How To Make A Workout Plan That Works For You
When people decide to begin working out, they typically go one of two ways. They either hire a professional to design a workout plan for them, or they learn how to make a workout plan that works for them.
Yet workout plans aren’t all the same. You can learn how to make a workout plan that gives you a particular body shape, focuses on your cardiovascular health, helps you lose weight, or builds muscle. Plus, working out achieves far more than changing the way your look.
Workouts and Your Health
It’s no secret that working out is great for your health. It can boost your cardiovascular health, for example, and give you the lean body or muscle mass you’ve always wanted. When learning how to make a workout plan, you should consider some other health benefits as well. Working out offers benefits for your mind, body, and spirit.
Mental benefits of exercise
Exercising has incredible benefits for your mind. For instance, it can reduce your stress levels. That’s because working out produces norepinephrine, which moderates your brain’s response to stress. And if you want to boost your brain power, exercise can do that too. Studies show that exercise increases cognitive function, which makes you smarter.
And for those who are aging — or who want to prevent cognitive decline in their later years — exercise helps prevent deterioration of the hippocampus, the part of the brain that supports memory and learning.
If your thoughts prevent you from sleeping at night, exercise can help relieve insomnia. It does this by helping you relax and fall asleep easier. And finally, a happy life is a productive one — and exercise can help you with that, too. Working out helps you get more done by relieving fatigue and increasing productivity.
Spiritual benefits of exercise
You need to feel good spiritually to have a happy and productive life. And luckily, exercise can help you achieve that. For instance, if you are suffering from low self-esteem, exercise may be your answer. Studies show that it can make you feel better about yourself.
Exercising can also improve your mood. That’s because it releases endorphins which make people happier, even if they’re clinically depressed. If you’re feeling anxious, exercise has been shown to help relieve depression and anxiety.
Addiction ruins many people’s lives, and if you suffer from it, you should know that exercising can help. Studies show that it can stop addictive behaviors by aiding addiction recovery. And if you’re a creative person, you know that sometimes you’re just not in the mood to create. Studies show that if you work out, it boosts your creativity for up to two hours.
Physical benefits of exercise
When most people think of the benefits of learning how to make a workout plan, they think of the physical benefits. For example, when you’re trying to lose weight, restricting your calories is only one aspect of the process. Working out increases your metabolic rate, which helps you burn those calories faster.
Maintaining muscle mass and bone density is important for the young and old. And studies show that exercising helps prevent muscle mass loss and keeps bones healthy. Also, a lack of exercise is a major cause of many chronic diseases, such as type 2 diabetes and heart disease. Working out can help prevent these chronic diseases.
Exercise can also help reduce chronic pain in those who suffer with it. And if you have skin issues, working out can help relieve those, too. Exercising increases natural antioxidants, which help fight oxidative stress that leads to skin aging and other skin diseases.
Why Choosing the Right Workout Plan Is Important for Your Fitness Goals
It’s essential when learning how to make a workout plan that you determine your fitness goals first. After all, it would be silly to design a workout plan that builds muscle when your goal is to lose a bunch of weight.
Before you begin learning how to make a workout plan, sit down and decide what goals you want to accomplish. For instance, do you want to get in shape physically or will you concentrate on a mood or mental well-being goal?
What Should You Eat Before a Workout?
It’s important to fuel your body before a workout, so it has all the nutrients it needs. Your body needs three important types of nutrients to ensure that you have all the fuel it needs to give you the best results.
Here are some of the best pre-workout foods to eat and why.
The best way to fuel your body for a workout is to eat carbs. When you eat carbs, your body stores glucose from it in your liver and muscles. Then, your muscles use that glucose for fuel, especially for short, high-intensity workouts. Longer workouts require glucose too, but the amount depends on the intensity and type of training that you’re doing.
If your glucose stores are low or depleted, this will affect your body’s ability to provide enough for an effective workout.
If building muscle is your goal, protein intake should be a key factor when learning how to make a workout plan. When you consume protein before a workout, it increases muscle synthesis, which is essential to building strong muscles. It also helps improve muscle recovery, increase strength and lean body mass, and increase muscle performance. Protein should also be consumed after a workout to aid in recovery.
How to time your pre-workout nutrition
Timing your pre-workout nutrition is important. You should try to eat two to three hours before working out. Be sure to include carbs, protein, and fat in your meal.
If it’s not possible to eat 2 to 3 hours before your workout, you can eat a smaller meal at least 45 minutes before working out. Keep in mind that the sooner you eat before your workout, the smaller your meal should be. That will help you avoid any stomach issues during your exercise session. If you have to eat an hour or less before your workout, avoid including fats in your meal.
How to Make a Workout Plan
Now that you understand the importance of learning how to make a workout plan that best suits your lifestyle and goals let’s get down to it. Here are the steps you should take to create the perfect workout plan for you.
