How to plan an exercise program
How to Design an Effective Workout Plan: Ultimate Guide for Beginners | Joanna Soh
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having an effective workout program is
extremely important towards achieving
your fitness goals you can't just have a
goal and expect to achieve it
if you don't have a clear and detailed
plan without it
you're probably wasting your time and
effort here's what we need to know
there isn't a one plan fits all solution
that's because we're all different so
creating an exercise program
varies based on your age goal fitness
level lifestyle
and more even with tons of workout
videos out there
you still need to have the knowledge of
knowing why you're doing this workout
rather than just blindly following it so
what i'll be sharing with you today are
the foundations to start a simple yet
effective workout program
it might sound daunting but once you
know the basics and build from there
it isn't difficult in fact it is a lot
of fun
i'm going to try to keep it really
simple and break it down into five
steps consistency
is the number one factor that will get
you results
you have to train frequently across a
long period of time
so let's get it right from the beginning
this is a long-term commitment that
needs discipline
there's no shortcuts in getting the
results you want
hence the first step is to assess your
lifestyle
and create a personalized program that
will be consistent for you
ask yourself these questions how many
days in a week can i dedicate to
exercising
how long can each workout session be
what time of the day
suits my schedule grab a pen and paper
and write it down for instance i like to
work out
five days in a week and have two rest
days
my workout days will be monday tuesday
thursday friday and saturday my rest
days will be wednesday
and sunday for each session it will be
an hour long
and i like to get it done first thing in
the morning before i start my day
be specific and realistic because we
want this to be a doable plan
not something which you'll give yourself
excuses down the road
if you can dedicate one hour every day
that's great
but if you're tied down to work and
family commitments
and can only spare to 30 minutes a day
that's absolutely fine as well working
out for a longer period of time
doesn't necessarily equate to better or
quicker results
rather it's about how consistent and
efficient your workout is
in order to achieve results i've known
of so many success stories from people
who can only spare 20 to 30 minutes a
day
doing the fear workouts but because they
were consistent
they saw results another common question
i get asked often is when is the best
time to workout
the simple answer is there is no such
thing
as the best time to workout the best
time
is when it's most convenient for you and
fits your schedule
that way you're more likely to stick to
your routine instead of having
reasons not to train so if morning is
best for you
then stick to the morning if evening
works better
then keep your workout to the evening
once you have figured out your training
schedule
make a commitment to yourself and
complete the training no matter what
know that consistency is the most
important thing
in creating a successful program
next part to figure out is what workouts
should i do
there are so many workout videos out
there but you have no idea where to
start and what to do
for beginners it's important to know
that you have to perform
total body workouts focusing on all
major muscles
in order to burn fat and increase lean
muscle mass
i've said this too many times but allow
me to say it
once more we cannot spot reduce fat
typically there are two types of
training strength training
or cardio of course there are also
workouts which combines both
such as hit interval and circuit type
training
these types of trainings are the most
efficient way to burn fat and to tone up
in a short period of time
let's look at the difference between
strength versus cardio
strength training or weight lifting are
exercises aimed at improving your
strength
and to build lean muscles strength
training is important because
the more lean muscles you have the
higher your metabolic rate will be
that means your body will be burning fat
more efficiently
even when you're at rest here are some
examples
cardio or aerobics are exercises that
are intense enough to increase your
breathing
and heart rate at a continuous and
consistent pace
cardio exercises are important to build
stamina to burn calories
and excess fat from the body here are
some examples
which should you be focusing on that
really depends on your goal
if your goal is to lose weight then you
need a combination of both cardio
and strength training if your goal is to
gain weight
then you need to incorporate a lot more
strength training into your program
and only perform cardio occasionally so
let's say
my goal is to lose weight and add more
muscle tone based on my workout days
i'll split it into 2 days of strength
training 2 days of heat conditioning
workouts
and 1 day of low intensity or steady
pace cardio
for example monday can be lower body
strength training
tuesday will be total body heat and
conditioning workout
thursday upper body strength training
friday
total body heat and conditioning workout
and saturday
can be bar yoga pilates brisk walking
swimming or hiking go onto my channel
and check out my workout playlist for
different types of workouts
the third factor is to figure out your
workout volume
how many reps and sets to do how heavy
to lift
and how long to rest in between
exercises
these are mainly for strength training
i've received quite a number of
questions
asking if 2 kilos is enough or if 5
kilos is enough
i can't give you a straight answer
because it comes down to your own
strength
and goals let's get to the basics of
understanding
sets and reps sets refer to repeating
