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Molokai Fitness: Having a Plan

Community Contributed

By Ayda Ersoy

Do you have a plan for your future? Or even a daily plan of what you need to do? Did you know that if you have a plan you a much more likely to reach your goals, and to achieve your goals much easier too?

Whatever you want to do, the first step is to make your plan. Then you need to stick to it.

Take your time to make your exercise or nutrition plan. Make sure that you make goals that you can achieve short term — this will make it much more realistic. If you need help then ask an expert, or just search the Internet.

This week I’d like to give some tips about making an exercise plan.

  • Make your plan for at least a four to eight week period. With most exercise it takes that amount of time to really see the results.
  • Take your time to write it down.
  • Be realistic about what you can do in this amount of time.
  • Don’t forget your goals.
  • If you need help, ask a trainer.
  • Check the Internet to make sure you are doing the correct form of exercise — look for videos showing how to do it correct.
  • Make sure that you do your exercises at a controlled speed, and move through the full range of motion for your muscles. Don’t forget your muscles don’t know how much weight you are moving, only how much you feel it! Going slow and controlled, and through the full range of motion with a lighter weight can be much more beneficial for your muscles.
  • Change your intensity each week. If you use heavier weights one week, then switch to lighter weights with more repetitions or cross-fit style the next week. This way you can rest your muscle and allow muscle hypertrophy, also it will help keep you progressing forward and prevent you from hitting a plateau.

Whatever your current fitness level is, whether beginner or advanced, it does not matter! What is important is that you make a plan suited to your fitness level.

My next article will be about making a nutrition plan. Until then be active, be happy, be healthy and smile!

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