Tuesday, 26 September 2017

How to make your own Exercise Program


   Hello again, today I like to talk about something that I have struggled all my life. And of course, I'm not the only one. It's about losing weight and getting more toned/fit. So I think that now I finally found something that will work for me.

  I do not want to buy any fitness programs or diet programs that cost money. Why? I don't believe that it will work for ME. Because I'm lazy and I do not like to do something that I may not like (exercises).  I know that your health is something that is worth every penny but if I'm going to pay then I want like personal trainer who will go to the gym with me (basically my personal babysitter :D) not some workouts and diet on the paper. So what's the point to buy the program if I'm going to change some of these workouts.  So if you are like me :D then try it. And if it doesn't work for you then I'm sorry that I couldn't help you.


Before I start explaining what might help you  I want to make clear that I am not a professional trainer (sadly). I found it there, Everlast Nutrition



   So the first thing what you need to write down is your goal. What is it?


Losing fat? - You need to be at a caloric deficit
Gaining muscle? - You need a surplus of calories
Get more toned?


  • So if you have decided what is your goal then you have to keep it simple.

   Also, think what have you done past that didn't work!

 I have tried millions of ways to find my own suitable program.   I did Jar full of Exercises what I do like. That kind of thing is fun for me and makes me want to work out. I also tried like 90 days workout,  :D I wrote down on the A3paper workouts what I like to do per week. 3 - muscle training 2 - yoga days and 1 HIIT. So I hoped that I will workout 6 days a week.  Well, I did it like 2-3 weeks and then I found out it was too much for me.

   What do you like/dislike in terms of exercise?

 This is one of the reasons why I wouldn't pay for some of these fitness programs. Because if I dislike some of these exercises it will not motivate me to do it again and then AGAIN I have failed myself. So it's better for me to make a list of exercises what do I like. Then I will select 8-10 workouts what will I do that day.

 Do you like lunges, push-ups, planks, squats and so on.
 So then you have to figure out what do you dislike. Do you have any injuries? So you wouldn't hurt your back/knee/hand...

   How long should I work out? How often?

 I don't have much time to workout because I started blogging again and I love it, so I want to spend more time for that. Then I have a little son, of course, he takes a lot of my time :D  Then I also cook and clean. Fun stuff... :D I am trying to manage my time effectively.

 So I took more realistic plan for myself, 3x per week. If you have more free time then you are lucky and maybe can work out 4-5 times per week. 

 1 hour is enough for me. It will not overwhelm me that now I spent 2 hours training and I'm so tired and so on.  This is your journey, it will take some time. I have learned that I can't get my "dream body" overnight. I have tried so many diets and I believe that you have done it too. Like crazycrazy diet.  Military diet, cayenne pepper diet, cabbage diet, 3day-, 5day-, 7day diet. :D There are sooo many diets. I have to accept that it will take time. You have to take baby steps first, when this is in your routine it will go smoothly. 
  •  So do you workout 3 days per week? and 45min to 1h? Think what you can definitely do.

This is ideal for me. 

 5 min warm-up 
40 min workouts (8-10workouts, or even more)
  1. Hard exercises first
  2. Multi-joint exercises
  3. Single-joint exercises
  4. Stretching

15 min cardio

  • Try to train each muscle group at least once a week. But do not over train it either. 

   Where will you train? What equipment do you have access to?

 Of course in the gym you have more options. But that doesn't mean you can't train at home. If you have access to the internet you can watch some group workouts on the YouTube. Sometimes I do like one-hour BodyBlance, Zumba, Dancing, Core workout ... There are so many options.
 If I have time I would love to go to the gym, but I also live in the countryside. :D

   Intensity

 If you are training with lighter weights it will give you more muscular endurance. But if you are training with heavier weights then you will gain more muscle. Choose the right weights for yourself. When you feel that you can do harden then switch it up.

 If you want muscle growth then you should do 8-10reps (heavier weights)
 If you want to lose weight then do 15+ reps
 If you want strength then do 3-5reps but you have to lift very very heavy weights.
  • Do the most challenging exercises first.
    Four components should be in Your Exercise Program
  1. Type of exercise (What do you LIKE)
  2. How often per week do you exercise
  3. How long are you going to work out
  4. Intensity 

It's all about keeping it simple. There are no miracle pills or short getaways. It's your journey and it takes time. But you will learn so much about yourself, how strong you really are and how beautiful you are. :) So YOU know that you can do it.