Choosing the correct workout routine can seem difficult for you, especially with the opinion of so many “experts” floating around on how many sets and reps you should be doing. There are many training techniques and diet systems doing the rounds on the internet. A lot of them are good and quite effective.
However, it is also important that every person chooses the healthy living program that includes diet and exercise tips that works for them.
Regardless of which strategy you choose, the basics to any productive workout routine is simply lift more weight, and do more reps; over time.
Whether it is doing the Stronglifts (5×5), or German Volume Training (10×10), there are numerous famous workout routines that you can easily follow as a guide for yourself!
If you are still struggling to figure out which workout you should do after reading this article, the workout routines at BodyFit by Bodybuilding.com are perfect to follow along with.
BodyFit by BodyBuilding.com has two tiers for people who don’t know what workouts to do on their own. BodyFit Plus, the first tier, includes more than 2,500 workout articles and workout videos. BodyFit Plus also includes information on over 3,500 exercises!
BodyFit Elite, the second tier, includes everything from BodyFit Plus, and it also includes over 90 specific workout plans and programs. BodyFit Elite also contains meal plans and unique daily workout videos.
You can click below to check out BodyFit by BodyBuilding.com and see what workout programs are available:
If you want to learn more so you can determine which workout you should do on your own, keep reading below!
What Workout Should You Do?
This guide is packed with a huge amount of different variations, and you will certainly find the workout routine which suits you best there! If you are struggling to break through plateaus in your training, you should definitely check out this site.
Workout Routine for Upper Body
For upper body exercises, such as the bench press, lat pull down, and overhead press, the German Volume Training strategy works excellently!
This strategy involves doing 10 sets of 10 reps, with only 1 minute of rest in between. This is a great exercise to build mass in your upper body, since you will be doing such a huge amount of reps over time.
To do German Volume Training, choose a weight which is about 50-60% of your 1 rep max.
There is no need to start with a weight heavier than this, since your rest time will be short in between sets, and you will be doing a high number of reps.
German Volume Training can work with lower body exercises, but should not be attempted with squats or deadlifts since you will overly strain your lower back.
Workout Routine for Lower Body
Lower body exercises respond much better to the 3×5 or 5×3 workout routines, since you do not need to perform as many reps overall. 5×3 can be especially useful for squats and deadlifts, helping you to gain both mass and strength in your legs and lower body.
Alternatively, you can try the 10×3 workout method for either upper body or lower body exercises.
This method is an “in between” method where you will use a fairly-heavy weight, but also perform many reps over time. You will only be doing 3 reps per set, so you can attack this protocol with a decent amount of weight!
If you want an even greater challenge, you should definitely check out the 20 Rep Squat Method!
What to Look for in a Workout Program
If you are considering to start a long-term workout program, these tips can help you decide on the best options!
The Right Techniques
Workouts are not just about focusing on the end result. When you start your fitness training you will first have to acclimatize and familiarize yourself with certain movements and bio-mechanics.
A training system with extremely difficult bio-mechanics or haphazard techniques will be detrimental to you as you may injure yourself or not get the right form.
The best training systems have their technique in place, whether you are a beginner or an intermediate level participant.
An Efficient Workout
A good workout is one that you enjoy doing, something that you would look forward to rather than dread as it draws closer.
A training routine does not have to be a long arduous process. Giving the muscles the resistance they need in an optimum time period has more benefits than tiring them out with a long monotonous session.
Good training methodologies believe in training smart – keeping participants engaged with a diversity of techniques and focusing on intensity rather than duration.
Of course, another practical reason for this is that everyone has a busy schedule.
The longer the workouts, the more difficult it becomes to integrate them into your daily or weekly routine. One of the latest training systems that you can consider is the Steele Training System, the brainchild of Hayden Steele.
Hayden is a professional fitness trainer with multiple accreditation’s who began his career working with college-level athletes.
His training system is a perfect blend of smart training with high intensity, helping many clients achieve their fitness goals and maintain top physical well being.
Nutrition is the key to a successful fitness routine. Your diet is 80 percent of the effort so if you are eating the right stuff, in conjunction with your exercise routine, it will help you achieve your goals. The best training systems have a clear and specific focus on diet.
The guidance you get is not just about getting a list of things to eat (and not to eat).
