As I’m sure you’re aware, the fitness world is absolutely SATURATED with different ideas, snippets of knowledge and various different opinions, both good and bad.
While I’m all for the sharing of ideas and knowledge, it’s very easy to see why and how people can get confused or mislead in regard to what works and what doesn’t. After all, fitness isn’t a one size fits all thing and what works for me, may very well NOT work for you.
With that being said, the basic underlying science is applicable to everyone…
Want to lose weight? Calorie deficit. Want to improve cardiovascular performance? Spend time doing aerobic exercise. Want to get a chiselled and toned physique? Do your resistance exercises.
HOWEVER (this is a big however too, hence the capital letters) my routine in regards to training, eating and everyday life could well be polar opposite to yours and that’s okay. For example, I will get up at 6am every day, have a pint of water, empty the dishwasher from the night before and get ready for work.
Once I leave for the gym, I will train clients from around 7am, sometimes even earlier at 6, through until 10.30/11. During this time, I won’t eat breakfast but I will hydrate and have some form of protein shake.
Once 11am hits, I’ll head home, grab some food, do some admin and then head back to the gym for around 1pm. I’ll then train, eat lunch about 2/3 and get ready for my afternoon clients. Once I’ve finished at the gym, I’ll head home, have dinner about 7.30/8ish and then go through my evening routine.
Why does any of that matter?
To be perfectly honest it probably doesn’t. It’s certainly not to shout about how busy I am or about how my routine is the best because it certainly isn’t. I could easily work in some form of food between morning sessions but most of the time I don’t fancy it and that’s what this blog is all about…
Personal preference and selecting what works best for you.
The only routine you should ever be worried about following or using on a day to day or week to week basis is the one that works best for you and fits in with your lifestyle.
So how do you figure out how often you can train?
I find the most effective way of planning your week is by implementing the non-negotiables first. Work, sleep, childcare activities… get all of the big ones out of the way first and you’ll very quickly begin to see just how much spare time you have.
Yes, in an ideal world, you’d be exercising 2 or 3 times a week but life doesn’t always work like that. Only got time to train once a week? Make sure it’s the best damn gym session you can. Hit each exercise as hard as you can and really utilise your time in the gym.
Leave any distractions in your bag or in your locker as we really need to make the most of the time we’ve got here.
Which leads me to my next point…
what’s the perfect exercise routine for me?
A mixture of cardiovascular exercise such as but not limited to walking, running or any type of static cardio machine, alongside a plethora of basic strength exercises (dependant on your goal).
Via a combination of these training modalities, not only will you look and feel good, on the inside you’ll be healthy too.
Win, win, right?
For more information on how to schedule your exercise week, what kind of training splits to use or how to best utilise your time in the gym, feel free to drop me a message on Instagram or send me an email: Ryan@holmerunfitness.com
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