#Gym schedule creator how to
#Gym schedule creator download

HereвЂ™s the good news: weight training is the fat-burning prize fight victor, and efficiency rules all. Why spend two hours in a gym when you can get just as much accomplished in 30 minutes, right? Now, no matter how much time you have, developing the most efficient workout is crucial. If you can do an hour a day, thatвЂ™s fantastic.Д«ut maybe you have a wife or husband, three kids, a dog, two jobs, and no robot butlerвЂ¦then maybe you only have thirty minutes, twice a week.ДЄlso, break up your workout! According to the American College of Sports Medicine (ACSM), if you accumulate three 10-minute bouts of exercise throughout the day to total 30-minutes of exercise, then that is as effective as someone who does one 30-minute bout of exercise. QUESTION 2: How much time can you devote to exercise? If your goal is to gain 5 pounds of muscle then a reasonable end-point should be at minimum 10 weeks.

T imely вЂ“ Your goals must have a timeline for completion.

Another thing to remember is that your goals need to be generated by you and you alone!

R elevant вЂ“ Your goals must be relevant to your particular interests, needs, likes/dislikes, and abilities.

For example, gaining 5 pounds of muscle should realistically take about 10 weeks Remember, a realistic amount of muscle mass to gain per week is about 0.5 pounds.

A ttainable вЂ“ Your goals should be realistically attainable.

To track your progress you will need body composition equipment that is designed to assess your fat and muscle mass.

For example, I want to gain 5 pounds of muscle. M easurable вЂ“ Your goals must be measurable so you can tell if youвЂ™re making progress or not.They must be clear and easy to understand.

S pecific вЂ“ Your goals must specifically state what is to be accomplished.These goals will shape HOW you build your workout.ДЄn effective way to create goals is by using the SMART method, which stands for s pecific, m easurable, a ttainable, r elevant, and t imely. Whatever your goals are, itвЂ™s good to write them down and be aware of what youвЂ™re trying to accomplish. Are you preparing for your first 5k? Swell.Are you trying to bulk up or build muscle? Great.Are you trying to lose weight? Awesome.Step #1: Determine Your вЂњGet in ShapeвЂќ SituationДЄs Coach Staci lays out in the video above, we need to answer a few key questions when designing a workout:

#Gym schedule creator how to

Step #9: How to record your workouts and progress.

Step #8: вЂњHow many days per week should I train?вЂќ.

Step #7: How to create supersets and circuit training workouts.

Step #6: вЂњ How long should I exercise for?вЂњ.

Step #5: вЂњHow much weight should I lift?вЂќ.

Step #4: вЂњHow long should I wait between sets?вЂќ.

Step #3: вЂњHow many sets and reps should I do per exercise?вЂќ.

Step #2: вЂњWhat exercises should I do to lose weight (or build muscle)?вЂќ.

Step #1: Determine your вЂњGet in ShapeвЂќ situation!.

OKAY! Are you ready to start building your own routine and want to know how itвЂ™s done?

#Gym schedule creator download

You can download our free guide, Strength Training 101: Everything You Need to Know, which covers all of this stuff in a single guide: WeвЂ™ve also created a free resource for folks who want to build their own workout but would love some more specific direction and instruction. Now, if youвЂ™re more of a вЂњfigure this stuff out on my ownвЂќ kind of person вЂ“ weвЂ™re going to dig into how to build your own workout plan today! Want a customized workout plan youвЂ™ll ACTUALLY do? Learn more: We get to know your story and struggles, your goals, and your lifestyle, and develop a workout plan that fits your schedule. We build customized workouts for our Online Coaching Clients and would love to have you. Now, if youвЂ™re somebody that wants to skip all of that, and JUST want to be told what exactly to do: Not only that, but itвЂ™s easy to overcomplicate this process вЂ“ there are an infinite number of exercises, sets, reps, and programs to choose from.

IвЂ™m gonna help build you a custom workout program, step-by-step!ДЄfter all, a workout should be developed around a personвЂ™s age, goals, nutritional strategy, free time, etc. I get multiple emails and messages per day asking: