Continuing Your New Years Workout Momentum

11 Jan

Ok… You have done a great job so far working out the first week of the New Year.  But now that the honeymoon period is over, what do you do?…  You have to find a way to stay motivated, focused, and get results!  By now you have chosen a goal to achieve.  You also need to set a date as to when you want to achieve it.  Next find your motivation.  What motivates you?  Training for an event such as a 5k or the Warrior Dash?  A picture of an actor or athlete?  Whatever it is find it and place is somewhere you will see it everyday.  This will be what drives you to keep working hard when times are rough.  Always think back to this event or picture when you feel like quitting and know that the person in that picture or the other people training for this event aren’t quitting at this point.  They are out there training, and they are quitting!  After you have chosen your goal and your motivation you need to come up with a plan of how you are going to get there. 

Planning ahead is going to be key.  The better your plan, the more successful you will be.  You need to plan what you are going to achieve and how you are going to do it.  The means planning what you eat, when you are going to eat it as well as what workouts you are going to attack for the next few weeks. 

At the beginning of each week pack the foods you are going to consume for the week.  Layout 3 small meals and 3 snacks for each day.  Make sure each meal or snack contains both carbohydrates and protein.  These meals should be spaced out every 3 hours or so.  Also be sure to stay well hydrated by drinking at least 1/2 gallon of water each day. 

After you have your food planned for the week you now need to plan your workouts for the next 3 weeks.  You must design both a cardio program and a resistance/circuit training program that will challenge your weaknesses and get results.  The cardio program you choose to construct should be a minimum of 20 minutes each day, 4-6 days each week… And yes, you should do cardio on days you do resistance training!  Make sure your intensity is high enough for you to reach 80% of your heart rate maximum.  As for your resistance-training program, it should hit every body part each week with compound exercises. (Don’t forget the legs fellas!) Design your resistance program to be done 2-4 days per week.  Each workout should last a minimum of 20 minutes and a maximum of 60 minutes.  The intensity of your workout should be moderate to high…Preferably high!  Don’t forget to end your workout with at least 10 minutes of flexibility work.  This will keep you nice and limber while preventing injuries as well. 

The more carefully you plan the more successful you will be in achieving your goals!

Get up and get moving!!

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