Nowadays because of how much information is out there, it is quite hard to understand which fitness routine is efficient and which is going to be a total waste of time. People try different things, trying to make conclusions themselves, but often enough instead of posting amazing before and after photos and gaining thousands of thumbs upon them they have to buy Instagram likes for the photos of their vague and insignificant fitness results. This article is going to tell you how to quickly understand whether a particular fitness routine is going to work for you or it’s going to fail your expectations completely.
Is it promising you to change in combination with a special super strict diet? Well, if so, run for the hills: because you will definitely thin out, but not because of how great your exercise plan has been working for you. Basically, if a fitness routine isn’t decent enough, its creators might want to compensate for the efficiency of using dieting, which is often inadequate and strange, especially if we talk about fitness and diet routines for women.
How often and how long should the training sessions happen? If you have found the routine for novices that says “train with us 7 times per week” you should avoid it at all costs as it is going to quickly destroy your body without making it stronger in the process. Exercise stress should be adequately measured to somebody’s capabilities, and if a person is new to sports (that’s actually almost everyone who’s looking for fitness routines online), the amount of exercising should lay somewhere around 2-3 times per week.
Now let’s talk about equipment: is this routine built amongst a certain inventory or sports machines that you just have to have if you want results? Well, spoiler, this is an ad and you should just move further in your great search for a decent routine. A good, efficient and sustainable fitness routine might actually be based on some inventory, but it’s going to be nothing complicated, like a dumbell or a kettlebell, for example.
Don’t fall for a “magic exercise, that will solve all of your problems at once”. There is none. And the ones that are listed on the Internet aren’t solving all the problems — each movement recruits different muscles (sometimes even different fibers of muscles!) and brings you to different results. Combining the right moves into your fitness routine is key, plus mixing them in the right proportions and performing them in the right order, with the right intensity and volume.
If we’re speaking about routine for novices, there is nothing better than a thought-through routine based on the athlete’s own body weight. It’s great because it requires none of the equipment or special conditions and it actually always works: professional athletes include such exercises into their routines as well and some of them even base the whole conditioning part of their workouts on them. The only thing you have to do while picking a routine like this is to make sure that you use enough movements to hit each muscle group that you need to.
Finally, if you’re not tracking your workouts, you’re not going to see any progress at all. You should have a journal of some kind where you’ll be listing all the workouts done, where you’re going to have your measurements arranged in the right order and where you will be able to analyze what you have started with and where you are at right now. You could chaotically workout every day, changing them and mixing them in order to hit each and every muscle group, but guess what — it is not going to work either.
To see progress, you have to focus on progressive overload and track everything you’re doing. Sticking to one simple routine is the best thing you can do — start with several compound movements and slowly add some isolatives to them while you’re growing. These are three main pieces of advice anyone who does sports for a while could give to a novice and all of them are actually working. Don’t look for harder options and don’t try to overcomplicate it: all that matters is consistency and intensity, just like we have noticed before.
Don’t base your fitness success on diet restrictions.
Find the right training schedule and don’t try to work out every day if you’re a novice.
Using equipment is great, but if you have none of it you can always find a working bodyweight routine.
Make sure to hit each muscle group you’re willing to develop.
Don’t underestimate the power of bodyweight exercises. These are great for both men and women, require zero additional equipment, and give fantastic results.
Track your workouts and stick to 1 (!) routine, mixing and changing exercises too early might be even harmful to your muscle stability.