Developing Your Own Workout Plan

Spend any amount of time in a gym and you will be sure to spot a specimen of the not-so-rare and not-elusive-enough Irritatemus Maximus. Oh you know, the typical guy who racks up a few 45lb steel plates on the bench press and reps out about 10. Then he chit-chats (loudly) with as many other members as possible for about 30 minutes. Don't forget the obligatory flirting with any and all gym hotties in the vicinity. Oh yeah! Better get back and bust out another set. No wonder he isn't seeing any results.

Clearly Irritatemus Maximus lacks a plan. So, to prevent any of you FIG’s from becoming this gymnastic abomination the GymAdvisor presents our simple but effective guide to developing your own exercise routine. Using our guide will produce a basic beginner workout routine intended to be modified as you become more comfortable in the gym. All it takes to get that body you have been looking for is some hard work, dedication and a plan.

Step 1: Do you even have a gym membership? Go get one. Refer to the GymAdvisor's guide for selecting a gym, pick one, and join---there can be no more excuses about not having a place to workout. (Note: If it has been years since you have stepped foot into a fitness club we strongly recommend scheduling an appointment with your doctor for a physical. You never know what problems you may have with your body so make sure you are clear to do rigorous exercise).

Step 2: Make a 4 day a week resistance workout routine that will keep you in the gym for 45-60 minutes of continuous exercise. Any longer and chances are you are wasting time or over training your body. When, is up to you, but we urge balance throughout the week with ample time to rest. One possibility is lifting Monday, Tuesday, Thursday, and Saturday.

Step 3: Make sure that you work your entire body each week. The major categories to hit: chest, back, shoulders, arms, legs, abs. Example: Monday – back, chest. Tuesday – shoulders, abs. Thursday – biceps, triceps, abs. Saturday – legs. You should incorporate abdominals multiple times per week. Plan out all the exercises you will be doing and carry your workout plan with you at all times. Doing so will ensure an effective workout because you will know what you need to do and will be less inclined to chat it up around the weight room with friends.

Step 4: Schedule 30 minutes of cardio first thing in the morning at least 3 times a week. This will allow you to kick start your metabolism while tapping into stored energy reserves early in the day. Using an Elliptical Machine, stationary bike, treadmill, or any physical activity works. At least one of the cardio days should be on a day without resistance training.

That is all you need to develop a solid workout routine. We recommend you prepare a plan that you like and follow it for one month. At that point it will be up to you to further develop what has been working and what hasn't, but you will have built a solid fitness foundation.