How to get in shape in 4 weeks: 2. Episode 2 - Workout Guide

The New Year is here and with it a number of New Year's resolutions. Among the most common is that people resolve to get in shape. If you are one of them, then this article will help you in your journey towards your dream body. Everything about diet should be clear to us from the first part of this series, and now it's up to you what path you take. There's something for everyone, it's just important to set the right goal for yourself.

Article content

• Set your goals
• Choose your type of exercise
• Choose the right workout
• Help your body with supplements
• Track your progress and be patient

Set goals

The first step is to set goals. What do you want to achieve? Do you want to lose weight, gain muscle, or just be healthier and fitter? Once you're clear on what you want, you can start looking for the right type of workout for you. When you're setting goals, it's important that they are:

• Specific. Don't tell yourself you want to "lose weight". Tell yourself you want to "lose 5 kg by the end of the month".
• Measurable. How will you know you have reached your goal? You need to be able to measure it in some way.
• Achievable. Don't set goals that are unrealistic for you. If you've never exercised, it's not realistic to expect to run a marathon right away.
• Time. Determine when you want to achieve your goal. This will help you stay motivated.

Of course, it's important to set realistic goals. If you set goals that are too ambitious, you can easily get discouraged and give up. Consider also that there will be a big difference in goal setting for a beginner and an advanced exerciser.

The basic difference between goal setting in a beginner and an advanced exerciser is that a beginner should set goals that are realistic and achievable. An advanced exerciser may set more ambitious goals, but should be aware that they will need more time and effort to achieve them.

What goals can I take a cue from?

• Lose 5 kg by the end of the month
• Gain 5 kg of muscle mass by the end of the year
• Improve my fitness and be able to run 5 km without a break
• I want to do 10 push-ups and 10 squats

Choose the type of exercise

Once you've set your goals, it's time to choose your type of exercise. There are many different types of exercise that can help you get in shape. If you want to lose weight, it is important to focus on cardio exercise that burns calories. If you want to gain muscle, it's important to focus on strength training. But it's most effective if you combine both types of exercise, and you can approach it this way even if you just want to be healthier and fitter.

Cardio exercise

Cardio exercise is any exercise that increases your heart rate and breathing. Cardio exercise is great for burning calories and losing weight, but it also has many other benefits. When you exercise cardio, your body uses oxygen to produce energy. This process is called aerobic metabolism. Aerobic metabolism burns calories, which can lead to weight loss. There are many different types of cardio exercise, so you can find what you like and what fits your lifestyle.

Some popular types of cardio exercise include: running, biking, swimming, rollerblading, dancing, walking and many more.

When is it appropriate to include cardio exercise?

It is advisable to include cardio exercises in any workout plan, no matter what your goals are. Cardio exercise will help you:

• Burn calories and lose weight
• Increase fitness and improve physical performance
• Improve mood and reduce stress
• Reduce the risk of chronic diseases such as heart disease, diabetes and cancer

Wondering why we should do cardio? The guys in this article will answer that for you.

If you're a beginner, start with light exercise and gradually increase the intensity and length. Here are some tips to get you started:

• Start with walking for 30 minutes 3-4 days a week.
• As you gain fitness, you can increase the intensity of your walking or add other types of cardio exercise.
• It's important to take a break if you feel tired or in pain.

If you have any health problems, talk to your doctor before you start incorporating cardio.

Strength training

Strength training is exercise that uses weight to strengthen muscles. Strength training is great for building muscle mass and strength, but it also has many other benefits. When you do strength training, your muscles are put under resistance. This resistance causes your muscles to grow and become stronger. Examples of strength training:

• Self-weight exercises
• Exercises with dumbbells
• Kettlebell exercises
• Exercises on machines

When strength training, it is important to pay attention to proper technique. Proper technique is essential for safe and effective strength training. If you perform exercises incorrectly, you can cause yourself injury. You should also be careful to increase the load gradually. It is important to start with light weights at first and gradually increase them as you get stronger. This will help you avoid injury. Muscles grow and recover during rest. That's why it's important to give yourself plenty of time to recover between workouts!

Learn how to perform the exercises correctly with our exercise database

Here are some tips to get you started:

• Start with exercises with your own weight, such as push-ups, squats, lunges or plank.
• As you gain strength, you can add weights or heavier exercises.
• It's important to take a break if you feel tired or in pain.
• If you have any health problems, talk to your doctor before you start exercising with dumbbells.

If you are not sure what type of exercise is right for you, talk to a trainer or fitness professional.

Choose the right training

How do you get started and how do you choose a training plan that will be effective and sustainable? The world of fitness offers endless possibilities, from different types of exercises to specific programs for losing weight, getting stronger or getting fitter. In this article, we will look at the key factors we should consider when choosing a training plan to ensure that our efforts lead to real results. Get ready for a guide that will help you find the right path to reach your fitness goals, without unnecessary confusion and frustration.

