Do you want to start getting in shape, but have no idea where to begin? Perhaps you tried to do research, but got overwhelmed by the tons of programs, tips and routines out there that all promise results? Or perhaps, you’ve already begun, but not sure if you’re in the right track? Worry not then because, this post is for you! So read on, and take your first step toward that body you’ve always wanted.
Set Your Goals
The first step to planning your workout routine is to set goals- what is that you plan to achieve with this? Do you want to lose weight? Are you aiming to increase your strength? Or perhaps you desire to gain some mass? Knowing what you want to achieve is crucial because that will determine what activities to include in your routine. Most of the programs out there are geared toward a specific goal. So it would be best to begin by setting goals: determine first what results you are aiming for, it’s easy to get in shape when you’re diciplined.
Next is determining how much time you are going to allot for the routine. How much time are you willing to commit to get in shape ? It would be helpful to write down your daily schedule. This will help you decide how much time you can commit to your routine. Everyday? Every other day? And how long will each session be? In addition to setting your goal/s, determining your schedule will make choosing activities for your routine easier, as you can select what program will make the most out of your time and give you the results you are aiming for.
The next step is to build the routine itself. Like mentioned earlier, this will highly depend on what goal you have set for yourself. For reference, here are sample workout routines to get in shape for specific goals:
Sample Beginner Routine for Weight Loss
Monday: Moderate walking for 30 mins.
Tuesday: Simple strength training/bodyweight exercises for 20 mins.
Wednesday: Moderate walking for 30 mins.
Thursday: Simple strength training/bodyweight exercises for 20 mins.
Friday: Moderate walking for 30 mins.
Saturday: Recreational Exercises (Bike ride, swimming, dance, etc.) for 30 mins.
Sunday: Recreational Exercises for 30 mins.
Sample Strength Training Routine:
(Once a week for six weeks)
Workout 1: Squat
- Kettlebell Goblet Squat (3 sets, 10 reps, 45 sec. rest) – Hold the kettlebell with both hands in front of your chest, and squat down with your back straight and chest up. Descend until your elbows touch the insides of your knees, then put your weight on your heels as you stand back up.
- Back Squat (5 sets, 5 reps, 60-90 sec. rest) – Hold the bar on your traps and stand with feet shoulder-width apart, toes pointing out slightly. Keep your back straight, then sit back as if on a chair. Lower until hip crease is below the knee. Keep your weight on your heels as you drive up.
- Bulgarian Split Squat (2 sets, 8 reps each side, 60 sec. rest) – Start with back foot on a bench and front foot approx. 60 cm in front of the bench, with a dumbbell in each hand. Bend at the knee to lower towards the floor, keeping torso upright, then press back up to the start. Make sure that your knee is in line with your ankle and that your front foot is far enough forwards that your knee doesn’t go in front of your mid-foot. Complete reps on one side, then switch.
- Snatch-grip Deadlift (3 sets, 10 reps, 60 sec. rest) – Hold a barbell with your hands double shoulder-width apart. Push through heels and keep chest up as you drive hips forwards to lift the bar.
- Kettlebell swing (3 sets, 10 reps, 60 sec. rest) – Swing the kettlebell between your legs with your hands, then pop your hips forwards to drive it up to head height, keeping arms relaxed. Let the bell swing back into the next rep, and don’t bend knees much, Multi Complex exercises are a great way to get in shape.
Workout 2: Deadlift
- Kettlebell sumo deadlift (3 sets, 10 reps, 60 sec. rest) – Take a wider stance than in a regular deadlift, then place the kettlebell between your legs. Start by straightening your legs without changing the angle of your torso. Once your legs are straight, push hips through to straighten up.
- Deadlift (5 sets, 5 reps, 60-90 sec. rest) – Hold the bar with an overhand grip, hands wider than shoulder-width apart. Start by loading your hamstrings and straightening your knees. Once the bar is past your knees you can straighten up fully.
- Romanian Deadlift (4 sets, 6-8 reps, 60-90 sec. rest) – Hold barbell with overhand grip just outside your thighs. Hinge at the hips to send the bar down the front of your thighs, and make sure the bar stays close to you throughout the lift. Lower until you feel a strong stretch in your hamstrings, then straighten back up, contracting your glutes at the top of the move.
- Incline Bench Press (3 sets, 10 reps, 60 sec. rest) – Lie on a bench set at a 45° incline, and hold a bar over your chest with your hands wider than shoulder-width apart. Lower the bar until it touches your chest, then press back up.
- Press-up (3 sets, reps until failure, 60 sec. rest) – get into press-up position with hands wider than shoulder width. Keep your abs braced, and lower until your chest touches the floor, keeping thighs off it, then press back up and remember to get in shape add as many multi complex exercises in your routine.
Workout 3: Bench press
- Dumbbell Bench Press (3 sets, 10 reps, 60 sec. rest) – Lie on bench with feet on floor, directly underneath your knees. Hold the dumbbells above you with arms straight, then lower them to your chest. Drive your feet hard into the floor and push the dumbbells back strongly to the start position one of the best workouts to get in shape.
- Bench Press (5 sets, 5 reps, 60-90 sec. rest) – Grip bar with hands slightly wider than shoulder-width apart and squeeze lats together. Make sure you’re pressing in the same line each time. Lower the bar to your chest. Press up powerfully, pause at top, then do next rep.
- Diamond Press-up (3 sets, 8-10 reps, 60 sec. rest) – Get into press-up position, and place hands close together such that the thumbs and index fingers touch. Keep your body in a straight line and brace your abs, then lower until your chest is just above the floor, and then press back up.
- Front Squat (3 sets, 10 reps, 60 sec. rest) – Take bar out of the rack so that it’s resting on the front of your shoulders and your palms face upwards. Keep your chest up as you squat down, then drive up through your heels to stand.
- Dumbbell Jump Squat (3 sets, 5 reps, 60 sec. rest) – Stand with feet Shoulder-width apart, with a dumbbell in each hand. Squat down, then explode up to jump as high as you can. Land softly and go straight to next rep.
Again these are all just examples to give you an idea on how to build your own routine. You can search online or if you got to a gym, get help from some of the folks there to aid you better in creating your own program. Make sure that the program you build will be suited to your level. Also, take note that it is important that you also incorporate warm-up and cool-down routines in your program to prevent injuries and such.
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Meals and Consistency
Once you have built a routine that suits you, next thing to pay attention to is your diet. No matter how much you work your arse off, if the food you are eating are all bad stuff, or if the nutrition you’re getting is not enough, then you won’t get any results, or if there are, very minimal. So start eating healthy, and take everything else in moderation. Not just in food, but start being healthy in habit- if you smoke, drop it, if you drink alcohol, drop it, or at the very least, drink moderately and remember to get in shape 80% is done in the kitchen.
And finally, once you have finalized everything and have started your routine, be consistent. There will be times where you think it’s not going anywhere. There will be times where you’ll be tempted to back out, or skip a session. Persevere. Look back to why you started in the first place. Practice discipline. Consistency is the key. It might take long, but if persevere, you’ll find that at the end of it all, it was all worth it.