Design Your Own Workout - Designing a Personal Workout & Exercise Program
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How to Design Your Own Workout
Designing Your Own Workout is fun and rewarding. Why follow some Magazine workout when you can create your own personalized exercise and workout program ?
In my experience most magazine programs are boring, filled with information designed for professionals who have two hours to work each day and have access to a multi-gym with advanced {useless?} equipment.
I will show you how to design at home workouts, workouts with dumbbells and even bodyweight workouts you can do anywhere.
But you need the right information. Before I show you specific points regarding designing your own workouts, I will give you some useful links
How to add Nutrition to Weight Training Goals
Inside This Article
-Tips to design your own workout
-How to design your own workout routine - exercise tips
-How to design your own diet plan to compliment workout program
-How to design your own Home workout program
-How to maintain consistency and how to measure your results
-Sample Weight Training Workout Plans
-Sample Aerobic and Cardio Workout Plans for Weight Loss
1. Keys/tips to design your own workout
- Prior to beginning any exercise program you should always consult with your healthcare provider. It is important to know that your body is in good physical condition before adding weight bearing and heart pumping exercises to your daily routine. This is a key step to beginning any workout program.
- Do your homework by learning about exercise and the effects that it has on different muscle groups. You need to understand how each of the exercise routines can improve your health, reshape your body and increase your metabolism. This newfound knowledge will be empowering as well as motivating.
- Know your body and don't try to tackle more than you can handle at the beginning! It is crucial to be honest with yourself when beginning an exercise program so that you can fully appreciate your strengths and focus on improving your weaknesses.
*You have to build up your endurance and physical strength if you want to have a successful workout plan.
- Be kind to yourself, but remember that exercise is an important part of maintaining a healthy lifestyle. There will be days when it might seem easier to make excuses than to work out, but try to exercise anyway. Doing a few push-ups, crunches or lunges is better than not doing anything at all, and you will reap the positive benefits for your body in the long run.
2. How to design your own workout routine - exercise tips
- Make a list of exercises that correspond to the various muscles in the body and create a routine that incorporates the upper, lower and midsection (core) of the body.
- In order to reduce the risk of injury, it is important to educate yourself about proper technique and form regarding any exercises that you plan on including in your workout.
- Use a combination of strength training, cardiovascular and flexibility exercises for the most beneficial workout.
-Include cardio activity in your workout plan. You need at least 15-20 minutes of brisk cardio exercise before you begin lifting weights and performing your reps and sets.
-Alternate your upper and lower body workouts so that you are not working the same muscles two days in a row. As an option you can perform a full body workout routine every other day.
-The only exercises that can be performed on a daily basis are cardio activities and abdominal (core) workout routines.
- Find exercises that you enjoy doing, try out various types of exercise equipment and make space in your schedule so that you can fully commit to your new routine.
3. How to design your own diet plan to compliment workout program
- Learn about the different food groups, how they affect your body, and how to combine foods that work for you. Certain types of foods will work better for your body type as well as for your taste buds.
- Read labels. It is vitally important to know what you are putting in your body and the best way to do that is by reading the packaging that your food comes in. It will provide you with all of the nutritional information including ingredients and serving sizes. (You may be surprised at what you find!)
- Familiarize yourself with portion sizes. This simple tip will help you to decrease serving sizes if necessary.
- Enjoy food in moderation. It is perfectly acceptable to OCCASIONALY eat a small piece of dessert or other snack that might be considered "unhealthy". Just remember to take small bites, savor the flavor and thoroughly enjoy the experience!
4. How to design your own Home workout program
Designate a room for your workout so that you have ample space to move around as well as for any equipment that you may be using.
- If you will not be investing in any type of exercise equipment, then use what is readily available around your home when it comes to designing a workout routine. Climb the stairs, walk around the neighborhood, and use cans of soup or water jugs as hand weights.
- Be sure to incorporate cardiovascular, flexibility and strength training exercises into your routine. Using a combination of these types of exercises is the best way to keep your body flexible, increase your metabolism, and tone as well as strengthen your muscles.
- Invest the time in yourself and remain focused while performing exercises.
5. How to maintain consistency and how to measure your results
- Keep a journal. Record your weight and measurements as well as short and long term goals and accomplishments.
-Do not attempt an impossible routine or set goals that are only long range at best. You need to be able to monitor your results and keep track of the improvement on a weekly basis which will provide you with additional motivation.
- Recruit help when necessary and do not be afraid to ask for assistance when it comes to designing your own personal workout routine. Calling on family and friends to help keep you motivated is always an option.
- Start at the beginning and keep moving forward. Some days will require baby steps and others will include giant leaps and bounds. Find a healthy balance and honor your body.
- If you reach a plateau, it may be time to increase repetitions, vary your workout or make some dietary changes. During this time, try to remain positive and remember that the changes you are making will help to move you beyond this moment to where you really want to be!
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