How Much Should I Weight If I Am 5Ft 8 Creating A Work Out Plan That Works

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Creating A Work Out Plan That Works

I just joined the gym for the first time in years. Previously I’ve been doing Pilates from the comfort of my home. I however over indulged during the holidays and added 2 Kgs which I need to shed together with the 5 Kgs I was supposed to loose last year. Gym is no longer an option but necessity. I have worked out since I was in college and I have to admit the most difficult thing is the ability to maintain consistency in one’s work out regime. People tend to get bored or burn out. So how can you create a work out regime that will work for you in the long run? Here are a few tips that I’ve learned from my experience, others’ experiences and fitness trainers.

Don’t get over excited

Most of the time people quit on their work out regime because they started with too much psych and suffered burn out too soon. Take it in small strides. If it’s jogging start with a kilometer or 2 and add a kilometer every week or every few days after that. This way you give your body time to adjust accordingly without burning out.

Quality NOT Quantity

Understand your body and don’t focus on the other people in the gym. Instead focus on you. How high can you kick without tearing a muscle? It might not be high as others but what’s the impact? Don’t beat yourself up if you are the only one who can’t do 50 sit-ups in a row. Focus on how many you are able to do at a time and the impact they have on you. With time each exercise will become easier to execute.

Have a good reason

Most of the time people work out sorely to loose wait and as soon as they begin seeing results they loose the motivation to put in as much effort as they did when they first began. If you want to loose weight, create an initial plan that will most likely be more aggressive and once you achieve your optimum weight, create a new plan that will help you sustain your optimum weight. A long term plan should be moderate and that is why most physical fitness experts advice that at least 3 days of exercise for a duration of 30 min to an hour in each session, is good enough. If you have the energy, drive and time to work out 5 to 6 days a week, that is fine too.

Take time off

It is very important for you to take time off your work out regime to give your body a chance to recuperate. Otherwise you will suffer serious burn out and most likely injure yourself in the process. The Monday, Wednesday and Friday work out regimes works very well for most people.

Don’t Push Too Hard

In a gym most instructors like to push us to our limits and sometimes it’s good especially for those who lack motivation. However, you need to be careful because an instructor does not know and understand your body like you do. Should you ever feel uncomfortable or in severe pain in especially your back (spine) or neck, don’t push it. Stop and figure out if you are doing the exercise correctly because doing it wrong will cause injury. Visit a physician who can determine if you have any injuries that could be worsened by some exercises. I have a lower back problem so when in the gym I refuse to engage in some of the exercises, which I know for a fact would cause more damage to my spine. I would however not know which exercises are bad for my back had I not seen a physician.

Understand Your Body

Last but not least, understand your body. Are you big boned? Do you come from a family of naturally skinny or supposedly fat people? How fast do you loose weight? What is your blood type and dietary habit? I am 4ft 11″ and I have my mums body. We are short and chubby and so are my aunts and grandmother. That is just genetics. No matter how hard I work out I have never been smaller than a size 8. I also have small light bones and always look heavier than my actual weight. It would therefore not make sense for me to try and look slender like a 5ft 9″ model. I am curvaceous and beautiful and I’ve come to love it. I now focus on attaining healthy weight and toned muscle.

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