How to build a good training program and few words about my own training plan for next months.
To see results, you have to know what you want. When you know what you want, you have to plan what to do to achieve your goals.
Here is my step-by-step guide which I am using constantly to improve my fitness level.
* set measurable goal
whether is to loose/gain weight, you have to know which of these you want; or maybe improving your resistance is the thing whic you dream about? think, set you mind and write it down - which results are you expecting and be precise
don't just think "I want to lose few kilos", make it right "I want to loose 3 kg and build at least 1 kg of lean muscle mass" etc. And remember - when you are burning fat and building muscles at the same time, weight might show the same number, but you will be thinner anyway. That's why use the tape, not the scale :)
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| 1 kg of fat and 1 kg of muscles. That is the reason why muscles can't make you be more bulky, but the fat covering them - yes! |
I recommend to set goals for at least 3 months. Long? If you gain 10 kg in a year don't expect to loose them in one month ;) If you now do 10 push ups, you have to practise to make 100 of them.
* combine trainings
mix different trainings - if your goal is loosing weight, do cardio (running, cross trainer, aerobic, spinn, swimming) but try also strenght training at the gym; if you are a gym lover, try something else once a while, like yoga
* remeber about rest days
exercising too much can be overwhelming to your body and stop your progress
build calories deficit to loose weight, adjust nutrients (carbs, proteins and fats) to your goals
you are concentrating on doining 10K and beating your life score, the proportion in nutrietiens should be in favor to carbs; it you are building muscles, eat more proteins etc.
* decide when and how often do cheat days/cheat meal and how you will celebrate your small victories
everyone need a break, don't be fraid of having one but choose it whisely and.. enjoy it :) and find a way to keep your motivtion level high by, for example setting an appointment in the SPA if you will have a great week/month
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| My current form, end of September 2012 |
And how does it look in practice?
From next month (ugh, time flyes it's already the end of September!) I will start my new training and eating plan. It may be used as a reference point in creating your own one.
Goal: more marked musle sculpture and fatburning, 2 cm less in waist, 1,5 in thighs
Addidtional goal: to decrese level of bad cholesterol and learn how to release the stress!
Yes, I've got high cholesterol level :( beside the fact that I'm activ, eat well and obstain from any kind of intoxicants. Stress and genes are the main reasons of my problem.
Duration: from 1st October to 20th December
Trainings: three cardio trainings in a week (TMT, spinn, aerobic, running, powerwalk); two gym sessions;
Gym sessions in a 2 split training:
1 split: chest,back&tricpes
2 split: legs,arms&biceps
ABS training in ach of these two splits
my training plan might be modified by work as an instructor (it may occur that I will do extra strenght or cardio training because of some work replacements, than I will have something extra to my plan :)
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| Current form 2, end of September 2012 |
Diet: high protein/moderate fat/moderate carbs;
I don't feel good with low carb diet, so I will consume them but will replace some sources of carbs with veggies;
Main sources of protein: lowfat poultry, fishes, cottage cheese and other quarks, protein powder, egg whites, nuts in moderation (source both of proteins&fats)
Main sources of fats: olive oil, salmon oil, walnuts&sesam oil, Flora ProActiv, egg plums in moderation
Main sources of carbs: oats, wholemeal of lowcarb bread, lomper, sweet potatoes, brown rice, wholmeal pasta, veggies, fruits in moderation
Supplements: wheatgrass powder, spirulina, CLA, magnesium, vitamin D (and other if required)
Big NO to: sodas, even those which are 0 calories
I won't write "sweets" here because I don't have sweet cravings or maybe it's because I satysfy them with cinnamon, stevia and fruits :)
Big YES to: yoga and relaxing stretch sessions
Cheat meals/free days: Saturdays (2 in a month or each week, depends on progress)
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