7 Simple Tips For Creating A Workout Plan

If you are one of those people who takes fitness and nutrition seriously, you must create an advanced workout plan that suits the needs of your body. While you can find several templates and guidance online about plans that worked for other people, you will need to tailor the exercise and nutrition to your personal preferences and circumstances to get the best results. Below you will read more about the secret ingredients of workout plans. 

1. Start With A Simple Routine 

If you try to master too many exercises at the same time, you might get overwhelmed and decide to abandon your plan. Start with easy to do routines and reps, and build up your muscles to do more over time. Simply put, learn to do a 5-minute plank pose before you would start doing 150 pushups a day. 

2. Exhaust Your Muscles Regularly 

The key to building muscles and releasing tension is to exhaust your muscles during workouts. If you get tired during the first rep, carry on until you feel like you cannot move an inch, and go on even more. This will give you more benefits long term than casually working out. 

3. Take a Break Sometimes 

While regular exercise is important, it is also crucial that you allow your body to recover. Take a stretching or resting day or two each week when you avoid a strong workout, and improve your muscle flexibility by taking a short walk or bike ride. 

4. Adjust Your Diet Accordingly

You will need to change your diet and increase your protein and fatty acid intake in order to get the most out of your healthy living plan. You can find some free diet plans and recipes, as well as meal ideas online to create a daily menu that works for you. 

5. Use Proven Dietary Supplements 

An increased level of workout will put extra strain on your body, and to maintain your health, you will need to support it. Look at LiveGood.com for some trusted supplements that will help you build muscle and prevent injuries while you work out. You can also check review sites and blogs to find out more about the workout supplements available. 

6. Change Your Routine from Time to Time 

Doing the same workout every day for weeks can get boring. Make sure that you focus on the weakest muscle area at the time, and move on to develop other areas once you are happy with the strength you gained at one place. Even frugal workouts with cheap exercise equipment or no equipment will provide the variety and results you need. 

7. Measure Your Exercise Progress 

To stay motivated and stick with your fitness routine for longer, you need to be able to measure your progress and set yourself goals. With working out, your main goal should not be pounds lost, but inches gone from certain areas and strength gained. To make the most out of your workout plan, you need to listen to what your body has to say to you. Get started slowly, build up your strength, measure your progress, and change your diet to support your body through this transition period.

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How To Balance Weight Lifting With Cardio For Maximum Gains

People are too quick to frame cardio and weightlifting as being diametrically opposed. Do too much of one and you limit the effectiveness of the other – and vice versa. When executed in the right doses, cardio and weightlifting can work synergistically to help you realise your fitness goals. You just need to learn how to balance them properly. 

To help you on your journey to peak performance, we’ve covered some of the common misconceptions about cardio and weightlifting and what you can do to find the perfect blend of both. 

Why Are Muscle-Focused Lifters Skeptical Of Cardio? 

You won’t see competitive weightlifters running around the local park. The reason for that is very simple: intense cardiovascular exercise burns up calories that your body needs to build muscle. By sacrificing these calories to run, swim or cycle, you are expending resources that can otherwise be spent maximising the size and strength of your muscles. Your squat variations aren’t going to matter if you’re using up all of your body’s stores on cardio. 

The Benefits Of Blending Cardio And Weightlifting 

Ultimately, carrying out difficult cardio sessions will improve your stamina. With improved endurance, you can exercise harder for longer. And your overall health will improve: regular cardio improves heart health and helps eliminate fat. You’ll quickly make progress in your weightlifting journey. 

Even if you’re solely focused on building muscle, if you can fit in a few cardio sessions every so often, it’ll increase your endurance and your overall health. 

Stagger Your Workouts 

Building muscle occurs during the recovery process from strenuous weightlifting – not when you’re actually exerting yourself lifting weights. Your muscles need a minimum of 48 hours to thoroughly recover from a weightlifting workout. In this time, you need to ensure your body is fuelled with all of the nutrients, fluids and rest it needs to recover and grow. 

