Treating your entire body with a workout program doesn’t have to be hard. It’s actually as simple as following a few simple guidelines. And, the best part about this approach is that once you learn what works best for you, you can easily adapt it for your other muscle groups, too.
1. Increase Your Intensity
Whether it’s high intensity interval training or time under the bar, working at a higher intensity is more efficient in burning calories and building muscle. Whether you do traditional weights or a particular exercise, you can always do more reps and sets with the same number of reps and sets. So, just when your body becomes accustomed to doing a certain weight or form, you can push it a little harder to feel your muscles working.
2. Add Sets
This is where intervals come in. Instead of going directly to your chosen weight or form, you can take a minute or two and work your way up to that weight or form. So, if you want to tone your arms, you can work up to a 20-pound weight by working up to 5 to 10 reps with 5 to 10 sets. The more reps you can do without taking a break, the more muscular you’ll be after the session is over.
3. Time Under The Bar
There are no hard-and-fast rules about how long it should take you to work under the bar for your chosen exercise. Some gyms tell their members to move as quickly as they can. Others say to move as slowly as possible. So, it all comes down to your personal preferences. The more you practice at under the bar movements, the faster you’ll go. Also, it’s important to note that working to full tolerance can actually burn more calories than pushing yourself beyond your ability to perform. For instance, if you can do 8 reps and 10 to 15 sets of a given exercise at 50% intensity, then pushing yourself to the point of full tolerance will result in more calorie burning than if you can only manage 6 reps and 10 to 15 sets.
4. Choose a Weight That You Can Carry
One of the biggest reasons people don’t work out as much as they want to is because they don’t have the right gear, or enough weight to work with. But, that’s not the case at all. One way to work out with the proper gear is by choosing a weight that you can carry, like a kettlebell or dumbbells. And, keep in mind, not everyone has access to these kinds of equipment. If you’re having a hard time finding equipment at the gym, you can also buy it yourself or rent it from an in-house personal trainer.
5. Work Your Core
A core strength is a key to any successful exercise program. Your core is what keeps your body upright, upright, and grounded. It’s also responsible for keeping your spine safe in the event of a fall, so your ability to keep your core strong will make it easier to exercise your whole body. Also, it’s the muscles that hold you in a solid stance, like when you’re standing. You need to do some core exercises on a regular basis to stay strong and have a healthy back.
6. Keep It Specific
If your program is too easy, it won’t push you as far as it should. However, if it’s too challenging, you’ll be too overwhelmed and give up. So, the best way to make sure you can stick with it is by sticking with the workouts that are most effective for your goals. For instance, if your goal is to lose fat and gain muscle, then doing a full body workout will result in big gains but little to no calorie burn. However, if your goal is to gain muscle and lose fat, you’ll need to give the workout some time and focus on doing the basic exercises that target your specific goals. The same holds true for strength training. When you’re new to the idea of working out, choose to focus on basic exercises like squats, deadlifts, and bench presses. You can always modify your workout to focus on more advanced movements later on.
7. Keep It Fun
When you’re trying to get into a routine, it can be hard to remember to work out every day. But, that’s the perfect time to keep it fun. Try doing a “show and tell” with your trainer to remind yourself to get out and get your work out in. Another great way to stay motivated is to do fun exercises that you can even participate in with your family and friends. Try doing these fun and engaging exercises at home so that you can keep your motivation from fading.
8. Create Your Own Workout Routines
The internet is a wealth of information about working out and exercise routines. However, it can be hard to decide on the best exercises and routines for you. So, creating your own workouts at home is a great way to give yourself a more personalized workout. This way, you know exactly what exercises to do and how much weight to use. To make it easier, try downloading an app like Shakeology that you can follow along with.
9. Work Your Core
It doesn’t matter how advanced or experienced you are, the main focus of any workout should always be on your core. Your core is the core of your whole body. Without it, you’ll be walking bowlegged, with a big hole in your back, and unable to sit still for more than a minute. Your core is the part of your body that connects your legs to your back, and helps keep you upright and moving. If you want to get a solid workout with your core, start with the plan that’s the easiest to follow and start building from there.
