How to Design an Effective Workout Plan: Ultimate Guide for Beginners | Joanna Soh
Summary
TLDRThis video script emphasizes the importance of a personalized and consistent workout program for achieving fitness goals. It outlines five foundational steps, including assessing lifestyle, choosing between strength training and cardio, determining workout volume, progressing effectively, and tracking workouts. The speaker also highlights the significance of nutrition and rest, and invites viewers to try out a structured training program on their fitness app for a comprehensive fitness journey.
Takeaways
- đ Having a clear and detailed workout plan is crucial for achieving fitness goals, as there's no one-size-fits-all solution.
- đ§ââïž Consistency is key to seeing results from a workout program, requiring long-term commitment and discipline.
- đ Assessing your lifestyle is the first step in creating a personalized and consistent workout program.
- đȘ Beginners should focus on total body workouts to burn fat and increase lean muscle mass.
- đïžââïž Strength training and cardio are the two main types of exercises, with each serving different fitness goals.
- đââïž The best time to workout is when it's most convenient for you, ensuring you can stick to your routine.
- đą Understanding sets, reps, and rest periods is fundamental to strength training and achieving your goals.
- đ Progression in workouts is necessary to avoid plateaus and continue seeing improvements over time.
- đ Keeping a fitness journal is important for tracking progress, holding yourself accountable, and making informed adjustments to your program.
- đœ Nutrition and diet play a significant role in achieving fitness results, complementing an effective workout program.
- đ The speaker offers a structured training program through their fitness app 'Feel', which can be a helpful resource for those starting their fitness journey.
Q & A
Why is having an effective workout program essential for achieving fitness goals?
-An effective workout program is essential because it provides a clear and detailed plan tailored to individual needs, ensuring that time and effort are not wasted. Without a plan, achieving fitness goals can be challenging due to the lack of direction and consistency.
What factors should be considered when creating a personalized exercise program?
-Factors to consider include age, fitness goals, fitness level, lifestyle, and personal schedule. These elements help in creating a program that is both effective and sustainable for the individual.
Why is it important to understand the purpose of a workout rather than just blindly following it?
-Understanding the purpose of a workout helps in ensuring that the exercises align with one's fitness goals, enhancing the effectiveness of the workout and preventing potential injuries due to improper form or intensity.
What are the five steps mentioned in the script for starting a simple yet effective workout program?
-The script does not explicitly list the five steps but emphasizes the importance of consistency, assessing lifestyle, creating a personalized program, understanding the type of workouts, and the importance of progression and tracking.
How does consistency play a role in achieving results from a workout program?
-Consistency is crucial as it ensures that the workout is performed frequently over a long period, leading to gradual improvements and long-term commitment, which are key to achieving desired results.
What is the significance of the timing and frequency of workout sessions in a personalized program?
-The timing and frequency should align with an individual's schedule to ensure that the workout can be consistently performed without causing disruption to other daily activities. This increases the likelihood of adherence to the program.
What are the two main types of training mentioned in the script, and how do they differ?
-The two main types of training are strength training and cardio. Strength training focuses on building lean muscle and improving strength, while cardio aims to build stamina, burn calories, and improve heart health.
How does the body's metabolic rate relate to the amount of lean muscle mass?
-The more lean muscle mass an individual has, the higher their metabolic rate, which means their body burns fat more efficiently, even at rest.
What is the difference between performing high repetitions with lighter weights and low repetitions with heavier weights?
-High repetitions with lighter weights are primarily for building muscular endurance and size, while low repetitions with heavier weights are for building strength and power, focusing on muscle hypertrophy.
Why is it important to track workout sessions and keep a fitness journal?
-Tracking workout sessions allows individuals to review their progress, identify what works and what doesn't, celebrate successes, and hold themselves accountable to their fitness goals.
What is the role of progression in a workout program, and how can it be achieved?
-Progression is vital to avoid hitting a plateau and to continue seeing results. It can be achieved by gradually increasing the workload, adjusting the volume of workouts, introducing tougher moves, or reducing rest time.
