Write It Down

Intro goes here.

Set a goal and stick with it

Starting or getting back to a workout routine involves more than simply scheduling your exercises and joining a gym. As a matter of fact, it’s totally possible to join a gym and never really go, even as those monthly payments appear on your bank statement. I understand this because I’ve done that a couple of times in my life. Sticking to your goals demands a couple of mental tricks to help keep you going, centered and motivated.

Momentum is a central part of uniform exercise. It’s normal to have those weeks when everything goes correctly: You do all your exercises, eat like a health nut and begin to think, ‘I may completely accomplish this!’
Then ‘it’ materializes. ‘It’ may be a vacation, an illness…something that throws you off your game. Getting back is constantly tough, partly as you’ve lost that momentum. We already realize that an object at rest tends to remain at rest, so getting going again is the only way to get your momentum back on.

Rather than caring about making up for lost time, focus on simply getting some exercise time in. Plan your exercises for the week and call yourself successful simply for showing up.

Make a schedule

Taking the time to really sit down and make a concrete schedule is the essential first step towards building the body you want. Next comes the tough task of following it each week, but that’s a different topic for a different day, for now let’s just center on putting a workout schedule together.
• Sit with a weekly calendar and write down how many days of the week you’re willing to workout.
• Choose what particular sort of workout you wish to engage in.
• Devote yourself to exercising according to your plan. This is the most crucial step.
• Abide by your schedule for at the least one month. The gains you’ll see after 4 weeks ought to be decent to keep you motivated.

Cardiovascular workout

  1. Integrate 30-minute 2 or 3 times per week into your schedule.
    Decide on a sort of cardiovascular workout for a particular day of the
  2. Utilizing a treadmill or stair-climbing machine, jogging,
    bicycling, and swimming are all efficient forms of cardiovascular
    workout. However, consider favoring outside activity, ahead of indoor equipment, which will enable you to enjoy fresh air at the same time.
  3. Warm up for five minutes prior to starting any activity. (Contrary to
    popular belief, stretching is not a warm up and should not be done
    before working out)
  4. Workout at a moderate pace for twenty minutes. Follow up with a five minute cool down.
  5. Switch your schedule to fit longer workout periods if suitable.
  6. Stick with your schedule.


  1. Allow forty five to sixty minute workout sessions for weights 3x per week. If you don’t spend much time socializing during your workout you are able to get a great session of lifting done in that time.
  2. Start by doing total body workouts aimed at conditioning each major muscle group. The energy comes from the ground up, so start the week with the legs, for a example a leg press. Equilibrated development is exceedingly crucial.
  3. The Dr Fitness USA’s program does not target muscle groups, rather looks at the body as a whole. Each program complements the other; gradually integrating new exercises, much like adding pieces of a puzzle to create a full and balanced picture. If you are not on the Dr Fitness USA’s program though, and good practice would be to divide your workouts conditioning each major muscle group (upper body, lower body and back. This will enable you to better center on particular muscle groups and areas. A basic split that targets each major muscle group is: chest and triceps, back and biceps, shoulder and legs.
  4. Rest your muscles in between sessions. So training with weight everyday can cause more harm than good. Your muscles can not grow unless they have time to rest and mend. Unless you are a experienced lifter of course, if that was the case, you would know how to pace your program accordingly.
  5. Tailor your agenda to best fulfill your goals.
  6. Stick with your workout schedule.

Write it down

The best way to write out your workout plan is to start by recording what you are doing. Be specific in what exercise you are doing, the number of sets and reps, the amount of weight you are using, but also which equipment you are using. Machines often look similar but do not function the same. By marking it down, you may become aware of this, perhaps one day you will notice that your workout seemed more difficult and in reviewing your notes, you will see that you used a different piece of equipment.

Mark down precisely what you are doing and when by keeping a workout log, and a calendar. This will give you a certain sense of accountability. You’ll be surprised to see how easy it is to fall of track, and how quickly time goes by. Without noticing it, soon, a whole month can go by without any workout.

Schedule your workouts

It is equally important to schedule your workout. Make an appointment with yourself and stick to it. After all if you had a toothache, you would find the time to show up for your appointment!

Hire a mentor

Understand though that much like any skills or sports, there are certain principles that need to be followed in order to make your workout routine balanced, safe and efficient. You do not want to develop an unbalanced physique, or even worse, incur some type of injury. Assuming you are an expert in the field of fitness, and weight lifting, which is a complete separate category, you probably heard the expression: ‘ the road to hell is paved with good intentions”. Even after writing up a good and thorough workout plan, it is not worth anything if you can’t execute it properly, you may want to hire a mentor with proven track record to help you assess your workout plan and keep you on a safe path to success.
A good mentor can give you an outsider’s opinion and offer unbiased suggestions on how you can keep your goals on track in order to meet your needs. If you are following your plan closely, a qualified coach can give you other options for you to succeed faster by avoiding the pitfalls of the fitness industry, which are many.

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I’d like the opportunity, if you’ll allow it, to become your accountability partner – and share with you the tools that I have acquired in the past 10 years, that have enabled me to become pain free, recover my health and stabilize my weight.

To get things started, I’d like to offer you the opportunity to get on the phone with me for a full 1 hour complimentary strategy session.

We’ll cover things like what you’re currently doing well, and what areas could use adjustment, along with recommendations of what to do immediately to get back on the path to health, fitness, and happiness.

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Batista Gremaund

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