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Exercise Plan

By Edited Nov 6, 2016 0 0

A Plan Is A Plan

The Plan

To succeed with exercise and get fit and healthy, the only way to do it is to have a Plan. If we work to a plan then we give ourselves a higher chance of actually keeping the exercise up long term, and to get a fit toned healthy body, long term is what it takes.

We all know the most popular time of the year when we think it is a good idea to start a health kick, normally made on a decision while out with friends celebrating the end of the year. Along comes the 1st January and we hit the exercise with passion and full of effort only to fade as the days go by and then give up completely. The best time to get fit is NOW!

A plan is what you need and here I am going to set one out that if followed will show results over time. Never expect instant results, keep it up and the results will follow, this is why it is referred to as keep Fit.

The Plan

This is based on 4 one hour sessions of exercise per week with 1 bonus hour or two at the weekend if you feel up to it. You can pick whatever time of the day to complete your hour, that is entirely up to the individual. I choose to get up an hour earlier than planned on my exercise days, it's the easiest way I find to fit it in and it sets me up for the working day ahead.

The days are also up to you.

Monday

Stretches and Warm ups. 5-10 minutes.

Stretches: Try to stretch all parts of your body (legs, back, arms and torso).

Warm ups: Calf Raises x20, Lunges x20, Squats x20, Push ups x20 and Crunches x20.

These will get your whole body warmed up and ready to go.

The Main Event: Run for approximately 40 minutes.

Warm Downs and Stretches.
5-10 minutes.

Warm Downs: Calf Raises x10, Lunges x10, Squats x10, Push ups x10 and Crunches x10.

Stretches: Stretch all parts of you body (legs, back, arms and torso).

Finish with a piece of fruit and water then a shower, followed by breakfast.


Tuesday

Stretches and Warm ups. 5-10 minutes.

Stretches: Try to stretch all parts of your body (legs, back, arms and torso).

Warm ups: Calf Raises x20, Lunges x20, Squats x20, Push ups x20 and Crunches x 20.

These will get your whole body warmed up and ready to go.

The Main Event: Cycle for approximately 40 minutes.

Warm Downs and Stretches. 5-10 minutes.

Warm Downs: Calf Raises x10, Lunges x10, Squats x10, Push ups x10 and Crunches x10.

Stretches: Stretch all parts of you body (legs, back, arms and torso).

Finish with a piece of fruit and water then a shower, followed by breakfast.


Wednesday

Rest day.


Thursday

The same as Monday.
Runner


Friday

The same as Tuesday.

Cyclist



The weekend

Enjoy your weekend, relax. If you are up for that bonus exercise, I normally try to go for a 1-2 hour walk.

This works well for me and friends and colleagues of mine. There are a few things you need to consider before you start.

  1. Consult your Doctor and get a physical check up before you start any exercise program.
  2. Make sure you have the right equipment, I will give a simple list lower down.
  3. Start off slowly, in the warm ups only do 2-4 of each and only run or cycle for 15 minutes.
  4. Gradually build up your time as you get used to it.
  5. Record your measurements before you start and check at the end of every month.
  6. Put your plan in your diary and tick them off as you complete, it's very satisfying.
  7. Get a friend or family member to join you, support helps stay focused and motivated.

The exercises above , running and cycling are not set in stone you can change them to swimming and tennis or what ever you want. The warm ups can be changed as well, you can Exercise with Weights if you want to, something I recently introduced.

Exercise with Weights



Equipment

This is what I use for my plan, but may differ if you adapt the plan in any way.

  1. A good quality pair of running shoes
  2. Loose clothing
  3. Bicycle
  4. Water Bottle
  5. Big slice of effort

Progress Report


Do not expect results straight away, it takes time to start seeing them. Forget the scales if you are doing this for weight loss, because as you lose some fat you will replace it with muscle and that weighs more than fat. Instead gage your results from the mirror and the tape measure. You may be able to see the results by how loose your clothes start to become, time for a new wardrobe.

This is not easy, nothing worthwhile ever is, it is so hard some mornings to make yourself get out of bed to do an hour or so of exercise. Once you have and you are in that shower afterwards the feeling is worth it, so don't give up keep at it. This plan or a variation of it will bring you results, but only if you actually do it.

Your progress will be boosted if you are eating a healthy diet. That doesn't mean that you should starve yourself, you are going to need your food for energy used by the extra activity. Just try and eat good fresh food, plenty of fruit and veg and avoid those take outs, except for an occasional treat.


Conclusion

If you really want to get fit, lose some weight, get toned up and just get healthier than you are at present' then follow this plan and stick to it, this really is a great exercise program that works when given the chance. Regular exercise and a healthy diet is what keeps our bodies in tip top condition, we find we can function better and have more energy, we feel great about ourselves and have more confidence.

Go For It!

Please feel free to comment on my exercise plan and if you decide to go with it then may be pop back and give me a progress report. Good Luck and Keep Fit.




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