How To Balance Your Weekly Fitness Routine

August 25, 2018

Mixing it up is a crucial part of your fitness journey because the mind needs something new pretty frequently, and muscles adapt to stimuli quickly.

Example: One week you may go slow, heavy and low reps, the new week you may go faster and work on your endurance and hypertrophy…

Some weeks you may focus super hard on glutes, and other weeks focus hardest on shoulders.

A well rounded training routine will build a well rounded body and there are endless options when it comes to ways to workout.

Here are some ways you can mix up your normal gym routine:

1. Hiking - if you don’t live in an area with hills, throw some heavy books in your backpack to crank up the intensity. Pack water and music and have fun for an hour! Calories or "Cals" burned for a 150lb person: 300-400/hr

 

 


2. Dancing - whether at home (my preference) or in a dance class, dancing is a great way to work on flexibility, coordination, endurance and to get you more in touch with your body. I also recommend youtube searching dance workout videos to follow along with. Cals burned for a 150lb person: 300-400/hr

 

 


3. House cleaning - get down and dirty and move to music. With a quick pace and plenty of things to clean around your house you can get a good cardio workout in by “power cleaning” for an hour. Cals burned for a 150lb person: 250-300/hr

 

 


In order to stay balanced it is important to plan your occasional splurge, and do not deviate from the plan. Unending deprivation is never a good idea, but you have to be intentional about the time, place and food that you let yourself splurge on. Love the hot wings at your favorite restaurant? Then let’s make a deal. Eat clean for ten days. No cheating. And then at the end of those ten days, go have the wings. Guilt free. Just enjoy them. Then set the next goal. But you are not allowed to deviate from your plan in the meantime. If you do, you lose the wings. Don’t waste your fun calories on something that doesn’t compare to those wings!

Staying balanced and your fitness routine also requires plenty of rest. So how much should you be resting?  
Simple answer: 3 days of rest between resistance training a body part and 1 day of rest between cardiovascular workouts. 

I find a full 48 hours of rest very beneficial for the mind and body every 5-7 days. This will allow muscles to fully repair and get stronger for your next workout. On rest days, do not change your normal diet. The food is still needed to recover and there is no need to throw your diet off balance by under-eating. Light cardio and stretching is encouraged sit increases blood flow.

I hope these tips help you find more balance with fitness. Achieving balance can be tricky but I promise it can be done! If you need help losing weight without losing your mind, contact me today!!! Petersl93@yahoo.com - I want to help you!

 

I specialize in connecting you with your IDEAL diet and workout plan to get results in 6 weeks! I also provide support and education along the way to direct you to your goals most efficiently.

 

Current special: 50% off all workout ebooks! Enter code 50 at checkout. Click Here to shop.

 

Sincerely,

Leah Peters

leahpetersfitness.com

@leahpetersfitness

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