3 Steps To Creating Your Gym Program For Weight Loss
Ok, by now you have decided it’s time to get into the gym and create a program for weight loss, but where do you start? Below are the steps to set up exercise routines that will support your overall fitness, wellness, and lifestyle goals. Your life will change when you have the right gym exercise program in place.
Step 1: Determine your fitness goals
There is no easy way to set up gym programs for weight loss if you do not define your fitness goals. Your goals will define your primary exercise mode! If you do not have a goal in mind, you will feel less achievement during your workouts, and this can eventually lead to frustration and giving up.
For weight loss or toning, your primary mode of exercise will be cardio, and for weight gain or strength gains, your primary mode of training will be weight lifting. Building muscle takes longer than burning fat, so is prepared to spend some time and effort in the gym for weight loss. With your goals in mind, you will have a better opportunity to choose a gym that supports your workout activities. With goals set and your gym chosen, your workout program will be well on your way to finding a gym program for weight loss.
Step 2: Planning: Understand the body’s response to training
Understanding the body and its response to training is the most challenging task to complete when setting up a gym program for weight loss. With specific goals in mind, your activities may either be lifting weights or completing 60-90 minutes of light to intense cardio. Building muscle requires more focus on the body’s response to training as you are forcing the central nervous system (CNS) to fire muscle at a higher intensity.
Your CNS requires rest after such an excitable exercise. This means your exercise routine should be structured, allowing CNS recovery through the following ways: relaxation, sleep, and proper nutrition.
Losing weight requires less CNS stimulus. Thus recovery is much more comfortable. Essential gauging of your body’s response to cardio workouts should be focusing on heart rate (HR) during training. Zone training allows someone to keep a better track of each person’s response to cardio. Zones are determined by your resting heart rate and zone ranges set in accordance.
Heart rate training zones are calculated as percentages of your maximum heart rate. This is calculated by taking 220-x (x being your age). Necessary zones are as follows:
Zone 1 – 50-60% of max HR
Zone 2 – 60-70% of max HR
Zone 3 – 70-80% of max HR
Zone 4 – 80-90% of max HR
Zone 5 – 90-100% of max HR
You should incorporate three zones 4-5 cardio days with 1 zone 1-2 as a recovery day and 1 zone 3-4.
Your CNS also controls the heart, so proper nutrition and recovery here will reduce injuries and help you achieve your goals.
Step3: Where to start?
If you have done the first two steps, you are ready for the final step in creating a gym program for weight loss. The final step is to get started! Plan out your training days and recovery days based on your goals, and remember that weight training requires more calorie intake and recovery. At this point, it would be highly beneficial to print a monthly calendar and map out your days. It does not have to be complicated, but you have to structure your workout days and recovery days. Weight training days should be no more than four days a week changing body parts each workout.
In order to get the best results, you should change routines every 4-6 weeks, never completing the same body parts back to back. Cardio workouts should be six days a week alternating with high and low intensity.
If you keep these three necessary steps in mind when setting up your gym program for weight loss, you will set yourself up for success.