MADE SIMPLE

1st time coming into the gym or ever working out.

You want to start working out. Where do you start? There are multiple ways to get started depending on what you’re trying to accomplish. The first thing is getting a habit started with your schedule of training, then followed by a nutrition schedule. I recommend that you schedule your training on your calendar so that no other appointments get in your way as you first start. This way you don’t book your entire day and you reach the end and go I have no time to work out. As far as the best time to work out, I would first say the best time that works for you and your schedule. For some people it’s best to be early in the morning before work, lunch time workouts, afternoon/evening workouts after work. You decide, the best time to work out is the time that gets you in the gym.

Month One Format for never entering the gym:

The format that I have used for my clientele that has worked great is a form of Stabilization Endurance training through National Academy of Sports Medicine (NASM)

OPT Model Phase 1. This will focus on slow tempos through each exercise. You can do this through a circuit (exercises back-to-back to back) fashion of exercises. We go through a basic set pattern and take care of each exercise and then move onto the next.

The tempo we follow is a 1 second concentric (muscle shortening), 2 second isometric (no visuals change in muscle length) hold, 4 second eccentric (muscle lengthening). The main purpose of this is to help teach your neuromuscular system to control weight and learn movement patterns properly. Also helps with muscle/joint/ligament strengthening then compared to going fast through each rep which has a separate focus in the future. The weight that you want to use will be light enough for 15-20 repetitions. It is too light if you do not reach form failure within that rep range. Form failure is where proper form within the movement is no longer possible.

Format for a month plan 1

Week 1-2

Monday: Upper 1

Tuesday: Lower 1

Wednesday: Cardio/Core/Corrective Exercises

Thursday: Upper 2

Friday: Lower 2

Saturday: Optional Cardio Day or Off

Sunday: Off

Week 3-4

Monday: Upper 3

Tuesday: Lower 3

Wednesday: Cardio/Core/Corrective Exercises

Thursday: Upper 4

Friday: Lower 4

Saturday: Optional Cardio Day or Off

Sunday: Off Upper Example

Chest: Dumbbell Bench Chest Press https://www.youtube.com/ watch?v=4_QuyfOCI5U&pp=ygURbmFzbSBiZW5jaCBwcmVzc yA%3D /Machine Chest Press: 3x15reps: Rest: 60-90sec

Back: Dumbbell Incline Bench Row or Seated Machine Row https://www.youtube.com/shorts/KKQwG17HGR4 : 3x15reps: Rest: 60-90sec

Shoulder: Dumbbell Overhead Press https://www.youtube.com/ shorts/L_mUpWOYACk / Machine Overhead Press: 3x15reps: Rest: 60-90sec

Biceps: Dumbbell Curl https://www.youtube.com/shorts/lKpiBiFFBrc : 3x15reps: Rest: 60-90sec

Triceps: Dumbbell Bench Overhead Extensions https://www. youtube.com/shorts/1ZSlf9i3PvI / Machine Triceps Extensions: 3x15reps: Rest: 60-90sec

Lower Example

Quads: Stability Ball Behind Back Squat / Hack Squat Machine / DB Goblet Squat https://www.youtube.com/watch?v=MWHIs0z xkCU&pp=ygURbmFzbSBnb2JsZXQgc3F1YXQ%3D : 3x15reps Rest: 60-90sec

Glutes: DB/BB Floor Hip Thrusts / Machine/BB Hip Thrusts: 3x15reps Rest: 60-90sec

Hamstrings: DB Romanian Deadlift https://www.youtube.com/wa tch?v=V8Hdl1FiNt4&pp=ygUIbmFzbSByZGw%3D / Glute Ham Raise Machine: 3x15reps: Rest: 60-90sec

Calves: Dumbbell Standing Calf Raise: 3x15reps: Rest: 60-90sec

For those who do not have a whole lot of time. Another training schedule to follow could be:

Week Example:

Monday: 1st Week: Total Body A / 2nd Week: Total Body B / 3rd Week: Total Body C / 4th Week: Total Body D

Tuesday: Off/Cardio

Wednesday: 1st Week: Total Body B / 2nd Week: Total Body A / 3rd Week: Total Body D / 4th Week: Total Body C

