So you want to get in better shape, but don’t have an idea how to start. Maybe you just want to lose a few pounds. I was there once. About 4 years ago to be exact. After realizing I was out of shape I committed myself to a weekly fitness routine that I pushed myself to stick to, and I got results. In this article I will share with you what I did each day of the week, and how it helped me get in better shape.
Monday & Wednesday; Cardio
Cardio, put simply, is your stamina or endurance. Basically, the better your cardio fitness, the longer you can go. This is why you will be focusing on this type of workout twice a week. We want you to be able to go longer with less breaks, plus it helps your body get use to moving again and slightly reduces chance of injury. Some cardio workouts may include; jogging/running or playing a favorite sport like basketball or football, swimming, or even riding a bicycle. Whatever you decide to do be sure to get in anywhere from 1-2 hours worth of activities in. You can do one single routine, or mix them all up. Just be sure to get the required hours in.
Tuesday & Thursday; Abdominal
Or Ab’s for short! Most people looking to get fit or usually wanting to work on their upper core more than their lower. So Tuesday’s and Thursdays are now your crunch days. Without just your basic crunch of course. Some routines you can do are; Crunches (old school), leg lifts or my personal favorite Bicycle Crunch you can click the link to get a description on how to do this workout. You will only need to commit around an hour of this a day if possible. The best way to do this is around 50 reps every ten minutes, giving you a break in between totaling out at 300 reps a day.
Friday & Saturday; Shoulders & Arms
Let’s add the final ingredient, your strength. Building arm and shoulder mass is not a hard task. But does require more time, and more reps. The best advice I can give you here is get yourself a cheap weight bench with around 100-200 pounds of weight. After you’ve got yourself back in shape and you think you can lift more please don’t think you shouldn’t. You’re going to want to max yourself out. Which means I can’t give you an exact amount of reps to do because everyone has their limits starting out. So my advice, try to commit 1-2 hours a day lifting around your average amount of weight, and push as many reps as possible each time. Remember more reps means more results, so putting 300 pounds on your bench and pushing it up 1 time isn’t going to do anything for you.
Self explanatory, take a day off and relax if you can. your body needs time to heal from what it has been through this week, you will be sore your first week or two so be ready.
Final notes & tips
During the week be sure to keep yourself plenty hydrated. Drink plenty of water or Gatorade if you prefer. Also be sure not to push yourself to hard, try to reach the goals set for you in this article but if you can’t handle it or you just don’t want to risk injury then start off slower or take a break, there is nothing wrong with pacing yourself. Finally, try to get a good eating habit down. If your not sure what kinds of foods you should be eating you can read this article to find out.
Thanks for reading and good luck!