How does the script suggest maintaining motivation and interest in a workout program?
-The script suggests making adjustments to the training program to challenge oneself, keep things fresh, and avoid monotony, which helps in maintaining motivation and interest in the workout sessions.
Outlines
đȘ Building an Effective Workout Program
The first paragraph emphasizes the importance of having a structured workout program to achieve fitness goals. It highlights that there's no one-size-fits-all approach due to individual differences in age, fitness level, and lifestyle. The speaker outlines five steps to create a personalized and consistent workout routine, stressing the importance of discipline and long-term commitment. The audience is encouraged to assess their lifestyle, determine the frequency and duration of workouts, and choose the best time of day. The paragraph also discusses the significance of consistency over the duration of workouts for achieving results.
đïžââïž Understanding Workout Types and Progression
The second paragraph delves into the types of workouts, distinguishing between strength training and cardio, and their respective benefits for burning fat and increasing lean muscle mass. It advises on how to combine these based on personal goals, such as weight loss or muscle gain. The paragraph also explains workout volume, including sets, reps, and rest periods, and how to adjust these according to training goals. The importance of progression in a workout program is underscored to avoid plateaus, with suggestions to increase weight, reps, sets, or introduce new exercises every four to six weeks.
đ The Significance of Tracking and Adapting Workouts
The third paragraph stresses the importance of tracking workouts to monitor progress and maintain accountability. It suggests keeping a fitness journal to record exercises, weights, sets, reps, and rest times, as well as subjective feelings about recovery and mental state. The speaker discusses the need for continuous adaptation of the workout program based on personal feedback and experience. Additionally, the paragraph mentions the availability of a structured training program on the speaker's fitness app, Feel, which offers workouts led by certified trainers and can be done at home with minimal equipment. The paragraph concludes by reminding viewers of the importance of nutrition and rest in achieving fitness results, and encourages them to subscribe to the channel for more content.
Mindmap
Keywords
đĄWorkout program
đĄConsistency
đĄPersonalized program
đĄStrength training
đĄCardio
đĄTotal body workouts
đĄSets and reps
đĄHypertrophy
đĄProgression
đĄWorkout volume
đĄFitness journal
đĄNutrition
Highlights
Importance of having a clear and detailed workout plan for achieving fitness goals.
No one-size-fits-all workout plan due to individual differences in age, goal, fitness level, and lifestyle.
Understanding the purpose of each workout is crucial rather than just following blindly.
Consistency and discipline are key to achieving results from a workout program.
Creating a personalized workout program that fits one's lifestyle and schedule.
The significance of training frequency and duration in a workout session.
The best time to workout is when it's most convenient for an individual's schedule.
Total body workouts are essential for beginners to burn fat and increase lean muscle mass.
Difference between strength training and cardio exercises and their respective benefits.
Combining cardio and strength training for weight loss goals.
The concept of workout volume including reps, sets, weight, and rest time.
Adjusting workout volume based on training goals such as endurance, hypertrophy, or strength.
The importance of proper form during exercises to engage the right muscles and avoid injuries.
Progression in workouts to avoid plateaus and continue seeing results.
Gradual progression to prevent injuries while still challenging oneself.
Keeping a fitness journal to track workouts and monitor progress.
The role of nutrition and rest in achieving permanent fitness results.
Availability of a structured training program on the Feel app for home workouts.
Encouragement to put the knowledge into action and try out the workout program.
