Training Plan 2011: Revolution against the Resolution

This year, I am asking all of you good people who have made or are about to make a New Years Resolution to stop in your tracks and forget about it…dont do it, they don’t work! Heaven only knows how many resolutions have been made and broken over the years, so why not break the chain of failure now and save yourself precious money and time?? The key at this early stage in your “fitness re-birth” is to go back to basics and to just start exercising without the proclamations, the promises or ridiculous expectations…no talking, just start training!

Make your exercise sessions short but brisk. With this format, it is much easier to stay consistent if you know that you don’t have to spend a lot of time exercising. Getting in shape doesn’t mean you have to train like a professional athlete or bodybuilder, the idea is to use simple exercises, exercise with intensity, proper form, proper technique and get it done! Spending 4-6 weeks with a “get it done” format will help you build a solid foundation of physical fitness but it also helps you prove to yourself that you can stick with an exercise program! Once this simple foundation is established, you can then move on to more aggressive goals and levels of training. Jumping into a bootcamp class before you can even walk 20 minutes without getting out of breath is not a recipe for long-lasting results…Hello! Start slow, be patient and you will achieve your goals much faster than you can imagine. Dont force things because that is what 85% of the population does and you will end up forcing your way right back to square one!  

There are obviously countless routines but below is a sample of a simple format to start with that can help you ease your way into a healthy lifestyle: 

Note: This program is a framework designed to give you some ideas on how to quickly get workouts completed. You are more than welcome to follow the framework but keep in mind that you can adjust the program to your specific needs and schedule. You may be unfamiliar with some of the terms/exercises so be sure to consult your local fitness professional for instruction and clarification. If you have not exercised before or in a very long time, consult with your physician before starting this or any other exercise program. Start out slow and work your way up to higher levels of exercise. I will post a sample meal plan this week as well. Keep in mind that it is my belief that it is ok to enjoy SOME of the foods that aren’t necessarily “healthy” but in MODERATION! Eat a little of the things you love to eat and don’t gorge yourself, that just makes no sense. Part of turning the “fitness corner” is learning how to control yourself….enjoy yourself but Control Yourself!

Make the commitment! Forget about saying things such as “where will I find the time?” or any other excuses! Make the time to get in some quick sessions of exercise to keep your body moving. You can do this!

This is a format for performing your strength training at your local gym. Get in and get out! (Next week, I will post a format for those who choose to lift weights at home)

Monday- Brisk Cardio 20-30 Minutes: (This can be a brisk walk with a friend, a bike ride, laps in the pool or any other form of Cardiovascular activity that keeps you moving at a brisk pace). Perform at any time of the day you can…make the time…its only for 20-30 minutes!

Tuesday- Strength Training, shouldnt take you longer than 20-35 minutes:  

Wednesday- Brisk Cardio 20-30 Minutes: Anytime, Anywhere…Do it! 

Thursday- “Rise and Shine” Brisk Cardio 20-30 Minutes: In the morning right after you wake up/before breakfast. Great way to burn off calories and to get you energized for the day. 

Friday- Strength Training, (Should take no more 20-35 Minutes): 

Saturday- Moderate-Intense recovery Cardio, 40-60 Minutes: This is your day to relax after a long week but that doesnt mean you do nothing!  Do something at a bit lower of intensity but longer than your weekly intense sessions to keep the body moving.

Sunday- Rest, Eat Healthy, Recover and get ready for another week!

Sample Strength Training Exercises 

 The key is to not waste time and keep the pace going…Get in, Work hard and Get out! Perform 1-2 sets of 10-15 repetitions with no more than 30-40 seconds rest between sets and going from one exercise to the next with no delay! make sure the weight is challenging you for all 10-15 repetitions. Choosing a weight that is too light will not force your body to adapt and progress! This workout should last no longer than 20-35 minutes. Use slow speed of movement and perform each exercise throughout the muscle’s full range of motion! There must be at least one days rest in between lifting sessions…For example..Lifting on Tuesday and Friday or Monday and Wednesday etc. Be sure to warm up for 5 minutes, stretch your entire body before lifting and be sure to stretch after lifting as well.

Lift Day 1

Lat Pull Down

Leg Extension

Dumbbell Incline Press or with Machine

Leg Curls (Lying)

Dumbbell Lateral Raise

Dumbbell Biceps Curl

Seated Calf Raises

Triceps Pushdown

Abdominal crunches on Exercise Ball 2×12-20 Reps. Slow speed of movement!

 Lift Day 2 

Machine Row then 15 Slowly-performed Abdominal Crunches (On ball or floor)

Push-ups- Slow speed of movement, perform on your knees if you can’t perform a standard push-up

Dumbbell Shrugs then 15 slow Abdominal Crunches (On ball or floor)

Squats or Leg Press (Flawless form! Have a staff member help if you don’t know how to perform the squat or press movement correctly)

Dumbbell or Machine Shoulder Presses 

Barbell Biceps Curls then 15 Slow Abdominal crunches  (On ball or floor)

Lying Dumbbell Overhead Triceps Extension

Dips on Bench (1 set to failure) 

 IMPORTANT REMINDER:

If you are unsure about ANY of these moves while at the gym, ask a staff member to show you…that’s what the staff members are there for. Technique is everything…Happy New Year!

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