Author: Nicole McCray
Working out requires discipline and consistency to get you to your predetermined goal. A great way to ensure that you stay consistent is by creating a workout schedule that you can follow.
Your workout schedule helps reduce resistance since you’ll not have to overthink what you need to do. It enables you to stay on track toward achieving your goals and makes the process easier.
However, you need to understand your body’s requirements to enable you to create an effective workout schedule. They will be different from the next person. You cannot rely on another person’s workout plan.
So, planning your workout schedule is essential. Here are the specific body requirements to consider when working on an effective workout plan.
Everyone on their fitness journey has a predetermined goal that keeps them motivated to keep going and stay on track. So, you must figure out what your specific goals are to help you create a plan that will get you the results.
When determining your goal you want to implement the S.M.A.R.T goal-setting formula. This means that your goal should be specific, measurable, actionable, realistic, and time-bound. These elements enable you to create effective goals that you can track and measure your progress.
Your workout goals will be personal and should be informed by what you want. Some great ideas for goals include;
- Lose 10lbs through weighted cardio working out 3 days a week
- Increase lean body mass by 10% through weight lifting 4 days a week
- Increase cardiovascular strength by running one mile every day.
From the above examples, you notice we’ve not just said lose weight or gain muscle. You need to be more detailed to help you track your progress to see what you can tweak to improve your results.
Your body needs food to thrive and keep you strong for your workouts. However, your calorie intake will be different depending on what your goal is. In the fitness industry, you’ll often hear the terms calorie surplus and calorie deficit.
- Calorie surplus means that the number of calories you consume is higher than the number of calories you burn.
- Calorie deficit means that you burn more calories compared to the calories you consume.
If your goal is to gain muscle, you’ll need to be on a calorie surplus. But, if you want to lose weight, a calorie deficit will be a great fit for you. In the beginning, you can count and track your calories to help you get a feel of how your plate should look.
In addition, you need to ensure that you meet your calorie needs through healthier foods that contain carbs, proteins, healthy fats, and vitamins. This is a great foundation to lay for your fitness journey.
However, if you are on a specific diet and you get to meet your nutrient needs that also works great.
Rest and Recovery
Working out 7 days a week is a good idea if you are only going light on your movements. However, if you’ll be doing cardio or weights, then taking a day or two off in a week is advisable.
Resting can mean no movements during your rest days or you can choose to have active rest where you stretch or foam roll. Doing this will allow your body to recover and give you the energy to keep going.
Recovery is also important and should be something you consider when creating your workout plan. Recovery includes;
- Stretches at the end of each workout
- Getting enough sleep
- Investing in products to help support your recovery
Adding products like compression socks is also great for recovery. Compression supports muscle recovery to ensure that you are good for your next workout session. Stretching helps relax tense muscles and reduce strain on your joints. Getting enough sleep is also important to ensure that your muscles recover from damage and grow stronger.
Adding Fitness Supplements
When planning your workout schedule you’ll realize that when it comes to getting enough amino acids and proteins you might need some help. Supplements like BCAA and Whey protein among others help you meet your nutrient goals.
These supplements are designed to help increase muscle growth and recovery from soreness and fatigue. The best part is that companies continue to formulate different options to help cater to everyone’s needs.
You’ll get vegan supplements, dairy-free, lactose-free, and many others. This means that you’ll find fitness supplements aligned with your goals without affecting any of your reservations or allergies.
Strength & Endurance Levels
When planning your workout schedule, you may want to go all out and get to the more complicated movements and heavier weights faster. However, it is a good idea to assess your strength and endurance levels.
Consider how long it has been since you last worked out, how your diet has been, and how much rest you have had. Then, consider doing a few movements to see how your body responds, or go for a run in your neighborhood.
If you feel that you are good to go then you can pick up a bit faster with your workouts. However, it is advisable to start small especially if your strength and endurance levels are low. You can always build them up over time.
Starting small can look like reducing your barbell squats to 20kgs or going for a cardio session that’s only 20 minutes. Keep in mind that you can slowly grow as your strength increases.
It is important to consider your energy levels when planning your workout schedule. Doing this will help you determine what time works best for you when going to the gym or working out from home.
You’ll often see people on social media advising that you get in your workouts early in the morning. However, for some people, that’s not when their energy is at its peak. Some may prefer to work out in the middle of the day or the evening.
When you work out with low energy levels, you’ll not give your workout session the best you have. So, pay attention to your body and determine what time works best for you, and plan your workouts around that.