Hello, good morning. Welcome to another live presentation with yours truly Patrick Ocheni, your trusted fitness expert / advisor. In today’s video, we’re going to talk about, very quickly, what should an optimal workout routine comprise of on a weekly basis?
The first thing you always want to have as part your plan is what, strength training. That is the first thing you’re always, always, always want to incorporate into your, what, into your workout routine.
Now, one of the biggest mistake that I see people make all the time when they’re trying to get in shape is, they do not have an actual routine; they go to the gym and just do random things. You have to understand, if you do not plan, you are planning to fail.
So, you should actually have a big picture workout routine that you follow every single day that positions you to achieving your goal. Now, speaking of your goal, guess what? Before you can come up with a workout routine, you have to identify what your prioritized goal actually is.
Now, strength training comes in different forms, depending on your goal.
You could be using just your own bodyweight, do you want to use dumbbells versus machines?
All depends. There is no right or wrong answer.
However, what you need to understand is long term as part of your workout routine on a weekly basis you definitely, definitely want to incorporate weightlifting.
The second thing you want to include is, what, cardiovascular training. You want to include a cardiovascular training regimen as part of your weekly workout routine. Now, anything that gets your heart rate up is considered cardio.
So, it could be stuff like jumping jacks, high-knee sprints, interval training. Which one you choose is dependent upon what your big picture goal is and what your current fitness level is.
For example, if somebody is trying to lose 50 pounds and they weigh 400 pounds, well, when it comes to cardio, I would not be recommending doing jumping jacks.
It’s simply not going to work.
The third thing you want to include in your fitness routine is core training.
Your core is the foundation of everything.
If you have a weak core that affects all your other training that you do, your ability to do squats, for example, will be compromised because you have a weak core and there’s so many other movements, training regimen that will be compromised, negatively affected, if you have a weak core.
Now, do not mistake that for thinking that if you’re trying to lose weight, for example, training your core is going to get you there. Yes, it’s going to be part of the solution, but just doing crunches, for example, is not the answer. You can do crunches from here to tomorrow and you are not going to get rid of any abdominal fat– it’s not going to happen.
However, you need a strong core for you to be able to do the kind of complex training you need to do to be able to get you in shape, whatever your fitness goal is.
Does that make sense?
The good news is, if you hate doing crunches, like I do, you do not have to do isolated abdominal exercises to work on your core.
There’s some dynamic compound movements you can be doing to still target your whole body while working while strengthening your core.
Does that make sense?
You need to include flexibility training. You need to be flexible. Without flexibility, you’re going to have a hard time performing your workout in what’s called full range of motion. Basically, what that means is this your ability to get result will be what, will be compromised.
Now, the cool thing is, you don’t have to necessarily be taking a separate yoga class to improve flexibility training. There’s a way you can train within your workout that helps you improve your flexibility.
Now, as part of your weekly plan, you need to incorporate a rest day. When I say rest, that doesn’t mean you just stay in bed and sleep all day. There’s something called “active rest.” And, the amount of rest you need is influenced by how you design your actual training program.
There’s so many different ways you can design your program that whereby you can actually working out every single day, seven days a week, and still get the rest that you need.
And then, finally, the sixth thing you need as part of your weekly workout routine is what I call ” fuel replenishment.”
What does that mean?
That means that you’ve got to eat, right, to support your training. You’re not going to be able to perform at a high level if you’re not taking in adequate fuel.
So that’s basically it, the six things you need as part of your weekly routine:
You need strength training, cardiovascular training, abdominal training, flexibility training, adequate rest, and you need adequate fuel replacement.
I hope you grasp the concept that I’m trying to share with you.
There’s a way whereby, If you design your program correctly, you can do a strength training, cardio training, abdominal training, flexibility training all at the same time, but you’ve got to know what you’re doing.
So, you don’t have to necessarily do each one separately on a different day.
Does that make sense?
I’ll talk to you soon.