Free Workout Schedule
"Setting
up free workout schedules is not rocket science!"
Many gym goers I have talked to think setting up a
free workout schedule is not something they can do themselves. In reality, no one knows your needs more than
you do, so developing a free weight schedule or program can be done fairly
easily, once workout basics are understood.
That's where this website will come in handy.
Read it and you
will see you can put together a free workout schedule for yourself, on your
own.
After all, who knows better what workouts you
enjoy doing?
You, or someone else?
And who knows how much time you have to
allocate to working out each week? Of course, you do.
Now before we get into anymore free workout
related information, please be sure to read our
disclaimer.
Ok, on to the good stuff : )
1. Love Your Workouts!
Have a look at one of my
free
workout tips to help you narrow down the right workout plan for you.
By exercising using a workout program that you enjoy doing will put you
in the top percentile of those who workout on a regular basis.
Who wants to workout 3 or 4
times a week doing something they hate!
Not me; and I'm sure you're the same way.
Luckily I enjoy working out with weights.
I look forward to going into the gym and giving it all I've got. And that
is the key right there to setting up your own free workout schedule.
Make sure you choose something that will keep you at it!
If you enjoy basketball more than lifting weights,
and your goal is simply to lose some weight and stay fit... then do it!
If you enjoy building your muscle in the gym over
cross country skiing.. then hit the gym!
We are all different. We all have specific
needs, so why do something that you are not into?
If you absolutely love your workouts, then chances
are you will stick with it, get in shape and feel great!
2. More Workouts Are Not Necessarily Better.
Everything in moderation is best, and working out
is included.
I can relate to this when it comes to my weight
lifting workouts.
When in my late teens and early twenties, I
thought I had to workout 6 days a week to stay in shape. For me, staying
in shape was building muscle and trying to stay lean.
The problem was, I was over training.
It wasn't until my mid thirties to early forties
that I learned enough of the "correct" workout knowledge to realize that I don't
need to kill myself in the gym all the time.
 In fact, when I stopped working out so much is
when I started seeing my best results.
It took a while to learn how my body best
responded to weight lifting sessions. After years of training I realized
that working out just 3 days a week with weights, for 45 minutes to an hour each
session, was enough for me to grow.
This made exercising even more fun for me because
now I had more free time for other activities and my life did not have to
revolve solely around the gym.
I now setup my free workout schedule like this:
Workout with weights on Monday, Wednesday and
Friday.
Weekends off!
For years I used to train on weekends, but now I
only workout 3 times a week and get more rest.
As a result, I have built more muscle and have
more free time.
3. It's not all about the workouts.
 That's right, a free workout schedule is not the
end to all. Diet and rest goes hand in hand with training as well.
Many people don't realize that what you eat, and
when you eat, is such a huge factor with building muscle and getting fit.
If you truly want to learn how to master your
body, you have to learn how to construct a
free weight lifting diet.
Once you have mastered your eating plan, and
consistently apply your diet towards your fitness goals, you will have put
together 2/3 of your free workout schedule.
The first part being your free workout plan, then
your exercise diet and the final part being getting adequate rest.
4. You grow out of the gym, not in it.
Rest, rest, rest. Rest is so important to
recovering from your workouts.
When you are in the gym and pushing your body
beyond it's previous limits, you are actually breaking down your muscle tissue.
It's the food you put into to your body after ward
(and on a regular basis) and the rest your give your body, that builds you back
up to be stronger and more muscular than before.
We are all different in our rest needs. Some
need 6-7 hours of quality sleep to recover properly, while others may need 9 or
10 hours of sleep a night. You will know when you are properly rested up.
If you still feel tired, try 20-30 minute naps if
you can. If you are still tired after that, you may need to cut back on
your training.
Again, we are all different with our rest needs so
keep that in mind when planning any free workout routine.
5. Track Your Workouts
If you are serious about getting into shape, than
I suggest you
keep a log of your workouts.
Writing down each exercise you do, the number of
times you do it (called repetitions or reps), the number of sets you perform
(i.e. 3 sets of 10 reps) and the amount of weight you lift, can be imperative to
the success of your workout program.
Let's say Monday you squat 165 lbs X 10 reps, then
another set of 175 lbs X 10 reps, and then 185 X 10 reps, you will have
performed 3 sets of 10 reps using a "pyramid" weight lifting style. The
weights increased by 10 lbs each set in a pyramid style.
By keeping track of this information in a workout
schedule sheet, such as the one I linked to above, the next time you workout on a
Monday, you will be able to see what you did the previous Monday. To get
progressively stronger over time, it is necessary to challenge your body to grow
by adding small increments of weight to each following workout (using proper
form of course).
So by adding 5 to 10 lbs of weight to your squats
the following Monday, you are in theory forcing your body to grow out of it's
comfort zone.
Recording this info each workout day in a workout journal
will keep you organized.
So there you have it; a simple way to setup your
very own free workout schedule.
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