New Year's Resolution Workout Guidelines

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Workout guidelines

Workout at least 3 – 5 times a week and 30 minutes to an hour of cardio each day you are at the gym. Make sure to change up your cardio by using different machines or different types of cardio classes. In addition, change up your workouts at least every 2 – 3 weeks. If you keep on doing the same routine, you will end up hitting a plateau. Your body gets adjusted to the same workout after 3 – 4 weeks. After that, you will not see the same fast results.

If you are only working out 3 times a week, break up your body parts like so:

• 1st day: Biceps, triceps, abdominals & elliptical machine

• 2nd day: Legs, shoulders and stepper machine

• 3rd day: Chest, back, abdominals and treadmill machine.

o Pick at least 3 exercises for each body part except the legs. They need at least 5 - 7 exercises (depending if you are a man or woman). For example: Quad, Hams, Glutes, Hips, & Calves

o Do from 3 – 4 sets of each exercise. 12, 15, to 25 reps for long and lean muscles. 8 – 10 reps for muscle mass.

You can train your abdominals up to 3 – 4 times a week, every other day. Muscles need at least 24 hours to heal. So, if your workout days are from back to back, then do your routine like above. If each workout day has a rest day after it, then add abdominal exercises in the 2nd day of this sample routine.

Also, start yourself a journal. Write down the food you eat, exercises you are going to do for the day, and how you felt after each workout. This will help you change how you eat and make developing your own workouts easier. For women, do not be scared of adding more weight. You will not get big because women are not designed to be massive like men.