How to Plan a Fitness Routine

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One of the most common new year’s resolutions is to get fit, but most of us fall at the first hurdle we don’t plan a suitable fitness routine. We say routine because that is what you need to make it to get fit.

1. Know Your Body Type

Once you know your body type it will be much easier to find a fitness routine which suits it. All too often to people start training with a view to achieving a build using a routine which is not suited to their body type. A great example of this is skinny men trying to become body builders; this isn’t to say it’s unachievable but the approach must be different.

• Ectomorph

Those with an ectomorph build are generally your skinny type. They have small frames, flat chests, small shoulders and a lean muscle mass. They also tend to have a fast metabolism.

• Mesomorph

Those with a mesomorphic body type are typically athletically built, have large bones and big muscles. The gain weight easier than ectomorph’s as they have a structure built for it.

• Endomorph

Endomorphic people tend to gain weight a lot more easily than the other types and find it much harder to lose it. They generally have a slow metabolism and will tend to excel at leg exercises and strength.

No one person is either or when it comes to above as will often share traits from each type, however they will often than not be either endomorph/mesomorph or mesomorph/endomorph. Identify your type and find a routine to suit it.

2. Know Your End Goal

A lot of people set off on a routine without knowing what they want to achieve. Do you want to tone up, get bigger muscles, lose the fat from around your hips or even get yourself into a position to try a new hobby? All of these things need to be taken into consideration when choosing a routine.

Take rock climbing as an example. Rock climbers tend to be of an ectomorph type as gravity favours it! They will focus their exercises on building up muscle strength and endurance while ensuring they have as little fat as possible.

Don’t be afraid to discuss your end goal with personal trainers or fitness professionals. They will often know just the routine which is best for you and your body type.

3. Stick To It

One of the biggest mistakes people make is planning a routine which doesn’t fit in with their lifestyle, so plan a routine which suits this and stick to it.

If you are just beginning don’t expect results immediately. These can take time to come as your body adjusts to your new routine. Once you have adjusted you will wonder how you did without it.

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Tips for Staying Active

By now most of us are aware that obesity has become a huge issue among Americans. There are tons of “fad” diets all over the internet and infomercials these days. With so many people claiming to have the secret to success, it can be hard to know what to trust when it comes to a proper diet plan. The truth is that if you are currently unconditioned physically then any exercise will be better than none.

One of the easiest ways to stay on top of your weight is just by staying active. An active lifestyle comes with a sense of accomplishment, and confidence. If you’re winded going up the stairs to your apartment everyday that may be a sign that your body needs more exercise. It’s easy to see that sled dogs, race horses, and even professional athletes must constantly exercise to stay at their best level, but we overlook how important activity is for us normal work going folks. For those of you who find it hard to come up with motivation or creative ways to exercise, here are a few tips to get you moving:

  • Get Support From Friends and Family– If you’re going to make a change and stick with it, you will need some support. By making a network of people you can help motivate each other to reach your goals. Remember everyone is unique so don’t push yourself too far just because of a little competition.
  • Invest in a Trainer– People will invest in their financial future by planning estates and purchasing insurance, but often over-look the future of their health. Investing in a certified personal trainer is a great way to create an individualized program that meets your specific goals. Trainers are great at helping you chart progress and stay positive as you get in shape.
  • Park Further Away– The next time you go to the store, or head to the mall for some shopping, park a little further away. You can make it a personal challenge to walk a little bit further each time. You’d be surprised at just how quickly walking adds up once you factor in all the errands for the week.
  • Take a Class– If you used to love an activity growing up, find a place that offers that class and sign up for it. Maybe you have always wanted to learn how to dance, what better time to start than now? Perhaps you admire Lance Armstrong and always wanted to give cycling a try. Most gyms have cycling classes that are fun and great for cardiovascular exercise. Whatever you are interested in, get out and do it!

Ultimately getting healthy and staying active is about making a decision and sticking to it. Determination is key when it comes to diet and exercise. Set a goal, and don’t give up until you reach it!

 

Micah Castro is a freelance writer for Arizona Probate Law. The expert probate law attorneys at JacksonWhite can provide you with the peace of mind that you are looking for in planning your will or estate.

 

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Why You Shouldn’t Overcomplicate Exercise

I’ve worked as a personal trainer for five years now and during my time in the industry both in a professional capacity and through training in my own time I’ve noticed a common trend amongst gym goers that consistently fail to get results. In my experience I find that people who want to build muscle and loose fat – that is 99% of males that enter the gym – make their task way more complicated than it should be by working themselves into a state of confusion about everything they listen to and read about muscle building and fat burning.

I can say with my hand on my heart that the reason most of these individuals are failing in their physique conquests is because they are talking, thinking and reading too much, and not doing nearly enough. Take two trainers, A and B, both are very enthusiastic:

Trainer A

A spends all his time reading all the literature on fitness that he can on muscle building, researching, talking to peers and personal trainers when he does go the gym, he takes everything he hears as gospel truth is unable to develop a consistent workout plan because he keep changing his mind about what ‘works’

Trainer B

B doesn’t pay much attention to any fitness publications in the media, instead of spending his time reading an in-depth study about whether or not you can emphasize the lower chest by doing decline bench presses, he gets in the gym, and works his ass off. He doesn’t worry about if what he’s doing was endorsed in the latest issue of muscle and fitness, or panic when he realizes he’s forgotten his protein shake.

Of these two types of trainer, B is poised to make quicker, more impressive gains. This is because trainer A’s body does not recognize that he spends hours research what ‘the best form of whey protein is’. B simply gets in the gym, moves some iron around, shocks his muscles, then goes home and eats some meat. While he could improve in some areas by swatting up on nutrition and work out plans, he is far more likely to make progress than A who over-thinks things.

Because of this restrictive mindset, trainer A will always find it hard to get out the blocks because he is so indecisive. I can tell you right now that success in the gym is not based on what you do (the types of exercises) but how often you do it. A consistent trainer doing 3×8 all the time will always trump the trainer that does powerlifting-type training for a week then switches to crossfit. The bottom line: Don’t worry, get in the gym, do your stuff, get out, swat up if you have time, love training.

Joe is an experienced personal trainer and is currently working as a freelance copywriter for a company that sells cheap washing machines . You can follow him on twitter @ joe__johnson__

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