Playtime is over and it’s time to get down to business. IF, you are REALLY serious about getting into shape then stop talking about it and just get to it. I had a female friend once tell me she got frustrated in the gym because no one helped her. WELL, I’ll try to help anyone the best way that I can BUT you also need to ask for help. I am about to talk about you first though 🙂 Every gym I have ever joined or read about offers all kinds of specials to get you to sign up. FIRST, find a gym that fits your budget. SECOND, find a gym that is either closer to your job or closer to your home. THIRD, if you have a kid or kids find a gym that has family packages and a daycare area or is kid friendly. FOURTH, I don’t want to hear you can’t afford a gym membership. I challenge you to view your last three bank statements. Then add up all the things you bought that you WANTED NOT NEEDED!!! That includes anytime you spent money eating out. NOW, after you finish adding that up I bet it’s more than a monthly gym membership fee. Fifth, start slowly purchasing PROPER gym attire. LADIES, that includes a GOOD sports bra to keep the twins in place. Big t-shirts and oversize sweats will only hinder your workouts. You don’t need to be spending time fighting your clothes while trying to workout. Finally, pack your gym clothes at night and place your gym bag by the door. If you know you are not going to get up and go to the gym before work then you need to have your bag in the car and go straight to the gym after work. I’m in school full time and work full time so if I can do it so can you. Working out at home is okay but I’m not suggesting it at all. You will not push yourself at home and there are WAY too many distractions; especially if you have kids. SOOOOOO, now that I have finish giving you a lecture let’s get down to business!
I do know from my own observation most women give up on getting in shape before men. Part of that has to do with the weight not coming off as fast as they want it to. WELL, ladies we are NOT MEN!! Our bodies were designed by God to be weaker than men. When it comes to losing weight they lose it faster than us. According to Dr. Phil men have more muscle mass than women. Also,MedicineNet makes the same point about the build of men versus women which is why they lose weight faster. SO, women STOP comparing yourself to men. Women, we are also guilty of comparing ourselves to celebrities. They have the means and money to look like they look. Their image can make or break their career. Instead of saying “I wish I had a body like Beyonce’,” wish for your old healthy body back. My goal is to get my 2001 body back not have Serena Williams’ body. She has been playing tennis all her life so no matter how hard I workout my body will never look exactly like hers. MEN, put the beer down. Ain’t nothing sexy about having ripped arms and legs and a belly looking like you are expecting your first child. Certain foods and alcohol will kill all your hard work in the gym so find better ways to reward yourself. OKAY, I know I said I was done talking about you so let me get to business for real this time 🙂
This will be the best “How To Kick Start My Workout” plan you can buy 🙂 It’s free and all you need is a printer, paper, pen, or copy and paste what I’m about to tell you into Microsoft Word and save it.
How To Kick Start My Workout
The first thing you need to do is approach the gym as if you are in a foreign country. Act like you have never seen or been to a gym before in your life. If you go in there trying to act like you are Julian Michaels or Bob you are going to hurt something and further delay your workout. Next, you need to decide how many days per week you want to workout. You need to workout no less than four days and no more than six days. Your body will need time to rest and recover. ASK, for a schedule of classes they offer at the gym you decide to join. It doesn’t matter if you are male of female I HIGHLY recommend you join an aerobic class. This is great for first timers and a great cardio workout. You can ALWAYS stop during the class when you get light headed or you just need to catch your breath. ASK, if they offer a free session with a trainer or someone to give you a rundown of the various machines. LADIES, most of us are clueless in the gym and not asking for help is not a good idea. MEN, some of you need help also. Some of you love to flex in the gym, grunt, and make other crazy noises but don’t be doing a thing for real. Let the pride go men and get help. GET SOME MOTIVATION!!! My favorite place to workout was at the police academy. NOT ONLY did I get to see police officers I got to see all the fire men come in and workout from the firehouse next door; judge me!! LOL!!! HEY, it worked and it motivated me to go especially when I had a bad day. MEN, I’m sure there is a nice looking lady you like to watch that’s why some of you go extra hard in the gym flexing and grunting. Either way your boat floats FIND YOUR MOTIVATION to workout everyday. WHEW, I’m excited and ready to give you more workout tips 🙂 NOW, here is a workout schedule you can follow, modify, or use to help create your own. Either way you cannot go wrong with what I’m about to tell you AND it’s FREE 🙂 I also suggest, you ladies look up these exercises and print out the picture.
