The common denominator between having or lacking a successful workout plan is not knowledge or even access to a training facility. The magic pill is ACCOUNTABILITY. This is one reason that statistically the success rate a a gym is extremely poor except for members who are personally trained. Obviously the expertise of the trainer is valuable but if you are paying someone to train you and have an appointment you bet your ass you’re going to show up. That’s instant accountability. Holding ourselves accountable can be a bit more tricky. Scheduling workouts can be a BIG help. You can’t be trusted and the less decision making for you in regards to when to work out, the better.
Let’s explore two simple ways to schedule workouts.
1. Schedule by DAY. This might sound brain numbingly simple but I bet you’re not doing it. Grab that cute kitten calendar you have on the wall and write in what type of workouts you’ll be doing on what day of the week. You will repeat this for 1 month.
Monday – High Intensity Interval Training (HIIT) 25 mins
Tuesday– Upper body strength training
Wednesday– OFF day
Thursday- Kettlebell Class
Friday– Lower body Strength training
Saturday– jog 3 miles
The decision making is out of your hands. You wake up in the morning, you check the calendar, and you perform the prescribed workout. After one month reevaluate your schedule.
2. Checklist Scheduling. Instead of assigning an actual day to perform a specific workout you will assign yourself a checklist of workouts that need to be completed by the end of the week. If we used the above examples and turned it in to a weekly checklist it would look like this:
1 lower body strengthening day
1 upper body strengthening day
1 group exercise class
3 miles of jogging
25 minutes of (HIIT)
This works well with fluctuating work schedules and traveling. Check them off as the week goes by. If the weekend shows up and you haven’t made time to jog 3 miles guess what sweet cheeks? You’re making time to do it over the weekend.
Even as a fitness professional I use both forms of scheduling and they help a lot. This type of scheduling also goes hand-in-hand with periodization. If I’m following a strength program I will assign what days and lifts I need to perform throughout the entirety of the program. I’ll be less likely to slip up that way. In regards to my conditioning I use the Checklist method that way I can do that extra conditioning work on days I have extra time or the weather is pleasant for me to run in but I make it a point to complete the checklist each and every week.
I hope this helps!
– Josh Gould ( Boston Personal Trainer )