Fat and Out of Shape: How to Plan a Workout

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Sat, Oct 3 - 7:30 pm EST | 5 years ago by
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You’re fat.  You have the strength of a strong Chihuahua and the stamina of a 17 pound cat.  But instead of grabbing a bucket of BlueBell ice cream and slothing into your sofa for a 4 hour block of TV, your fighting spirit emerges from the abyss and you decide to reverse your situation into a healthy one by getting in shape.  What’s your next step?

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Exercise is the ultimate energizer and will help you lose weight as well as gain strength, stamina, confidence.  To efficiently harness the awesome power of exercise, you need to devise a workout plan.

Your workout plan should be targeted at particular goals you have set, but still be expanded enough to help you increase your overall fitness level in areas such as strength, stamina, agility, balance, flexibility, and quickness.

With that in mind, construct a weekly realistic workout plan that you can and will complete.  You want to shoot for at least 3 times a week where you have dedicated a 45 minute block (or more) of time just to exercise.  Ideally, you will be able to include 5 or possibly even 6 workouts a week once you have a better fitness level.

Once you have a weekly calendar divided, assign exercises and muscle groups to each day.  The more days you plan, the more likely you will have some overlap in exercises.  For example, you may choose to be on your legs back to back days (running on Day A and sprinting or walking on Day B).  This is fine.  Your legs are naturally built to endure more work than your arms, but you still want to make sure even your legs have a day off once or twice a week (maybe more depending how hard you train).

Now that you have a weekly calendar planned with a schedule on what muscles and exercises to work each day, fine tune your workout plan to include details.  Exactly how many sets of squats will you lift and how much weight will you use?  How many minutes will you jog?  When do you plan to work abs – before or after you lift weights?  This type of detail is a big assist to your daily workout routine because it takes out any ambiguity and thinking on the day of, and allows you to fully concentrate on the task at hand.

Another benefit to mapping out your workout is you’re less likely to slink away from exercise you want to avoid.  Everything is listed out in the training goals you set out beforehand so to completely omit an exercise without cause would be a betrayal of your own training.  Of course, another pro is in the alternative.  Planned workouts are your guide, but they can always be altered if need be.  For example, if your job bleeds 20 minutes over into your workout routine, you can easily shore up a respectable workout by cutting each of your exercises down a set or if you’re only hitting a set per exercise, by going half reps.

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