10. Lift Light on the Ropes
Sometimes, a “no pain, no gain” approach can be too difficult for beginners. When you’re starting out, it can be tempting to lift heavy weights. However, this can lead to unnecessary strain on your body, and some people can develop serious injuries. That’s why you should avoid lifting too heavy, or trying to do multiple workouts at once. Instead, start with a light set of weight and build your way up. The nice thing about doing this is that it takes less time, you can do multiple workouts in a row, and it increases your metabolism.
11. Focus on the Basics
As an advanced and experienced exerciser, it’s easy to forget the basic stuff. But, if you work out every day, it’s easy to forget the basic fundamentals, like the different ways you can workout. When you get back into the swing of things, keep these key exercises in mind, as they’re the key to you making progress. Make sure you stay injury free, make sure you stretch and stay active, and keep your routine interesting so that you won’t forget what to do.
12. Work On Your Core Strength
All three of the above exercises are important, but one in particular is especially important for beginners. Core strength is the most important part of any fitness routine. But, don’t underestimate the importance of getting strong and firm. Core strength helps you balance properly, increases your balance, and helps prevent injuries. When you start working out, the core is your most important tool. So, focus on doing this work everyday, at home.
13. Drink Enough Water
When you’re working out, you’ll need to drink plenty of water. However, it’s even more important for someone who’s just starting out because you can easily become dehydrated. You don’t want to drink too much or too little, as it can mess with your body’s metabolism and cause you to become tired. It’s important to drink about 8 glasses of water per day, including a protein shake in the morning.
14. Walk Frequently
When you’re working out, walking is one of the best ways to stay motivated. It increases your heart rate, and is a great cardiovascular workout. Walking can be a very simple form of exercise, or it can be done at a gym. But, if you’re a beginner, walk first so that you can keep your metabolism high while you’re getting your fitness routine up and running.
Stretching is one of the most underrated exercises for beginners. But, stretching is extremely important. By doing simple stretching exercises before and after your workout, you’re helping your body release a hormone that helps your body recover after a workout. And, even when you’re not working out, you should stretch at least twice a day. It’s really important to do stretching, and this is one of the easiest ways to do it.
16. Use a Foam Roller
Foam rolling can be a great way to relieve tension and speed up your recovery. Foam rolling is a way to help loosen up your muscles, while helping them repair themselves. By using a foam roller, you can work on your muscles from the inside. It’s a quick way to get your body moving and doing something that’s beneficial. Plus, your body works hard when you’re in a workout, and the foam roller will help it recover quicker.
17. Incorporate Warmup Into Your Workout
Just like your cardio, your warmup should be a key part of your workout routine. However, you don’t want to work out without a warmup. If you’re a beginner, your body will need extra time to warmup and get ready. Your warmup should include stretches, a few simple exercises, and even some light cardio like jogging or walking. Doing this will help your body avoid getting injured or overworked, and getting ready for your workout.
18. Wear Comfortable Clothes
Don’t work out in baggy clothes. Wearing clothes that are too tight or too loose can make it more difficult for you to move around during your workout. Instead, wear clothes that are loose, but make sure that you’re wearing something comfortable.
19. Eat a Healthy Breakfast
When you’re just starting out, your stomach may not be used to eating large quantities of food. However, this shouldn’t stop you from eating healthy and nutritious meals. Eating a healthy breakfast, like oatmeal or a bowl of plain yogurt with fruit, will give you energy and help you stay focused on exercising during the day.
20. Don’t Forget to Stretch
Stretching is one of the best parts of working out, and you should make sure to do it before, during, and after your workout. This will help stretch and prepare your body for exercise. Before you workout, make sure to stretch your entire body, including your neck and back. After you workout, you should stretch again to keep your muscles loose and flexible.