When it comes to exercising there is a few important things to take into account to ensure optimal results. I want to share some of my personal opinions on what I think are some of the top 3 ways to find your perfect workout routine.
Probably the most crucial thing is to ask yourself honestly what is your most immediate fitness goal. For some people it might be losing 30lbs to fit into smaller size pants. For others it might be gaining weight and bulking up. Do you want to just lose/gain pounds? Or do you want to gain muscle? Do you want to get stronger or just look more fit? All these questions play a vital role in determining which program is bets for you. For simplicity sake I'll list a few types of program to focus on depending on your goal:
- Losing weight: If you want to lose weight then reducing calories into a slight deficit, adding more cardio and doing higher rep ranges with lifting weights is highly beneficial.
- Gaining weight/muscle: If you are skinny and wanting to bulk up then you need to do the opposite from above. Increase your calories above your TDEE by 300-500 calories. Reduce cardio workouts to just 2x a week. Increasing weight lifting volume and lift heavier weights for less reps to promote strength as well.
- Muscle growth only: Hypertrophy training usually focuses on 8-10 rep range of medium weights but can still be used on a bulking or losing weight program. Majority of gaining/losing weight comes from your diet and calories.
- Strength training: Usually focuses on heavy weight for 2-5 rep range.
- Just being fit/"tone": I don't like the word tone but something along the lines of body weight yoga/ lots of pull up /chin ups and core workouts usually gives you that fit/surfer look without much bulk but I usually don't recommend this route only.
Timelines
- How long will it take?
- If you're a natural lifter and wanting to make massive changes you've got to realize it will take years and thats ok! Just enjoy the journey and keep going forward each day best you can.I've been lifting since 2010 but I started with home workouts just using bodyweight and P90X style workouts. Over time I got a home gym and learned much more. I would say for someone wanting to gain size and muscle you can have great results in 1-2 years of consistent weightlifting and proper diet.
Determination
- There will be days when you feel no change is happening. Sometimes you might actually be getting weaker or it seems the results aren't coming. Just trust the process. Reevaluate your calories/diet make sure you are eating enough protein and getting proper sleep. Keep your stress low and focus on daily goals.
In the end after consistent effort you will look back in the mirror and be amazed at the results you've made! Like this video of me. Step by step!
About Author
Lloyd L.
Thank you for visiting my website. My name is Lloyd and I live in Hawaii. I started working out in 2010. Read more on how I overcame adversity and transformed my life forever!