Transcripts
[Music]
having an effective workout program is
extremely important towards achieving
your fitness goals you can't just have a
goal and expect to achieve it if you
don't have a clear and detailed plan
without it you're probably wasting your
time and effort
here's what we need to know there isn't
a one plan fits all solution
that's because we're all different so
creating an exercise program varies
based on your age
goal fitness level lifestyle and more
even with tons of workout videos out
there you still need to have the
knowledge of knowing why you're doing
this workout rather than just blindly
following it so what i'll be sharing
with you today are the foundations to
start a simple yet effective workout
program it might sound daunting but once
you know the basics and build from there
it isn't difficult in fact it is a lot
of fun i'm going to try to keep it
really simple and break it down into
five steps
consistency is the number one factor
that will get you results you have to
train frequently across a long period of
time so let's get it right from the
beginning this is a long-term commitment
that needs discipline
there's no shortcuts in getting the
results you want hence the first step is
to assess your lifestyle and create a
personalized program that will be
consistent for you
ask yourself these questions
how many days in a week can i dedicate
to exercising
how long can each workout session be
what time of the day suits my schedule
grab a pen and paper and write it down
for instance i like to work out five
days in a week and have two rest days my
workout days will be monday tuesday
thursday friday and saturday my rest
days will be wednesday and sunday
for each session it'll be an hour long
and i like to get it done first thing in
the morning before i start my day
be specific and realistic because we
want this to be a doable plan
not something which you'll give yourself
excuses down the road
if you can dedicate one hour every day
that's great but if you're tied down to
work and family commitments and can only
spare 20 to 30 minutes a day that's
absolutely fine as well working out for
a longer period of time doesn't
necessarily equate to better or quicker
results rather it's about how consistent
and efficient your workout is in order
to achieve results
i've known of so many success stories
from people who can only spare 20 to 30
minutes a day doing the fear workouts
but because they were consistent they
saw results
another common question i get asked
often is when is the best time to
workout
the simple answer is there is no such
thing as the best time to workout
the best time is when it's most
convenient for you and fits your
schedule that way you're more likely to
stick to your routine instead of having
reasons not to train so if morning is
best for you then stick to the morning
if evening works better then keep your
workout to the evening once you have
figured out your training schedule make
a commitment to yourself and complete
the training no matter what
know that consistency is the most
important thing in creating a successful
program
[Music]
next part to figure out is what workouts
should i do there are so many workout
videos out there but you have no idea
where to start and what to do for
beginners it's important to know that
you have to perform total body workouts
focusing on all major muscles in order
to burn fat and increase lean muscle
mass
i've said this too many times but allow
me to say it once more we cannot spot
reduce fat typically there are two types
of training strength training or cardio
of course there are also workouts which
combines both such as hit interval and
circuit type training
these types of trainings are the most
efficient way to burn fat and to tone up
in a short period of time
let's look at the difference between
strength versus cardio
strength training or weight lifting are
exercises aimed at improving your
strength and to build lean muscles
strength training is important because
the more lean muscles you have the
higher your metabolic rate will be that
means your body will be burning fat more
efficiently even when you're at rest
here are some examples
cardio or aerobics are exercises that
are intense enough to increase your
breathing and heart rate at a continuous
and consistent pace
cardio exercises are important to build
stamina to burn calories and excess fat
from the body
here are some examples
which should you be focusing on that
really depends on your goal if your goal
is to lose weight then you need a
combination of both cardio and strength
training if your goal is to gain weight
then you need to incorporate a lot more
strength training into your program and
only perform cardio occasionally so
let's say my goal is to lose weight and
add more muscle tone
based on my workout days i'll split it
into 2 days of strength training 2 days
of heat conditioning workouts and 1 day
of low intensity or steady paced cardio
for example
monday can be lower body strength
training tuesday will be total body heat
and conditioning workout thursday upper
body strength training
friday total body heat and conditioning
workout and saturday can be bar yoga
pilates brisk walking swimming or hiking
go onto my channel and check out my
workout playlist for different types of
workouts
the third factor is to figure out your
workout volume how many reps and sets to
do how heavy to lift and how long to
rest in between exercises
these are mainly for strength training
i've received quite a number of
questions asking if 2 kilos is enough or
if 5 kilos is enough i can't give you a
straight answer because it comes down to
your own strength and goals
let's get to the basics of understanding
sets and reps
sets refer to repeating the same
exercise a certain number of rounds for
