Planning to do off-the-cuff workout sessions can lead to broken commitments and fizzled motivation as the weeks and months wear on. Adding some organization to the mix can provide the structure you need to stick with your program, as well as giving you a guideline for what to do each session. Creating a training calendar that outlines your plans for each day is the first step towards reaching your goals.
Instructions
1. Choose a system you are comfortable with. If you are computer proficient, picking a familiar calendar system on your PC may be the best choice. Some calendars can be set to provide audible or email reminders, which can help you stay on track. There are also less high-tech choices like blank calendars, pocket organizers or a dry erase board. The calendar you choose should have enough space to put down training exercises, reps, goals and an eating schedule for each individual day.
2. Block out free time. A week before you begin your training, start blocking out time for your workouts so you do not fill up your schedule with other commitments or double book yourself. Premium times will be when you have at least one and a half hours of time that you can dedicate to physical training.
3. Set appropriate long and short term goals. Short term goals will help you stay motivated, which will catapult you closer to your long term goals. An example of short term goals are "Stick to my diet plan for the day" or "Perform each rep with good form." List these goals on your training calendar on a daily basis. Long term and overall goals should be weekly or bi-weekly and consist of things like losing a specific amount of weight.
4. Pick and place your workouts. After you have chosen a calendar, blocked out free time and set goals, the most important thing you can do at this point is place this information onto your calendar. Make sure that you choose workouts that are specific to achieving your goals and can be done without interference from other activities. Include at least one resting day per week on your schedule, to allow your body time to rest. Your rest day can also be used for grocery shopping, personal time, appointments and work functions, so use the time wisely.
5. Create a menu. Another helpful resource to place on your training calendar is your daily menu choices and meal times. It is recommended that you eat every three hours, which adds up to five or six times a day for most people. If you aren't quite sure what you will eat everyday, then at least allotting the time on your calendar will provide a tighter schedule to follow for your training.
6. Put your calendar where you will see it. Your calendar will be useless if you create it for training and stuff it in a corner you rarely visit. Putting your training calendar in a central location will mean that it will not be an afterthought. If the training calendar is on your computer, make sure it is one that you use on a daily basis so reminders you set will reach you.
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