Hello everyone! I hope you’ve had an amazing week. As of late, as I’m sure lots of you know, I’ve been going through a lot of life changes. With this comes the added stress of trying to create a workout system and routine that works for me. I believe there is a way to create your perfect workout system.
So let’s talk about it!
Before we start, do keep in mind that you are not defined by your weight.
I KNOW…it’s such a cliche, but it couldn’t be more true. By going into a new workout routine with the mindset that you want to FEEL good and be healthy, you’re going to see so much more progress.
In my own life, I’ve had a lot of ups and downs with weight gain and my habits.
I’ve had times where I’ve gained 15-20 pounds and felt awful about myself, but I’ve also had phases where I lost 10 pounds and still felt awful about myself. The difference between the girl I was and the girl I am now is my mindset.
One day, I decided that I wanted to eat good food because I felt good after. I began to take mental notes of how I felt when I ate mostly plant-based (not saying you have to, but it is what works for me) versus how I felt when I ate saturated fats and hardly any whole foods. Realizing that my body will thank me for taking care of it is how I got to where I am.
So, back to what I was saying originally. Work out to feel good about yourself. Be proud of your progress and be kind to yourself on days you don’t see it. It will all come with time…
Now, let’s get started!
1. Find workouts you ENJOY and that cater to your goals
I believe the first part of this step would be to sit down with yourself and define your goals. That is such a crucial step in achieving anything, in my personal opinion.
Your goals will definitely change over time, so being aware of them and reevaluating them when necessary is important! Goals are so individual, so really just think of what you want. Maybe you want to be faster, maybe you want to grow your booty, maybe you just want to feel good. These are all great goals that are VALID.
After evaluating your goals, think about what exercises and workouts you can do to cater to them. For example, if you want to get a big booty, try to make 2 days a glute day in your workout week. If your goal is to get faster, incorporate running into your workouts a few times a week. It’s as easy as that.
Just another thought, make sure you follow people who motivate you to achieve your goals or whose content aligns with what you want. I absolutely love Sami Clarke…she is my motivation!
(Here’s her youtube channel: https://www.youtube.com/c/samiclarke)
Following people who inspire you versus people who just make you feel worse will 100% affect your work and your results. Tune your feed to serve you!
So, with that, get out a pen and paper and start brainstorming!
2. Choose how often you wish to work out and make a schedule
Life, unfortunately, gets really hectic sometimes.
As a college student, finding time to work out seems overwhelming at times. What I’ve found works for me is pre-planning my workout schedule. I have set days for what part of the body I’m working on, and then as I plan out my week I decide the exact times I’m going to the gyms!
As for how many days I work out, it can vary! I try to work out 5 days a week, but on a normal week, I usually hit 4 days. That’s completely okay.
Even more important than working out, it’s important to listen to your body and avoid burnout. Burnout will make you WAY less productive…no one wants that!
Choose the time of day you prefer working out, sketch out your work and school schedule, and plan accordingly! After planning the days in which you’ll be going to the gym and knowing what in the hell you’re doing there, you’ll be much more motivated to go!
It all plays together, but remember, be kind to yourself!
3. Create a body part split or workout split
This will all tie back to deciding what your goals and focuses are. Once you’ve decided what you want to focus on at this time in your life, you can decide exactly what workouts you want to do.
Here’s my personal workout split:
Monday: Legs (Glute focus)
Tuesday: Upper body (Chest/Tris or Back/Bicep)
Wednesday: Cardio & Abs
Friday: Legs (Calf and quad focus)
Saturday: Long run & abs
I put quite a focus on my legs just because of the goals I have set for myself right now! Once I get to a place where my focuses shift, I can reevaluate. Creating a workout split is truly as easy as pie. Make it for you and based on your needs and wants.
Doing this will give you the best results, whatever that means for you. Working out should be a privilege, not a hassle, and it’s up to you to make it that way. Taking care of yourself is one of the best things you can do, girl!
4. Keep track of your routines and progress
Keeping track of your progress will keep, if anything, motivated to keep pushing forward. I wish I could say that I’m better at this than I am…but it’s a habit that I’m continually working on!
I love to keep track of my running times and how much weight I’m lifting for different exercises. It is very gratifying to see myself get stronger, faster, and know that I am bettering myself!
If one of your goals is to lean out, take pictures of yourself! I say it all the time and I will say it again, don’t use a scale as a measurement of your progress. It’ll only discourage you and push you further from your goals! I would only recommend weighing yourself if you are making serious weight changes. If you’re just leaning out…focus on the composition of your body! Keep in mind, I’m not a health professional, but it’s what has worked for me.
I just keep a note in my notes app of all of my progress, and it’s so fun to look at over time! There is nothing more fulfilling than knowing that you are getting closer to your highest self each day.
Stay motivated and keep track of progress!
5. Schedule rest days
Back to the subject of burnout. What is burnout? According to helpguide.org, burnout is “a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress.” Basically, it’s what will happen if you don’t give yourself a break.
Starting out with a new workout routine, you can feel so motivated to get in your gym time that you just want to be there 24/7 and not rest because you want to see results! It’s very easy to get into this mindset.
However, as productive as you may feel in these 2-4 weeks, it can actually end up being counterintuitive. You’ll hit a place of exhaustion where you feel like you don’t ever want to work out again.
The way to avoid this? Rest days. Schedule them within your workout week. Mine are usually Sundays and Thursdays because that’s just how my schedule plays out. Cater to your own needs and let your body rest. You can’t get jacked if you don’t let your muscles repair, babe.
Decide how many rest days you think you’ll need and make sure to stick to them.
TAKING CARE OF YOURSELF IS PRODUCTIVE!
Although it can seem very daunting, creating a workout system does NOT have to be hard! All you need to do is take these steps and you are sure to find a routine that is perfect for you.
I have thoroughly enjoyed my time writing this week. It’s always a pleasure. As always, just want to extend a thank you for all of the continued support I receive. The DMs I get are always so sweet and, as I’ve said time after time, I couldn’t be more thankful! You are all beautiful.
Here’s some motivation for your day and/or night:
“Don’t downgrade your dream just to fit your reality. Upgrade your conviction to match your destiny.”
The universe is on your side. You truly can do whatever you believe you can do, and changing your mindset is crucial! Remember that anyone ever who did something amazing didn’t get there by giving up. They got there by getting through the boredom and the hard days. And you’ll do it too!
Before I go, don’t forget to check out my last blog post all about being productive through the apps on your phone! Here’s the link: https://xojacilynn.com/best-productivity-apps/
Sending all my love and wishing you the best week!
xo,
jaci lynn
One Comment
Comments are closed.