To learn how to work out effectively you first need a foundation or blueprint. This foundation will give you the best methods and ways of working out to burn fat and gain muscle that exist.
It doesn’t matter if your 15 years old, 80 years old, man or woman, an athlete, fat, really fat, or already working out. Anyone can utilize these strategies to get better results!
If you want to workout smart and get rewarded with an athletic and lean body that can kickass in any type of activity or sport lets get started.
STEP 1 – Read this Crossfit article on –> What is Fitness. This 10 page pdf will expand your mind to what fitness really is and will give you some AH HAs for your fitness training plan and what you should incorporate into it.
STEP 2 – Read this article –> Is Your Fitness Training Plan Flawed…? – this article talks about having a “whole fitness” or Holistic mindset approach to your fitness results. If you don’t have this BIG PICTURE thinking you won’t really be achieving optimal results when it comes to your fitness. You will have “Flawed Fitness”.
Your Fitness Training Plan
I call this the Ultimate Training Program. It consists of 3 days of exercise each week, for the rest of your life. You can choose the best days for yourself, but Monday, Wednesday and Friday are good for most, allowing enough recovery from day to day.
Each day should either be filled with a Crossfit workout, an interval training workout, along with your choice of strongman training, free weight exercises, body weight training, kettle bell training, ring training, or sandbag strength training.
You pick and choose what you would like to do. Maybe you want to combine KettleBell Training with BodyWeight workouts. Or combine strong man training with sandbag strength training. Its up to you, its your program. The key though is to mix it up.
Heres an Example below, of how you might schedule your weekly workouts.
Monday – Prison workout focusing on only 6 reps and 3 sets using free weight exercises. Do dumbbell incline bench presses, squats, clean & press, and deadlifts.
After your done with the main workout do 2 sets, 6 reps each leg, of raised 1 arm walking lunges for Functional Flexibility and 2 sets, 12 reps each of wood chops with a 10 pound medicine ball for core stability.
NOTE: This is just 1 example of using free weight exercises. Next week you wouldn’t do this same workout. You could do a sandbag strength training day combined with some strong man training. Then on the 3rd week you might do bodyweight exercises with some ring training. Keep changing it up!
Tuesday – is used for complete recovery and rest. Your shouldn’t be doing anything too physical on these rest days.
Wednesday – Interval Training. Use the Fig. 3 chart in the What is Fitness article to determine your duration of exercise, duration of recovery and how many times to do it. I want to work on short distances so I’ll work on the Phophagen energy system for sprints.
I’m going to run 20 second sprints on a track field of my high school. After 20 seconds, I’ll keep walking for recovery for 60 seconds. Then sprint for another 20 seconds, recover but still walk for 60 seconds.
I will do this until I have at least 25 repetitions. Each 20 seconds sprint counts as a rep. You can also add pushups, sit ups, when you get done with each sprint to make it harder.
If your out of shape or fat (300 lbs or more), you can walk at your fastest pace for your sprint. Then slow down to your slower walk pace.
This Interval training can be done with anything like, running sprints, swimming, stair case workouts, mountain biking, boxing, jumping exercises or jumping rope. Or doing a combination of these things. Interval training simply means you go real fast (or as fast as you can) and slow down and speed back up and then slow back down.
Thursday – is a rest day.
Friday – I go to www.Crossfit.com and pick one of the many type of crossfit workouts and then watch the video or search Google for one as Crossfit.com only shows videos. So search Google for Crossfit workouts for an exact list of what to do. You can also watch the single exercises of some videos and combine with others to form a workout.
If I don’t know how to do something I look at their video demonstrations by clicking on exercises and demos. If your not still sure or are more of a beginner its probably smart to go to a local Crossfit gym for the first couple of months and workout with a certified crossfit trainer if you currently don’t go to a “typical gym”.
Saturday - is a Yoga day
Sunday – rest and relax day
Note: You can also do a sport or activity on non-workout days. I usually throw in some mountain biking twice a week. Just structure it so that you get the most rest after your hardest workout day.
The reason why this Ultimate Training Program requires only 3 days is because that’s all you really need to do. Stress your body, and let it recover. If your an athlete you may need to structure more training days.
Another reason is that 3 days is easier to commit to and sticking with it long term. You don’t wear yourself out. Keep in mind though, that you should still be somewhat active on your days off but make sure you get plenty of recovery time.
There are all kinds of different variables you should always be mixing and changing in your workouts. A workout should never be the same. Don’t subscribe to any one thing, low reps only, high reps only, long rests, etc..
The real secret for having an effective fitness training plan is taking stuff from a variety of things like gymnastics, powerlifting, interval training or whatever it is and blending them in, this is what Crossfit does and its very effective. But you should not just focus on Crossfit. Its just one of your many tools for achieving maximum fitness results.
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