Because of this lag, you need to ensure that your workouts are staggered correctly. If you’re going to do some strenuous cardio, make sure it is at least 48 hours before (or after) a weightlifting session. By staggering your workouts in this way, you can ensure that neither form of exercise gets in the way of the other. Because of this, neither goal is compromised. 

Think About Your Daily Routine 

If you lead an already active lifestyle – maybe you cycle to work, go on a walk during your lunch break and play five-a-side after work – you might not need to do much cardiovascular exercise beyond that. Similarly, if your job requires you to be on your feet all day – rather than slumped at a chair in an office – you might already have the ideal blend of cardio and weightlifting. 

If, however, you’re not particularly active during the week, you might want to consider squeezing in a few sessions of cardiovascular activity. That could be a gentle jog around the block, a few lengths of swimming or an evening bike ride.

7 Tips To Help You Stick With Your Fitness Plan

It is one thing to have a fitness routine. Sticking to your fitness routine, however, dictates if you will see the benefits bear fruit or not. However, given the toughness that comes with starting a fitness routine, it is easy to lose interest and quit your workout program. 

For an easy time going about your fitness routine, here are tips to help stick with your fitness plan. To ensure that your work proceeds as usual while you work out, buy thesis paper solutions from professionals thus getting great results as you build a fantastic body. 

1. Start With Light Exercise And Increase Steadily 

When starting a fitness routine, it is tempting to engage in heavy activity to see rapid gains. However, this exposes your body to harm and may easily cause you to give up. 

To succeed in your fitness plan, begin with exercise you can easily handle and increase the toughness steadily. Before raising the toughness of the challenge, get insight from a professional thus taking upon pressure, you can manage. 

2. Include Cardio Workouts In Your Fitness Routines 

With a fitness plan, it is easy to tire out one part of the body due to over-exercising. If you are looking to reduce weight, engage in cardio workouts as they cater to all parts of the body. 

Also, if you are looking for a bodybuilding routine, engaging in cardio workouts is of much necessity. Aside from burning excess fats, cardio ensures that you tone your body with balance and tune into daily activity. 

3. Set Aside A Day For Resting 

For muscles to form, they require ample rest. During the resting period, you also get to accumulate energy for going about your next workout session. By frequently taking rests, you can go about your exercising thus sticking to your fitness plan for longer. 

4. Have A Proper Fitness Diet 

Regardless of if you are looking to gain weight or burn weight, having the right food fastens the procedure. To gain weight, have a diet rich in proteins and calories as you take your fitness routine. While at it, take enough water to kick out excess toxins that may accumulate as a result of excess protein. To cut weight, however, reduce your calorie intake as it may lag the results of your fitness plan. 

5. Set Realistic Expectations 

The reason as to why many fitness plans fail is high expectations. By placing an unachievable goal, you lose interest in the process thus quitting the process. Also, ensure that you give yourself enough time to see results. 

6. Break Your Routine Into Sessions 

To stick to your fitness routine, you need to break your workout plan into sections you can easily handle. Ensure that you begin your sessions with warm-ups to unlock your muscles and have the agility to handle exercises. 

7. Track Your Progress 

To be able to stick to your fitness plan, knowing how things are proceeding acts as a motivator. For this, track your weight to know how much you are losing after any workout session. 

Now that you know the tips for sticking to your fitness plan, you can have an easy time adopting your fitness routine. However, with the tight schedule, who will write my paper for me? For this, consult professional content curators thus getting perfect credits without compromising on your fitness routine.

I hope you enjoyed this blog post about the top tips to help you stick with your fitness plan and fit goals in the long term. 

Interested in more articles about achieving your fitness goals? 

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Total Body Blitz Resistance Training Workout Plan

Lifting weights and making healthier choices goes beyond the weight room! Being in better shape physically will help save you money, perform better in the workplace, reduce stress, function better mentally, and improve your appearance as well. Make the investment in your physical fitness with this free gym total body workout program.

