Let’s say one day you decide you want to start working out for whatever reason, whether it be to lose weight, gain strength, or whatever. You could just walk into the gym and start doing whatever you’ve seen on tv or what the really jacked guy is doing that day. Odds are if you do that, you will quickly stop going. You need a plan and I will tell you how to make one in four easy steps!
Step One:
Before you step foot in the gym you need to set a goal. When setting a goal there are a few guidelines. The first is to set realistic short-term goals, then set intermediate long-term goals. Think of what you want to complete week to week and what you want to complete in six months. To set yourself up for success, make sure that it is measurable. You need to be able to see if you are making progress or not. A surprisingly powerful way to reach your goal is to put it in writing. By putting it in writing it is a reminder for you and it makes it real.
After you have your goal written down in a place that is easily visible, it will be a good idea to establish a reward system. A reward system could look like this: “for every 5 pounds I lose I will buy a new shirt for myself,” or “For every personal record I beat, I will make my favorite meal.”
Step Two:
After you know what you want to accomplish you have to figure out how you are going to get there. You need to select exercises for your fitness plan. When looking to select what exercises, try to target each of the five components of fitness: Cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition. Targeting the five components will make you a well rounded person physically and your plan will be well rounded.
The most important thing about picking exercises is to do what you want! Do what you think is fun, that way you look forward to it and you stick with it. Also if you are just beginning you fitness journey don’t be afraid to try something new. Everyone is different, so what is optimal for you will not be optimal for someone else. A lot of things in the fitness industry comes down to “it depends.” Everyone is different so do what you find fun and that will help you reach your goals.
If you like free weights then use free weights! If you like yoga then do yoga! If you love racquetball then play racquetball! When I wanted to build strength I decided on using free weights, and after a while it can get stale, so I incorporated racquetball and that makes me excited for the gym. So find what you love and do it. Remember, no matter what you do you will become more fit.
Step Three:
When you know what you want to do to reach your goals, plan a weekly routine based on the FITT principles. FITT stands for: Frequency, Intensity, Time, and Type. Frequency is simply how many times a week can you workout. Intensity can be a few things, it could be a target heart rate, reps per set, or perceived intensity. Time is how long will you spend exercising, which is typically 20-90 minutes per day. Type stands for what exercise you will be doing that day.
Step Four:
It is crucial to monitor your progress, to know if your are improving or if you need to change something. Keep in mind that progress is not a straight line to the top, it will have its ups and downs. Keep a training log on good old fashion paper, or there are hundreds of apps to help you keep track of your progress.
Congratulations! You can now stop paying for people’s routines and take fitness into your own hands!
TIP & TRICKS:
- Choose a variety of activities that are fun to you (you’ll be more likely to achieve success)
- Choose an intensity level that is realistic for your current fitness level
- Consider any special health issues prior to planning
- Plan a recovery and rest period to prevent injury
- Make sure to incorporate flexibility training (Flexibility increases strength too)
- Exercise with friends
- Combine exercise with other healthy lifestyle behaviors
Summary:
- Set goals
- Select exercises
- Plan weekly routine based on the FITT principle
- Monitor your progress
- Do what your think is fun!!!
KRAM LIFE 
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