Part 2 – Executing the Plan
Schedule Your Workout Time
The days and times you train with me are already set. That’s the easy part. I’m more worried about you scheduling your cardio and/or extra strength training workouts to keep yourself accountable.
Treat your own workouts and the time invested very seriously. Schedule your workout time just like you schedule a doctor’s appointment. Don’t skip out because I won’t be waiting for you to show up. Keep yourself disciplined and accountable to your future self and the results you are striving to get.
Five Days Minimum, Six Days Optimal
Shooting to get five days of working out each week should be the minimum. I’ve seen hundreds of clients over the years who worked out four days or less each week on average and they stayed about the same as when they started their fitness program. At that rate, you’re not getting worse, but you’re not getting much better either.
Six workout days per week should be what you strive for to get your best results. You should aim to use up the most optimal amount of time building and sculpting your body with one complete rest day each week. Don’t leave any calorie burning time on the table. Your average workout time should be a range of 30 to 45 minutes each of those six days.
Aim to Get More Sleep
Easier said than done, I know. But with working out as much as what I’m prescribing above you are really going to need a proper amount of sleep for recovery and to aid fat burning and/or muscle building. Most studies recommend getting 7 to 9 hours each night. If that means going to bed 30 minutes to an hour earlier, shutting down your phone and other electronic devices 30 minutes to an hour before bed, or whatever you need to do to allow your brain and body to calm down to get your best rest each night, then do it!
Aim to Cook More
The more you control your food scene the better results you will get. It’s easy to rely on restaurants and feel like your ordering something healthy and results oriented, but you shouldn’t put complete trust in eating out. Cooking simple recipes that take 15 minutes or less will help you feel like you’re not spending every extra moment in the kitchen. Investing a little more time in cooking your own meals will go a long way in investing more in you and your overall health.
Ask for Help
It’s natural to feel a little unsure about aspects of what to do to get results with your fitness plan. You and I only get about an hour to an hour and half of time with each other each week, and that is mostly spent on getting a great workout done. Please don’t hesitate to ask for a phone conversation or to use a face-to-face meeting during your session time to talk about and plan your fitness focus more in depth. There is only so much strength training sessions and blog posts can do.
For all of us, time is the most precious commodity. But spending just a little bit of time getting and understanding your fitness plan will save you a lot of time in the future.