General Workout Tips 

- Each workout takes about 45 minutes 
- Do 30-45 minutes of cardio after workouts or off-days
- Each set should consist of 12-15 reps
- Throw in 90 second high intensity cardio intervals in between every 3-5 sets such as boxing, jump rope, step, elliptical, etc.
- Rest between sets should be 30 seconds to keep heart rate up
- This workout should be done 3-4 times per week 
- Stretch for 5-10 minutes post-workout

Workout Performance Nutrition Suggestions 

-30-60 minutes before a workout have moderate serving of protein and a piece of fruit. A small or moderate amount of caffeine can be beneficial before a workout, especially before cardio. Minimize heavy foods with excessive amounts of fat or complex carbs
-Throughout workout stay hydrated with water or a diluted sports drink if your workout lasts over an hour or if you will be sweating profusely. Do not drink caffeine during a workout, stay hydrated.
- Within 30 minutes after your workout consume simple sugars (a piece of fruit or glass of fruit juice) and some whey protein to promote enhanced muscular recovery. 

x = 1 set of 12-15 repetitions with excellent form

1x Pushups Warmup
1x Plank Warmup
1x Light Squats + Lunges Warmup

3x Incline Dumbbell Chest Press
2x Incline Chest Flies 
3x Barbell Squats
3x Stiff-Legged Deadlifts
2x Resistance Band Pushups 
3x Lat Pulldowns or Pullups 
2x Shoulder Push Presses 
3x T-Bar Rows
2x Hammer Curl + Hammer Press 
2x Quadripeds + Plank
2x Russian Twists Abs
2x Alternating Heel Taps Abs

Make sure to pair up with healthier nutrition choices + scientifically proven dietary supplements!

I hope you enjoyed this free total body blitz resistance training workout plan on a low budget.

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10 Ways To Never Skip Another Workout

So you have vowed to live an active lifestyle and stick to a healthy diet this year. New Year's Resolutions are notoriously challenging for most people. You're going to lose weight, eat healthier, look more fit, and get more active no matter what! But not every day is a good day though. There are a lot of times that you will be tempted to slack off and just spend the entire day in front of your TV set or computer instead of burning some extra calories at the gym. The temptation of skipping another workout is quiet hard to resist at times. How would you be able to religiously stick to your workout? Follow these helpful exercise tips below and you will never skip another workout session. 

1. Obstacle : You’re Too Tired To Exercise 

Being exhausted is one of the most common excuses of skipping a workout session. But did you know that not working out can even lead to more exhaustion? You would feel more sluggish and tired if you don’t have any physical activity. Despite being tired, get up and start breaking a sweat. Exercise does not only give you the energy to combat exhaustion but it also releases happy hormones which instantly makes you feel better. 

2. Put It On Your Schedule 

We live in a busy society where our day could get crazy. From constantly rushing out of the house every morning to endless traffic on your way to work to a day full of deadlines and meeting, you can easily get caught off guard and let other things be put aside such as your exercise. No matter how packed your day is, make it a habit to allot at least 30 minutes of your time to work out. 

3. Create An Incentive 

You may have a negative perspective towards working out. For you, it may only mean as an obligatory activity to lose the extra pounds that you gained four Christmases ago. All work and no play make everyone a dull human being, so incorporate rewards and incentives. When you achieved your weight goal for the week, reward yourself and buy that cute pair of shoes that you’ve been eyeing for a long time. 

4. Make It Fun 

Who says working out is equivalent to boring? Add fun to your workout sessions to keep you inspired and motivated. You would never feel that you’re working out if you’re spending every second of it with so much fun and excitement. There are a lot of workout plans that incorporate fun. You can checkout more Frugal Fitness Blog posts for a list of workout ideas that are fun and exciting. 

