Getting healthy is essential, but most of us like nothing more than to see those results. We’ve collected these top 5 tips to create your own healthy workout that is based on the results that are most important to you.
Tip #1: Decide What Results You Want
The reasons why you work out are not only essential to keep in mind, but they also influence the type of exercise you’ll do and your overall strategy.
Do you want to lose fat? Gain strength? Increase muscle mass?
Your goal will keep you on track, motivated, and focused.
If you want to lose fat
To lose fat, you’ll want to focus on a variety of exercises that make you sweat. You can do this with calisthenics (bodyweight exercises) using resistance bands like these: https://victoremgear.com/products/pull-up-assist-band
If you want to gain strength
To gain strength, you can either do this with weight training or resistance bands or calisthenics. They all work brilliantly, but your choice depends on whether you want to bulk out as well (see below).
Tip #2: Focus on the Top 6 Types of Exercise
There are 6 types of exercises that you want to focus on to make sure you’re getting a full-body workout for maximum results.
1. Upper body pushing away from you
These exercises feature your upper body pushing away from the floor or another stationary object. Examples are bench presses, push-ups, landmine presses (single-arm presses, Z presses, or angular cable presses).
2. Upper body pulling towards you
These exercises feature your upper body pulling something towards you. Examples are rowing (any kind), rope climbing, chin-ups.
3. Quads exercises
These are leg exercises that focus on the quad muscles while involving some kind of knee bending. Examples are lunges, squats, step-ups, split or curtsey squats, vertical jumps.
4. Lower back and hamstrings exercises
These are leg exercises that feature movement at the hips and also work out your lower leg muscles. Examples are hip thrusts, broad jumps, sprints, deadlifts, glute-ham raises.
5. Core exercises
These exercises target your abdominal muscles. Examples are crunches, sit-ups, scissors, planks.
6. Lateral hip exercises
We don’t usually move laterally, so these exercises for strengthening the lateral leg muscles are essential. Examples are mini-band walks, lateral lunges, hip extensions, and monster walks. Here’s the good news: you don’t need weights to do the above exercises at home if you choose.
Tip #3: Decide How Many Reps You’ll Do per Exercise
The number of reps you’ll do per exercise depends on your goal.
For fat loss: Explosive training
Prioritize exercises that have you move fast for 20-60 seconds. Examples are burpees, mountain climbers, sled pushes, sprints, and jumps.
For gaining strength: Heavy training
Do 2-5 reps with heavy weights or with a high-level resistance band.
Tip #4: Choose Your Exercise Combos
Some people like to work their entire body every time, while others prefer focusing on one area at a time.
Whatever you do, it’s usually a good idea to alternate areas: a few exercises on the upper body, followed by core exercises and a leg workout.
One thing to keep in mind is that it’s better to do a shorter, more intense workout rather than a longer, less challenging one. 40 minutes tops! After that, the quality of your form can decline, and you can not only lose interest but get tired and risk injury.
Remember to include time for a warmup and a cool down.
Depending on your time and goals, aim for 2 to 5 sessions per week.
Tip #5: Make a Record of Your Workouts and Keep Track
The best way to gauge your results is to keep a training record. You can use a whiteboard on your wall, a large sheet of paper, or an app on your phone. Choose a system that you like, and that is easy for you to update.
Track the weights you use (if any), the number of reps you are aiming for, and the number of reps that you complete.
Keep track of your weight. And remember that muscle weighs more than fat, so take your measurements as well. Measure around the areas that you want to target: hips, chest, belly, thighs, biceps, you decide.
Take your measurements each week and see how you are progressing. Don’t be too hard on yourself if you don’t see results right away.
It can take 6-8 weeks to start seeing changes, but it will be worth it!
Start gradually and build up to avoid hurting yourself. Consistency is key! And the longer you commit to your workout the easier you will find to stay motivated!
These easy steps will have you crushing your health and fitness goals in no time at all by helping you plan a workout that works for you! Everyone is different, so your workout should be, too!