It’s about that time of the year that you’re getting excited for the summer, but you look in the mirror and realize you’re still wearing your “winter coat”. Gaining a little weight in the winter is normal considering there’s not as many opportunities to get outside and be active. So at this point, the question is, what’s the best way to get rid of that extra weight and be ready for beach season? The obvious answer to that is to get back into the gym, but you need to make the most out of your workouts! Consider this article as a guide to putting together a 3 month fitness program for yourself. If you want some help designing a program, check out Fierce Fitness Programs LLC at www.fiercefitnessprograms.com to get a personalized fitness program designed specifically for you!
Step 1: Get back in the gym and develop a fitness base to work on. (3 weeks)
If it’s been a while since you’ve had an opportunity to work out, then you have to get back into shape! Going into the gym and trying to lift more than you’re prepared for is the best way to ask for an injury. Take at least 3 weeks to exercise in various ways to get your body used to the new demands you’re placing on it. You’re going to want to involve everything you may do throughout your program such as running, body weight exercises, weight training, and stretching exercises. Running exercises should be done at moderate intensities and resistance exercises should be 3 sets of 10 at 65% of your 1 rep max. Try to get into the gym at least 3 times each week! A Monday, Wednesday, Friday schedule is perfect for this phase.
Step 2: Start burning your “winter coat” – excess fat. (4 weeks)
Okay, so now you’re in shape, and it’s time to increase your intensity! You’re going to want to focus on burning your excess fat first. You will still build some muscle during this phase, but most importantly you want to slim down. Consider including high intensity interval training (HIIT) to increase fat loss. One simple method of a HIIT workout is running on a track – light jog the long straight away’s, and sprint around the turns. This method of exercise creates an oxygen deficit in your muscles, which means your body needs to find other forms of energy for your muscles to contract. This is when your excess fat begins to be used as energy which helps you slim down! You can also use HIIT with resistance training by creating a circuit for yourself! Choose at least 6 exercises to be performed in succession, and go through your circuit at least 3 times. Perform 10 – 14 reps of each exercise, or 30 – 60 seconds of continuous reps. Take 20 – 30 seconds of rest between exercises, and no more than 2 – 3 minutes of rest between each circuit. Try to get these exercises in at least 3 – 4 times per week!
Step 3: Build some muscle! (5 weeks)
At this point you’re starting to feel good about the way you look, but now its time to bulk up a little bit! It’s important to keep up with your aerobic exercise to continue burning fat, but resistance training is where you’re going to build your muscle. Focus on performing your exercises at 5 sets of 3 reps with around 93% of your 1 rep max. You can also mix in 3 sets of 5 – 6 reps at about 85% of your 1 rep max. Along with doing the right amount of sets and reps, you’re going to want to make sure you have the right amount of rest in between sets. Try to focus on 30 – 45 seconds of rest in between each set.
Important things to remember throughout your fitness program
It’s not all about doing everything you can to look good. Making sure that you’re safe, and avoid injury is more important than anything. This comes down to making sure you warm up properly, use proper technique for all of your exercises, and ALWAYS use a spotter when performing resistance exercises. If you’re worried about putting together your program in a way that will keep you safe, Fierce Fitness Programs LLC can help. We will develop a program designed just for you to help you reach your goals. We will help you keep your fitness routine fresh so you never get bored, and even help you learn new exercises! You can visit our website at www.fiercefitnessprograms.com to get started today!
By: Jason Suvak
Owner, Fierce Fitness Programs LLC