5. Cover All Your Bases 

Don’t just stick to one workout plan. Instead of spending the whole 40 minutes of your workout on a treadmill, have some variations such as strength, cardiovascular or flexibility exercises. You will get the most out of your workout session if you have these three workout plans. Their combination gives you higher energy level, increases your metabolism and makes your body free of injury. 

6. Obstacle: Your Workout Isn’t Working 

You have been consistently working out for the past two months and yet you still can’t fit on your old pair of jeans. Instead of throwing the towels and give up, evaluate your workout plan and think why you’re not getting the result that you want. Make some changes on your routine – such as the frequency, intensity or duration. Create variations and push yourself a little bit more. 

7. Reclaim Control 

Most of us have this bad habit of making ourselves a victim of our situation. Instead of accepting defeat and give up, work on the things that you have total control of. Sure, you may blame genes for your body structure but you have full control on how to change your body into a healthy and fit one. You have full control of your diet as well so evaluate your eating habits and be responsible enough to stick to your healthy lifestyle. 

8. Check Your Expectations 

Frustrations and disappointments are bound to happen if we’re setting unrealistic expectations for ourselves. If you’re currently a size 6 and you want to be of the same size as the Victoria Secret’s angels in just two months, then you’re just setting yourself up to a big heartbreak. It’s important to create a goal, but make sure that these goals are attainable and realistic. 

9. Pile On The Rewards 

Do you remember when you were still on grade school and you’d come home beaming with pride and happiness if you have three stars on your arms? Appreciation and rewards work in almost all aspects of our lives. Celebrate little victories and reward yourself. You don’t need to buy an entire limited collection of Kylie cosmetics; a simple ice cream treat for yourself can work wonders. 

10. Invest In A Personal Trainer 

Having a certified personal trainer can lead you to a successful workout. He can help create a workout plan that is tailor-fit to your body and needs. 

Continue Your Workout Consistency

It takes discipline and determination to be able to stick to your workout plan. The reward of your success will certainly outweigh all the pain and hard work that you’ve been through.

I hope you enjoyed this article about how to never skip another workout. Keep your exercise and budget on point!

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Get In Shape For Your Wedding Workout Plan

I was recently asked to create a workout plan for a woman in their fifties who is getting married in a few months and wants to tone up. They don't have a lot of time and have an intermediate level of experience with working out at home and the gym. Here is my realistic (as opposed to a 7 day brutal regimen that most people wouldn't be able to stick to) 4 day workout plan. Two days are at the gym and 2 days are at home. It's low impact, works all muscle groups, improves cardio, burns fat, builds lean muscle, and increases bone density. You'll be looking perfect on your wedding day!

4 Day Wedding Workout Plan: Home + Gym

x = 1 set of 12-15 repetitions

Schedule Example: 

Sunday: Rest
Monday: Day 1
Tuesday Rest
Wednesday: Day 2
Thursday: Rest
Friday: Day 3:
Saturday: Day 4

It ends up being a little more than every other day and each workout should last 45-60 minutes which isn't bad at all. 

Day 1: Gym Total Body + Cardio

3x Chest Press Machine
3x Row Machine
3x Lat Pulldown Machine
3x Leg Press Machine

30-45 Minutes Elliptical

Day 2: Home Workout

3x Pushups
3x Crunches
3x Planks Hold 10+ Seconds
3x Bicep Curls + Shoulder Press
3x Dumbbell Single Arm Rows
3x Hip Bridges
3x Dumbbell Squats

Day 3: Gym Total Body + Cardio

2x Dumbbell Lateral & Front Raises
2x Dumbbell Shrugs
3x Tricep Extension Machine Or Cable Pulldowns
3x Ab Machine or Roman Chair Knee Raises
20 Minutes Treadmill w/ Incline
20 Minutes Exercise Bike or Stairclimber

Day 4: Home Workout

3x Twisting Crunches
3x Single Leg Hip Bridges
2x Dumbbell Hammer Curls
2x Dumbbell Chest Flies On Floor
2x Dumbbell Chest Presses On Floor
3x Dumbbell Wide Squats
2x Dumbbell Calf Raises

Have a great wedding knowing you'll be looking better than ever!

