New year, same you?

We’ve all done it. 'New year, new me', it’s nonsense. So many fail New Year’s resolutions purely because we haven’t broken the habit of being human - wanting everything, now, as easily as possible.

In the UK alone 170,000 people every January on average join the gym and by the end of January, 160,000 of those leave. How do you expect to get results and change if you’re not consistent? Bodybuilders get incredible results because they are disciplined. A lot of people might find what they do boring as it is repetitive. I personally have massive respect for it.

To eat the same foods consistently, to train at the same workouts consistently, to work hard as possible on every monotonous workout in order to increase variables consistently?

See the pattern?

This is what gets results and it’s incredible.

Below I’ve thrown together some tips for you to help you with your body weight goals.

How to construct a workout routine

Frequency:

For beginners start with three times per week (this will also depend on your personal life such as family school work etc).

Structure:

For beginners and intermediate, I recommend full body routines (depending on which goal you have of course) if you’re more advanced however I would split to pull/push/legs routine.

Goals:

Set realistic goals. Two is enough for anyone.

Exercises:

Choose based on your goals.

Be realistic:

If your abilities are not there yet, regress! Remember, Perfect practice makes perfect.

Concentric‘s, isometrics and eccentrics will help determine how many reps each exercise you should be doing.

Skillwork:

You want to be all in from the start as you are fresh so make sure to start practicing your skills first (but don't over do it).

Warm up:

Based on the exercises/skills you are working, warm up accordingly. For example, warming up your legs if you’re working mainly your shoulders is a waste of your time.

Cool down:

Work your mobility, flexibility, prehab/rehabilitation exercises at the end of your session.

Time:

If is a factor, consider creating routines where you can reduce the repetitions/rest period.

Log:

Set a goal, make a plan, write it down, get to work, stick to plan, keep track of your progression, destroy goal.

Keeping a training log will find help encourage as looking back and seeing where you were and where you are now will prove to you it is working. You’re not going to notice a vast change over a day but if you look back a year it’s a huge change.

Change variables:

If it is possible, increase your reps/times with progressions as soon as you feel you can. Again, perfect practice makes perfect don’t force a poor form rep.

Deload:

Do you work out routine for 6 to 8 weeks. After you finish, deload. Do some active recovery 9like half the volume or half the frequency). Allow your body to recover ready for your next plan of attack.

Revisit:

Go back over your training log and see what worked and what didn’t. This will help you become better of programming and remind you to take notes of what you did and didn’t get on with.

Repeat:

Go back to number one repeat repeat. Keep it simple.

A lot of peopledon't progress at the rate they could. I myself am the worst for this because

I have too many goals, don’t follow a program therefore don’t stick to a program. Schoolboy error.

Not this time! 2019 is the year I excel. You should also!

Hope this helps people.