Lifetime Schedule

What is most common excuse for not workiout? Survey says: “No time.” But examine that excuse at close range and you’ll see it’s usually about something deeper. If you look closer and try to figure it out. Typically, it’s about lack of motivation, lack of enjoyment, negative associations, fear or maybe low self-esteem. We found that if we are less trouble finding any time for social networking, television, or even dull household tasks. Because there simply aren’t the same steep psychological barriers to those activities. “Most people are in denial about their health. We all have reasons for not exercising, but it all comes down to time management and fear. Fear you’ll get hurt. Fear of embarrassment. Fear of failure. But what we’d be better off being afraid of, is what will happen if we don’t exercise. How will a sedentary lifestyle be affecting you next year? In five or 10 years?. Will you have time for multiple doctors appointments?. “Will you have the time and money to take medication every day to treat high blood pressure, high cholesterol or diabetes?”. We should understand, what do you stand to gain by finally taking your health off the back burner?. If you want to exercise, you’ll make the time. There’s point that u can choose to make your lifetime schedule :

Pick your Goal

There is no point in choosing a workout program if you haven’t yet picked your goal. It’s like going to the supermarket with no idea what you’re buying and coming home with all the wrong things. So decide what it is ? that you won because if you want to become a runner if you want to be able to pull up or if you want to lose weight you need very different exercises.

Choose Your Location

Are you going to be living up in your living room ? jumping up and down on the bed and on the sofa or you’re going to grab those trainers and hit the streets for a road run. Are you going to check out the local park and kick all the kids off the play equipment because you wanna be practicing your pull-ups ? or are you going to take the plunge and head down to your local gym and try out the cardio area classes ? or wait zone get available just like an important date in your diary the gym ? or your workout now needs to be scheduled in so get out your phone your calendar ? or your diary ? or whatever you’re using and plan it in how many days can you fit exercise in. Now you don’t have to be there that long think 20 minutes for a lunchtime break or just 45 minutes to an hour in the evening but if you don’t have time we’re not going to make it work.

Work It Out

So you’ve decided how many days a week you’re going and you decide what you want to do now ?. How much time do you really have. I generally get my clients to just do 10 to 15 minutes of cardio. It’s very boring for me standing there while they just do some cardio. Because most people know how to do cardio and I want to show them how to do the weights so I generally say 10 minutes is perfect to hit and make interval training. I mean let’s go for a jog for 30 seconds then a sprint for 30 seconds or 15 seconds sprint 45 second job or one of my favorites two minutes run 30 seconds complete standstill two minutes run so all of these will actually get your heart rate going crazy. You’ll feel like a snow globe inside and I promise you will be far more sweaty and far more of breath then the lady next to you who’s been maybe two hours at the same speed she could practically do her nail varnish finally reps and sets one of the things you guys always ask me for it can be confusing but my number one rule is to listen to your body if you can feel that lactic acid burning sensation in your muscles and you really feel you couldn’t possibly do one more squat or one more bicep curl then you’ve reached your point. That’s fantastic but if you feel you could have done more if you don’t feel any kind of burn if you’re doing leg day but you feel in your biceps that we’re doing is completely wrong and you need to read just everyone’s body is different so listen to it. It will tell you what you’re doing and just aim to really feel like you’ve worked hard you shouldn’t be able to be reading your book or texting your friend while doing your squats now there is some science behind it and there are some things to stick to if you kind of want to have a bit more of a guideline.

Strength Training

If you want to get stronger, it’s recommended you do between four to seven reps. this means you’re really weak and want hit it hard there isn’t very many but that’s because it’s incredibly heavy and you’re going to have to give yourself between three to five minutes rest because your muscles need to recuperate. You couldn’t possibly go again straight after because it was that hard the rest is very important but during this time if you find standing there feeling a little bit awkward then I recommend doing an active rare so maybe add in an ab workout or maybe do some skipping or do a completed for an exercise in a different muscle group. The perfect example of this would be five reps and five sets you’re making sure that you’re working we had this does take longer so please remember on these days you may need a little bit longer at the gym or you need to reduce down the amount of exercises that you are planning.

Hypertrophy

Which is all about showing some definition, in this example you want to do between 8 and 11 reps and between 3 to 4 sets so a great example of this would be 3 sets of 10 bicep curls squats anything you like and again the rest here it needs to be between 1 to 2 minutes so I generally get my clients to skip or I get them to do squat.

Endurance

I know a lot on your workout plans this is perfect for a lot of you who are at home and don’t have access to a gym because you don’t really need so much of a weight here you can do a lot more bodyweigh. You can basically do a lot more but a lot less weight so for examples 30 lunge jumped 40 hill climbers. It’s a lot of reps but not very high weight and for that example you don’t really need much of a rest so about 30 seconds is perfect but remember to listen to your body on all of these because only down to you who knows how hard you’re working right.

Now it comes down to creating your actual workout program I recommend using your phone on the note section choosing the days that you have and then choosing the parts of your body that you want to pick next you want to pick maybe five exercises based on your lifetime schedule.