A Beginners Guide
Below, You will find a few factors you’ll want to consider in building your program. Read on, and get some insight into what it takes to build your own program.
Consistency in training is the number one factor in getting results. You have to train often. Therefore, it's important that you consider: creating a program you can stick to.
If you hate running, then don't run. Find what you like doing and do it often. Next, write a general schedule. What you are going to do on what days of the week.
Get a piece of paper, and write the days of the week along the side, then choose what you’ll do each day: workout or rest. To begin, plan to workout three to five days per week and rest one to two days. For most people, this is more than adequate for getting good results.
Make it interesting and fun by avoiding workouts that follow the same pattern. Doing the same thing every day is an excellent way to induce boredom and mental burnout. Choose what specific activity you’ll do each day, along with the appropriate variation to help you avoid repetitive injury, reinforce your strengths, and build up your deficiencies.
To make consistent progress, your workouts need to get harder over time. This means you have to increase load, speed of completion, volume as you make progress, upping the relative intensity of your workouts. If you fail to do this, you’ll inevitably plateau.
Do not make things harder quickly. Rather, you should build in challenge slowly and gradually, making sure that you’re still recovering adequately from previous workouts.
Typically, you’ll want to train for four to six weeks at any given level of difficulty before trying to layer on more, and you’ll want to listen to your body. If you’re not recovering from your workouts well enough to tackle the next workout with intensity and focus, you’ve likely ramped up challenge too soon.
"You are one major decision and one action away from changing your entire life."
To recap and to help you avoid common mistakes, use these guidelines:
Create consistency by keeping a regular weekly training schedule
Include at least one full rest day in your program each week.
Use variety in your workouts, helping you avoid burnout.
Add challenge over time.