Thursday: Off/Cardio

Friday: 1st Week: Total Body A / 2nd Week: Total Body B / 3rd Week: Total Body C / 4th Week: Total Body D

Saturday: Off/Cardio

Sunday: Off

Total Body Example:

Chest: DB Bench Chest Press https://www.youtube.com/ watch?v=4_QuyfOCI5U&pp=ygURbmFzbSBiZW5jaCBwcmVz cyA%3D : 3x15reps: Rest: 60-90sec

Quads: DB Goblet Squat https://www.youtube.com/watch?v=M WHIs0zxkCU&pp=ygURbmFzbSBnb2JsZXQgc3F1YXQ%3D : 3x15reps: Rest: 60-90sec

Back: Dumbbell Standing Bent Over Row https://www.youtube. com/watch?v=DJfQN6xJL28&pp=ygUSbmFzbSBiZW50IG92ZX Igcm93 : 3x15reps: Rest: 60-90sec

Glutes: Dumbbell/Barbell Bench Hip Thrust https://www.instagram.com/p/CZ9-6legZ5w/ : 3x15reps: Rest: 60-90sec

These overall examples are great ways to get started in the gym. Through each week you can switch up the body parts with different exercises. That’s why you would number/letter each day of training. We are also not trying to destroy your body right out the gate. If you leave the gym destroyed and you’re new to training, then I would reevaluate what you are doing.

Max Heart Rate Calculation: 220-age= bpm

Cardio Examples:

1. Treadmill Incline Walk 30-60 minutes.

An incline walk on a treadmill for fat loss is one of my favorite easy ways to burn a little fat and calories. We want to be in a Zone 2 cardio level of your age range. This zone will focus on using mostly fats as its primary energy source. To be in Zone 2, that will be around 70% of your maximum heart rate. I would start off at a decent walking pace that is comfortable and then slowly start taking the incline up until you reach the target heart rate. For those that are overweight/obese, pay attention to your low back and knees. If any pain arises in these areas, then take the incline down until it ceases. Unless you need to hold on to the treadmill due to bad balance then holding on will defeat the purpose of the incline.

2. Elliptical

I would use the ellipticals for clients that may have issues with walking for long periods as using the elliptical will remove the impact of stepping. Focus on the same Zone 2 heart rate for 30-60 minutes.

3. Bike

There are various forms of bikes with different positions. If you are an individual who sits for extended periods of time, then I would not use the bike when you are starting off in the gym. Due to the hips being in a flexed position already from sitting all day which can increase further muscular imbalance in the hips and low back.

What

is your core?

lumbo-pelvic-hip complex, along with additional muscles that act on the spine, is often considered the “core of the core.” The LPHC includes the lumbar spine, pelvic girdle, abdomen and hip joints. The muscles of the core are, then, any muscles that cross over or directly act upon the LPHC (NASM 2018).

Core Examples Exercises:

1. Plank or Modified Planks (Knees, Bench, Smith Machine, Wall) https://www.youtube.com/watch?v=xhk 1JkbF2lg&pp=ygUKbmFzbSBwbGFuaw%3D%3D

2. Bird Dog: https://www.instagram.com/p/CZ2bzgSAViK/

3. Side Plank: https://www.youtube.com/watch?v=44ND4bOBT0&pp=ygUPbmFzbSBzaWRlIHBsYW5r

What are corrective exercises?

Corrective exercises are exercises that focus on corrective muscular imbalances and strengthening select muscles groups that may not be isolated in strength training. Corrective Exercises to be done daily:

1. Face Pulls: https://www.youtube.com/watch?v=e TCBSFlCJ_s&pp=ygUPbmFzbSBmYWNlIHB1bGxz

2. Band External Rotation: https://www.instagram. com/p/CZ20pjkA5tF/

3. Band Around Knees Clamshells: https://www. youtube.com/watch?v=V_AnVxKPFlY&pp=ygUTbmFz bSBiYW5kIGNsYW1zaGVsbA%3D%3D

4. Y T I Raise: https://www.instagram.com/p/CcZTtJtAMgj/

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Christian Fulkerson: NASM CPT, CES, PES, CFGI