You will gain a better understanding of how each component of your diet nourishes your muscles and adds to your ultimate goal. A good trainer will also use customized approaches, where your unique eating habits are analyzed and you get feedback that will help you improve your diet.
If you don’t change the way you eat, you will never achieve your desired results! Try eating foods that are high in protein like chicken and fish, along with high fiber foods like broccoli and spinach.
A Dynamic Training System
When deciding to choose an exercise program, go for one that is customizable according to your conditioning and requirements.
The training system will have to be a dynamic one, which follows your progress in strength and endurance.
With time you will gain more muscle and tenacity and the workouts you follow will have to keep giving the resistance that will help you continue your upward physical journey.
The worst thing you can do is to start a workout routine 7 days per week, 2 hours per day.
While it can be healthy, it is not maintainable long term. Start with a program that focuses hard on 3-4 days per week that will allow you to maintain your workouts while also letting your body recover on off days.
When Should You Workout?
When is the best time to exercise?
Is it better to do cardio in the morning or at night or is it better to build muscle during morning or evening workouts?
But not only professional sportsmen and sports fans try to figure out which time is best for sweating it out, today even science gets interested in these age-old questions.
Perhaps you’ll be surprised, but the researchers don`t reach the consensus and prove that both morning and evening workouts have their own benefits as well as pitfalls.
But, in most cases, finding the ideal part of the day to exercise depends not so much on the scientific researchers than on your individual energy level, motivation level and, of course, schedule. We all need to take care of our health and our bodies, and deciding when we can workout is a huge factor! In my opinion, creating an early morning exercise routine is your best option.
While you can find no definite answers as to when you should work out and what will work best for you, read some pros and cons of morning and evening workouts.
Morning Workouts: The Pros
There are a variety of benefits to working out in the morning.
Exercising in the morning before breakfast can help your body burn more calories throughout the day as a morning workout on an empty stomach gives your metabolism a great boost.
A recent study by Northumbria University proves that you can burn up to 20 percent more body fat by working out in the morning before your first meal. Doing a CrossFit workout in the morning will have your metabolism jacked up, and burning fat all day!
This type of training is commonly referred to as “fasted training,” and it is one of my favorite ways to burn fat while not loosing muscle mass.
However, I won’t go in a completely fasted state. If you are looking for an easy way to lose weight fast, fasted cardio should be your new best friend!
Morning training is not easy, but it improves your energy level and mental alertness for the rest of the day ahead.
Besides, after enough sleep, you’ll have more energy at the beginning of the day than the end to put into your workout.
A morning workout helps produce endorphins in the body, which will stimulate you and make you feel happier, calmer, and more positive. The sports scientist at Glasgow University found that the morning workouts enhance mood by 30 percent more than the evening workouts.
Your skin will be glowing throughout the day as a morning session in the gym will give your skin a natural flush and post-workout glow.
Early workouts help you sleep better at night because you are using your energy from the moment you get up.
Morning Workouts: The Cons
Although there are a lot of benefits to working out in the morning, there are some downsides as well. Here are a few of the negative aspects of working out in the morning.
Exercising in the morning means that you need to wake up extra early (earlier than usual), if you don’t want to show up late for work. So if you`re not a morning person, this can be very, very difficult to build into a habit.
I know some people who will even wear their workout gear to bed; if it works for you, then by all means, do it. If you must have your obligatory cup of coffee in the morning, put it on a timer so it’s ready for you.
In the morning, you have higher chances of injury as your muscle and joints are stiffer.
Your body has just spent last few hours resting, and that’s why an intense workout in the morning needs more time to warm up.
Don’t forget- to avoid injuries, you have to find the best fitting and comfortable shoes. Pay attention to adidas torsion system running shoes. They ideally fit you for your daily cardio workouts.
Evening Workouts: The Pros
If you don’t think morning workouts are right for you, there are advantages of working out in the evening as well.
In the evening you can spend more quality time at the gym because you don’t have to think and worry about your work anymore.
Thus, you can allow having the extra warm-up time if you want, post-workout stretching and, of course, longer rest periods in between sets.
If you had a rough day, an evening workout can help you deal with stress and clear your mind of everything that took place during the day. Exercising in the evening can serve as a good transition period between being at work and coming home.
