Top Workout Plan and Routines

Workout Plan and Routines

More and more people are aware of the importance of fitness programs and its role in keeping body fit and healthy. Many people are unhappy with their body shape and desperate to good body posture. They are ready to spend good money for the right kind of solution and make their body toned the way they always aspired.

How to Plan our Workout?

Though there are plenty of fitness programs available, it is very difficult to mention which program is the best of all. Each individual may find one or other fitness program is the best depending on that person’s physical and biological factors.

Workout Plan and Routines Even if we choose one of the most effective fitness programs, we may still not be able to achieve our desired results unless we have dedication and passion to work out on regular basis without any break in between.

For effective results from our workout, we need to follow the points mentioned below.

  • We need to be focused and discipline. Set our fitness goal for each period.
  • We need to be very organized in our activities. We have to plan well for the time required for our fitness programs. It is better to change our fitness practice timings on each week depending on our work schedule.
  • Good time management is necessary to keep perfect balance between our fitness practice schedule and other daily routine works.

These steps will make our daily workout more effective and enjoyable. When we begin enjoying our fitness program, we develop an interest to continue with it and make it a part our daily schedule.

Workout Plan and RoutinesWorkout Routines

Every personal fitness trainer may have different views about the ways of strength training routine. However, the fundamental aspects of all the strength-training programs are the same.

Research studies show that weighted resistance training is the ideal workout than cardio to burn calories and reduce fat in our body. When we want to spend more time at the gym,  consolidate all type activities into a one that would offer the benefits of cardio as well as weighed resistance activities, depending on what facilities are available at our fitness center. While resting, instead of just sitting down somewhere, we should move around and try some workout on cardio machines  or  practice on the stationary bike, jump rope. Keep all the weights aside, and try more reps without getting over strained and over exhausted.

Fitness Guidelines
  • We need to know our fitness goal and develop own strength training routine to reach that goal. Be patient and maintain consistent strength training routines. Our strength training routines must be regular and consistent in order to get the optimum results.  
  • Take enough rest in between each work out. Adequate rest is required to avoid muscle fatigue and body injury. It is advisable to take at least one-day or even more number of days rest after each strength-training program to get the optimum results from our strength-training program. Eat adequate food, do regular exercise and take enough rest.
  • We need to choose the type of exercises as per the requirement. If we want to make biceps bigger, we have to work out for building muscle strength. 
  • Set different strength training methods for different fitness goals, whether it is for fat reduction, weight gain, hypertrophy, or something else.
  • There is no short cut for success. We have to change our lifestyle, if necessary. We can alter our lifestyle by replacing all our bad habits with healthy and good habits to get the better and faster results. 
  • We need to change our strength training routine in every 4-6 weeks to prevent body exhaustion and to make your overall fitness program more enjoyable. 
  • Seek advice from our fitness expert when we need to make any changes in our routine fitness program. Make some changes after each break and those changes keep us stronger while progressing with our fitness program.
  • Choose workouts that work with all muscle groups. Our strength training routines should work with all the major muscle groups that include biceps, triceps, shoulders, chest, back, abs, quads,  hamstrings and calves – in your body for at least 1 to 3 times per week. 
  • Machine fitness programs are the better options than free weights for specific muscle training. 

The basic idea of these guidelines is to develop the most ideal and safe strength training routine that can make our journey to achieve the desired health and fitness benefits more effective.

Workout Plan and Routines Try Multiple Fitness Programs

If we are very interested in building our body fit and healthy, it is very much necessary to update our knowledge. There are many resources available to gain knowledge about different fitness programs and supplements. One needs to keep updated about the latest fitness programs and supplements available in the market.

There are millions of websites available on the internet that offer plethora of information about modern fitness training programs and supplements. Some of these fitness-training programs are free to download while few others can be downloaded for a price.

How to update our knowledge?
How to enrich our knowledge and update with latest news in fitness training programs, food supplements and related areas? Here are few points.
– Go through the latest news and updates displayed on your fitness club message board always as this can offer you lots of input about latest developments.
– Go through the e-books available on the internet. Learn more about nutrition and body supplements. Watch videos of latest fitness practices and gain more knowledge about the same. Keep a copy of e-books for future reference.

–  Learn about the different training programs and its feasibility. Identify training programs that are most suitable for full gym center or for home where no fitness equipment are available.

–  Have good collection of e-books and normal books on fitness, food supplements, and vitamins. Keep multiple options and resources available to choose for reading. That makes any fitness freak very much updated about the latest trends.

– Become an active member in nearby sports club or fitness club. Participate in all their program and this will help you to network with many fitness experts.

Take the advantage of multiple choices that are available to us always. Do not get stuck with just one type of fitness programs, one type of supplement, or one e-book instead try multiple things.  


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7 Exercise Mistakes That We Should Avoid

7 Exercise Mistakes That We Should Care About

7 Exercise Mistakes That We Should Care AboutDue to lack of proper training and practice, many people make mistakes while working out at the fitness center. People often rush to finish their workout during weekdays due to their busy schedules and such hurried approach would often become a cause for committing more mistakes during the workout.