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Intermediate Bodybuilding 7 Day Total Body Training Regimen

Do Work Club: No Rest! Here is a smart 7-Day workout split that you can do for weeks or even months on end if you'd like while minimizing your risk of injury or burnout.

Monday: LEG DAY (except calves) 

Tuesday: Chest & Shoulders + 30 Minutes Exercise Bike Wednesday: Abs & Core + 45 Minutes Running 

Thursday: Upper Back + 30 Minute Walk 

Friday: Biceps, Triceps, Forearms, Trapezius + 35 Min Running Saturday: Calves + 45 Minutes Exercise Bike 

Sunday: 20-30 Minute Walk (Active Recovery / Rest Day)

This workout is for advanced or at least intermediate fitness enthusiasts without health issues.

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Police Officer Physical Exam Training Lower Body & Core Workout #2

This is Workout #2 of 4 for the police physical fitness exam, focusing on Lower Body + Core

3 minutes warmup stairmaster

2x Leg press machine 150 + lbs

3x Barbell bench Press 135-155 lbs

2x dumbbell alternating lunges 10 lb dumbbells

3x dumbbell squats with 30 lb dumbbells

3x dumbbell wide squats 50 lb dumbbell

3x standing calf raises off of step or stair

3x quadripeds (alternating, hold 2 seconds each side each time)

3x front bridge hold 10+ seconds

2x Hip Bridges

3 minutes cooldown bike

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Weekly 6 Day Workout Split For Triathlete or Distance Runner

Monday:

45 Minute Jog

45 Minute Swim

Tuesday:

Foam Roll

3.5-4 Mile Run

Foam Roller + Stretch

Wednesday:

Foam Roller

30 Minutes ArcTrainer w/Arms

30 Minutes Bike

Foam Roller + Stretch

Thursday:

Warmup: Foam Roller + 5 Minutes ArcTrainer w/arms Resistance 25-28

Circuit 1:

2 Minutes Boxing at heavy bag

Twisting Crunches on Stability Ball 15 on each

Quadripeds (arm and opposite leg raises) on Stability Ball 2 second holds, 8 reps each

Pushups

Tricep Dips off step, stair, or treadmill

3 Minutes Cardio Wave Machine (Side to Side) "Effort Level" of 12

Circuit 2:

3 Minutes Overhand Cardio Row Machine

Single Arm Dumbbell Row w/ 15 lb dumbbell in lunge position no bench support

Kettlebell Swings with 8kg kettlebell

Wide Squats holding 8kg kettlebell (just holding it in front of you for extra resistance)

Leg Raises on Roman Chair / Tricep Dip Stand

Mountain Climbers on upside down BoSu ball (20 on each leg)

Circuit 3:

3 Minutes Underhand Cardio Row Machine

Russian Twists with 5 lb plate (20 taps on each side)

Single Leg Hip Bridge 10 on each leg

Alternating heel taps 20 taps on each side

Plank with alternating leg raises 8 on each

Partial Tricep Dips on Dip Stand / Roman Chair machine (use legs/jump for help)

Circuit 4:

3 Minutes ArcTrainer (1.5 Minutes Hands Free, 1.5 Minutes Lean Forward + Arms)

Chest Press machine 12 Reps  Each Grip Vertical and Horizontal Grip (35 lbs)

Lat Pulldown Machine 8 Reps Each Forward, Palms Facing Each Other, & Reverse 55 lbs 

Leg Press 160-180 lbs Knees start at 90 degrees flexion

Minutes Stairclimber

Cooldown: 5 Minutes Stairmaster + Foam Roller + Stretch

Friday:

Foam Roller

4-4.5 Mile Run

Foam Roller + Stretch

Saturday:

Foam Roll

Sprint Intervals

Foam Roll + Stretches

Sunday:

Rest

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