A simple fitness plan for 2012

According to recent reports, about 75 percent of us have already failed our New Year's resolutions. Not surprising. I'm actually more surprised it took this long.

Many times, the New Year's Fail happens because of: a. Lack of a clear goal, and b. Lack of a clear plan. When these two things are missing, it's easy to fall back into old habits.


When old habits come back, many people give up on their resolutions entirely and shelve them for the next year. Research also tells us that when this happens, many people actually get into worse shape than they were the previous year.

A major fix for failed fitness resolutions is to develop a rock-solid training schedule that is flexible and time efficient. Make ambitious goals but take baby steps to get to them. Most people try to jump into a program at a higher level than they are ready for, and they fall flat.

So instead of giving up entirely, here are some simple training schedules you can easily integrate into your busy schedule. Think of exercise like you think of a "must do" project at work. Break it up into tinier parts. Instead of spending two hours in the gym or in the tennis court like way too many people do, divide your workout program into shorter, more intense sessions. Choose a schedule.

Schedule A: 30 minutes four times a week.

 Sunday and Wednesday —  20 minutes interval cardio training, 10 minutes strength training (one major muscle group).

  Monday and Thursday — 20 minutes steady cardio training, 10 minutes strength training (one major muscle group).

 Schedule B: 30 minutes three times a week

 Monday: 20 minutes interval cardio training and 10 minutes core training

 Wednesday: 20 minutes strength training (two muscle groups, such as upper-body pulling, legs) and 10 minutes of interval cardio training.

 Friday: 20 minutes cardio plus 10 minutes of strength training (two major muscle groups, such as upper-body pushing, legs)

Schedule C: 30 minutes five days a week.

Day 1: Total body strength training

Day 2: Interval cardio training

Day 3: Total body strength training

Day 4: Interval cardio training

Day 5: Total body strength training

Day 6: Interval cardio training

You see, fitness training doesn't have to be long and drawn out to be effective. I have used all of these training schedules with my clients with great results. Swipe these training schedule templates, and you will quickly learn the value of quality over quantity. You'll get the right amount of work in, and actually be on a winning program. Get busy, and look and feel your best this time next year.

 

Chad Smith is a Hagerstown personal trainer. Read more, and get his new eBook "Best Of Fitness Answer Man: Volume One" at his blog. www.hometeamfitnessblog.com.