Create your own training plan

Continuing the why people fail and working out will never be the same again series, today I’m going to talk about creating your own customized training plan. Yes, I get paid to do this stuff. But there’s only so many people I can consult with and with a wait-list right now that I’m sure is never-ending, the best and, possibly, only way I can reach out and help make a difference is by teaching you how to create your own training plan. And that is exactly what I’m doing in this post.

Excuses are BS (yea yea, I know I’ve said this a million times before but if you’re getting a free training program out of me, you better sit through this). No one really puts any thought  before they come up with an excuse. Let me explain. Say you know you’re fat but you’re not doing anything about it. And one day someone asks you why you don’t workout and you instantly say…

Well, I never have the time. Work keeps me busy during the day and at night I need to blah blah.

But tell me this honestly – is this true? I mean, did you truly put any thought into this answer? Did you write down everything you do in a day from the time you wake up to the time you sleep? Did you honestly make an effort to find time to workout? Did you try to move things around a tiny bit to give yourself the time to take care of your body? Heck no! Why? ‘Cos if you did do these things, you would’ve absolutely found or made the time to workout.

Listen. 30-40 min is all you need to get a good workout and that works out to ~ 120 min per week. I refuse to believe that you’re swamped for the entire 10,080 minutes of the week that you can’t dedicate a paltry 1% of it to fitness. Sorry, you’re so full of BS if “no time” is your excuse.

That said, what can you do in 30-40 minutes that qualifies as a good workout?

Plan to create

Before we get to the specifics, here are some you-better-knows.

  1. You don’t have to go to the gym to get a good workout. In fact, you don’t have to go anywhere to get a good workout. You can get a pretty darn awesome workout at home in your living room or bedroom or your garage or the patio.
  2. You don’t need any machines or equipment to train. All you need is resistance and it doesn’t matter where this resistance comes from or how you generate it. If you have a body, you’re good to go.
  3. You don’t need to do cardio. You can get all the cardiovascular benefit and more from resistance and interval training.
  4. You don’t need to train more than 3 days a week to get and/or stay fit.

Now that you know better, here are a couple of things you need to do before actually creating a plan or working out.

1 – Find or make the time to workout! Stop kidding yourself. You can dedicate 40 mins every other day to workout. It doesn’t matter if this is in the morning, afternoon, even or night. Find that tiny window.

2 – Make training a part of your schedule. Not a ‘nice to do’, but a ‘to do’.

Create the plan

You (like most people) don’t do anything about your fitness ‘cos you don’t know what to do! Even the day you decide to workout, you walk into the gym without having the slightest idea of what to do and hence end up doing what everyone else there does or rely on a trainer to tell you what to do. And sadly for you, what everyone else is doing is nothing more than wasting time and money and what the trainer will have you do is not too different from that.

So, like how a new cook needs a good recipe to make a decent tasting dish, you need to create a training plan from a solid template to produce any kind of result. Here is how you do it.

On Monday, choose one each of a lower body move (squat, lunge, squat jump etc.), an upper body push (knee-pushups, pushups, pike presses, dips etc.), an upper body pull (pullups, inverted rows etc.) and a speed move (high knees, jumping jacks, box jumps etc). Do 50 perfect reps of the first 3 moves and 150 quick & clean reps of the last move. Do this is in as many sets as required resting as needed, but never go to completely failure. If this is too high a number, start with a number that you can complete in 30 minutes. From there, keep increasing the reps by 10% each week and try to complete in under 30 minutes each time. Keep progressing.

On Wednesday, either sprint or do wall sprints at max effort for 20 seconds. Rest 30 seconds. Repeat this for a total of 6 rounds. Next week, reduce the rest period to 25 seconds and increase total rounds by one. Keep progressing by reducing rest period and increasing number of rounds.

On Friday, do burpees! Learn to do perfect 6-step burpees and do as many of them as possible (with perfect form) in 10 minutes. It doesn’t matter how many you do. Note down your number and, next week, try to get more burpees in the same 10 minutes. Once you are able to get 100 perfect 6-step burpees in 10 minutes, move on to burpee pullups or double pushup burpees. If you can’t do 6-step burpees ‘cos you don’t have a pushup, start with 4-step burpees and work towards progressing to the 6-step version.

There you have it – a workout program that needs no equipment, no gym, no learning curve, demands less than 60 minutes per week and brutally effective!  If you are a beginner/intermediate and/or the kinds that finds excuses to get a workout in, this is your solution!

Remember – It isn’t about how complicated your program is. It is about how consistent you are at it. If you are sedentary/lazy/full of excuses right now, what harm can come from dedicating a total of 60 minutes per week for fitness? Seriously, what do you have to lose? Open your mind and try something new. Give it a shot!

Peace out.

7 responses to “Create your own training plan

  1. japaneselonewolf December 28, 2011 at 7:09 pm

    Excellent article, you are correct on so many points. Unfortunately, finding excuses until that ‘magic pill’ comes along will be the norm for many individuals. The easy route without sweat, exertion, consistency and dedication will always remain as the premier choice of the lazy.

  2. swarna mani December 29, 2011 at 6:56 am

    I was just thinking today you like we squeeze time to eat , we need to squeeze time to do some workout and here is this article.
    Awesome one again!!!

  3. bee December 30, 2011 at 11:25 am

    cool video. kettlebells rule.

  4. bee December 30, 2011 at 11:26 am

    sorry, that was supposed to go in another post.

  5. Madhuram January 3, 2012 at 12:58 am

    This is perfect Raj. Thank you very much. Happy New Year.

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