Creating YOUR Workout Plan

It seems like we get questions from our readers everyday asking how to create their own workout plan. Here are some simple rules and tips for creating a workout plan that will help you get closer to your goals.

Think about your goals.

Are you interested in adding muscle? 

      Consider a plan with increased weight, less cardio and more rest between muscle groups.

Want to lean out? 

      Continue lifting weights, increase reps and increase cardiovascular exercise.

Determine how/where you will workout.

• Do you have access to a gym? If so, what equipment is available?
• Will you workout outside? What routes can you use for cardio? Is there a park with pull up bars, benches and stairs?
• Can you workout at home? What equipment do you have/need? Will you use any DVDs?

Follow these simple guidelines:

1. Work All Muscle Groups at least once per week - Think one group per day or group them together (for example - chest/back, legs, bis/tris OR chest/tris, back/bis, upper legs, calves/abs)

2. Do NOT work the same muscle group the following day - If you worked legs one day, do not follow it with an additional leg workout - your muscles need rest!!

3. Incorporate more challenging cardio on non-leg days - Use those days to your advantage and save your energy for lifting heavy on legs.

4. Alter exercises every 4 weeks - Muscles have memory. They also get adapt well to the "work" that you are subjecting them to - keep them guessing by changing up your exercises and routine every 4 weeks. 

Remember - it takes time to produce results. Don't be afraid to try new things and determine what works best for you. You and your body are unique - what works for one of your friends may not work for you. 

Try one of our workout plans here - we take the guesswork out of it!

Clean Eat Education: What to Eat Before (and After) a Workout

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Now that you know you should eat something BEFORE you workout... Now you ask: What do I eat?

Here's the lowdown on what you should consume before a workout:

Cardio ONLY workouts (44 min or less): Have a few extra minutes to squeeze in a quick HIIT workout or even just go for a power walk? If you are only doing a cardio workout, you should have a 50-100 calorie source of quick digesting carbohydrates to rev up your metabolism and keep your body burning fat throughout your workout.

Cardio ONLY workouts (45 min +): Hitting the streets for a hardcore run? (I would consider anything over 3 miles hard core - I am not a runner! Yet!) You should have any where from 100-150 calories of a quick digesting and a slower digesting carbohydrate source. Skip the protein source until after your workout.

Weight Training/Lifting Session: Planning to pump iron before breakfast? Not so fast! Make sure you eat 150-200 calories of a quick digesting carb (such as one 30 cal rice cake), slower digesting carbs and a lean protein source. Don't waste your hard work - you want to build those muscles!

Here is a quick list of snacks you can use to create your pre-workout snack. Please note there are many other snacks you can choose from - I included only these as they are quick to prepare, travel well and tend to cause the least amount of stomach issues once you are working out. You can definitely add to this list!

Quick Digesting Carbs

• Low Sodium White Rice Cake - approximately 30 calories per rice cake
• Banana - approximately 105 calories per medium (7 in) banana
• Green Apple - approximately 72 calories per medium (3 in in diameter) apple

Slower Digesting Carbs

• Low Sodium Brown Rice Cake - approximately 50 calories per rice cake
• Oats (Quick Cooking, Steel Cut or Old Fashioned) - approximately 80 calories in 1/4 Cup of oats
• Sweet Potato - approximately 90 calories in 1/2 Cup of baked sweet potato
• Brown Rice - approximately 54 calories per 1/4 Cup of cooked brown rice

Lean Protein Source

• Protein Shake - this is the sometimes the quickest way to get your calories if you are in a hurry! Calories will vary depending on your brand of protein powder (we use TLS whey protein powder).
• Scrambled/Boiled Egg White - approximately 17 calories per large egg white (4g of protein per egg)

What should you eat after a workout?

That's pretty simple - a 100-200 calorie snack consisting of a lean protein source and a quick digesting carbohydrate source. The carbohydrates will help your body to digest and use the protein source that you have consumed and repair your muscles (this is how you build muscle. Tear it down to build it up!). It is IMPERATIVE that you eat within 30 minutes of a workout for optimal results!!

Hope that answers your questions!

Let us be your personal trainers with our detailed 4, 6 and 12 week She Sweats Workout plans! We guide your workout each day, telling you exactly what to do and what intensity to work at. We have everything you need! Find out more!

Clean Eat Education: Eating Before a Workout

It's a question we all ponder through the course of our fitness journey - Should I eat before a workout? Should I train on an empty stomach?  The quick answer... EAT BEFORE YOU WORKOUT! There is quite the controversy regarding the answer to this question online, among fellow trainers and among fitness fanatics. If you are a morning exerciser, this really pertains to you. For those of you that workout later in the day, chances are you are well nourished prior to your workout, but just in case, please read on...

If you remember from my article on metabolism, your body has been working through the night, burning carbohydrates, fats and proteins to carry out the restorative process that is: sleep. 

Just a refresher... here's the your metabolism eating 6 meals per day vs 3 meals per day:

As you awake in the morning, your body yearns to be fed - your metabolism has dipped below the fat burning zone and into the muscle burning zone due to lack of food. This is reason enough to eat as soon as you can! When you couple this phenomenon on top of your desire to shed pounds, it becomes apparent that if you are already burning muscle for energy when your body is almost at rest (when you first wake), think about how much more muscle your body will have to burn to generate enough energy to power through a workout or cardio session. A whole LOT! Can you afford that... NO!

Keep your muscle and eat a little snack of 100-200 calories prior to exercising in the morning and your body will thank you for it! 

Stay tuned... I will be discussing great options for what to eat prior to a morning workout soon!

Update: Click here to learn what to eat before & after your workout