Why You Can’t Just “Wing It” If You Want Results

“What should I do today?”

“Legs.. I’ll do deadlifts. No, wait..maybe some squats..when was the last time I did squats?”

If you’re deciding what your workout will be as you’re walking into the gym.. then I’m sorry to say.. but

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In order to see any results you need to have a structured program. Walking into the gym, let alone trying to reach any goals without a fitness plan, is like trying to drive in a foreign country without a map; you will eventually get somewhere, but where you end up may or may not have anything to do with where you actually wanted to be. Without a proper fitness plan you have no way of tracking your progress, and no way of knowing if you will reach your goals.

The Right Way

Write down your goals. This is the first step to create a fitness plan. Do you want to reach a certain PR in your deadlifts? Do you want to chisel your back? Maybe you just want to feel comfortable on the beach. Whatever your reason is to workout you need a structured fitness plan to get you there. Once you’ve established what you want to accomplish, you need to create a ‘map’ to get you there, these are your short-term goals. Short-term goals are mileposts on the way toward your long-term goal.

Example:

  • Long term goal: doing 12 unassisted chin-ups
  • Short term goals:
    • wk 1-4: build muscle strength by doing band assisted chin-ups
    • wk 5-8: work on holding your weight- negative chin-ups 
    • wk 9-12: 3 unassisted chin-ups x 2 sets, 1.5min rest between sets (add 1 set per week)
    • wk 13-16: 4 unassisted chin-ups x 3 sets, 1.5 min rest between sets
    • wk 17+ : gradually increase reps per set, until 12 straight reps achieved

 Establishing a fitness plan eliminates the guess work and tracks your progress. Having a schedule to follow helps eliminate the “I’ll do it tomorrow” thought pattern and holds you accountable. Once you get into the habit of following a plan, you’ll see how easier it is to get through your workouts which in turn helps motivate you to succeed. Also by having a visual record of your progress means you can actually see how far along you’ve come, which is always motivating.

Keep It Simple

It doesn’t need to be fancy (unless that’s your style). Simply having a small journal with your workouts written in them and space to write in reps, sets, weight, is enough. The main point is to make it a habit.

And that goes for any goals in general. The only way to ensure you reach them is by writing them doing, creating a ‘map’ & then following it. It eliminates any guess work, helps you be prepared for any obstacles you may encounter, and serves as a visual record of how far you’ve come and how much closer you are to your end point.

 

And that’s that.

 

Happy Training 🙂

  
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About C.Esmeralda7

A gym rat who finds refuge in the iron jungle.. a trainer who has learned & continues to learn from fellow trainers and who hopes to inspire others to lead a healthy lifestyle.

Posted on March 22, 2017, in Gym Rat Diary, Training Tips, Uncategorized and tagged , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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