Thursday, February 19, 2015

How To Build A Killer Workout Program

How To Build A Killer Workout Program

The best part about the internet- there are endless free resources for fitness. The bad thing about the internet- there are endless free resources for fitness. There are a lot of amazing pieces on fitness and health and working out and losing weight and what to eat and what not to eat and supplements and water and sleep and rest and gyms and cardio and everything. Guess what- all that stuff is confusing SO I have created the only how-to workout builder guide that you will ever need.

This is a generic plan. If you would rather have me do all the work for you- please checkout bowmarfitness.com for meal and training plans that will take the guess work out of everything


Step 1- Determine Your Fitness Goals
Your goals need to be specific, measurable, and timely. Your goal also needs to have actionable items that you can follow to hit your goal. 

Bad Goal: I want to lose weight by going to the gym. 
Good Goal: I am currently 25% body fat. I want to lose 1% of body fat each week until I am 18% body fat, this should take me 6-10 weeks (taking a plateau into account and a plan adjustment). I will achieve this goal by hiring a meal prep coach to write a customized nutrition plan for me, I will prep all of my meals, I will lift 5 times a week and I will do cardio 3-4 times a week until I hit my goal. Additionally, I will drink at least 1 gallon of water a day and take all of my supplements recommended each day. 

Step 2- Take Measurements

In order to know what works and what doesn’t, you need to measure. You need to measure a lot. And you need to measure two times a month. 
Measurements to take:
Weight
Body Fat Percentage
Neck (in inches):
Chest (in inches):
Biceps (in inches):
Waist (in inches):
Hips (in inches):
Thighs (in inches):
Calves (in inches):

Make sure to measure everything RELAXED and RECORD all numbers into an excel spreadsheet for tracking. Create columns for check in 1, 2, 3, etc

Step 2.5- Determine if what you are doing right now is working or not. If it is working- then just keep doing it and make sure you are measuring. If it is not working, keep reading. 

Step 3- Make A Workout Plan

If you know that you want to lift 5 times a week, you know how many days you have to work with for your lifting plan. I highly recommend focusing on muscle groups in groups of 1 or 2 to truly focus on ripping the muscle fibers and then allowing enough rest days in between lifting that same group again for the fibers to repair bigger and stronger. If you have a general goal such as to lose body fat, then follow a program like this:
Day 1- Shoulders
Day 2- Legs
Day 3- Back
Day 4- Chest and Abs
Day 5- Arms and Glutes
Day 6- Rest
Day 7- Rest 
Cardio would need to be done 4 times to hit your goal and that can either be done at the same time as lifting (make sure you do cardio second), do fasted cardio, and/or do cardio on rest days. 

If you want to grow your shoulders, for example, follow a program like this:
Day 1- Shoulders
Day 2- Legs
Day 3- Back and Arms
Day 4- Shoulders
Day 5- Chest and Abs
Day 6- Rest
Day 7- Rest

Step 4- Determine the exercises and the sets/reps
KISS- keep it simple stupid
Yes, I post some kinda crazy workouts on instagram (@sarah_bowmar) that a lot of people have never seen before but I HAVE BEEN LIFTING FOR YEARS AND SO HAS MY HUSBAND, WE HAVE AN ARSENAL OF WORKOUTS. If you are new to lifting, stick to the below:
Quads- Squats, Lunges, Box Jumps
Glutes and Hamstrings- Hip Raises, Deadlifts, Good Mornings, Step Ups
Push (chest, shoulders, and triceps)- overhead press, bench press, dumbbell press on incline, push ups, dips
Pull (back, biceps, and forearms)- chin ups, pull up, inverse body weight rows, dumbbell rows
Core- plans, mountain climbers, hanging leg raises

For sets, I recommend doing 3-5 sets per exercise. Keep your toal workout numbers of sets for all exercises 15-25 set range AKA pick 4-5 exercises of 4 sets = 16 - 20 sets for your whole workout.
For reps, if you are looking to burn fat while building muscle (everyone’s dream), keep your reps per set to the 8-15 range. If you can do more than 15 without much of a challenge, it’s not difficult enough for you. 

Step 5- MEASURE
Measure every 2 weeks. If you notice things aren’t working- change them. Never try to fix something that isn’t broken. 

TOTAL TIME
You should not be lifting anymore than 45-55 minutes per day (there is another blog post about why this is lower in the my blog- just keep scrolling)


Again, this is a GENERAL PLAN. If you need a full proof plan to take the guess work out of everything- checkout bowmarfitness.com

6 comments:

  1. You are awesome. Thank you so much for doing this blog and for giving tips, advice, recipes, etc.

    ReplyDelete
    Replies
    1. Advanced tips to lose inches from your waist

      I spend a lot of time in airports, including 4 hours Sunday in
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      much magazine reading or article writing done as possible.

      Heck, I even wrote this email to you from Gate A18 while waiting for
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      This reminds me of a time about a year ago when I was stuck in the
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      NOTE: These advanced tips were only used for 10-14 days. That's the
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      1) Start your day with water and fiber. I truly believe drinking
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      stops you from feeling too hungry. As for the fiber, you can get it
      from fruit or nuts. Research shows starting your day with fiber
      helps control your blood sugar until the afternoon.

      2) Eat 1 cup of raw vegetables prior to eating your regular lunch
      and dinner. This will help control your appetite.

      3) Eat only almonds, raw vegetables, & fruit between meals.

      4) Don't eat more than 40g of carbohydrates at any meal.

      5) Don't go to bed full. Eat only a small protein snack in the
      evening to control calorie intake.

      6) Drink 6 cups of green tea per day (3 in AM, 3 after lunch)

      Advanced Exercise Tips

      1) Add 10 seconds to each work interval.

      2) Add in some bodyweight circuits (10-20 minutes per day) done in
      the morning or evening.

      If you do your regular TT workout in the morning, then do your
      bodyweight circuits after dinner. Alternatively, do the bodyweight
      circuits first thing in the morning, and then do your regular
      workout at lunch or later in the afternoon or evening.

      3) Add one set to the first superset you do in each workout.

      Use these strict tips for no more than 2 weeks before returning to
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      Go here to get started: ===> Advanced tips to lose inches from your waist <=====

      Train hard but safe,

      CB

      PS - For maximum fat loss...

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      Delete
  2. Very true! From internet we can get endless resources for exercise videos. I always download a video every week and then I follow each steps of the video to make every part of my body fit.

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