The New Year Is Here

2009 here we come. It is the best time of the year for anyone involved in the fitness industry. Everyone is extra motivated and ready to make this year better than the last. I am no different. Since January 1st I've been working out hard and working hard. I am ready to make this year the best year yet. With my new business starting up I am realizing how hard it is to run your own business. At times it can be very overwhelming. It is very similar to a workout program.

When you haven't been working out regular and decide to start this January it will probably be very overwhelming. There are many factors that you need to consider if you want to create a successful program. Let's focus on your strength routine first. We can later cover the nutrition plan and cardio.

You need to decide what type of program you are interested in. Think what your goal is. Are you trying to gain weight, lose weight, improve for a sport, reduce back pain....? There are different strategies for different goals. Weight loss is probably the most common so we can start there. Before you head to the gym you need a game plan. How many days can you devote to a strength program. For weight loss I would recommend 2-4 days a week. The goals is to hit each muscle group as many times as you can each week. Avoid the typical body part each day routine for a weight loss plan. If you can workout 2 days a week make sure you are performing total body routines each time. If you can do 4 days then you can try a split. I like upper body day 1 and 3 and lower body day 2 and 4. For both of these routines you will hit each muscle group twice per week.

Now you have a plan of how many days you are going to the gym to lift weights and what you are going to workout, you next just need to fill in the exercises. Start with large muscle groups (legs, chest, back) and work your way to smaller.
Perform exercises that involve multiple body parts (Squats, Push ups, Snatches).

Here is a sample routine for a total body workout:
Warm up 1x30secs
Body weight squats
Bear Crawls
Plank Hold
Good Mornings

Circuit 3x12
Reverse lunges
Push ups
Step up with bicep curls
Inverted Rows
Deadlifts with shrugs

Core 3x15
Hanging Knee raises
SB Crunches
Cable torso twist

Just remember there are alot of aspects that go into a workout program. Try not to overwhelm yourself and focus on what you know you can take on. Good luck with your program.

Mike
www.sandiegopremiertraining.com