Create Your Own Killer Workout Program

Greetings Athlete!

Creating your own killer workout program isn’t as easy as you might think, but you can create your own program by following a few simple rules.

Rule Number One – Identify what you want to accomplish

A killer workout program starts with knowing what you want to get out of it and there are a lot of different reasons. The following list contains some of the more popular goals. Which one fits you best? It’s important to get this right as your workout will be different depending upon what you choose.

  • Weight loss
  • Build muscle mass – Weight gain
  • Get toned
  • Get ripped
  • Age well
  • Enhance Performance (Get better at running, golf, tennis etc…)
  • Wellness (Lower blood pressure, combat cardiovascular disease, manage diabetes, get back in shape)
  • Increase power
  • Sports related

Rule Number Two – Establish your baseline

Where you start is just as critical as where you are going. Read through the following checklist and ensure you know the answer to each:

  • What is your weight and height?
  • What is your Body Mass Index?
  • What is your ideal weight?
  • Perform the YMCA Step Test or the Rockport Walk Test and know your score
  • List all of your known limitations (Hip, Shoulder, Back, Heart Attacks, Surgeries)

Rule Number Three – Do the research and educate yourself

There is a lot of information (and misinformation!) available and you need to know what will help you get to your goals and what will not. Here are some critical success factors that you need to get answers to:

  • What are the latest trends in fitness and am I using them effectively.
    • Wearable Technology
  • Diet and Nutrition
    • Determine your macro levels (based on your goals above) for carbohydrates, protein and fats.
    • What kind of protein will work best for you and help you achieve your goals
    • Heavily research any supplements you may think you need (Avoid fads)
  • Understand the approaches to exercise
    • High Intensity Interval Training
    • Tabata
    • Walking
    • Free Weights vs Machines
    • Cross Fit, Pilates, Zumba, Jazzercise, Circuit Training, TRX, Aqua-fitness
    • Safety – identify what exercises could be dangerous for you based on your limitations

Rule Number Four – Write down you SMART Goals

  • Specific – EXACTLY what are you trying to accomplish
  • Measurable – Your goal needs to be measurable
  • Achievable – Can the goal be accomplished? You can’t lose 50 pounds in one month.
  • Realistic – Unrealistic goals are the number one reason people get discouraged. If the goal is achievable, is it realistic for you? Do you have the time and resources to do it?
  • Time bound – How long should it take to get to your goal. Do these in increments

Rule Number Five – Build Your Program

  • Start off slow – Build in a Stabilization Phase that will get you accustomed to your new routine and build a solid foundation
  • Ensure you address all aspects of fitness (Stability, Agility, Balance, Power, Strength)
  • Develop your routines and timeline
    • Build out a long term and short term calendar

General Guidelines

  • Weight loss: Focus on nutrition, cardio and muscle development
  • Build muscle mass – Weight gain: Resistance Training and Nutrition with light Cardio
  • Get toned: Circuit/HIIT training and Nutrition
  • Get ripped: Resistance Training, Cardio and Nutrition
  • Age well – Balance, Agility, Light to medium Resistance Training
  • Enhance Performance (Get better at running, golf, tennis etc…): Sport specific
  • Wellness (Lower blood pressure, combat cardiovascular disease, manage diabetes, get back in shape): Start off with Power Walking or Aqua-fitness
  • Increase power: Resistance Training with Medium Intensity
  • Sports related: Sport Specific

Golden Rules

  • Start off Slow!!!
  • Know your limits
  • Don’t get hurt

All the best!

All the time!

JT

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