To make it easier for you to succeed with your home work out routines, there are 6 tips to keep you on track.
1) Have a Plan
What are your fitness goals? It’s important to know what you’re trying to accomplish and put it
down on paper. Make sure your goals are achievable to you. Keep them where you’ll see them often. The bathroom mirror is a good place.
2) Make a Schedule
Writing down the days and times for your workout in advance will prevent the “I just couldn’t squeeze it in today” excuse. Start with just three days a week for 30 minutes. This is plenty of time, with the right workout, to get or keep your body in shape.
If you are just starting, you should pick an exercise that targets different muscles in different areas of your body. Perform these exercises with extremely light weight. Remember, in later weeks you can increase the weight. You should do around 8-12 reps. Once you have done each exercise once, you have finished. In week one, you will only do this workout routine twice per week. You will most likely be sore after this workout, it is important not to workout hard while you are still sore because this means the muscle has not fully grown back yet.
Now for the second week, during the second week you will start to increase the weight. Your goal this week is to have made it up to enough weight that you can only do 12 reps of each exercise. However, still add wait slowly to prevent injuries. This is necessary in order to work out efficiently because it will lead to greater muscle growth in the long run. You should keep a chart of the weight you lifted last time so you won’t forget, and you will know how much weight to increase. This will also serve has a motivator because you will see your improvements. You still are only going to perform your routine twice in week two. Make sure you have at least a full day of rest in between workouts.
3) Keep it Simple
Your at home work out routines don’t have to include every exercise under the sun or even any equipment. Body weight exercises are very effective at building muscle and burning fat. Pick 3-5 exercises and do them for 4 weeks. Challenge your body, though, by steadily increasing the intensity of each workout.
4) Switch Things Up
The real key to get in great shape is periodically changing your workout. Doing the same routine over and over again leads to boredom and fitness plateaus. If you’re not making any progress and you hate what you’re doing, how long will you stick with it?
5) Record Your Progress
Keep a log of your workouts. Write down what you did, for how long and your perceived level of exertion. Record your measurements periodically, too. Don’t get hung up on your weight, though. A better gauge of your progress is how your clothes fit and how you feel.
6) Remember to Eat Right
You can exercise all you want, but without the best nutrition program, you won’t make much progress. A good diet emphasizes high quality protein including meat, eggs, dairy, nuts and beans, lots of vegetables and some fruit. Foods high in the “healthy fats” that should account for the majority of your fat intake include fish, fish oil supplements, nuts (peanuts, almonds, walnuts, etc.), seeds, and olive oil.Make as much of it organic, free-range, and wild caught as you can afford. Avoid highly glycemic foods and foods that are processed or unnaturally low-fat. If you wish to do more effective exercises, a good place to start is what you put into your body. Eat a healthy amount of protein, eighteen percent daily, and a healthy amount of fatty foods, thirty percent daily, and you will be setting yourself up for success. In terms of what exercises work best, squats, back rows, and bench pressing work wonders because they work out large muscle groups and allow for overall growth. They also take the same amount of energy. While you are doing your squats, it may be a good idea to consider that doing only five repetitions of however weight you can handle will do best to build muscle and increase testosterone levels within your blood. By doing three sets of each exercise, you are most likely for an increase.
Resting adequately in between is equally important because of how your body must take time to stop and relax, or studies show your testosterone levels can plummet up to a full forty percent! This is a shocking figure and should not be overlooked when planning a healthy exercise regimen.
Continue until you reach these goals and they are constantly trying to take things to the next level. For each new session start all over and try to lift heavier weights and lift more aggressively than the day before. It is this mentality of continuous improvement that makes athletes as successful as they are. By incorporating some of these mindsets and mentalities in your own training, you will immediately feel what a real workout feels like and consequently you will start getting better results.