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How to decide what workouts you should be doing?
There are SO many moving parts when it comes to deciding what type of workouts you should be doing. The main factors to consider are your goals, where you are in your fitness journey, and the strategy required to get you to where you want to be.
Let’s take a deeper look.
“Fitness” goals and ability vary DRASTICALLY from one person to the next, and so should the workout style…
You may be working out to improve health markers (lower cholesterol, get type II diabetes under control), to finally get that six-pack, or be anywhere in between. The actual goal doesn’t matter, so long as you know what it is, because different goals typically require entirely different approaches.
Many unproductive dieters can attribute years of failed fat loss attempts to either having no specific goal (i.e. “getting in shape”) or expecting one workout style (i.e. running) to accomplish multiple –often opposing– goals (i.e. lose fat AND gain muscle/build strength AND increase endurance).
If the goal is to get stronger for example, a circuit-heavy routine just won’t cut it. Many people looking to get “toned” would be hard pressed to define muscles they’ve never taken the time to build. Increasing your mileage on the treadmill (or pounding the pavement) may be the absolute best way to increase your endurance for that Rock’n Roll marathon – but could seriously work against your efforts to chisel out that firm, muscular, lean physique you’ve been striving for. Even if your daily run has become a significant part of what keeps you sane – strength/muscle gains (and even fat loss!) will not come from simply doing more of the same, just because you love it.
Accomplishing any goal will only come from incorporating the behaviors conducive to that particular goal. Whether you “love” the required behaviors or not.
Understanding the various stages of the journey, and where YOU are in it, is the next critical piece to this puzzle.
Regardless of what inspires you to begin the journey (doctor’s recommendations, desire to change, etc.), a person who has never really worked out before will need an entirely different workout plan than a seasoned veteran.
Beginning stages will consist mainly of learning, experimenting, and focusing on consistency (vs being completely derailed by details that simply don’t matter…yet). Your first year or two of starting a fitness regimen is a great time test out a wide variety of exercise styles, as you’ll likely get the same results regardless of what type of activity you choose – especially in the first six months. Because your body has not yet had time to adapt to your new habit of movement, progress (i.e. “newbie gains”) will come rather easily.
Take FULL advantage of this season of the journey (don’t rush it!), because when it’s over, it’s over.
A year or two into your fitness journey, you will have to start being more systematic in your approach. What “worked” in the beginning stages will slowly stop producing the results that it has been, and progress will come to a screeching halt.
This stage of the journey is where strategy becomes essential.
Just as college courses start off general, and become more specific as you close in on your degree – your workouts should become more goal-dependent, and increasingly strategic as your journey progresses.
They key to seeing continual changes to your body (or increasing progress toward whatever YOUR goal is) is to consistently introduce deliberate challenge, rather than seeking THE one-size-fits-all solution.
Notice the keyword: deliberate. This means that each workout session/style/phase builds on the one before it, compounding toward the end goal. This is not the same as randomly changing things up, or “trying something new.” Signing up for random classes at your local gym, gathering free workouts from the internet, or having unwavering devotion to whatever on-demand workout service is currently trending does not guarantee specific “results” any more than signing up for random classes at your local university could guarantee a specific degree.
Without a strategy, even seemingly productive actions can become glorified wheel-spinning, leaving you with little to no progress to show for the time you’ve put in, and putting you no closer to your actual goal than when you first started.
**Side note: Strategy and a systematic approach to your fitness journey isn’t just about ditching the workouts you love to do, while suffering through workouts you may not enjoy, but rather finding a way to incorporate the behaviors your goals require into a lifestyle that still includes the things you do enjoy. **
Bye-bye comfort zone
Once you understand your goal, the strategy that it requires, and where you are on the journey – it’s time to take a long hard look in the mirror. Whether you’re just starting out, or a veteran to working out, know that you will constantly have to challenge yourself in order to keep seeing change. Be patient with yourself, and grateful for ANY results that come as you build consistency in the beginning, yet open-minded and willing to alter the approach as your journey progresses and the newbie gains dwindle.