Planning Your Own Workout Program: The Basics

When it comes to getting fit or losing weight, having a long-term workout program planned out for months at a time, with goals to achieve along the way, will help you to stick with it. To come up with your program, you need to start with the basics to come up with something that suits your needs.

Are you trying to lose weight? Are you trying to improve your overall fitness? Are you trying to tone or to bulk up? Having a clear grasp of what you’re aiming to do in the long-run will help to guide your plan and keep you motivated too.

Now it’s time to think about how often you will work out. If you’re new to workout programs, or are not particularly fit, you may need to go easy to start with. Plan to do some light training on one or two days each week until you start getting used to physical exertion and recovery. Too much too soon could be overwhelming and put you off.

After easing yourself in, you can increase the intensity of the workout and add an extra one or two workout days to your program. Try for three days each week, or maybe four if you’re feeling really energetic. However, it’s as important to include rest and recovery days in your schedule as it is to include workout days.

The amount of time you allow for a workout session will dictate the variety and kinds of exercise you can carry out. For lots of variety, you’ll need a longer session, and for endurance exercise you’ll also need more time.

You need to have an idea of the exercises you need to do in your program. Think about which areas of your body you’d like to focus on the most. Do you want to drop weight off your stomach? Do you want to increase the endurance in your legs? Perhaps you want to bulk up your biceps? You can plan each session with these focal points in mind.

Build your program up bit by bit. Start off by deciding on your general aims, then figure out how much time you’ll have available or want to spend exercising. With a range of possible exercises in mind, plan what you’d like to cover in each session. See if you can cover everything in a one- or two-week exercise cycle.

After you’ve begun the actual workouts, you’ll have a better idea of which exercises work for you, and how long it all takes. You can then adjust your program to match what you learn. With this knowledge, you can then set yourself longer-term goals – like increasing the number of reps or sets you do in a session, or running further in the same amount of time.

5 Ways to Increase Your Self-Confidence

We all know them. You know the ones, those self-confident individuals who always seem to be in control. They make snap decisions, appear to be more successful than most people, and possess an inner strength that is almost visible.

You admire their self-assurance and firmness of opinion. Such characteristics arise from inner beliefs in one’s ability. If you would like to be more self-assured, practice the following tips which can help you formulate a strong, healthy self-image, full of conviction and self-confidence.

1 – Understand Your Strengths… and Weaknesses

Self-confident people know what they are good at, and what they are not very good at. Confidence definitely means feeling good about your ability to do certain things. However, it also means understanding those areas where you need to improve. A confident person readily accepts they are not the best at everything.

2 – Look On the Positive Side

Bad things happen all the time. You need look no further than your daily news broadcast to see that the world has a lot of problems. Self-assured individuals understand this. However, they do not focus on the negative side of life. They can always find the silver lining in every cloud, and a positive spin on a negative event.

3 – Don’t Let Failure Stop You

A failure is an event, it is not you are. The most successful, self-assured individuals with true conviction in their beliefs and abilities have failed hundreds and even thousands of times. They are not scared of a failure, and certainly don’t let it keep them from succeeding in the future. Norman Bernard Larsen invented WD-40 on his 40th try. The world would not benefit from this all-in-one miracle household product today if Larson had given up on his 10th, or 20th, or 39th attempt.

4 – Spend Time with Positive People

Confident people surround themselves with other confident people. These people tend to be positive as opposed to negative in nature. Their self-belief is contagious, and makes people want to be around them. Negative people want to bring others down to their level, and positive, self-assured individuals spend time with confident believers in self-convictions that push them to be more of who they are.

5 – Use the Right Body Language

You can “trick” your mind into believing that you are self-confident. This will lead to confident, assured actions,

negative side of life. They can always find the silver lining in every cloud, and a positive spin on a negative event.

Don’t slouch. Shake hands firmly. Smile more often. Speak slowly and clearly. These are all traits of self-confident people, and simply by adopting these postures and confidence boosting tips, you will begin to feel more self-assured.

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