Now that you have all the tools needed to support your nutrition. It is time to discuss exercise. In this post I will be covering the first part in creating your personal training plan to compliment your new found nutrition plan.
FYI: When I refer to training in this post, I mean training with weights. I am not referring to cardio. I will do a separate blog post on cardio.
Before I delve into this, I am going to be honest and tell you that what you eat is going to get you 80-90% of your results. You can tell yourself anything you would like to make yourself feel better, but you can never out train a bad diet. If you take anything away from this series let it be that, focus on your nutrition, the exercises will only enhance the changes you gain by eating clean.
Once you have worked out how much time you have available to working out, you can begin to look at the following ways to train.
In the paragraphs to follow I am going to give an example of what each looks like.
No matter which way you chose to train, you will want to pick 1-3 exercises for each muscle group (Legs-Shoulders-Arms (bicep/triceps)-Back-Abs). I recommend using a website like BodyBuilding.com as a resource for picking exercises for the muscle groups. Bodybuilding.com is a great website for all levels of training ( I use it on a daily basis to switch up my routines and learn new recipes and methods of training).
If you decided you will train with full body routines,your session at the gym might look something like this:
Full Body Training is best for:
-Individuals who are short on time
If you decide to train with Muscle group splits there are so many ways you can break this up. You can pair push/pull muscle groups, you can do 6 day split (one muscle group per day), a 2 day split (one day for lower body, the other for upper body). I will provide an example of what a push/pull routine might look like as well as a 6 day split:
6 day split example:
Push/Pull muscle group example:
Training Splits are best for:
Let me know in the comments below which method of training you will be using. The next part of this series will cover repetitions, sets and circuits to maximize your training routine.
Disclaimer: I am not a certified trainer or nutritionist. Please check with your doctor prior to starting any diet or exercise plan. The information provided above is what I have learned via personal research.