Go from zero to hero in one week! No, that’s not going to happen – unfortunately. The key to achieving great physique is determination, grit, and proper planning. There’s no one-week transformation – be it for better or for worse. Determination and perseverance are really up to you, but we can help with tips to plan a workout program!
Consider your fitness goals
Before you start carting out the athleisure outfits, figure out what you want to achieve. Are you trying to bulk up, lose weight, gain strength, or tone some muscles? This will ultimately affect how you plan your workout program. Someone trying to lose weight will probably go for activities that burn more calories, while someone trying to maintain their weight will want to have activities that are less strenuous.
Having a clear idea of what is your ideal outcome helps you gauge progress and keep motivated. Avoid goals like “I want to look good in 3 months”, or “I want to fit into XXS clothing this year”. Keep your fitness goals SMART – Specific, Measurable, Achievable, Relevant and Timely. If you’re unsure what goals to set, here are some examples to help you get started:
Lose 5kg over 3 months, by watching my diet and doing HIIT workouts twice a week.
Increase muscle mass by 5% over 4 months, by doing resistance training thrice a week.
Gain 3kg lean muscle mass in 8 weeks, by weight training thrice a week and increasing their protein intake by 25kg a day.
Plan a balanced workout program
Once you set a goal, you feel a burst of energy pulsate through your veins. Hold your horses! You will need to create a balanced routine so that you don’t overexert your body. Excessive or continuous workouts can cause irreparable damage to your body.
Spread your activities throughout the week. A good benchmark would be 150 to 300 minutes of moderate aerobic physical activities per week. Moderate aerobic activity refers to activities that elevate your heart rate and makes you break a little sweat. Some examples include brisk walking, light jogging, and beginner yoga.
A regular yoga session with Seshy is 60 minutes. Consider booking at least two sessions of yoga weekly, and incorporate evening strolls in your daily routine. This is sufficient for those trying to maintain weight or tone up.
Start slow and make progression
You don’t have to clock 150 minutes of workout right away. Build up your tolerance for physical activities. Most of us spend long hours in the office, and may not already be committed to working out. Suddenly putting your body under high amounts of activities may cause more damage than good. A great beginner tip is to start cautiously and progress slowly towards 150 minutes of physical activities per week.
That said, even small amounts of physical activities are helpful. Walking two flights of stairs when you are going home, or doing simple stretches at home are great ways to get started. Avoid using weights or other equipment when you are just starting to plan your workout program. It is best to understand your body’s tolerance level, and whether it can keep up with the program in the long run. Remember, we are in the for the long race!
If you have injuries or underlying medical condition, it is highly recommended that you speak to your doctor before starting any form of exercise.
Go for a variation of activities
Repeating the same routine for a week sounds fine, but doing that for 6 months is going to be boring. When you’re bored, chances are you’ll lose interest in your grand workout plan. So, a good practice is to opt for a variation of activities. Most trainers will plan workouts for different body parts throughout the week. This helps to minimise overworking a certain area and keeps interest levels high.
Seshy offers a wide range of workouts from acroyoga to Zumba. Planning your workout program with Seshy can make it easier for you to select and schedule workouts in your plan!
A great tip: workout with friends! Adding some motivation and a little bit of healthy competition is always good to help you achieve your SMART workout goals.
Allow time for recovery
Don’t undermine the power of adrenaline rush. Many people getting started on their workout routine find it very exciting and end up overworking themselves. Often, these people injure their muscles and joints, forcing them to stop working out for prolonged periods of time.
Working out too intensely is bad for your body, so it is important to make time for your body to heal when you plan your workout program.
Conclusion
If you fail to plan, you plan to fail. It is highly recommended you take some time to plan your workout program because it helps you gather your thoughts and figure out what works for you. As a beginner, your first plan is not going to be your final plan. Relax, and be okay with adjusting your plans whenever necessary.