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Thursday, January 17, 2013

Creating YOUR Workout Plan


It seems like we get questions from our readers everyday asking how to create their own workout plan. Here are some simple rules and tips for creating a workout plan that will help you get closer to your goals.

Think about your goals.
Are you interested in adding muscle? 
      Consider a plan with increased weight, less cardio and more rest between muscle groups.
Want to lean out? 
      Continue lifting weights, increase reps and increase cardiovascular exercise.

Determine how/where you will workout.
Do you have access to a gym? If so, what equipment is available?
Will you workout outside? What routes can you use for cardio? Is there a park with pull up bars, benches and stairs?
Can you workout at home? What equipment do you have/need? Will you use any DVDs?

Follow these simple guidelines:
1. Work All Muscle Groups at least once per week - Think one group per day or group them together (for example - chest/back, legs, bis/tris OR chest/tris, back/bis, upper legs, calves/abs)
2. Do NOT work the same muscle group the following day - If you worked legs one day, do not follow it with an additional leg workout - your muscles need rest!!
3. Incorporate more challenging cardio on non-leg days - Use those days to your advantage and save your energy for lifting heavy on legs.
4. Alter exercises every 4 weeks - Muscles have memory. They also get adapt well to the "work" that you are subjecting them to - keep them guessing by changing up your exercises and routine every 4 weeks. 

Remember - it takes time to produce results. Don't be afraid to try new things and determine what works best for you. You and your body are unique - what works for one of your friends may not work for you. 

~Tiffany and the Gang


  1. Great information!
    Thanks for sharing!

  2. There is a very cool, free, no frills site that I just started using to make customized strength training workouts that follow these guidelines. You pick the body part/parts you want to work out, the length of time you want to exercise, and then you pick from selected exercises. The best part is you get to print out the workout, with pictures and instructions.

  3. Good information on how to get started on the workout plan. I think this is the most important part of working out. If you're serious about your personal goal (losing weight,muscle etc), you need a way to measure your progress. No progress means you're not getting closer.

    Most exercise routines don't require the fancy machines that they gym provide. Usually dumbbells, music, motivation will do the trick. If you can only workout at night and want to add cardio, you can get a treadmill at home and safely do it anytime you want. The downside is that it costs more than a gym membership but you end up keeping the machine forever.

  4. Those are very interesting points you made. I also think it is very important to replace the exercises regularly. This confirms me here again.


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