Plan Your Workout

PLAN YOUR WORKOUT PROPERLY!

So for the start, you want to pick your goals….Obviously. haha

• Do you want to lose weight?
• Tone?
• Gain Muscle?
• Endurance?
• Strength?

Whatever it is, Figure it out and Commit to it.

Next you want to Figure out How Many Days you can Make it to the Gym and How long you want to spend there!

I recommend 3-5 days for at least an hour but if you can only do 3 days a week for 30 minutes then start with that.  I do 5-6 days a week (because I have no life) hahaha

I go for at least an hour to an hour and a half depending on my energy for that day.

What Muscles to Work on What Day!?

So my spilt is usually…

Day 1: Legs

Day 2: Back/ Core/Cardio

Day 3: Shoulders/Arms/Cardio

Day 4: Legs

Day 5: Upper Body or Full Body/ Cardio

Day 6: Core/Cardio

How you plan yours is your choice but I do recommend trying to work each muscle group twice a week and have at least 48 hours of rest in between working major muscle groups… so for example if you work legs on Monday then wait at least 48 hours to train legs again but you can work other muscle groups in between.

How Many Exercises to do in one session…

I start clients with 5-8 workouts per session to keep their heart rate up and keep them sweatin! When I train myself sometimes I do 6-12 exercises per training session. It just depends on my energy levels and mood that day!

Reps and Sets for Your Goals…

• Lose and Tone: 12-15 reps 3-4 sets
• Gain Muscle: 6-10 reps 4-5 sets
• Endurance: 15-20 reps 3-4 sets
• Strength: 1-5 reps 5-8 sets

This also depends on your body type so play around with the reps and sets.

When it comes to dieting or fitness, there is a lot of trial and error when doing it yourself. The key is do not give up and if you truly get stuck reach out for a coach who can guide you.

I do FREE consultations. Please email me at trainwithtana@gmail.com to get started!