Are You Confused? Your Not Alone
Every time we go to the gym I see so many people (mainly women) trying to workout without a plan. This drives me crazy. How are you supposed to measure your progress when you just go to the gym and do whatever? Same goes for your meal planning, which is more important than the gym. Today I witnessed 3 women who did the exact same thing. They started out on the treadmill or elliptical for about 20 mins, then came down to where the weights were and did a few leg machines. After they did about 1 set of 10 reps or so they walked around the track for 2-3 laps. Talked to their husbands for a few mins, maybe went and weighed their self and then sat down for 10 mins probably beating themselves up over the number on the scale and then left. First of all I NEVER weigh myself at the gym. I weigh myself first thing in the morning after I relieve myself and brush my teeth. You are the lightest and the most dehydrated when you first wake up. I also NEVER go to the gym without a plan. Some of you may be thinking "well I don't even know where to start with a workout plan that's why I don't have one." Let me help you right now with this one. I've put together a plan for anyone trying to get into a gym routine. This will help you burn fat, build muscle, and build confidence in the gym. Once you've followed this simple plan for a while then make up your own. Get creative. It should be based around your own personal goals. I used to be so intimidated when going to use the weights. Joshua would literally have to hold my hand and tell me what to do next and how to do it, but now I know exactly what I'm doing.There are few key points that I want you to keep in mind when your working out.
1. Go with a plan!!!
2. Warm up.
3. Learn the exercise and use perfect form. Don't worry about the weight right now.
4. Challenge yourself.
- Don't talk yourself out of the last rep
5. Drink water.
6. Use your time effectively. You don't need to be in the gym for 2 hours and get nothing done.
- Limit talking
- Keep a good pace from exercise to exercise
- Don't be afraid to ask for help
7. I want you to feel accomplished when you walk out of those doors!
Also keep in mind that you can use these tips outside of the gym as well. Weather it's going for a walk/run alone or with friends, a fitness class, or any number of activities.
The Plan
Go to this link and look up all the exercises before doing any of them!!
Monday: Legs & Shoulders
30 mins of steady cardio. Get your heart rate up and a good sweat going but don't over do it.
- Walk on the treadmill. If you can, add some incline at a good pace.
- Use the elliptical if you have bad knees or have a hard time walking.
- The bike is also a great low impact cardio machine
10 mins of light stretching. You just want to get loosened up. We want to prevent injuries.
4 sets of 10-12 reps each exercise
Body Squats (No Weight)
Leg Extensions with a low weight or no weight
One legged curls with a low weight or no weight
Leg Press with a low weight or no weight
Standing Calf raises
Dumbbell Shoulder Press
Dumbbell Lateral Raises
Reverse Pec Deck
Tuesday: Cardio
45-60 mins of purposeful cardio
- Walking or jogging
- Elliptical
- Bike
Wednesday: Chest & Triceps
30 mins of steady cardio. Get your heart rate up and a good sweat going but don't over do it.
- Walk on the treadmill. If you can, add some incline at a good pace.
- Use the elliptical if you have bad knees or have a hard time walking.
- The bike is also a great low impact cardio machine
10 mins of light stretching. You just want to get loosened up. We want to prevent injuries.
4 sets of 10-12 reps each exercise
Push Ups
Incline Bench Dumbbell Press
Flat Bench Dumbbell Flys
Dumbbell Tricep extensions
Bench Dips
Cable pull downs
10-15 mins of stretching
Thursday: REST! Don't do anything
Friday: Back & Biceps
30 mins of steady cardio. Get your heart rate up and a good sweat going but don't over do it.
- Walk on the treadmill. If you can, add some incline at a good pace.
- Use the elliptical if you have bad knees or have a hard time walking.
- The bike is also a great low impact cardio machine
10 mins of light stretching. You just want to get loosened up. We want to prevent injuries.
4 sets of 10-12 reps each exercise
Lat Pulldowns
Bent over barbell rows or bent over dumbbell rows. The barbells might be to heavy for you at first
Seated cable rows
Standing dumbbell curls
Preacher curls on machine
Hammer curls
10-15 mins of stretching
Saturday: Cardio
45-60 mins of purposeful cardio
- Walking or jogging
- Elliptical
- Bike
Sunday: REST! Don't do anything!
Try following this plan for 2 weeks. Be consistent! After the 2 weeks if your feeling more confident (and you will) then start adding some weight, write down the weight, monitor your progress. Make sure you use perfect form and ASK FOR HELP if you need it. No one wants you to hurt yourself and most people are more than willing to help.
This is a great plan for anyone trying to get back into the gym. Call me, email, text me, whatever, if you have any questions. Keep in mind that MUSCLE BURNS CALORIE'S AND THE MORE CALORIES YOU BURN THE MORE FAT YOU BURN!!!! Check out this article on how your body works.
Sounds pretty awesome to me......
Here's to finding your NorthStar.
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