Create A Workout Plan

Why create a workout plan? Well you may already have a workout plan and want to add extra workouts to it. Variety is good. On the other hand maybe you haven’t got a workout plan and have been searching for one. Its easy to find a workout online because there are so many, but you need a plan spread out over time. It helps if you know what to do and when to do it over a period of time.

Picking the right workout plan to suit your goals is a must. Burning fat, building muscle, toning muscle or cardiovascular workouts all rely on different exercises. Most people want a bit of everything and this is why they need to create a workout plan.

Some workouts cant be done 2 or 3 days running because the muscle needs to heal before repeating it. That’s another reason to create a workout plan.

In a few easy steps you can create a workout plan that will suit your needs and get you started.

DECIDE WHAT YOU WANT TO GAIN FROM YOUR WORKOUT PLAN

First step. All of them thousands of workout routines out there have one thing in common. They are all working a certain muscle at certain times over a 1 or 2 week period. For a beginner this is the confusing part. What to do? How many times? How often? and when?

So I have created an A4 size file for each main muscle you will work on showing you what to do with what equipment and how many times you can do that exercise in a week. As I said some exercises can not be done 2 days running because the muscle needs time to heal first. If anyone says you can do bench pressing the day after you have already done it they are wrong. Or taking some kind of anabolic steroid.

So look at the workouts below and decide what you want to do and when you want to do it. Then create a workout plan similar to this-

CREATE A WORKOUT PLAN SIMULAR TO THIS EXAMPLE BELOW

If this is all a bit too much for you and you just want a workout plan created for you. You can checkout the 2 programs I have already put together.

This one requires no weights but I advise a small dumbbell set. It is a fat burner and muscle toner – THE 12 WEEK FULL BODY PROGRAM!

Or this one is for people who already own some kind of free weight set up or can be done with a multi gym – THE 15 WEEK WEIGHT AND FAT BURN PROGRAM!

A FEW TIPS TO HELP YOU DECIDE YOUR GOALS

Watch this quick video to get an idea on what type of exercising you should be doing to reach your desired workout goals. Here are 5 different types of exercising to help you decide what you should be doing and when. It is important to understand what outcome you get from what kind of exercise.

THE WORKOUTS

Second step. These workouts can be printed off, screenshot or just kept on your device for viewing. if you want to print off just click on the image to open the full A4 size image then save and print. Also you can use the backs to mark out what days you will and did do the workout.

Although I am very busy I always find time to create more A4 files and workout videos for your routines. You may already be doing some muscle zones and just want to add more to your routine.

These cardio punch workouts were created by Fitness1stSteps. If you have a punch bag then you can achieve great benefits from these structured workouts. As a result you will build stamina, power and tone up the upper body muscles. They are also a great way to help your body stay flexible if you are doing plenty of weight lifting.

THE VIDEO WORKOUTS

Below is the playlist to the 15 week program I created. It is full of individual workouts that you can add to your workout plan. The cardio workouts with light weights can be done one day and then a days rest before done again. Whereas the heavier weight training needs longer healing time for the muscle.

I am adding more content all of the time so make sure you come back to check now and again. You can subscribe to my youtube channel here if you wish to be notified about my uploads. As well as keeping you informed it will also help my channel grow.

DIET CHANGES

Finally. By now you should have some idea of your fitness goals and have enough knowledge to create a workout plan. Don’t worry if you are not too sure on your plan because it can always be changed. The more exercise you do the more you will start to realise what you need to be doing.

Finally your last step is what changes should you make to your diet. There is no diet plan here but I have some pointers for you to screenshot and work into your new lifestyle. Getting the workouts done is one thing, but it is equally important to keep an eye on your diet. Diet makes a massive difference to your progress-

• Try some high protein foods in your diet throughout this program
• Avoid fatty foods
• Steer clear of sugary foods
• Always eat loads of fruit, veg and salads
• Eat brown bread NOT white
• Don’t touch sugary drinks(no added sugar or diet drinks are ok)
• Grill foods instead of frying
• Try vegetarian equivalents to the foods you like
• Lower your carbohydrate portions
• Keep an eye on alcohol consumption

Keep all this in mind and slowly change your lifestyle, fitting things around your healthier diet and your exercise, NOT the other way around. Also if you create a workout plan which involves a fair bit of heavy weight lifting. Make sure you are getting enough protein. I personally am a vegan & eat a normal healthy diet. In the mornings I have 2 scoops of protein in a herbalife meal replacement shake.

In addition to helping people out, I love to know how they are getting on. So let me know via any of the Fitness1stSteps media links which can be found on the CONTACT page. GOOD LUCK!