You may not be ready for a GymPin yet. May never be, you may be just looking for a basic all round fitness / workout program to aim for a better all round health. Want that that little bit more spark at the next office football kick around. This is a sample ideal workout plan, works for all walks of life. Aspire to it, have it as a goal, or just tag it onto your existng fitness program. Here we cover most things you should consider, talk to friends about and bring onboard for the better you.
If you take all of these tips into account and modify what you need to then you will be on your way!
The ideal plan would be to alternate 2-3 days of high-intensity strength training with 2-3 days of high-intensity cardio.
You could get by with 4 days of exercise if you do them at high intensity. The high-intensity strength training would be 30-40 minutes of circuit training, with no rest or little rest between exercises within a circuit, and a short rest between circuits if you do more than one.
The circuit should work out your entire body, using compound exercises such as the squat, deadlift, pullups, good mornings, etc., and either standing or using a Swiss ball so that you are working out your core.
You should use heavier weights, one set for each exercise, doing them slowly (5 second up, 5 seconds down), and to exhaustion, making sure to have good form on each exercise. You would have a protein/carb shake before and after the workout, and a small meal of protein/carbs within 60-90 minutes of the workout. Water is also important for both types of workouts.
The high-intensity cardio would be something you enjoy doing. You would do interval training, at a rate where you couldn’t talk, with short rests in between intervals. On some workouts, you would incorporate hills.
Remember, these high-intensity workouts are not for people just starting out. You should build up an endurance base before doing the high-intensity cardio, and start the weights with lighter weights, stressing good form.
Here’s how you can achieve it:
Efficient Workouts
Keep your sessions brief, ideally 30-40 minutes. Long hours at the gym don't necessarily mean better results. Opt for high intensity in a shorter timeframe to maximize effectiveness.
Gradual Intensity
If you're new to exercise, start slow. Build your endurance for at least a month before ramping up the intensity. Then, push yourself to elevate the effectiveness of your workouts.
Protein Priority
Protein is often underestimated for muscle recovery and growth. Without adequate protein intake, your workouts won't yield optimal results. Consider incorporating whey or soy protein shakes into your routine.
Stay Hydrated
Hydration is crucial. Ensure you drink water regularly throughout the day to keep your body properly hydrated.
Carb Fuel
Carbs are your body's main energy source, especially during intense workouts. Include carbs in your pre and post-workout meals or shakes to maintain energy levels. But maintain balance. Understand what your basal metabolic rate is and fuel your body accordningly. This will also help you with the choice of protein and smart shakes.
Smart Shakes
Have a protein/carb shake before and after your workout to provide essential nutrients for muscle growth and recovery. Follow up with a small protein/carb meal 60-90 minutes post-workout.
Slow and Strong
Lift slowly in both directions to maximize muscle engagement. Once your form is solid, challenge yourself with heavier weights while maintaining proper form.
One Set to Push Limits
Aim for one set with heavy weights until you can't maintain proper form anymore. Quality over quantity is key.
Multi-Muscle Moves
Focus on compound exercises targeting multiple muscle groups for a more efficient workout.
Balance and Core
Challenge your balance with exercises on unstable surfaces to engage core muscles and improve overall strength.
Enjoyable Cardio
Choose cardio activities you enjoy to stay motivated and committed to your routine.
Variety is Vital
Keep your workouts varied to prevent plateaus. Change your routine regularly for strength training and opt for cross-training in cardio.
Perfect Your Form
Form is crucial for effectiveness. Start with lighter weights to focus on proper form and consider getting guidance from a trainer.
Mastering Hills
Incorporate hills into your cardio routine to build strength and endurance.
Circuit Mastery
Opt for circuit training to keep your heart rate up and maximize muscle engagement without sacrificing recovery time.
Follow these principles, and you'll see significant progress in your fitness journey.
Longing for results without sacrificing hours at the gym? You're not alone. It's time to maximise your workout efficiency to achieve strength, fitness, leanness, and that desired aesthetic.
Believe it or not, a super-effective workout can be accomplished in just 30 minutes, a few times a week, if you optimise your approach.
