What up y’all!
Today we are going to be talking about you kind of workout plan you need to follow in order to lose weight. It can be super frustrating in the beginning of your fitness journey to figure out all of the components you need to put into your workout routine. So, have no fear–I am here! 😉
What I have recommended for most of my clients is this:
- 3-4 days strength training (this is usually done with me)
- 2-3 days cardio
- AT LEAST 1 day stretching
- Create a Workout Schedule
Below I go through each one of these topics so that you have a better understanding of how they fit into a workout routine, and so that you have better success at adding them into a workout routine of your own 🙂
Strength training is anything from going on weight machines (that you can find at all gyms, and sort of look intimidating), to free weights (dumbbells, kettlebells), to bodyweight exercises (squats, pushups, so on). These are all part of the strength training group.
Ladies–don’t be afraid of this portion–seriously. It kills me to see so many women killin’ it on cardio machines but won’t pick up a weight for their whole life. I have clients who hold their first dumbbell with me–seriously. Don’t be afraid! Weights are so much fun and they won’t make you bulky. It’s just not in our hormones to get bulky like our men counterparts.
I have some workouts on my website here if you need some help.
Cardio is the easier portion to think of-we all walk, some of us run, and we have all heard about HIIT, haven’t we?
For cardio, do something you’ll stick to–like walking, jogging, biking, rowing, elliptical-..ing? (I do what I want), even sports–whatever keeps your heart rate up and is the most fun to you (use the term “fun” very lightly, haha) will be your best bet. I don’t recommend what cardio to do because everyone’s different, and we all like different things.
Try starting out at 20 minutes when adding cardio to your workout routine. At first, this is going to feel really taxing on your body–even just walking for 20 minutes, because you’re not used to it! BUT, once you are used to it, you need to start doing something else. We will talk all about adaptations and why in another post.
Huh? Everyone forgets our lovely friend, stretching (insert sad face here). It’s like stretching is worse than cardio.
Don’t shun stretching anymore–do it for your body!
Stretching helps prevent injury and helps your muscles to relax after a hard workout, making it easier for you to recover from all that hard work you put into your body.
Fitness Magazine perks that stretching also helps improve your posture and increases energy, while decreasing anxiety. Who knew stretching could do so much?!
CREATING A WORKOUT SCHEDULE
To make it a little easier for you to schedule your time throughout the week, I recommend writing your workouts down in a calendar every day (or plan it for the week ahead of time). This makes it much easier to hold myself accountable to working out and sticking to my routine.
I literally make a table in Word that resembles a calendar, and fill that out the whole month. It’s easier to print out and fill, so that I always see it (I don’t always open it on my computer, ya know?) and it’s right on my fridge. What a great way to think about fitness when you’re craving that ice cream in the freezer, and then see a workout schedule (sarcasm is surely induced here).
I hope this helps y’all to grow in the right direction! There are indeed a lot of components that go into a workout schedule, but this post really lays it all out and makes it not looks as scary 😉 Good luck on all of your journeys and you’ll reach your goals before you know it!
How is your fitness journey going? Are you still new to the fitness field?