If you want to get results, you need to train for them. But there are so many different options out there when it comes to training; it can be difficult to know where to start. This is especially true if you've never been on a fitness journey before or if your goals differ from what most people would choose. To help with that, I'll walk through how I created my own customized workout plan based on several years of training experience and personal goals.
Get a baseline fitness assessment.
A fitness assessment is a way to measure your current fitness level and set improvement goals. A certified personal trainer or another qualified professional will take you through a series of tests that measure strength, flexibility, endurance, and body composition (percentage of muscle vs fat). This information will help them create an individualized workout plan targeting your needs.
You can find a certified personal trainer in your area by searching online or asking friends who work out with one if they recommend them as well-qualified. If you need help figuring out where to start looking for someone local, ask where you usually go at the gym--they might be able to point out someone who knows what they're doing!
Try not to schedule your assessment too close before or after any big holidays when people might be distracted with other things on their minds than getting ready for it!
Set your goals and determine a timeline.
Setting goals is an important part of any exercise program. It can be helpful to establish some guidelines for what you want to achieve and how fast you want to achieve it.
- Achievable: Make sure that your goals are within the realm of possibility based on your current level of strength and endurance. If you're just starting with exercise, don't set a goal of running 10 miles per week or lifting 50 pounds when your body isn't ready yet!
- Measurable: Your goals should be measurable in some way to be tracked over time--for example, "I will lose two pounds per week" or "I will complete five 5K races by June 1st." If there's no way for humans (or our devices) to measure progress toward our goal(s), then it's hard for us all to know if we're making any headway! This also helps us stay motivated throughout the process; knowing exactly where we stand gives us something concrete around which we can focus our efforts instead of just mindlessly slogging through our workouts until they become routine activities rather than challenging ones...which sounds pretty boring actually...
Determine what type of exercise you'll do.
Once you've determined your goals, it's time to figure out how you'll achieve them. There are many different types of exercise that can help you reach your goal. Some examples include:
- Cardio (jogging, biking)
- Strength training (weight lifting)
- Flexibility exercises
Practice proper form and technique in all exercises, especially if you are new to that exercise.
When you are learning a new exercise, it is important to practice proper form and technique. If you are new to an exercise, start with a very lightweight and do just one or two sets of ten repetitions (reps). This will help you get comfortable with the movement before adding more resistance or doing more than ten reps per set.
When you're ready for some heavier lifting, make sure that each rep is performed correctly by following these steps:
- Draw a deep breath through your nose as if taking in air through a straw; hold it briefly, then exhale forcefully through pursed lips as if blowing up balloons. Repeat this cycle five times before starting your set.
- Stand straight but not rigidly so your chest is open and shoulders relaxed.
- If necessary, hold onto something stable, such as an exercise machine handlebar or table edge.
- Bend your knees slightly while shifting most of your weight onto your toes so that only about 10% remains on your heels (this helps keep your lower back straight). For balance purposes, focus your eyes directly forward rather than looking down at your feet during execution.
- Slowly raise dumbbells overhead until arms are extended fully overhead without locking elbows; pause slightly, then lower slowly back down again until arms hang loosely at sides again with elbows bent slightly forward rather than locked straight out toward ground level - this ensures full range of motion achieved during each repetition without risk injury due to overextension!
Avoid overtraining or fatigue by dividing your workouts into upper-body, lower-body, and core movements.
There are three main categories of exercises: upper body, lower body, and core.
Upper-body workouts focus on the arms and chest. These exercises include push-ups, pull-ups, and dips (dip bars).
Lower-body workouts focus on the legs. Examples include squats, lunges, step-ups, and calf raises.
Core exercises strengthen your core muscles, connecting your upper body with your lower body. You can do several different types of abdominal workouts, including planks or sit-ups with legs elevated on a bench or chair.
It matters how long it takes you to recover between workouts rather than how many days in a row you can make it through a workout without taking time off.
A common mistake people make when trying to get fit is that they think they can train hard daily. This isn't true, though, because your body needs time to recover between workouts.
If you push yourself too hard during a workout, the stress of that particular activity will cause inflammation in the muscle tissue and possibly lead to injury or illness (such as a cold). You also need adequate rest so that your muscles can rebuild after strenuous exercise--and repair themselves faster than if you did not have sufficient recovery time between workouts!
Change things every four or eight weeks to continue progressing on your goals.
You can change things every four or eight weeks to continue progressing on your goals. You can change the intensity, duration, or frequency of your workouts. You might also try a new type of exercise. For example:
- Switch to machines if you're doing strength training exercises with free weights.
- If you're running outside, try running on an indoor treadmill instead.
- Instead of doing traditional push-ups, do decline push-ups (lowering yourself onto an elevated surface) or incline push-ups (raising yourself onto a high surface).
You can train for your own personalized goals, no matter what they are
You can train for your personalized goals, no matter what.
You can train for any goal, no matter what it is.
You can train for a goal, no matter how big or small.
Conclusion
The process of training for your own goals can be exciting and rewarding. You'll feel energized by your progress and motivated to continue working towards your goals. Remember that it's not about achieving perfection but making small changes that add up over time!
