Where to begin? Part Two

So far you have determined what your long term goal is, how many times per day you will be eating, how many calories per day for workout days, and for non workout days should be ingested. With this, you know how many calories you need to burn per workout to reach your daily and weekly calorie deficit goals.

Now you need to figure out what you should do while you are either at the gym or at home in order to properly burn those calories and get into the shape you want to get into.

Ok, let’s begin by focusing on some of the basics.

Consideration should be given to the following categories when contemplating a fitness and workout regiment.

You should consider flexibility, balance, strength, and endurance. Every workout should consist of elements of the categories we just mentioned.

What approach should you take?

I advise most of my clients to start with a total body approach to fitness – one that incorporates all of the above elements in the design and implementation of a workout regiment.

Anatomy of a proper workout

Start with a light warmup and stretch – this could be a brisk walk on a treadmill or if the weather is nice enough, outside. If you have broken a sweat, perform some moderate stretches, holding each pose for at least 20-30 seconds. Start with your legs and work your way up – since you will be engaging in total body workouts, you should be mindful to stretch as much of your body as possible in preparation for your workout.

Three total body circuits

Each total body circuit should consist of one exercise per body part of 12-15 slow repetitions starting with your legs and working up to your biceps and triceps. Either use a weight that you can perform the last few repetitions with some difficulty. Rest for about 15 seconds between body parts, if at all.

In between circuits, you should rest for at least a minute and a half. Then repeat the process. You are allowed to perform different exercise for each body part per circuit OR you can simply repeat the 1st circuit twice, if you are comfortable with it.

Following your total body routine, you can engage in 15 minutes of consistent, steady but moderate aerobic activity, be it brisk walking on a treadmill, bike riding, or use of an elliptical machine.

Once you have completed your workout, stretch deep and slow, holding each stretch for at least 30 seconds.

Go home, eat and rehydrate.

Perform your routine every other day (Monday, Wednesday, Friday) until you have the endurance and strength to perform a fourth alternating day.

Tags: exercise, fitness, get in shape, total body workout