Hey everyone, Lanky Man back for the 4th and final installment of “From Tiny to Toned” when we left off last week, I’d outlined some of the popular gyms and the various features they offer they’re members. I hope this may have helped anyone looking to join a gym and offered insight on which one may fit best for their needs. I’d also mentioned how Fit4Less was the organization I’d decided to sign up for, so for the past couple weeks I’ve been going a few times each week and getting a feel for the equipment. This has helped me develop a workout routine which is going to be the main topic for my post this week, so sit back, relax and see how my plan all comes together in this final entry.
When it came to developing a workout routine, I tried to focus first on how many times I planned on going to the gym per week. I decided 4 nights a week, resting every other night would be a good place to start, then I had to determine which days would involve which areas of my body to focus on. I made sure that each day would involve areas that I could workout independently from one another, that way I wasn’t wearing out my entire arm, core, or leg muscles each night, just areas within them. With this in mind I was able to make a simple 4 day routine consisting of;
Day 1: Chest and Triceps
Day 2: Shouldersand Trap
Day 3: Back, Biceps and Abs
Day 4: Legs, Calves and Abs
By following this routine each week, I would be able to work out my entire body and begin fresh at the beginning of each new week. Now that the weekly routine is outlined, let’s get a little bit more in depth for what each day had in store for me.
Before doing any of these exercise routines I read an interesting quote from from MensHealth.co.uk that said, “Don’t get drawn into an ego battle with the barbell exercises. Bench heavy but slow, retaining control throughout the lift for maximum effect.”. I initially thought this advice to be a bit of a no-brainer, but upon my first few trips to the gym it couldn’t have been proven more useful. Walking into my local Fit4Less and seeing all these people much more toned and muscular than me, almost made me feel like I had to keep pace with them or I wasn’t really working out properly, this couldn’t be more untrue though. It’s important to always exercise at your own pace and take breaks when necessary to ensure you stay safe and don’t exhaust yourself before the workout has really even started.
Each day I began my session with a 15 minute cardio warmup to get my heart-rate up followed by some stretching to reduce the risks of cramps and muscle spasms. I would then move on to my exercises for the night usually following a system of 3-4 sets, and then 6-8 repetitions within each set.
I’d heard from a friend that taking rests in between sets was important for allowing muscles to recover and be able to perform the following sets with proper form and function. After a quick look on MensFitness.com, I found the ideal time between my sets was 60-90 seconds, this really made a difference from my initial tests and allowed me to work harder and longer with a much more consistent form.
This was really the mentality that I think makes all the difference when starting a physical exercise routine. It’s important to be aware of what your limitations are and know that initially things are going to be hard and you may not be at the same position as others, but with time and effort you will get there. I think it’s important to know that going to gym, or eating healthier, or even setting up a plan for a lifestyle change are all excellent when used alone, but together they can really change your entire life. I hope everyone enjoyed these past few weeks of posts and the story of my journey up to this point. I’m interested to hear what exercises some of you are doing at the gym or just in your daily life and whether you think the value of a healthier lifestyle will continue to be a growing interest in people. I thank everyone who read and commented on these posts and I hope you enjoyed what I was writing. For the final time this semester, this is Lanky Man signing out!
Social Media Posts
Twitter: “For anyone looking to develop or incorporate new workout routines into their experience at the gym, MensFitness.com has some amazing resources to explore!”
Facebook: “Don’t forget everyone, the key to a successful workout routine is to make sure every muscles receives the attention it deserves even the sometimes daunting, “LEG DAY” !