But remember that it’s important to speak to your doctor before starting any exercise routine. Your doctor knows the details of your overall health, so it makes sense to clear any workout plans with them first to avoid any unforeseen problems
Set your goals
Your first step when learning how to make a workout plan that works for your life is to determine your goals. We don’t want you just to jot down “lose weight” and call it finished. Let’s dig deep into why you want to create a workout plan, and that may help you stay the course.
And the way you dig down is to uncover the “why” of your goal. For example, if your goal is to lose weight, ask yourself why you want to do it. Is it to fit into that dress you haven’t been able to wear in a couple of years? Or is it because the girl you want to ask out is in great shape and you don’t think she’ll say yes because you’re not?
Start by writing down your goal, and then include an extra sentence explaining why you’ve chosen that goal.
Decide how much you can put into it
Next, you should be honest with yourself and determine how much time you can spend working out. That will help you when deciding how to make a workout plan that’s right for you. For example, if you work a part-time job and have enough spare time, you may be able to exercise every day. However, if you’re a single mom who works a couple of jobs, once a week may be all you can do.
Whatever your time constraints, it’s okay. Be honest with your time limitations, because if you’re not, it could result in a workout plan fail before you do your first squat.
Understand the math
You’ve likely heard the old saying that you must burn off more calories than you take in. And that’s true, but what many people don’t understand is that it is possible to lose weight without exercising. Exercising only contributes 5 to 10 percent of total weight loss. To lose weight, dietary changes are essential.
If your only goal is to lose weight, counting calories can help you achieve it. Simply reduce your portions when eating, and it’s possible to do that without feeling hungry.
Make sure you enjoy it
When learning how to make a workout plan that you will stick to, it’s vital that you create one you will do. And if you hate it, you probably won’t. For example, if you’re short on time and make a workout plan that takes hours to do, you probably won’t do it. But if you concentrate on a short, high-intensity workout plan, chances are you will do it regularly.
Here’s the thing: there are a lot of ways to exercise, and if you don’t like one method, you can try another. Don’t want to run on a treadmill for your workout plan? How about kickboxing? Don’t like the strenuousness of lifting weights? Give yoga a try. The key is to hone in on the exercises you like so you will stick with your plan.
Include strength training
No matter what type of exercise plan you choose, it’s vital to add strength training to it. You will receive many benefits from strength training that you can’t get from other exercises. And these benefits will help you achieve your goal faster. For instance, when adding strength training to your workout routine, you will:
- Burn extra calories — this effect lasts 24 to 48 hours after your workout
- Create stronger muscles — they become more resilient and not as fragile
- Make you stronger — your body can do things better when strength training
- Change your physique — you can go from skinny to ripped with strength training
- Protect your bone and muscle mass — strength training just 30 minutes twice a week accomplishes this
Once you’ve reached your fitness goals by learning how to make a workout plan and then sticking to it, you may be tempted to slack off. That’s a mistake. Many people lose weight and get in shape only to find themselves in the same unhealthy condition they were in before they started. And it all comes down to the right mental attitude.
Instead of making fitness a goal that you reach only one time, make it a lifelong habit. For instance, if you’ve reached a fitness level you’re happy with, set another goal. It could be to master a difficult yoga position, the next level of weight lifting, or running an extra five miles every day. If you want to maintain your fitness level, you should never reach a stopping point. Instead, keep pushing yourself for the rest of your life.
Make sure your expectations are healthy
It’s important to set realistic goals when learning how to make a workout plan that will help you reach your goals. For example, you may want to lose weight and gain muscle, but it’s impossible to do both at the same time. In this instance, you will need to first lose weight by restricting your calories, and then build muscle by increasing them.
You should also be realistic about your time frames. If your goal is to lose weight, plan on about one to two pounds a week. And if you want to build muscle, it’s realistic to gain one to two pounds per month.
Track your results and adjust as necessary
A large part of your success when learning how to make a workout plan is tracking the results as you go. That will allow you to see your successes, learn from your mistakes, and re-adjust your plan as necessary. You can use your computer, phone, or a notebook to help keep track of your progress.
Here are some ideas that will help you track your results:
- Make a note of every day that you miss — this is called a compliance log
- Measure yourself to see if you’re closer to your ideal physique
- Track your food intake and adjust the calories as needed
Are You Ready to Learn How to Make a Workout Plan for Your Life?
Maybe you’re tired of not looking the best you can, or perhaps you want to feel better mentally. Whatever your reason for wanting to learn how to make a workout plan, it’s probably right for you. Exercising has many benefits, but you won’t gain any of them by talking about it. Why not stop this minute and create a workout plan that will improve your life by using the suggestions above? (And speaking with your doctor, of course.)
Are you currently exercising? Do you have any recommendations for those who are just starting? We would love to hear about them in the comments below!