Personal trainers can be great for helping you get into the habit of working out, and eating right which both lead to losing weight, and getting healthy. However, sometimes dealing with personal trainers, gyms and other weight management and health professionals can be difficult, or intimidating to work with.
This is why, sometimes, a DIY workout program is the best possible solution to correcting weight issues, or just becoming more healthy.
Of course, creating and maintaining a workout program can be difficult work, however, with this helpful little guide, you will be able to make a DIY workout program with little to no hassle, at all.
Get Yourself Assessed
The first thing you will want to do before developing your own DIY workout program is to determine where you are in regards to fitness, weight and health. Are you looking to gain mass, lose weight or just trim up a little? Each different answer has much different requirements for your program.
One of the ways you can assess your weight needs is by calculating your Body Mass Index (BMI), though it should be known that the BMI, while good for giving a general weight guide, is quickly falling from its mount as the sole-standard bearer for weight. You can also calculate your hip to waist ratio.
Another assessment you may want to consider is a general fitness assessment. This will help you design a workout program that is not too difficult, but is challenging enough to help you get results.
Set Goals for Yourself
The number one thing when it comes to setting goals is be reasonable. There is no point in developing a DIY workout routine that has goals so lofty you will never be able to achieve them. Setting yourself up to fail is setting yourself up to quit. When setting goals for yourself make sure to set a few relatively achievable short-term goals, as well as a few long-term goals that you can work towards.
One of the most common goals that people set for themselves is a simple “lose X amount of weight by X.” This gives you a defined time line, and a target you can see, which helps with motivation.
Develop an Exercise and Diet Plan
Some people may think that creating a workout plan will be enough to lose weight, and they would be wrong … unless your workout plan includes a diet plan, too. After all, it isn’t just about how many calories you are burning, it is also about how many calories (and from what kind of foods) you are ingesting that counts.
One of the most important parts of creating your own workout program is to take diet into account. It isn’t just eating too much that causes weight gain, it is also a lot about eating too much for the wrong things that can cause people to pack on the pounds.
To help with your diet planning you can use a simple Energy Needs Calculator to figure out (according to your weight) how many daily calories you need to maintain your current weight. After you have this number, some suggest cutting it by 5 to 10 percent to quickly lose weight. However, since you are going to be adding a workout element of this plan, you do not want to cut your calories too much.
If you cut your calories too much, while adding working out, you risk not giving your body enough fuel. So, while you are creating a diet plan, it is important to also decide how much you will be working out. Or, how much extra energy you will be expelling, thus how many calories you will be burning.
The general fitness assessment you will have done will help you determine how much, or little of working out you can add to your program to begin. And remember, if you change how much you are working out, you will need to adjust your calories intake, as well. Working out more, you will need to eat more, working out less, you will need less calories.
Keep Yourself Motivated
One of the biggest reasons people end up failing with their DIY workout programs is not because it is too hard, or even that their goals were too aggressive, it is because they lost motivation along the way. Creating, developing and implementing a workout program is easy – especially when you follow the steps provided – but sticking to it, and staying motivated is difficult.
Where can you find motivation? Making sure you continue to set short-term, achievable goals is a great way to make sure you are achieving success more often than not, and that will do wonders when it comes to encouraging you to go to the gym, even if it might be raining out.
Keep Track of Your Progress
One of the best ways to not only keep yourself motivated, but to also make sure that your DIY workout program is working is to make sure that you keep track of your progress by doing regular checks on your progression towards your goals. However, it is important to keep in mind that slip ups and steps backwards are all part of the process. If you let a step backwards at one of your progress points discourage you, you may fall victim to the pursuit of weigh loss.
Because of this it is important to record your weight periodically, as to avoid getting too high, or too low at the optics of little to no results that can come from checking in on your weight too frequently. To avoid being thrown off by one bad day, water retention, or any other of the numerous factors that contribute to day-to-day weight fluctuations, it is best to measure your weight weekly, instead of daily.
Reassess Your Progress
Once you have been on your DIY workout program for a little while, you will want to give yourself a reassessment so that you can see how your program is working, and what kind of progress you are having. This is the best way to find out if the program you have developed is working for you, or if it needs to be adjusted.
This phase can be done by re-doing the self assessment from the first step, but it also involves doing a critical assessment of the work you have been doing. What aspects of your workout program do you think have been working for you, what aspects do you think could be working better, and where do you think you have come across shortcomings in achieving your goals.
Once you have these elements thought out, you can begin addressing them in order to improve your routine. Though, if you found that you have hit all of your goals, you may want to try upping your goals, or reaching a little further with your targets.