Hailey Andrew
May 12, 20213 min
What are the right and wrong methods to creating the proper workout plan? Are there any? Before answering the question we need to know more about the you. What kinds of changes are wanting to be made? More tone? More muscle build? Trim fat? Gain weight? With this knowledge, a perfect workout plan can be created. No matter the starting point, progression relies greatly on discipline and efforts. With that in mind, it may be difficult to find the right fit, however with the proper knowledge, one can discover their right program.
Male or Female, if are you wanting to gain more muscle, you have to challenge those muscles and lift weights. As you lift the weights it causes the muscles to tear, which is its natural reaction in order to grow stronger muscle fibers. These slight muscle tears are what cause the sore muscles. The body needs proper recovery time to heal the tears; therefore separating muscle groups is the best way to workout.
Does this mean that a full body workout will not bring desired results?
This is a loaded question. As discussed before it really depends on the goals one desires. Full Body workouts are great in engaging all muscles groups in a variety of different exercises. These workouts do not bring the muscle groups to such exhaustion as a single targeted muscle workout might, however since muscles are still engaged it will bring results. If the goal is to build muscle, the best program is to split muscles groups into specific training days. If the desire is to workout and become healthy all around, full body workouts are a great choice.
Often time’s people will mistake the number on a scale for their personal progression. Consider this: body weight will fluctuate 3-5 lbs in one day. Transformations from an overweight body type can be deceiving while looking at a scale. Intake of fluids and food play a major role in ones weight. Not only is sustenance a daily fluctuation, but also in the long term your body may trade off in gaining muscle for losing fat. Even a runner’s workout routine that is pure cardio will create stronger muscles in the legs. Muscle weighs more than fat. Therefore, these transitions will cause in increase, decrease, or no change on the scale. The combined results of weight loss through a diet and exercise will vary based on body fat percentage and given muscle mass.
Age, gender, weight, physical activity level, and interests are all factors that play a role into creating the perfect workout plan. It is important to stay positive throughout the whole process as weight fluctuation may occur. As you engage the muscles they will begin to get stronger. Splitting up the muscle groups into hour long workouts throughout the week will allow the targeted muscles proper time to recover and gain strength. Below you will find a generic workout guideline to follow that will allow the proper rest for the body while also increasing heart rate to burn more calories through cardiovascular exercise (cardio).
Monday: 45 mins of Push Leg Exercises (Quads, Calves) & Light Cardio (example: Stationary Bike 10 mins)
Tuesday: 30 min Push Arm Exercises (Triceps & Shoulders) & 10 min Core & 15 mins Cardio (Elliptical)
Wednesday: 45 min Pull Legs Exercises (Hamstrings & Glutes) & light Cardio ( Incline Walk 10 mins)
Thursday: 30 Min Pull Arm Exercises (Biceps & Forearms) & 10 mins Back & 15 mins on the Rowing Machine
Friday: Full Body Weight workouts 30 mins & 30 mins Cardio of your choice