the same exercise
a certain number of rounds for instance
performing 10 squats
in one set and you may want to repeat it
for another two more
sets with rest in between sets for
absolute beginners
i would suggest that you start with two
sets and as you progress
increase to three or four sets per
exercise
repetitions or reps refers to the number
of times
you perform an exercise during a set so
for instance
it can be 10 reps of squats how many
reps should you perform
varies depending on your goal and
fitness level to give you a training
baseline
12 to 20 reps or more is primarily to
build
muscular endurance and size endurance
means to train your muscles
to perform a certain move for an
extended period of time
doing high reps means you'll be lifting
lighter loads
and because we want to improve endurance
that means shorter rest between sets
30 to 60 seconds 6 to 12 reps is
hypertrophy training hypertrophy is an
increase
in growth of muscle cells achieved
through weight lifting
this training is for all of you who want
to tone up and improve
muscle definition because you're lifting
heavier with
lower reps the rest time between sets
will be about
60 to 90 seconds less than
six reps is to build super dense muscle
strength and power because the wraps are
lower that means you're going to be
lifting a lot
heavier weights focusing all your effort
into those
few reps you'll also need longer to
recover and the rest time between sets
is about
3 to 5 minutes long hence depending on
your training goal you will need to
adjust the weight accordingly
for example if you're training for
hypertrophy and you can perform
up to 20 reps then the weights are too
light you have to increase the load you
also have to adjust the weight according
to
the body parts you're training your leg
muscles
are a lot bigger hence you can lift a
lot heavier
compared to your shoulder muscles you
can't just stick
to one weight and perform the entire
body and remember
proper form is extremely important in
order for you to engage
the right muscles and to avoid injuries
every rep should be a quality rep
now that you have a solid workout
program and you're consistent with it
the next important factor is progression
to keep improving and seeing
results your workouts need to get harder
over time you can't just stick to a
beginner workout which you have been
doing
for the past two months and wonder why
am i not seeing results
if you fail to progress in your training
that's when you'll hit a plateau
saying that however do not make things
harder
too quickly i do understand that some of
us
can get really impatient and want to
lift heavier
within the next few sessions it takes
time to build strength and endurance
progress slowly and gradually this way
you will still create change but without
the risk of injuries
which may cause you to miss even more
training days
as a rule of thumb you want to train for
four to six weeks
at any given level of difficulty before
adding more challenge to your training
training progression can be increasing
the work load
that means lifting heavier weights or
increasing
your running speed increasing workout
volume
whether it's more reps sets or intervals
increasing the workout time reducing
rest time or introducing tougher moves
there's no one straight answer to how
you can progress in your workout
but the longer you train and understand
your body
you will start to make adjustments to
your training in order to challenge
yourself
and to also keep things fun fresh and
not so monotonous
that way you will look forward to your
training sessions
we often take this for granted but
keeping track of your workout sessions
are extremely
important it's the only way where you
can look back
review each session track your progress
and even celebrate your successes along
the way
have a fitness journal and keep track of
every single workout
your record should be both objective and
subjective
record the exercises weights sets
reps workout duration and rest time
record how your body feels recovery
level
and mental state having these records
will allow you to see
what works what's not working so that
over time
you can create a training program that's
effective and efficient for you
it really does take time to figure out
your own body
you can't just create a training program
and know that this will work immediately
you need to consistently adapt and make
changes along the way
besides that having a record is also a
great way to keep you accountable to
your goals
for instance you'll know if you manage
to fit in
five days of workout as planned this
information is key to show you results
and to keep
you going now that you know the
foundation of building
a solid workout program i want you to
put this into action
and try it out for yourself to get you
through your fitness journey i've also
designed
a well-structured training program every
month on my fitness app called feel
all the workouts are effective easy to
follow with clear instructions
and they are led by internationally
certified trainers so
you know you're in safe hands plus the
workouts can be done
at home with very minimal equipment
do check it out and sign up for free on
fieldlife.com
or download on the app store or google
play
with all the knowledge and information
let's also not forget
that nutrition and diet is still 80
percent of the results to see permanent
changes
it is a combination of having an
effective training program
eating a well-balanced diet that fits in
with your goal
and getting enough rest daily if you
enjoyed this video if you find this
video to be useful
then do like this video and share it on
with your friends
do also hit the subscribe button check
out a lot more workout videos
nutritional tips and recipes on my
youtube channel
and i will see you in my next video stay
safe
and all the best
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