Unlock Your Fitness Potential: Tips for Crafting Your Perfect Exercise Plan

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Are you ready to kickstart your fitness journey but not sure where to begin? Crafting an effective exercise plan is crucial for reaching your fitness goals and maintaining a healthy lifestyle. Whether you're aiming to lose weight, build muscle, or improve overall wellness, having a well-thought-out strategy can make all the difference. In this guide, we'll explore 15 essential tips to consider when creating your exercise plan, helping you design a regimen that's both effective and enjoyable. Setting Goals Establish Clear Objectives Before diving into any exercise routine, take the time to define your goals clearly. Whether it's shedding a few pounds, running a marathon, or simply feeling more energized, having specific objectives will guide your journey and keep you motivated along the way. Make sure your goals are SMART: specific, measurable, achievable, relevant, and time-bound. Knowing Your Why Understanding your personal motivations for wanting to get fit is equally

Tips for growing muscles and gain more mass

How to build muscles is not an easy step guide to build in my opinion, there are several ways of doing it and 100th of exercises that can be used to do it. But we can write down some tips and hopefully give you some ideas on how to improve your growth.

Muscles and proteins

chicken and vegetables
Photo by Sam Moqadam on Unsplash

To build muscles you need to provide the muscles with the correct amount of energy in form of protein. For this to work correctly, you need to consume the correct amount of protein for you. The numbers on this that I have found are 0.7 - 1g of protein per pound of lean body mass or 1.6 - 2.2g per kilogram of lean body mass (lean body mass (LBM) in simple terms are total body weight (TBW) - body fat (BF). In my case, this means that I should eat 128 - 176g of protein (LBM ~80kg) per day. This calculation does not change based on the protein, I have not found any overwhelming proof that one source of protein is better than another (animal protein or plant-based protein), I use both in my diet. My only suggestion in this is to try and get most or all from food and minimize supplements.

How many sessions per week per group of muscles

Picking up dumbbells at training facility
Photo by Anastase Maragos on Unsplash

This is usually a hot topic on different and often comes down to how fast your body can recover. I train each muscle group 2 - 3 times a week but the focus on each session is for one muscle group. 

Here is an example of the routine that I currently use:

Monday - Legs.

Tuesday - back, with some minor biceps exercises.

Wednesday - Shoulders.

Thursday - Arms and, with some minor chest exercises.

Friday - Legs

Saturday Chest, with some minor triceps exercises.

Sunday - depending on how I feel, this day is for cardio with military equipment (rucksack, war belt, and uniform) or rest.

A session is between 45-90 minutes depending on the day (Only Wednesday is between 45 and 60 minutes). I usually switch the above with a pull/push/legs/pull/push/legs routine after 4 weeks and then go back. The only way to see what works for you is to try and do it for a couple of months and see how it feels for you. I combine both high weights and high reps.

But this does not mean that this is the only way, going high weights or high reps has been under discussion for years and there are studies that support both variations, so my easiest tip will be here. Do what works for you or combine them, most of the training should reflect why you are training.

What exercises.

Strong woman lifting bar with weights
Photo by Sven Mieke on Unsplash

Here I could list thousands of different exercises that could be done with dumbbells, barbells, kettlebells, resistance bands, bodyweight. But that feels like an endless list and nothing that should be in this post, we will focus on what I have found from my training with types of exercises.

I like using free weights and cable machines if possible. This video was shot a couple of months ago (ignore the bad form, still working on it, but it is hard to get it right when you train alone). This video was created to try and inspire people that work at my office (day job).

In this video, you can see how I prefer to train, lots of reps with free weights or cable machines. These movements force me to stabilize the movement with other muscles and force more muscle that I usually do not train to be activated. Now if you are a beginner, I would suggest not to only do free weights or machines, stabilizing machines can help you concentrate the movement to the muscle you want.


I hope this gives you some tips on how to take your exercise to the next step.


AuthorMattias Landegren Örtlund

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