An evening workout allows you to have less stressful mornings because, firstly, you’ll have extra time to sleep and in addition, you shouldn’t worry about a packing change of clothes and showering fast at the gym.
Evening workouts are a great time for higher-intensity exercise as the human body automatically flexes in the evenings and requires less warm up.
A recent study showed that our muscle and joints are as much as 20 percent more flexible during the evening hours.
Evening Workouts: The Cons
Exercising late at night or just before you’re going to bed may energize you and make it difficult to fall asleep.
Some spontaneous plans like meeting with friends in the evening can make you miss your workout. By the way, after a long day, you may not feel as being ready to exercise it may be more tempting to spend your evening on the couch in front of the TV.
Safety issues and unpredictable weather conditions are the main causes of concern for evening workouts, especially if you walk or jog outdoors.
As you see, both morning and evening workouts have their benefits and negatives. It`s up to you to decide which one works better for you.
How to Get the Most Out of Your Workouts
Boosting the impact the workout has had on your body and replenishing at the same time is also something to look at, and finding the best post-workout supplement should complement your workout routine.
Here are some top tips to help you get the most out of your workout.
Choose the Right Foods Before Your Workout
However, no matter how experienced you are at working out, it’s important to know that the fuel you put into your body before and after your workouts will play a significant role in how you feel, as well as whether you’ll meet your working goals or not.
But the exact recommendations on what you need to eat will vary considerably depending on a number of factors such as the time of day that you work out, the type of workout that you’re doing, as well as your individual fitness goals.
There are personal trainers that will help you go obese to beast if needed like those from Transformed Personal Training, and other experts who can help you understand what food to eat before your workout sessions.
According to fitness experts, it’s important to eat a combination carbohydrates and protein before working out. This is needed in order to provide your body with the energy to get you through your workout and help it build muscle.
On the other hand, foods that are high in fat or fiber, should always be avoided pre-workout, because they’ve been known to cause stomach upsets, bloating, and cramping.
Still, it’s important to note that what you should eat before a brisk power walk will be drastically different than what you should eat before going on a 10-mile run across the city.
So, here’s what you need to know:
What to Eat for Shorter Workouts in the Morning?
If you plan on working out first thing in the morning, experts agree that there’s basically no need to eat before starting. In fact, studies have shown that there are even benefits to not eating before an early morning workout.
As long as you’re not planning on doing any sort of intense workout, then it’s better to avoid eating completely and simply drink a glass of water before getting started. This encourages your body to burn its fat stores to help fuel your workout session.
According to a study published in EBioMedicine, people tend to burn more fat throughout the day when they work out before having their breakfast.
However, if you find yourself starving first thing in the morning, you might need to eat something light before working out.
So, if you experience extreme hunger pain, headache, dizziness, irritability, or a noticeable lack of focus, it might be best to eat a small 100 calorie snack before taking that run.
Just remember to only eat something light and high in easy-to-digest carbohydrates such as a banana, a small handful of grapes, dry cereal, or a small glass of fruit juice to ensure that your body has the fuel it needs to keep you moving.
Some studies have even shown that eating this type of smaller snack, rich in carbs, can even cause feelings of relaxation after you’ve finished your workout.
This can go a long way in keeping you feeling good, which helps you stick with exercising.
What to Eat for Longer Workouts in the Morning?
As mentioned, it’s important that you eat a small amount of easily digestible carbs, to ensure you’ll have the energy to complete your exercise.
But, if you’re planning on a slightly longer or more intense workout, and you’re waking up at least 30 or 40 minutes before your workout, you’ll have enough time to digest a more substantial snack, say around 200 calories, before hitting the gym.
This might include an English muffin, a tablespoon of peanut butter, and a small banana, an apple and a handful of almonds, or a half-cup of unflavored yogurt and some granola.
You can also choose a source of caffeine such as drinking green tea before your workout.
Whatever you choose to eat, just keep in mind that you’ll need to wake up with enough time before your workout to properly digest your breakfast. This gives your body the energy it needs to complete your workout without feeling fatigued.
How to Eat Before Exercising Later in the Day
If you’ve already eaten within the last two or three hours prior to your workout, there’s no need to eat any additional sources of pre-workout fuel.
But, if it’s been a while since you’ve eaten, make sure to eat a small 100 to 200 calorie snack within half an hour to make sure that you’re both mentally and physically prepared for the exercise.
