How many times have you set your mind on getting fit and then just sat down and streamed some series instead of actually following your workout plan? Procrastination towards working out is a common problem that most people face. To work out on a regular basis, one needs motivation, dedication and most importantly, proper planning.
Consistency requires a good plan and the will to follow it. Every person willing to become fit or remain fit must have a chart including the ‘how to make a workout plan and what is a workout plan’ of their exercises.
- A workout plan requires an analysis of the kinds of exercises your body needs daily, for example, cardio, arms, thighs, or even a full-body stretch.
- Recruit information about all the exercises you plan on following. For thighs, include squats, for forearms, include push-ups and plank and so on and so forth.
- Overexertion is a regret inducing habit because of which the regularity in working outcomes down to zero. Never overexert your body more than it can handle.
- If you haven’t worked out in a long time, chances are that your body might need a slow start to get into a daily routine. Begin with a few minutes per exercise and increase the time and level of exercises day by day to get your body used to the process.
- Begin by jotting down all the exercises you plan on doing and along with them, the time you will be giving to each one.
- Music is the best and most engaging way to work out. Play some energetic beats and get working!
Steps to Building a Workout Plan
- Determine your body’s ‘get into shape’ situation. Figure out your goals. Keep them within your capacity and go slow, one step at a time.
- Analyze how much time you can devote to your workout routine on a regular basis. If your days are too hectic, even a short amount of time is fine. Do not set standards above what you can follow. Efficiency is more important than duration.
- Set an environment for you to work out in. Leave your workspace and find a gym or a room or a park where you can feel energized and focused. Play some music and exercise to the beats. The body subconsciously settles into the beats and sets a tone for the workout.
- Decide what exercises you want to do. There is no specific need to pick up complicated work out routines. Keeping it simple works out the best. How many exercises per workout? That depends from person to person, but the basics should be one exercise each for:
- Quads (front of your legs)
- Chest, shoulders, and triceps: (“push” muscles)
- Butt and hamstrings (back of your legs)
- Core (abdominal and lower back)
- Back, biceps, and grip (“pull” muscles)
- Get equipped and get strong Stick to the core exercises until you build up strength. Once you feel completely comfortable with the core workouts, you can add variety to the routine.
- Have a balanced, nutritious diet. Simply working out will not help if your diet doesn’t provide your body enough stamina. Eat healthily and consume a balanced diet.
How Many Sets Per Workout?
- If you want to consider looking towards burning fat while building muscle, set the counting of repetitions per set in the 8 to 15 range per set.
- If you can do more than 15 reps without much of a challenge, you can consider increasing the difficulty level of the movement or weight for things like lunges, squats, push-ups, pull- ups, etc.
- Reps in the range of one to five build thick muscle and great strength and stamina.
- Reps in the range of six to twelve can enhance the muscular size as well as the muscular strength.
- Reps in the range of above 12. It builds build the endurance of the muscles. It also enhances the ability and size of the muscle.
How Long Should You Workout? Though the time depends on how much of it you can take out from your day, a certain time limit for every exercise and a break between exercises is important. For heavyweights, set a number of lifts you can do. Take a 2-3 min break after the weight lifting is complete. Similarly, for stretches, give each stretch a count of 20 (minimum) before relieving position. Do not test your body more than necessary and set a time according to your capability.
Now that the plan is complete, following it requires a will and dedication as strong as those muscles and abs you are about to build. Keep at the routine even when you don’t feel like it. Never expect immediate results. Getting fit and strong will require consistency. Keep motivating yourself and maintain a balanced diet. We hope that this article has explained the ways to prepare a workout plan. Happy exercising!