing to recover.
Fuel Your Body
Your body needs energy to perform best during any workout. Therefore, it is important that you hydrate it with enough water and the right foods before and after you workout.
To know how much water you should be drinking per day, take your body weight in pounds and divide it by 2. This is the amount of water in ounces you should be drinking daily. You should also make sure you are getting enough protein so that the muscles can repair and rebuild. The average person needs to consume approximately one gram of protein for every 2.2 pounds of body weight to build and maintain muscles.
I love to mix protein powder in to my homemade smoothies or water bottle before & after my workout. This is especially good if you are on a low calorie diet which might leave you low in protein. I LOVE Sunwarrior Protein because it is completely raw, whole-grain and the only pure vegan protein that I could find. I even mix it in my pancake & waffle mix. Let me know if you find any other good ones.
Sunday: Relax, Recover and Prepare for the upcoming week
Monday: Upper Body Resistance Training Workout
Tuesday: Cardio/Aerobic Workout
Wednesday: Lower Body Resistance Training Workout
Thursday: Cardio/Aerobic Workout
Friday: A mix of Cardio/Aerobic & Resistance Training
Saturday: Mind & Body Fitness (Yoga, Pilates, Flexibility)
For videos of exactly what workouts you can use in a schedule like the one above visit http://www.keepitmovingfitness.com/ and join us in our goal to lose 1000 pounds this month with the Drop 5 First Program. Last month members lost a combined 600 pounds. I couldn’t be more excited.
This month members of my Fitness Community are reading Crazy Sexy Diet: Eat Your Veggies, Ignite Your Spark, and Live Like You Mean It! and are discussing it along the way. Join us.