Creating a fitness routine doesn’t need to be a headache. And let’s be honest, you need one if you want real results. Whether it’s been ages since you worked out or you just need to step it up, the one thing you’re probably missing is a routine.
And the thing is, you don’t need to fork out to build your own fitness routine, all you really need is a fitness planner and the time to think about your fitness goals and how you’re going to smash them. Are you ready to create a fitness routine that you actually want to follow? Here’s how:
ANALYZE YOUR TIME
Consistency is the key to getting results. You need to be consistent, so the first thing you should do is analyze your time. Where do you have time to work out? Can you work out after work? Three times a week? On the weekends? You need to create something that’s achievable for you, based on your current goals and responsibilities. So start with a schedule, the Fit Is The Sh*t planner contains a daily plan which will allow you to write down what you will do Monday through Sunday.
For most people, moving and working out for five days per week with two days of rest is a good starting point for results, but it might not be a great place to begin if you have a busy life. Not every day should be an intense workout though, remember that. You should set aside some days for walking, low-cardio workouts, yoga, and other recovery sessions.
Start simply, just write down which day is a workout day and which day is a rest day.
GO INTO THE DETAILS
In the Fit Is The Sh*t planner, you can use your weekly schedule to decide which days are dedicated to which kind of training, but you will need to do active recovery. This means you’re sort of ‘resting’ but still moving your body, a long walk, a swim, foam rolling, all of these low-intensity exercises can help you recover. You need to choose one workout day and one rest day to pursue active recovery.
You need to repair your muscles and stay active. Anything that burns energy, reduces stress and gets your muscles and joints warm. It relieves soreness from previous workouts, and if combined with light stretching, helps maintain your range-of-motion. You want to pick two days for active recovery, one day you workout and one day that you rest.
Edit this to give yourself a seven-day schedule that includes active rest days and workouts. So you’ll be doing something active every day of the week for seven days a week.
SWITCH IT UP
If you’ve planned one week, you can plan four. But, you need to create some variety to truly enjoy working out. Doing the same kind of workout every time is bad for your body, actually, your muscles will not have time to recover, targeting a different area gives them time to rest. Also, if you stick to one specific muscle group and only ever train that, you’ll end up burning out and getting bored.
So, if you want to train in running, for example, you should also make time for strength training, this allows your muscles to get stronger and support you while you train to run. Don’t think that just because you have a goal, you should only do workouts that support that goal. You should do a mixture of cardio and strength no matter what.
One thing you need to do is make your workouts slightly harder every single time. Each day you should do more reps than yesterday, for example. Always increase the intensity of your workouts and challenge yourself, building up slowly and gradually.
You want to train for four to six weeks before you step it up too much, but gradual challenges should never be shied away from. So now you have your weekly schedule that includes variation, you need to build it up into a real challenge. This is where logging your activity in the Fit Is The Sh*t comes in handy. Having a log of your activities, including your personal best, allows you to know what to reach for every single day and week.
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