How to Make a Workout Schedule

Check out Bas Rutten's Liver Shot on MMA Surge: bit.ly/MMASurgeEp1
In this video,
Mahalo's fitness expert Torri Shack explains how to make a workout schedule.
Getting Started
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The hardest part is getting motivated enough to just do it. So start by planning out your week. Find a time that you will realistically work out. If you're not a morning person, schedule you're workouts for right after work. If you never seem to have any spare time, try squeezing a mini workout into your lunch break. Any little bit helps (even 15 minutes), so write it down so that you know you've committed that time to exercise.
Planning Cardio
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Aim for getting 30 minutes of cardio most days of the week. For three of those days, try to do something with a little more intensity, shortening the duration to 20 minutes. Switch up the type you do (walking, jogging, elliptical, hiking, stairs, fitness class, biking, etc). Make sure that you include a 5-10 minute warmup and cooldown.c
Planning Strength Training
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When you're just starting out, dedicate two or three weekly workouts to strength training. Perform exercises that target each of your major muscle groups (upper body, abdomen/back and lower body). As you advance, you can split your workouts so that they focus on one muscle group per workout. You want to make sure that your routine is not slanted to favor either cardio or strength training, because both are important to getting in shape and losing weight.c
Planning Flexibility Training
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You can incorporate your flexibility training into the cooldown portion of your workout, unless flexibility is one of your specific goals. In that case, try scheduling a yoga class once a week to start out or set aside one to two workouts per week specifically tailored to flexibility training.c
Things to Keep in Mind
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When developing your schedule and routine, keep your goals in mind (or have them written out so that you have a visual reminder). If you're looking to maintain your weight, three days a week should be sufficient, but if you want to lose weight, aim for five to six days per week.c
Helpful Hints/Tips
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1. Check your local gym/recreation center for classes that fit into your schedule.
2. Make it a family affair. Get the kids to come with you for a walk after dinner or schedule family time in the park on a Saturday.
3. Include your coworkers. Invite them to join you on your lunch-time walk or get involved with a work-sponsored sports team.
4. Look for community groups. There are groups for everything from nighttime runners to volunteer work (anything that's not sitting on the couch will help you burn calories).
5. Get an accountability partner. Whether you pay a personal trainer or ask a friend along to the gym, having another person will increase the likelihood that you'll stick to your routine.
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[@ElectricityTaster]

This is love at first sight.

[@allabouteverything4044]

love your hair!

[@chtjagadesh8078]

Another great thing one can do is, penning down the workout in a book

[@msgrumpy79]

Awesome advise....just what I needed. Thanks!

[@lovey675]

good answers. really helped out.

[@TheLordsPrecious]

Great advice. Thanks!

[@abdelazizhct]

NICE

[@SoniaRodriguez-zk2xp]

I have three kids. I am not fat, but do have a bit of a muffin top, a little belly. What workouts should I do? I don't want to loose weight, just get rid of the little things mentioned.

[@youtubeaccountverification3260]

here's a few suggestions for using yoga reduce weight Find a suitable program locally or online and stick to it Do yoga with a friend so you have someone to encourage you (I read these and the reasons they work from Betwans Yoga Blog site )

[@omarmalaysia]

thanks... but i want ask if i want be bigger or make my muscle bigger how many days need to go gym...

[@VJ-nd6iy]

hii what to do fist ? flexibility traning or gym workout

[@YolVang]

Hi! I'm 14 years old and I want to workout and get nice belly abs. What time should I workout I'm planing workout at 5 at home like for abs workout and eat banana before my workout and after eat banana and have dinner my family usually eat rice and drink milk and go to bed and eat breakfast at 8 like pancake and what should I at noon should I go workout and after that eat lunch? What should I do? Thank you!:)

[@ClapsyPlapsy]

1:23 | Freudian slip.

[@JohnJohn-fq5bl]

120 pound 5'7 am already eating healthy i hv a list for everything i eat i started dance but i want a workout for each day i do 45min workout anytips

[@ZageDefault]

la morena workout

[@sagetajr]

i don't want to maintain weight nor lose weight .I want to gain weight... so how do i do that?

[@ShellBells98]

@sagetajr why? sorry just asking, i feel like i might be being kinda rude, just conccerned though

[@idus2865]

Smile please😅love your tips btw

[@atifkhan6383]

mam make program for begginers

[@vziz]

you're ... yo mad bro

[@Chooify]

Your supposed to work out everyday at the minimum for 30 Minutes.

[@kentfarmx]

If your dating this woman for more than a year and didn't put a ring on it ...yo mad bro

[@DJ4C0]

uh yes, every day another muscle 1 hour a day and than 24 hours rest for those muscles

[@Thamer12716]

thats cause her t-shirt is too small LOL

[@LeviG]

Seriously? Maintaining weight and Losing weight? Every damn time... I'm a skinny dude that just wanna gain weight, and gain it in form of muscles. But no... Everywhere I go... DO THIS TO LOSE WEIGHT! Skinny people may also have problems with their health and body. Looks like people are just ignoring that fact.

[@evaanne77]

Start with a higher protein and carb diet. (Protein is really important because it helps stimulate muscle growth.) Do more weight training than cardio. But still keep up with your cardio! :D There is a "starter" diet that is called the 3-2-1 approach. You have a recommended amount of caloric intake based on your body features. Now, 3 parts of your diet need to be protein filled, 2 parts carbs, and 1 part fat. However, you need to tweak the diet based on your own personal needs. (Essentially to figure out how much of your diet needs to be dedicated to protein, carbs, fat, divide your total recommended caloric intake by 6.) Also they suggest you eat 5-6 times a day. Obviously not in large portions. You need to eat in smaller more controlled portions. It's not much, but it will help! :)

[@monicadandwani]

Check out Weight gain network on youtube

[@MrGamerman654]

hi!! thank you so much for your advice and help but i would just like to tell you one thing no offence you're advice's are great.. but you need to smile! more stop it with the straight face!! Just saying and thank you again!!

[@saifulhasib5848]

+Rohan D'souza When considering eating healthy, you have to never fall victim to modern fad diet plans. Extreme diets are a risk for your health, especially ones that seriously limit your everyday nutritionary intake. While they might generate rapid loss of weight, these diets will never be a long-term answer for your waistline. It is best to look up Fenoboci Diet Plan on google as it isn't just another fad diet where you starve yourself.

[@sjadeed]

First of all, do you need to lose weight? or tone-up? Cause if you have fat around your stomache, your not gonnna get abs, you first need to eat healthy! YOu cant just do abs, and abs, and abs, try doing yoga, or cardio, ( yoga is more reasonable for your age) For breakfast try eating some eggs, with WHOLE grain bread, or wheat bread! Or maybe a healthy cereal, Avoid always eatingpancakes, For lunch have something healthy, maybe a sandwich, on WHEAT Bread. TRY NOT EATING RED MEATS, TRYchicken:)

[@christinating1340]

omg 5-6 days a week to lose weight? ughhhh