Your First Three Weeks or Month:
CARDIO, CARDIO, CARDIO
It doesn’t matter if it’s jogging/walking outside, aerobics class, spinning class, Zumba, etc. Your first month (first time) in the gym needs to be strictly cardio. The reason why (mainly ladies) is you need to focus on getting in a habit of going to the gym and working out. Going in trying to hit the weights WITHOUT help is not good. If you choose to use the cardio machines make sure you start on level one and slowly work you way up to a higher level. After being on level one for about 3 weeks you need to bump it up a level or two.
Your Second Month:
SLOWLY Incorporate Weight Training
You still MUST do AT LEAST 15-25 minutes of cardio BEFORE you hit the weights; especially if you workout in the morning. This will get your blood flowing and warming up before you incorporate strength (weight) training. You need to spend AT LEAST 45 minutes on which ever body part you are working on that day. For example, if you are doing legs you need to hit them for 45 minutes to really build LEAN muscle and tone up. REMEMBER LADIES it’s going to take at least 2-3 months before you REALLY notice a difference that’s IF you are seriously training.
Strength Training Schedule and List of Exercise
When you are doing strength (weight) training you CANNOT work on the same body parts everyday. You MUST work different body parts in order to give the one you work on the day before a time to rest and repair. Here is a schedule you can follow or you can arrange it to reflect which days you want to work on which body parts:
Monday: Legs, and Back, Shoulders
Tuesday: Chest and Arms
Wednesday: Cardio and Abs
Thursday: Legs, Back, and Shoulders
Friday: Chest and Arms
Saturday: Cardio and Abs
Like I stated this can be changed to your liking. You can also throw in abs, jumping jacks, seated side twist, and jump rope on those days. The month of cardio will help you trim down some. I HIGHLY recommend you trim down your belly fat before you really start hitting ab exercises to tone up. Doing crunches and sit ups while your belly is big will NOT help you lose it. However, walking or running is the best way to help lose belly fat.
Now that I have given you a schedule here is a list strength training exercises. Again, I suggest you look them up and print out pictures of those exercises if you have never heard of them or seen them before.
List Of Strength Training Exercises:
Calf Raises (free or standing machine)
Leg Press or Incline Leg Press
Straight Leg Dumbbell Deadlift
Seated Calf Raise
ARMS and SHOULDERS:
Overhead Dumbbell Triceps Extentions
Seated Dumbbell Press
Dumbbell Side Laterals
Bent-Over Side Laterals
CHEST and BACK:
Dumbbell Bench Press
Incline Bench Press
Bent-Over Dumbbell Row
One-Arm Dumbbell Row
When doing strength (weight) training start at the lowest weight; mainly ladies. You need to do 3 sets of at least 10-15 reps. After three weeks increase your weight by 2 and and 1 more rep to each set. Also, ladies all gyms have machines that do the same things you can do with the free weights. I will suggest you try them before using the free weights if you are working out alone. MEN, get a spotter if you plan on loading up the barbells or using the benches. You will NOT be able to do all the things I listed on the days you work those body parts. Remember this is just a list to help guide you it’s not something you have to do. There tons of other exercises you can incorporate in your fitness plan.
Just a reminder I am NOT a certified personal trainer. If you have a conflict with ANY information on this page PLEASE feel free to tell me and explain why. I am open to all feedback and criticism I just ask that you be respectful. I hope I was able to help and inspire you with a workout plan. The people who work in the gyms are PAID to help you. Ask question and ask how if you need help or ask a certified personal trainer. LET’S GET HEALTHY AND FIT TOGETHER!!!!