Getting into shape is hard. It can be a challenge to find workout routines that work for your goals. It doesn’t have to be. You can follow this simple process laid out in this article to make sure you’re getting the results you want from any workout routine.
In this article, we’ll discuss some contributing factors that determine whether you meet or miss your fitness goals. We’ll give an example of a comprehensive weight training routine for the whole body that will help you put on solid muscle mass.
Also, we’ll provide some tips on how to measure your progress. While this article on how to work out and get the results you want goes over weight training specifically, the information in it should be useful no matter what workout type you prefer.
Table of Contents
Contributing Factors
Diet
Diet plans can vary greatly depending on your fitness goals. What works for one person may not for another, depending on your body chemistry, lifestyle, and individual fitness goals. There are a lot of fad diet books out there telling you not to eat this and that, but for the most part, what you eat is not as important as how much you eat, and the combinations of the foods you are eating. In other words, what’s important is how balanced your diet is.
It’s okay to eat that greasy cheeseburger for lunch every once in a while as long as you balance your diet out with the proper nutrients. You need to make sure you’re getting an appropriate balance of carbs proteins and fats. Another important factor is your calorie count. A calorie is a measurement of chemical energy. When you eat too many calories, and you don’t use all the energy you consume through some type of physical activity or exercise, your body will store the energy for later in the form of fat.
It can seem like too big a chore at first to keep track of everything you eat. Measuring the carbs, proteins, fats, and calorie counts when you’re out and about in day-to-day life can seem nearly impossible. Luckily there are some great tools for keeping track of it all, and they’re easy to use. There are some useful apps that you may have on your phone already that help you plan your meals and make sure you’re getting the right mix of nutrients in your diet.
Here’s a list of a few of these apps.
All these apps are pretty similar. They can help you set weight loss goals and help track your progress. They even give suggestions on different foods you can eat to help balance out your diet. In addition, they have a massive database of common food you probably eat every day. Using the info in the database, you can determine the calorie counts and nutrient balance of your meals before you eat them. These apps will help you to see if you will stay within your nutrient balance range.
Overall Health
Overall, health is another essential factor. The goal of any workout regimen is to become more healthy. If you have health problems, to begin with, you must talk to a doctor before starting any kind of workout routine.
Also, it’s important not to overdo it. Pace yourself, and work your way up to more intense workouts over time.
Supplements
Not all supplements are created equal. Don’t be fooled by snake oils salesmen. There are a lot of companies selling designer supplements that promise big results. The truth is there are only a few simple supplements that have been proven in numerous medical studies to have consistent and noticeable results.
The two main supplements we recommend using are creatine and protein. Supplementing these two compounds can increase your focus and energy levels and have been shown to help improve recovery times after working out.
Workout Routine
What days to do what?
Three days a week is probably more than enough to get results. As your fitness level progresses, you might find it more challenging to get results from the same workout routine. If you find your results start to plateau after a few weeks, you may want to push your workout to six days a week instead of three.
How to set a workout schedule
Everyone’s body chemistry is a little different. You may find you feel better working out in the mornings or the evening. There’s no wrong answer when it comes to this. The key is consistency. Grouping is also important. Knowing what muscle groups to work out on what days can keep you from overtraining.
Weight training routine:
Here is our suggested weight training routine to get you started. Always consult your doctor before starting any workout routine. Do three sets of 8 to 15 reps unless otherwise specified. Do five sets on the areas that need more development.
The exercises
Monday and Thursday
Chest
- incline press
- bench press
- pull-downs
Back
- 3 sets of deadlifts (10/6/4).
- upright rows
- 4 chin-ups sets to failure.
Abs
- Leg raises, 5 sets of 25 reps
Tuesday and Friday
Shoulders
- clean and press
- side raises
- shoulder press
Arms
- dumbbell curls
- barbell curls
- Forearms
- wrist curls and reverse wrist curls
Abs
- Situps, 5 sets of 25 reps
Wednesday and Saturday
Thighs
- squats
- lunges
- curls
Calves
- standing calves raises 5 sets 15
Lower back
- 3 sets stiff-leg deadlifts (10/6/4)
Abs
- leg raises, 5 sets of 25 reps
This workout is a great starter routine or good routine for getting back into shape if you’ve taken a break from working out for a while. It will help you build up your core strength. Movements like deadlifts are useful for increasing your overall mass.
Tracking your progress
An essential part of knowing how to work out and get the results you want is tracking the progress of your workout routine. It lets you know what’s working for you and what isn’t so you can adjust your routine accordingly. Two of the best ways for tracking your results are body fat analysis and measuring your weight. Here are some useful tools to help you measure you’re body fat and weight.
Scale
Measuring your weight alone is not a very good indicator of progress because many factors can attribute to the weight change. For example, if you’re working out for a few weeks and lose some body fat, but also gain some muscle mass, you may not see any weight change. This could just mean that your body composition has changed. Fat often weighs less than muscle. If your goal is to lose body fat and be more healthy, you are still getting the result you want even though you have not lost much or any weight.
Your BMI or body mass index is the ratio of muscle to body fat in your body. Your BMI is a good overall measure of your health and progress.
Body fat analysis
Body fat analysis is a little trickier than weighing yourself, but it’s necessary for calculating your BMI. In addition to weighing yourself, to determine your body mass index, you’ll need to measure your body fat. There are several tools for measuring your body fat.
Body Fat Calipers
It’s a proven method. It uses a clamp-like device to measure the amount of subcutaneous fat tissue in various areas of your body.
Digital Body Fat Analyzer
Digital Body Fat Analyzers measure your body fat using a method called bio-resistance impedance. This method is straightforward and accurate.
Smart scales
Smart scales measure your weight and body fat at the same time. Many of them can even sink up with Apple health, Android health, Samsun health and also input the weight and bodyfat info automatically.
Measuring your results is one of the most critical steps of any workout routine. If you’re not getting the results you want, you’ll need to tweak your routine until you reach your goals.
Conclusion
In this article on how to work out and get the results you want, we went over what factors contribute to getting the results you want from your workout routine. We laid out a weight training routine and schedule designed to help you build more muscle mass. Also, we talked a little bit about why it’s essential to measure your results and suggested some tools to help you measure your progress. We hope the info in this article is useful to you and help you reach your fitness goals, whatever they may be.
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