Your Perfect Workout Schedule
Many of you have asked me what the ideal schedule would be for burning fat and building lean muscle. Here’s the answer:
Just as there is no magic pill for fat loss, there’s not one magic workout schedule that will make you burn fat and build lean muscle. The most important thing is to pick a time that best suits your schedule and energy level. If you’re a morning person, don’t schedule your workouts for 8pm. If you absolutely hate the idea of getting up before your kids do, don’t write 5am into your calendar. You’ll be more likely to skip out, and a missed workout is completely useless.
Consider all of your commitments, including work, school, family obligations, etc., and then open your calendar and write in your training sessions as if they were appointments with your stylist. You wouldn’t skip out on her, lest you incur a charge and the risk of bad bangs at your next visit. Treat yourself with the same respect. The more you can adhere to a regular training schedule, the less likely you are to miss your workout, which will ultimately bring you closer to your goal(s) faster.
Ideally, you should perform three total-body strength-training sessions per week, on non-consecutive days. (i.e., Mon., Wed., Fri.). If you like to do cardio as well, then either follow your strength sessions with some interval training or do your cardio on the days between strength-training sessions.
Below, you will find a variety of ways to set up your training schedule, depending on your situation, time commitment, goals, etc.:
Workout Schedule 1:
*You don’t have to spend three hours in the gym to gain muscles or lose weight. Workouts should last less than an hour, including warm up. If you’re doing cardio and strength in the same workout, aim for 30-40 minutes of strength training followed by 20-30 minutes of cardio.
Workout Schedule 2:
Workout Schedule 3:
*If performing intervals on Tuesday and Thursday, I would recommend a low- or moderate-intensity steady-state session as an active recovery. This could be a long jog on the weekend, a hike with friends or even a long walk on the beach with your hubby (although we all know that’s not what you’d be doing if you had alone time with your husband *wink wink*).
For those individuals who like kickboxing, step, spinning, etc., feel free to plug in any of those activities where you see the term “cardio.”
These are suggestions.
Do what works for you.
Find a system.
Write it in ink.
Respect your health.