We need to check whether are we making the best use of our time when we exercise or are we making some major mistakes that may adversely affect our long-term fitness goal.

What are the effects of Exercise Mistakes? How can we minimize such mistakes?

Exercise mistakes can cause injuries to our body and that eventually become counterproductive to our fitness goal. Workout mistakes could harm our body and affect our overall health.

There are few things that we must do and must not do while working out at a fitness center so that we will reach our ultimate fitness goal without causing any injuries to our body.

What are the Common Exercise Mistakes?

1. Hurry to get results

People usually visit their health centers only when they have some issue with their body weight such as obesity, heavy tummy, etc. or when they want to tone their body and become attractive. When people realized these short-term goals, they often stop continue their workout after that.

Very often, people try to get quick results from their workout program. To get faster results, they often end up choosing exercises that are too difficult and not always matching to their fitness level. This will eventually put their body at risk. (Read: Regular exercise for beginners)

Solution: Start with an exercise plan that considers our current workout regimen. Be patient to see the results and take own time during the workout.

7 Exercise Mistakes That We Should Care About2. Set unrealistic Goals

We come across many advertisements about health fitness programs that guarantee quick and unrealistic results in a short period. These are just money making tricks. Do not get carried away by those promises because their promises are very unrealistic to believe.

Nothing can be achieved without working hard at the Gym. Set our fitness goals that can be achieved with our current physical status and workout practices. We need work out a considerable amount of time and need enough rest in between our workout to start seeing some good results in our body. Instead, if we become more aggressive, it can affect your fitness program and harm our body and mind afterwards. ( Read about Fitness and Psychology)

Solution: Set realistic goals that we can achieve.

3. Not Seeking Advice from Experts7 Exercise Mistakes That We Should Care About

We happened to see many men complaining about shoulder pain after benching exercise or back pain after squatting practice. It is very much necessary to keep our doctor and fitness coach in our loop at least for a period of one month or two for us to learn proper exercise technique and program-design strategies suitable for our body. Always ask their opinion and suggestions before starting with any workout programs and while making any changes in between. This will ensure that we are working toward strengthening our body and adding muscle with minimum risk of injuries.

Our doctor can advise us on certain things that are good for our body structure and age. An experienced fitness professional can teach us some of the most effective workout techniques that suits to our body. Following the fitness expert guidance will help us stay away from many such workout injuries.

7 Exercise Mistakes That We Should Care About4. Over Exercising

People often get overwhelmed with the idea of doing exercise and they tend to work out very frequently. Frequent exercising can cause our body gets exhausted very fast. Weak body causes more damages and injuries during the workout.

Taking exercise to the extreme levels can result serious health issues. Some people place exercise as the core of their lives and feel compelled to exercise beyond their limits, in a desperate attempt to burn more calories and get faster results. Compulsive exercisers build their lives around their workout. They get distressed when they are unable to exercise as much as they feel they required to exercise. We need to identify such disorders within us and stay away from such compulsions. Set a realistic approach towards our fitness program and goal. Get help from a certified fitness trainer to determine what exercise is good for us at what level.

Solution: Limit our exercise timings according to our physical conditions and personal constraints.

5. Improper Breathing during exercise

Though breathing is an involuntary function of a body, Proper breathing is very essential during exercise. An experienced fitness professional can teach us how to breathe properly while doing exercise. Improper breathing and lack of oxygen can cause faintness.

When we do aerobic activities like running or swimming, following a right breathing pattern will ensure that all our muscles in action are getting enough oxygen to keep proper contraction during exercise and work better. Proper breathing is central to all types of exercises including yoga, weight lifting, and Pilates. Always breathe through the nose and not through the mouth. Try to breathe too shallowly and be very careful while working out.

Solution: Seek help from fitness experts and learn how to breathe properly.

6. Inappropriate Size Weights

7 Exercise Mistakes That We Should Care AboutChoose the inappropriate size weights for strength training is another mistake that people often commit during their workout. Weight lifting is too heavy to practice. Improper weight can often cause injuries to our body. Using too light weights will make our exercise session very ineffective.

How much weight we can take? 1 RM or 1 Rep Max is the weight that we could lift on during exercise for the first time. In case of strength training program, we should set this weight limit at around 60-70% of Rep Max. How to determine our Rep Max? Find out  the weight that we can lift normally. In normal case, our RM should be not less than 8 times and not more than 15 times of that weight. We can start our exercise with 8 times initially and as we get stronger after few days, we can increase this level up to 15 Rep Max maximum.

Solution: Consult a fitness trainer to determine the suitable amount of weight for our body size, strength and our workout program.

7. Not Drinking Enough Water

Working out at our fitness center can cause lots of water loss due to perspiration. We need to drink lots of liquid and water to keep our body hydrated even when we are not working out. When we exercise, we need to drink more quantity water in order to keep our body hydrated. When workout, men should drink a gallon of water and women should drink almost 3/4 gallon a day to keep the body hydrated well during exercise.

Solution: At the end of every one-hour exercise, drink at least 16 ounces of water. We need to drink at least 1 to 2 cups of water about 30 minutes before we start our exercises.


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