How to Create the Perfect Workout Plan For You
Whether you love working out or you hate it, we can all find 30 minutes per day where we move our bodies and get those endorphins flowing. I’m sure you’ve probably already heard the A-Z benefits of why it’s important to exercise so, to summarise it all in a few short words, exercise boosts your mood, energy and productivity levels throughout the day as well as your immune system.
Your choice of activity could be as simple as going for a walk. The exercise you choose doesn’t have to be strenuous. Remember that doing something is better than doing nothing at all.
It’s proven that doing a little exercise will make you feel less tired and more energised, especially for those who are more sedentary throughout the day. According to a study conducted by Dr. Tim Puetz, the reason we feel more energised after a workout is because exercise acts directly on the central nervous system to increase energy and reduce fatigue. With that being said, please don’t exercise if you’re exhausted. Listen to your body and rest when you need to.
In order to create the perfect workout plan, consider the following:
1. Identify the goals you want to achieve
Motivation will only last so long but habit & discipline is what will get you through so its important to know what you want to achieve.
If you don’t know what you’re working towards you probably won’t notice the baby steps of progress you’re taking along the way. You might have picked up a micro habit that you’re not aware of . The small habits you pick up throughout your journey are key to seeing progress/results and you’re more likely to notice them if you have a goal to focus on. Side note — keep in mind that your goals will most likely shift & change during the process just like you will.
Most people are generally great with identifying their general/long term goals. The no.1 goal I’ve heard over and over is to tone up/gain muscle and lose weight, but when it comes to taking action and achieving this goal, people tend to struggle because they have only identified the ‘the what’ part of the process and they haven’t identified ‘the how’: the small goals that will help you achieve your main goal.
Example: General/main goal- ‘the what’ : to become healthier and feel better. Small goals- ‘The how’:
- Eat at least 4–5 portions of fruit/veg per day. Why? Including more fruit & veg into your diet provides you with more vitamins, minerals & fibre which in turn promotes a healthier gut and a healthier life.
- Drink 2 litres of water or more per day. (get a re-usable water bottle to help keep track). Why? Your body is mostly water including your brain and muscles, drinking more will help keep you focused, stabilise energy levels, flush out toxins & aid your physical performance.
- Turn off all devices 1 hour before bed to improve sleep. Why? Blue light emitted from screens disrupt our melatonin levels making it harder to fall asleep. Having at least 7–8 hours of restful sleep per night is vital for your body to recharge and provide you with plenty of energy for the following day.
- Start meditating for 5 minutes per day to help release any stress. Why? Meditation benefits your overall health & wellbeing. Due to the life’s daily stressors it’s important to find at least a few minutes everyday to relax and be calm. You’ll be surprised how 5 minutes of meditation can change your day completely.
All of these are small goals that will ultimately help you to achieve your main goal: to be healthier and feel better. The more specific they are the better.
2. Find a form of exercise YOU ENJOY
I’m stressing the word ‘enjoy’ because the form of exercise you choose should be something you look forward to or at least don’t hate doing. Give yourself the time to experiment. You might not know if you completely love swimming after 1 week but as you progress, your skills develop and you get better in time.
Choosing a form of exercise often depends on your personal goals. For example, if you want to lose weight, you can try doing any type of cardio (walking, running, HIIT, dance, zumba etc). If you want to gain weight then you can try, resistance training or weight lifting. There are almost too many options to choose from nowadays that it’s a little overwhelming. There are a multitude of classes, programs & online videos available that you can try out.
3. Plan, Plan, Plan
I’m sure you already know that planning is key. If you don’t schedule it in to your routine, you probably won’t do it, especially if it’s something new.
Firstly, identify the times and days that you will exercise. Be specific. For example, I will be a doing Pilates class*on YouTube on Monday*and Wednesday*at 1pm*
If you have the choice, experiment with working out in the morning, afternoon and evening to see what works best for you. Research suggests that working out in the morning will boost your mood and productivity levels. However, if you don’t have the privilege of choosing a time that suits you during the day try fitting it around your current work schedule even if you only have 10–20 minutes.
Secondly, work your way up gradually. Our bodies and brain don’t react well to sudden change. Have you ever noticed how you felt when you started school, moved house or after a break up? Your emotions are all over the place. If you’re new to working out, committing to exercise 5 days a week can be quite a shock so it’s better to start off slow. For example, twice a week for 30 minutes.
Final Thoughts
In summary,
- Identify what you want to achieve & how to achieve it.
- Experiment with different forms of exercise & find one that suits you.
- Schedule it in to your routine & work your way up gradually with the amount of exercise you want to do.
Sticking to a new routine is probably the hardest but one of the most rewarding parts of the process. Having discipline and patience is key to developing a habit and once you have it under your wing the struggle does get easier, but rest assured there will still be days when you don’t want to move your body at all and that’s ok.
We are human after all, be kind to yourself, love the good days and embrace the bad days. Remind yourself that there’s no need to feel guilty if you miss a workout. Rest is as important as moving your body.
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