How to Create Workout Plans That Really Work

by admin

Discover what it takes to create tailor made workout plans, whether for fat loss or muscle gain, that achieve real world results real fast!

We live in an age of information overload, and nowhere is this seen more than when it come to working out. Thousands of online ‘gurus’ offer up cookie cutter workout routines that claim to pack on muscle, lose fat and get you super ripped. The problem is that most of them don’t work.

The result – wasted effort, frustration and failure.

Don’t you think it’s time to flip that script in order to create the best workout routine for you – one that gets real results?

Read on for a blueprint on how to do just that.

Why You Need to Get in Shape

Without purpose, you’re bound to end up spinning your workout wheels – putting in a lot of effort and getting nowhere. But when you have a clearly defined reason to hit the gym, you’re able to consistently exert the passion, energy and application that you need to succeed.

That’s why the very first step in creating the workout plan that really works for you is to identify your ‘big why’ – the thing that motivates you to get up on a cold morning and start sweating.

There are a wide variety of underlying motivations to work out:

  • To look hot for the ladies
  • To be a good role model for your kids
  • To prove to others that you can do it
  • To stop being bullied
  • To look awesome naked

Now, I’m not here to say any one of these is better than any other. If it is the thing that truly motivates you, then it is the ideal ‘big why’ for you. So, pause right now and look inside yourself to uncover the real reason that you’re getting into this whole workout thing.

Types of Workouts

Having identified your underlying reason to work out, you are now ready to start narrowing down your workout schedule options. There are two basic exercise branches – aerobic (with air), such as training on an elliptical machine and anaerobic (without air), such as working out with weights.

In terms of training goals, there are also two options:

  • Weight Loss
  • Muscle Gain

Weight Loss

When we talk about weight loss, we’re really referring to fat loss. Many people are carrying way too much fat on their body. In order to achieve a body that is defined and athletic, you need to get your body fat percentage down to between 10 and 14 percent.

So, how do you do it?

Keep in mind that excess body fat is nothing more than stored energy in the form of calories. To get rid of it you have to create a daily caloric deficit. When you do, your body has to tap into this stored energy source to provide the energy you need that day. The most important way to do this is through calorie reducing nutrition. In terms of exercise, you want to choose a form that will also burn the maximum number of calories.

For a long-time it was thought that aerobic exercise was the best way to burn calories. However, in recent years, studies have found that certain types of weight training may be even better at doing this, while also shaping and defining the muscles of the body.

Muscle Gain

When it comes to building muscle, the general consensus is that resistance training is king. But that is where the agreement ends. In recent times we’ve seen a proliferation of ‘bro science’ that dishes up all manner of training variations to shake up the traditional cookie cutter routines that gyms the world over serve to their members.

In order for a workout program to effectively build muscle it must incorporate the following elements:

  • The best exercises based on optimal physics and natural anatomical motion
  • Progressive overload
  • Varied rep range
  • Tempo
  • Recovery

Beginner Workout Sample

Here is an example of an effective 8-week beginner muscle gain exercise routine for a complete workout newbie. It involves visiting the gym 3x per week and working each body part once per week. As you lower the rep range on succeeding sets, add an extra plate to the weight stack. Give yourself a days’ rest between workouts.

DAY ONEDAY TWODAY THREE
Decline Dumbbell Press

30/20/15/10

Lat Pulldown

15/12

Front Squat

20/15

Push ups

as many as possible

Single Arm Cable Row

20/15/10

Leg Extension

20/15/10/8

Shrugs

20/15/12

Face Pulls

20/15/12

Leg Curl

20/15/10/8

Side Lateral Raise

30/20/15/10

Standing Dumbbell Curl

30/20/15/10

Triceps Pushdown

30/20/15/10

Cable Crunches

30/20/15

Seated Calf Raise

30/20/15

The Importance of Nutrition

Nutrition is far more important than training, whether your goal is muscle gain or fat loss. That’s because you cannot out train a bad diet. In order to lose fat, you need to create a caloric deficit by taking in fewer calories than you burn off. Conversely, to build muscle, you must create a caloric surplus, where you have an excess of calories with which to add lean muscle tissue.

When it comes to food choices, you should eat the same foods, whether it’s fat loss or muscle gain that you are after. Focus on lean protein, green, leafy vegetables, healthy starchy carbs (think oatmeal) and healthy fats like avocado. 

The Importance of Recovery

You don’t build muscle in the gym. In fact, just the opposite – you break muscle tissue down, causing micro tears in the muscle fiber. It is only with rest and proper nutrition that you are able to rebuild the muscle to be bigger and stronger. Most of that recuperation and growth occurs while you are sleeping. That’s why you need to prioritize rest, recuperation and sleep in your workout regimen in order to reach your physical goals. 

How To Choose the Right Plan for You

The best workout plan for you will have the following characteristics:

  • It will be specific to your training goal
  • It will involve exercise that you enjoy
  • It will be built around the optimal movements to achieve your training goal
  • It will have built-in rep range variation
  • It will allow for optimum recovery 

How We Can Help

Looking for a workout routine that will suit your goals, body type and dynamics can be pretty exhausting. Our blog is here to help you out. We review the most common and popular workout routines in detail and analyze if they are a fit to you. With our help, you will be able to build your own workout plan, inspired by the best practices and informed by real science.