If you are aiming to build muscle, lose fat, and stay fit, then having a perfect workout plan is the key. An effective workout will have the full potential to build lean muscle, burn fat, enhance strength and endurance. But it depends on how the workout is designed, commitment for continuity, and eating the right diet. Every individual is different and there must be a specific workout plan that challenges an individual every day.
How to build an effective workout schedule?
1.Determine your goals:
Every person has different goals. You could be an active athlete, model, sportsperson, or any other guy who wants to stay fit. The workout schedule needs to built around that goal. You need to concentrate on training every body part specifically which will aid in developing a completely fit body. This may seem an old story, but it is the foundation for an effective training schedule. A body becomes stronger only when it is challenged with improvement in a workout every day. Exercise must be increasingly explosive that will increase the overall strength and improve mobility. Individuals with all type’s goals will have the same principle in their training, but their volume and intensity may differ. If your goal is to match all the regular needs and stay fit, your workout must be in the middle of the volume and intensity range. Modern fitness enthusiasts believe in doing as much training possible in the shortest amount of time.
2. Divide the days properly:
While you are building the best workout sessions, you need to consider the number of days you can work out in a week. This is very crucial since the workout plan would be dependent on whether you will hit a specific body part daily or focus on total-body workouts. It is the best plan to split the workouts based on per body part and dividing them based on the movement type. You could plan an upper-body push day including Chest, triceps, and shoulder, an upper-body pull day including back and biceps, a Leg day, and a day dedicated to Core/abs. If you are training for 5 or more days, then you need to ensure that you are not overtraining. There should be 1-2 rest days in a week and with a note that no two similar body group training falls back to back.
3. Plan your gym schedule:
If you are hitting a full-fledged gym, then you could plan your workouts depending on all the equipment available in that gym. Many people even face difficulty if they are hitting a full-fledged gym if they enter during crowded times. You could end up stuck in one place as there would be many people waiting for equipment. Such situations raise the importance of circuit training as it would save a lot of time in the gym. If you plan to perform one workout at a time in such crowded places you would want to wait until every queue person finishes his set of exercises.
4. Strategize the workout:
- After deciding and strategizing your workout schedule, you need to plan your sets and reps depending on the fitness goal. If you want to build more strength, you must concentrate on performing low reps and a high set schedule. People who concentrate more on putting muscle mass concentrate on doing moderate reps and sets. If the goal is fat loss, then you must stick to a high rep schedule. As you decrease the number of reps per set, you will have to increase the weight you lift. Depending on the intensity and type of exercise, you will have to plan your rest timings in between workouts. People who lift heavy weights will need a rest period of two to three minutes to rest between sets. A rest period of 45 to 60 seconds is ideal for increasing heart rate, build muscle, burn calories, and reach your goal.
- There must be a conditioning session in a week along with the weightlifting sessions or on separate days depending on your number of workout days. A proper warm-up for any workout is necessary. It will slowly increase the body temperature and prepare it for the coming hard-hitting workout sets. You could be more specific in the warm-ups depending on what you will be doing during that day in the training session. For example, you could include push-ups on chest day, pull-ups on a back day, squats on leg day, etc. This will give the much-needed boost to improve your performance during the workout and prevent any injury concerns. You should focus on performing compound movements initially in the workout that includes multiple body parts and later move to isolation workouts.
- One more important thing to remember in any type of workout schedule is to strengthen your legs and core muscles. Regardless of how strong your upper body is, if the muscles from the legs and core are not strong, you will not get maximum strength and also increase the chances of injuries.
- The cardio sessions must be included depending on the requirements. If you are a type of person who focuses to attain more lean muscle or to gain more endurance, then you must add more cardio sessions to your workout regimen.
- Whatever may be the goal, you must remember the main rule to concentrate mainly on the form of doing an exercise rather than focus on lifting more weights.
A fit body is shaped not within a month, but it requires the constant dedication of performing constant exercises, a healthy diet, and a smart workout regimen. If you force too much on attaining results quickly by overtraining, improper, and extreme changes in diet, it could lead to issues in the long run. It is important to be associated with people like John Madsen at Athletic AF who will help you to enhance your strength, coordination, power, and stamina with an approach to get back your confidence and gain mental clarity.