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How to set up your weekly workout schedule

If you incorporate working out into your weekly schedule, you can build muscle and burn fat more quickly than you think.

But don’t be too overwhelmed with having to do the perfect workout.

Shooting for perfection in your weekly workout schedule, can cause you to procrastinate going to the gym.

It can be too mentally draining to get everything done perfectly.

If your number one goal is to improve your body composition, building muscle while keeping fat off is what you should aim for.

When conversing with members at Midtown, two of the main issues they face when scheduling their workout time is:

  1. Not knowing if they should be doing more weights or cardio.
  2. Not knowing what exercises they should be doing.

How to set up your weekly workout schedule:

Here I’ll show you how I set up my weekly workout schedule for my clients.

This includes both weights and cardio.

If you want to change your body composition, then burning fat alone is not all that your focus should be on.

Only focusing on cardio is a direct route to getting a skinny fat body.

Combining both cardio and weightlifting is the most effective way in changing your body’s structure.

  • To burn fat you do Cardio.
  • To build muscle you lift Weights.

When you consider looking at two females with the exact same mass, but one is carrying 10 lbs more muscle, the female with more muscle will have less body fat.

This is crucial that adding muscle is important in changing a woman’s physique.

Your goal with cardio is to just do enough to get results you’re looking for and no more than that. Doing too much cardio, can ruin your journey because it delays muscle gains.

Depending on how often you can get to the gym, here are some different ways to set your weekly split.

4 days a week workout:

  • Monday –  (Weights)/Chest, Triceps, Abs
  • Tuesday – (Weights)/Legs, Shoulders + HIIT Cardio (20-25 min) or Steady State Cardio (30 min most post weights)
  • Wednesday – Off Day
  • Thursday – (Weights)/Back, Biceps, Abs
  • Friday – (Weights)/Glutes, Abs + HIIT Cardio (20-25 min)
  • Saturday – Steady State Cardio (if needed for more fat loss) (30-45 min) or YOGA
  • Sunday – Off Day

3 days a week workout:

  • Monday – (Weights)/Chest, Triceps, Abs
  • Tuesday – Steady State Cardio (30-45 minutes) or HIIT Cardio (30 minutes)
  • Wednesday – (Weights)/Legs, Glutes, Shoulders
  • Thursday – Off Day
  • Friday – (Weights)/Back, Biceps, Abs
  • Saturday – Steady State Cardio (if needed for more fat loss)(30-45 min) or YOGA
  • Sunday – Off Day

2 days a week workout:

  • Monday – (Weights)/Total Body
  • Tuesday – Steady State Cardio (30-45 minutes) or HIIT Cardio (30 minutes)
  • Wednesday – Off Day
  • Thursday – (Weights)/Total Body
  • Friday – Steady State Cardio (30-45 minutes) or HIIT Cardio (30 minutes)
  • Saturday – YOGA or Steady State Cardio (30 minutes) (if needed for more fat loss)
  • Sunday – Off Day

My highest recommendation is to go no less than two days of weights, and no more than 3 days of cardio. (This also depends on how much fat you need to lose)

Another important factor in seeing results with this workout structure is Consistency!!!

You must remember your fitness journey is like running a marathon, not running sprints!!!

It takes time and effort plus good nutrition to start seeing the results on the scale.

With consistency, discipline & a positive outlook, anything can be achieved. Hang in there, and get it Made!!! – TNT TightNTone

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