This might leave you wondering how long you need to wait after eating before working out, which will depend entirely on how much you’ve eaten.
If you’ve eaten a full-size meal, it’s important to wait at least two or three hours before working out.
But, if you’ve only eaten a smaller snack, 30 minutes is all you need to wait.
Food Choices for Cardio Vs. Strength Training
If cardio is on your menu, make sure to eat a snack higher in carbs, moderately high in protein, and low in fat. This could include a banana and a whole wheat tortilla smeared with peanut butter, oatmeal with fruits and nuts, or half a turkey sandwich.
Learn more about what to eat before a cardio workout here.
On the other hand, if you’re planning on doing strength training, make sure your snack in higher in protein, moderately high in carbs, and low in fat.
Think of something similar to two eggs and a slice of whole wheat bread, Greek yogurt with fruits and nuts, or fruit and cottage cheese.
Consolidate Your Workout Time
A fundamental point to make about creating a successful workout routine is that it is often best to limit your session to about thirty minutes if you want to achieve the best results.
If your workout extends beyond that optimum time-frame you will likely have to lower the intensity to keep it going for that long.
The bottom line is that it is preferable to work out at a high level of intensity for a shorter period of time.
Give Your Muscles a Chance to Rebuild
Another aspect of fitness regimes that are often not understood clearly is that your muscles will need protein to allow them to rebuild.
Whether you are focusing on cardio or strength-building exercise routines you will still need to address the issue of delivering protein to your muscles if you are going to get the maximum return from your workout.
Along with a proper diet, supplements and sleep are two of the most important factors for muscle recovery. After a workout, you should use supplements such as the ones from RSP Nutrition, and then make sure you are getting 7-9 hours of sleep each night.
Understand the Importance of Proper Hydration
Proper hydration is critical for people who are working out often.
It is a no-brainer that you will have a bottle of water with you while you are doing your exercises but you should be mindful of the fact that your body will require a couple of hours to properly absorb the water you are consuming.
Therefore, you should aim to get into the habit of drinking water frequently throughout the day so that you are always properly hydrated and ready for your workout at any time.
Workouts Have to Be Fun
Even if you believe the saying that there is no gain without pain, you really have to enjoy the exercising you are doing to get the most out of it.
There is a big difference between pushing yourself to the limit doing something you love and punishing yourself with only a moderate level of enthusiasm for the activity.
If you love biking, or swimming, for instance, you will get much more out of pushing yourself to the limit if you are having a great time anyway. There are a lot of great ways to get fit without going to the gym.
For example, you can do the One Punch Man Workout Routine to make yourself feel like a superhero.
Keep Your Workouts Fresh & Unique
Finally, remember that your body is pretty good at adapting to the stress levels you create with your regular workout routine and that means you won’t derive maximum benefit if you don’t mix things up on a regular basis.
If you are focused on strength training, for example, it is a good idea to change your routine every few weeks or so in order to keep your body alert.
Take Steps to Sleep Better Every Night
If you sleep better at night, you will get more out of your workout the next day. It is as simple as that.
There are numerous ways to improve your sleep quality every night, and I won’t take the time to touch on them all. However, choosing the best mattress possible, taking a zinc or melatonin supplement, and drinking chamomile tea or other herbal teas are all excellent steps to quickly improve your sleep quality!
Using a memory foam pillow can also make a big impact for many people!
Also, try cutting down on caffeine. Drinking coffee or pre workout products is great for energy, but drinking yerba mate tea or another caffeinated tea instead can help you calm down at night easier.
Sleep is necessary for all your bodies recovery and muscle building process, and improving your sleep can make an enormous difference in your training.
Use these tips to improve your sleep, and your training, quick!
Concluding Thoughts – Which Workout Should You Do?
Regardless of which workout routine that you choose, the key is to focus and push yourself to 100% of your own physical capacity each workout! If you are working without intention, you will never get the results that you want!
Remember, if you’re stuck deciding which workout you should do, the workout plans at BodyFit by Bodybuilding.com are a great option for an affordable price.
If you’re still have trouble deciding which workout you should do, this, here, is a much more complete guide to choosing the correct workout routines for yourself.
Stay focused and committed to your goals, and use these tips to help choose the perfect workout routine for yourself!
Read Next: The Aesthetic Body Workout Program