The important thing is to be clear on the previous two points and our choice of an appropriate training plan will depend on this. After that, it also depends on whether you have ever exercised or played sports before. For a complete newcomer to the world of fitness, it might be a little harder to get the hang of it, but we believe that together with us you will be able to do it. Here we have a workout plan for you that is so neutral and can help even the advanced exerciser who has taken a break from working out and wants to look great again, but also the beginner who, thanks to such a workout, will learn to listen to their body and can finally see the changes in themselves!

Example of a full body workout 3 times a week

However, if we can give you advice from the heart, pay for a good trainer who will design a customized workout for you. If you turn to Robert Humpál from Supertrener.cz, for example, you will not be disappointed. Thousands of clients have passed through Robert's hands, who thanks to his work have managed to change their physique beyond recognition. You do not have to solve anything, do not speculate, you will only strictly adhere to your precisely tailored diet.

Full body training is the best solution, both for beginners and advanced ones who want to get back in shape. For the latter, they should stick to this workout for at least 4 weeks and then jump on their original one that worked for them or a new one. The workout is just a sketch of what it could look like, the choice of exercises is up to you. Each workout of the week you can choose a different exercise for that muscle part, but the next week you need to stick to the plan and the exercises you have planned. So if you do this workout every Monday, always choose these exercises. After that, we should give the body a rest and for the Wednesday workout there would be different exercises, but the same ones every Wednesday. Technical execution in this article

It would look like this: every Monday we would always do leg squats, then every Wednesday we would always start with, for example, hacken squats and on Friday we would do pendulum squats and we would stick to this layout for the whole month!

Examples of both volume and diet workouts for the entire year!

Help the body with supplements

You can supplement your training with supplements that can provide your body with the necessary substances or improve recovery. Supplements can be helpful in losing weight and gaining muscle mass, but it's important to remember that they are not a substitute for a healthy diet and regular exercise. They can, however, help you reach your goals faster and more efficiently.

How to choose the right dietary supplements

When choosing dietary supplements, it's important to consider your individual needs and goals. If you're not sure which dietary supplements are right for you, talk to your doctor or nutritionist. It all depends on your goals, too. If you want to lose weight, the choice of products will be a little different than if you are looking to gain muscle mass.

General rules for taking dietary supplements

• Dietary supplements should be part of an overall healthy lifestyle that includes a healthy diet and regular exercise.
• Follow the recommended dosage. Excessive use of dietary supplements can be harmful.
• If you have any health problems, consult your doctor before taking dietary supplements.

Dietary supplements for weight loss

• Protein is essential for muscle growth and repair. When losing weight, it is important to ensure sufficient protein intake so that the body does not go into a catabolic state where it burns muscle instead of fat. The recommended dose of protein for adults is 0.8-1.6 grams per kilogram of body weight.
• Fat burners can help increase metabolism and fat burning. There are many different types of fat burners, so it is important to choose one that is right for you.
• Caffeine is a stimulant that can help increase energy and performance during exercise. Caffeine can be found in many different foods and drinks, including coffee, tea and energy drinks.
• L-carnitine is an amino acid that helps carry fats into the cells where they are burned. L-carnitine can be found in some foods such as meat, fish and dairy products.

Dietary supplements to gain muscle mass

• Protein is again essential for muscle growth. The recommended dose of protein for athletes who want to gain muscle mass is 1.6-2.2 grams per kilogram of body weight.
• Creatine is a substance that occurs naturally in the body and helps improve performance during exercise. Creatine can be found in some foods such as red meat and fish.
• BCAAs are essential amino acids that are important for muscle growth and repair. BCAAs can be found in some foods such as meat, fish and dairy products.
• Gainers are dietary supplements that contain a combination of protein and carbohydrates. Gainers can help increase caloric intake and promote muscle growth.

Monitor your progress and be patient

Physical activity's paths to better fitness are like long-term relationships - they require time, attention and patience. In today's world where instant gratification and visible results are expected, it's easy to get tired or lose motivation if we don't see rapid progress. However, the key to lasting success in fitness is not only regularity of exercise, but also the ability to observe and appreciate your own progress. Tracking your progress is not just about watching the numbers on the scale or the measuring tape. It's about perceiving overall improvement - physical, mental and emotional. Keep an exercise diary, record new personal bests, and be sure to note each small victory. Maybe you've managed a longer run, conquered a difficult exercise, or simply feel refreshed and full of energy. These small victories will give you determination and motivation, even though the ultimate goal may still be in sight.

Exercise is not a sprint, but rather a marathon. Being patient is not just a motto, but a key element of any successful exercise regime. Not every day will be fantastic and not every week will bring dramatic progress. There are times when nothing seems to happen, but this patience and strong will are what will help you overcome obstacles and keep moving forward. Don't overlook the small changes that are not visible at first glance, because it is these seemingly small steps that lead to big results in the long run.

Conclusion.

Tracking progress and patience go hand in hand. Exercise shouldn't just be about achieving a specific look, but rather about creating a healthy and sustainable lifestyle. Be patient and enjoy every step along the way to improving yourself. In the end, it is your own well-being and enjoyment that you should consider as the most important motivation to exercise.

"Fingers crossed" your bodybuilding.com team

Don't forget to show us your transformation!

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