Workout Schedule to Get in the Best Shape Ever!

by: Yuri Elkaim, BPHE, CK, RHN
www.myFitterU.com

 

Good news...if you want to get in the best shape of your life, you don't have to workout 7 days a week! In fact, following workout schedule that has you working out that many times may even be detrimental to your progress because it can lead to overtraining injuries and plateaus.

Having said that, I'm going to share with you a workout schedule that can help in the best shape ever. The only limiting factors will be your commitment to working hard and being diligent in following a healthy diet.

 

Every Other Day is Fine

Working out about 4 days/week is plenty, especially if you're using the right type of workouts at the right intensity. The reason I suggest 4 days per week (or every other day) is that you need to be using full body workouts, which tax all your muscles, not just a few muscle groups. In doing so, you will inevitably need to give your body at least 24 hours rest between workouts.

A lot of people follow "split routines" where they do chest & back, biceps & triceps, etc... This type of training means that, in order to hit all your muscles at least twice a week, you would generally have to workout 6-7 times. For most people, that's just not possible.

So using full body workouts are because you hit all the major (and minor) muscles several times a week. Since these workouts involve a lot of muscle mass, they are also challenging (sometimes exhausting) and terrific for burning a huge number of calories in any given workout. They are therefore great for those looking to burn fat and get in great shape. If you want to body-build then you may want to spend more time doing your split routines.

Here's one of my favourite workouts to give you an idea of a quality full-body workout:

 

 

High Intensity Cardio 1-2 Times Per Week

Ok, we've seen that full body strength training workouts can be done anywhere from 3-4 times per week with great fat burning and fitness results. But what about cardio? Well, your full body workouts will be fairly intense, which will stimulate your cardiovascular quite nicely. But I would also suggest doing higher intensity intensity cardio, in form of interval training, 1-2 times per week. If you want to lose weight fast, then this element can make a huge difference for you.

Interval training is great because it doesn't really compromise your muscle mass and the strength gains that you have made with your resistance workouts. Conversely, long boring cardio does. To get you started choose any cardio machine and work for 15 to 20 minutes using the following interval workout schedule:

1 minute @ 90% of your max (ie. sprint)

2 minutes @ 65% of your max (ie. jog)

 

The Workout Schedule - Putting it All Together

Now that we've got your strength training and cardio workouts figured out, let's look at how to schedule over a 4 week period. In this example, we are going to use a 7 schedule to show you how you can plan your workouts over the course of a week.

ST = full body, strength training workout

HIIT = high intensity interval training (cardio)

  MON TUES WED THURS FRI SAT SUN
Week 1 ST HIIT ST HIIT ST OFF OFF
Week 2 ST HIIT OFF ST HIIT OFF ST
Week 3 HITT ST OFF ST HITT ST OFF
Week 4 ST OFF HITT OFF ST OFF OFF

 

Notice that week 4 has more days OFF? This is done so that your body has more time to recover and bounce back stronger for your next 4-week training block. This is an essential element of putting a training program together that many people often omit.

Feel free to follow this schedule with your own workouts or if you've all of your workouts and workout schedule already "done for you", then get started with my Fitter U 12-week fitness program today.

 

=> Click here to get started with Fitter U

 

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