Fitness

FEAT Fitness: The Plan

Tip of the Week: Replace your beverage of choice with water, unless of course it already is water, in which case drink more! By drinking primarily water and plenty of it, you simultaneously reduce the intake of unnecessary calories and improve your digestive system. 

In the last FEAT Fitness I mentioned creating a plan that you can stick to in the long haul. I’ll use myself as an example of what I meant.

Plan: I want to cut my weight by 15 pounds while maintaining my current weight lifting strength. My goal is to casually cut down on my body fat percentage without significantly sacrificing muscle mass or strength. Exercise 4 to 6 days a week.

I know for me, if I’m only going to workout 4 days a week, I’ll be lifting and doing cardio each of those days.

Day

1

2

3

4

Muscle Group

Upper back & Shoulders

Chest

Lower Body

Biceps & Triceps

Cardio Activity

Bike 30 mins

Run 2.5 miles

Elliptical 30 mins

Run 2 miles

On a week where I’m able to exercise up to 6 times (sometimes 7), I’ll try to do cardio every day, but it’s not the end of the world if I don’t get to it since I know I’ll have dedicated cardio activity days.

Day

1

2

3

4

5

6

7

Muscle Group

Upper back & Shoulders

Chest

Basketball

Lower Body

Biceps & Triceps

Calisthenics

Sprints

Cardio Activity

Bike 30 mins

2.5 mile run

Basketball

Elliptical 30 mins

Bike 30 mins

2.5 mile run

Sprints

I labeled them by number and not by day of the week because I’d like to be able to have the flexibility to do certain days when I know I’ll either have a lot of energy or when I just want to do something that I can just go through the motions with on a day that I might not be in a good mood. You should always have your go to activities for when you’re not in the mood for exercise. It happens, and just because you might be tired or out of it, doesn’t mean that you should just skip exercise that day.

It’s important to be flexible in your workout schedule, even if you have set days that you want to do specific exercises. The fastest way to lose motivation for going to the gym is to fret over a missed workout day or shortened workout. There’s no need to feel guilty, either shift your exercise schedule or just make up for it on another day. There have definitely been weeks where I had to make my workouts shorter or go at an unusual time of the day. The long-term is all that will matter. If you look back over a month or longer, that missed day won’t take away from the progress you’ve made.

If you’d like to manage your meals too, you can add another row. My meals are pretty simple so I didn’t feel the need to repeat that several times. My meals consist of 2/4 plate of veggies or fruits, 1/4 plate of meat, and 1/4 of a whole grain carbs. In the future I’ll be more closely managing my diet, so that I can take my physical health control to the next level. When that happens, I’ll be sure to post about that process.

Advertisements

1 thought on “FEAT Fitness: The Plan”

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s