For office workers, weekends are a great time to destress and recalibrate your bodies and minds from the never-ending…
Taking time off each day after work to exercise is never an easy thing to do. It requires discipline, a planned workout routine and motivation. Today, I will be sharing with you on how you can plan your workout routine to make it effective and time-efficient. This way, you will not have to spend so much time in the gym and still be able to see results at the end of the month (that is, if you stick to your routine consistently).
Diet is an extremely important factor in achieving the results you want. You can have the best workout routine or the best fitness coach (which is a waste of money in my opinion) and still see no results if you do not watch your diet. Stay away from deep-fried foods, fast food and food with high sugar content. This includes drinks with high sugar content such as coke and seemingly innocuous processed fruit juices. Rule of thumb on what sort of foods to incorporate into your diet is if they are: grilled, boiled, soup based and steamed.
Never try to work on every muscle group in one workout session at the gym. It is always best to focus on one muscle group a day. This way, you will not have to spend so much time at the gym and this allows you to focus on extensively building the muscle fibers of individual muscle groups. Here is an example of how you can plan your workout for the week. Each workout should not last more than 30 to 45 minutes.
| Day | Muscle Group | Workout exercises | Reps | Set |
| Monday | Back | 1. Dumbbell single arm row
2. Seated Cable row 3. Lat Pulldown |
10
10 10 |
3
3 3 |
| Tuesday | Shoulders | 1. Side lateral raises
2. Seated bend-over rear delt raises 3. Upright barbell row |
10
10 10 |
3
3 3 |
| Wednesday | Chest | 1. Barbell bench press
2. Flat bench dumbbell press 3. Low-incline barbell bench press |
8
10 10 |
4
3 3 |
| Thursday | Arms | 1. Tricep push down (TRICEP)
2. Reverse grip triceps push down (TRICEP) 3. EZ-bar curl (BICEPS) 4. Dumbbell bicep curls (BICEPS) |
10
10 10 10 |
4
3 3 4 |
| Friday | Legs | 1. Barbell squats
2. Leg press 3. Barbell deadlift |
10
10 10 |
3
3 3 |
| Saturday | Cardio | 4 to 6 km slow Jog | – | – |
| Sunday | Rest day | – | – | – |
In order to ensure you see results from your workout routine, it is important to have ample rest at the end of each day. Sleep is important because it is the only time your muscle fibres that have been worked hard in the gym are allowed to recover. As the muscle fibres recover, the muscles and your overall physique becomes bigger, bringing you closer to your goal of having a hotter body.
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In conclusion, working out only one muscle group a day and limiting your gym session to 30 to 45 minutes means you can squeeze a workout between your lunch break or after work. This allows you to better focus on the muscle group you want to work on and in turn, makes you feel healthier at the end of each gym session. There are plenty of workout routines online, it is worth taking an hour or two to research on what kind of workout routine works best for you. Remember, you know your body better than anyone else. With this, I hope this article will help you in starting your workout and why wait till next year to resolve to get fit when you can start now!
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