![]() If you can do an hour a day, that’s fantastic.īut maybe you have a wife or husband, three kids, a dog, two jobs, and no robot butler…then maybe you only have thirty minutes, twice a week.Īlso, break up your workout! According to the American College of Sports Medicine (ACSM), if you accumulate three 10-minute bouts of exercise throughout the day to total 30-minutes of exercise, then that is as effective as someone who does one 30-minute bout of exercise. QUESTION 2: How much time can you devote to exercise? If your goal is to gain 5 pounds of muscle then a reasonable end-point should be at minimum 10 weeks. T imely – Your goals must have a timeline for completion.Another thing to remember is that your goals need to be generated by you and you alone! R elevant – Your goals must be relevant to your particular interests, needs, likes/dislikes, and abilities.For example, gaining 5 pounds of muscle should realistically take about 10 weeks Remember, a realistic amount of muscle mass to gain per week is about 0.5 pounds. A ttainable – Your goals should be realistically attainable.To track your progress you will need body composition equipment that is designed to assess your fat and muscle mass. ![]() For example, I want to gain 5 pounds of muscle. M easurable – Your goals must be measurable so you can tell if you’re making progress or not.They must be clear and easy to understand. S pecific – Your goals must specifically state what is to be accomplished.These goals will shape HOW you build your workout.Īn effective way to create goals is by using the SMART method, which stands for s pecific, m easurable, a ttainable, r elevant, and t imely. Whatever your goals are, it’s good to write them down and be aware of what you’re trying to accomplish. Are you preparing for your first 5k? Swell.Are you trying to bulk up or build muscle? Great.Are you trying to lose weight? Awesome.Step #1: Determine Your “Get in Shape” SituationĪs Coach Staci lays out in the video above, we need to answer a few key questions when designing a workout: Step #9: How to record your workouts and progress.Step #8: “How many days per week should I train?”.Step #7: How to create supersets and circuit training workouts.Step #6: “ How long should I exercise for?“.Step #5: “How much weight should I lift?”.Step #4: “How long should I wait between sets?”. ![]()
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |