Nobody starts doing fitness just because they have free time. More often it happens the other way around - there is no free time, but we urgently need to lose weight, tighten the buttocks, remove the stomach after childbirth, build muscle, and so on. At the same time, most just come to the gym and start doing something, and then with irritation notices that there are no results. To prevent this from happening, you need to draw up a detailed workout plan for fitness.
Necessary
- - Your photo in a swimsuit;
- - information about programs in the fitness club;
- - consultation with a fitness instructor;
- - training diary
Instructions
Step 1
First of all, identify your weak points: what exactly annoys you in your own figure, and what you would like to get rid of. Ask a friend to take a photo of you in a swimsuit and ruthlessly decide what exactly in your figure needs to be changed.
Step 2
Consider your personality and fitness when choosing an activity. Can you do it on your own or do you need group lessons? Are you able to focus on the work you are doing, or do you like to work more like a playful one? Your choice depends on it: gym or strength aerobics, yoga and Pilates or latina and strip dance.
Step 3
Define your resources. How much are you willing to spend on fitness classes? How many hours per week can you devote to training? Based on this, form the tactics of fighting for an ideal figure. If you have a lot of time and money, train daily, alternating strength training with aerobic training.
Step 4
If one of the resources is scarce, try to work out that includes exercises for all muscle groups. If you are overweight, prioritize cardio workouts first, such as two cardio and one strength training per week. When the fat layer is noticeably less, you can shorten the duration of aerobic activity and begin to correct specific deficiencies. For example, do the main work on the press, or swing your back to get rid of the stoop.
Step 5
Please note that most dance programs and oriental practices are primarily aimed at general strengthening of the body. Specific individual problems must be worked out additionally in the gym. In order to get rid of a postpartum tummy, it is not enough to pump the press three times a week for five minutes in group exercises. You will need daily workouts of 15-20 minutes, aimed at working out only the press. At the same time, do not give up on group exercises - general strengthening of the body is also necessary.
Step 6
If you want to lose weight, opt for dance and aerobic exercise like running. In order to tighten and strengthen muscles, Pilates and various martial arts are well suited. If you have problems with the spine and joints, yoga is ideal. Well, in order to build muscle, you cannot do without working in the gym with a sufficiently large weight. Long-term work with low weight, on the contrary, will dry out your muscles, make them less voluminous.
Step 7
After choosing the type of fitness that is most relevant to you, make a minute-by-minute exercise plan. In group lessons, the instructor will think through everything for you. But if you are doing it yourself, take note of some rules.
Step 8
Start your workout with a warm-up for 5-10 minutes (light jogging, elliptical trainer, jumping rope).
Step 9
Start the power part by working out the problem areas. At the end of the session, you may not have enough energy to do the exercises you want to do in full.
Step 10
At the end of the session, be sure to do exercises for the rest of the muscle groups. If you are purposefully working on the abs, do exercises for the legs and back in the second half of the workout.
Step 11
Make the total number of approaches per workout no more than 25, in each approach 8-10 repetitions. The more weight, the fewer reps you do.
Step 12
At the end of your workout, take 5 minutes to do the stretching exercises. This will increase the overall effect of your workout.
Step 13
Keep a workout diary. In it, write down exactly what exercises you did, what weight you worked with and how many approaches you did. Measure your waist, hips, weight, and other parameters as you see fit once a week. This way you can control whether the load you receive is beneficial and whether the exercise is working.
Step 14
Change your training program every two months. During this time, the muscles have time to get used to the load received, and their response decreases.