instance performing 10 squats in one set
and you may want to repeat it for
another two more sets with rest in
between sets for absolute beginners i
would suggest that you start with two
sets and as you progress increase to
three or four sets per exercise
repetitions or reps refers to the number
of times you perform an exercise during
a set so for instance it can be 10 reps
of squats how many reps should you
perform varies depending on your goal
and fitness level to give you a training
baseline 12 to 20 reps or more is
primarily to build muscular endurance
and size endurance means to train your
muscles to perform a certain move for an
extended period of time
doing high reps means you'll be lifting
lighter loads and because we want to
improve endurance that means shorter
rest between sets 30 to 60 seconds
6 to 12 reps is hypertrophy training
hypertrophy is an increase in growth of
muscle cells achieved through weight
lifting
this training is for all of you who want
to tone up and improve muscle definition
because you're lifting heavier with
lower reps the rest time between sets
will be about 60 to 90 seconds
less than six reps is to build super
dense muscle strength and power because
the wraps are lower that means you're
going to be lifting a lot heavier
weights focusing all your effort into
those few reps you'll also need longer
to recover and the rest time between
sets is about 3 to 5 minutes long hence
depending on your training goal you will
need to adjust the weight accordingly
for example if you're training for
hypertrophy and you can perform up to 20
reps then the weights are too light you
have to increase the load
you also have to adjust the weight
according to the body parts you're
training your leg muscles are a lot
bigger hence you can lift a lot heavier
compared to your shoulder muscles you
can't just stick to one weight and
perform the entire body and remember
proper form is extremely important in
order for you to engage the right
muscles and to avoid injuries every rep
should be a quality rep
now that you have a solid workout
program and you're consistent with it
the next important factor is progression
to keep improving and seeing results
your workouts need to get harder over
time you can't just stick to a beginner
workout which you've been doing for the
past two months and wonder why am i not
seeing results if you fail to progress
in your training that's when you'll hit
a plateau saying that however do not
make things harder too quickly i do
understand that some of us can get
really impatient and want to lift
heavier within the next few sessions it
takes time to build strength and
endurance
progress slowly and gradually this way
you will still create change but without
the risk of injuries which may cause you
to miss even more training days as a
rule of thumb you want to train for four
to six weeks at any given level of
difficulty before adding more challenge
to your training training progression
can be increasing the work load that
means lifting heavier weights or
increasing your running speed
increasing workout volume whether it's
more reps sets or intervals increasing
the workout time
reducing rest time or introducing
tougher moves there's no one straight
answer to how you can progress in your
workout but the longer you train and
understand your body you will start to
make adjustments to your training in
order to challenge yourself and to also
keep things fun fresh and not so
monotonous that way you will look
forward to your training sessions
we often take this for granted but
keeping track of your workout sessions
are extremely important
it's the only way where you can look
back review each session track your
progress and even celebrate your
successes along the way have a fitness
journal and keep track of every single
workout
your record should be both objective and
subjective
record the exercises weights
sets
reps workout duration and rest time
record how your body feels
recovery level and mental state having
these records will allow you to see what
works what's not working so that over
time you can create a training program
that's effective and efficient for you
it really does take time to figure out
your own body you can't just create a
training program and know that this will
work immediately
you need to consistently adapt and make
changes along the way besides that
having a record is also a great way to
keep you accountable to your goals for
instance you'll know if you manage to
fit in five days of workout as planned
this information is key to show you
results and to keep you going now that
you know the foundation of building a
solid workout program i want you to put
this into action and try it out for
yourself to get you through your fitness
journey i've also designed a
well-structured training program every
month on my fitness app called feel all
the workouts are effective easy to
follow with clear instructions and
they're led by internationally certified
trainers so you know you're in safe
hands plus the workouts can be done at
home with very minimal equipment
do check it out and sign up for free on
fieldlife.com or download on the app
store or google play
with all the knowledge and information
let's also not forget that nutrition and
diet is still 80 percent of the results
to see permanent changes it is a
combination of having an effective
training program eating a well-balanced
diet that fits in with your goal and
getting enough rest daily if you enjoyed
this video if you find this video to be
useful then do like this video and share
it on with your friends do also hit the
subscribe button check out a lot more
workout videos nutritional tips and
recipes on my youtube channel and i will
see you in my next video stay safe and
all the best
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