An effective training program

I bet a gym membership that at least one of your good intentions for this year concerns your fitness.

Many of us want, in one way or another, to get fit. Too bad that after 2-3 weeks of fury in the gym or in the park, we find ourselves relentlessly falling back into our dear, old bad habits.

Why do we fail?

Make physical activity a habit
A few years ago now, I told you about the 10 habits that changed my life.

And guess what I put in the top 5? Yeah … physical activity.

Sport has a very long list of pros and very few cons: it increases our psycho-physical well-being, improves our mood, makes us more beautiful and toned, allows us to be more resistant to stress, allows us to train our mind, etc. . I could fill the whole article with the benefits of physical activity, yet …

… yet many of us have difficulty making it a real habit.

Maybe we join the gym with great enthusiasm, but after the first weeks, we start skipping 1 lesson, then 2, then 3, to finally find ourselves having given up a whole month of training; and here we promise that we will start again from next month: however, we find ourselves in a vicious circle of endless “stop & go”. Our lack of constancy and self-discipline negatively affects our results, which in turn undermine our self-esteem and our motivation to go to the gym.

How can we break this vicious circle?

In my experience, the first step to making physical activity an integral part of our daily lives is to make it a habit.

Yes, thanks to the deck! I know I have to make it a habit Andre, but I can’t do it !!!

If we can’t make sport our daily habit, it’s because we make the mistake of starting fourth! We exaggerate in the early days, as if we were Rambo experts, and then, unpacked, we collapse on the sofa.

For this reason, today I want to offer you a simple and effective training program.

The goal of this program is not to transform you into an ultra-sculpted photo model, but rather to make physical activity an indispensable habit.

The peculiarities of this training program are in fact:

the semplicity. Few simple exercises targeted for a complete workout.
practicality. You can do this workout at home, without the need for special equipment.
effectiveness. To move to the next level in your physical preparation, you must first learn the basics.
Let’s see this program in detail, but first a small note.

The training program
The program designed by Gillian Mounsey provides 3 days of training and a maximum commitment of 30-40 minutes for each training session.

If you think you don’t have enough time for this workout, I recommend you take a look at this table and find out how much time you are wasting on unnecessary activities.

But let’s see how training is organized and what exercises to do:

Day 1
The first day (Monday would be ideal), provide a complete workout with 20 minutes of cardio and 10-20 minutes of strength exercises. For time needs, it is possible to separate the cardio activity (in the morning for example) from that strength (in the afternoon for example), although it is advisable to carry out the training in a single session.

In summary, the first day you will have to do:

20 minute walk / ride. The goal is, for the same amount of time, to increase the distance traveled every week.
10 minutes of strength exercises. In this case, the goal is to increase the training time by 2 minutes every 2 weeks, up to 20 minutes.
The strength exercises

As said the exercises are simple and effective. Specifically, the first day of training includes 3 types of exercises that must be repeated in sequence, without breaks. At the end of each round you will have to take a 1 minute break, and then start again with the sequence of 3 exercises, until you reach the time limit of 10 minutes.

The 3 exercises are:

5 pushups.
10 abs.
15 push-ups on the legs.

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