... and by "stop wasting your time," I mean that you are wasting your time if you aren't tracking your progress and results.
All too often I see people going to a gym, or doing a home workout, and just throwing their bodies around not really knowing what they did, what weight they were really using, or where they want to go from there. This is a problem, you see, because in order to reach a goal, we need to set that goal and track our progress getting there... adjusting along the way as the body plateaus/as we get bored. I'm here today to save you and give you guidance. Keep in mind, that this is basic, but an excellent place to start! So, how can we solve this problem of not tracking ourselves and our workouts? USE TRACKING SHEETS!
Yep, I've created some easy peasy tracking sheets that you can use for yourself for your weekly goals and your strength workouts. Follow along below to download these for yourself, and read some quick instructions on how to use them and where you can fill in more blanks to help you along your journey.
WEEKLY GOAL SETTING WORKSHEET
How to use this sheet? First of all, this is a sheet to be started anew each week...
STEP ONE: Record the start date of the week and your current weight (if losing/gaining weight is your goal, otherwise, you can ignore that weight thing)
STEP TWO: Make a note of how many workouts you will do for that week. How many of them are cardio? How many of them are strength based? How many of them are flexbility based? I recommend having all three of these aspects in your routine to have a well rounded routine to follow that will work your body in the best possible ways.
STEP THREE: How many hours of sleep per night are you pledging to get? Yes, this may mean turning off the TV an hour earlier but, trust me, your body will thank you.
STEP FOUR: Write down five goals for the week. These goals can be anything from saying, "Hey, I WILL do all of these workouts this week," to something more specific like, "I will not drink any soda this week." These goals are personal, and I do advise going the specific route, because it's not quite so easy to skip out on goals when they are focused and specific.
STEP FIVE: Figure out your daily calorie target (the way to calculate this is on the sheet). This step is really only needed if you are aiming to lose or gain weight. The worksheet is designed to help you figure out your calorie target with a deficit for weight loss. So, if your goal is to gain weight, you'll want to do a calorie surplus in place of that calorie deficit step.
Let's see how one of these may look when being used:
Keep in mind that nutrition tracking is a whole other beast that I'm not even going to get into with this blog post. I've blogged about it before, though, so be sure to check the archives OR send me an email with any questions you may have about how to track your food intake with a food journal (if this is one of your goals).
STRENGTH WORKOUT TRACKER
How to use this sheet:
1.) First and foremost, you'll need a routine of strength exercises to follow. These exercises should hit all of your major muscle groups... and be sure to hit opposing muscle groups for proper muscle balance (i.e. triceps/biceps, abs/back, etc.). If you are unsure of how to do this on your own here are some hints: You can hire a trainer to help you. You can get a home workout program designed to take you through this. You can take some of the cut-outs of fitness magazines that layout routines for you. You can usually go down the aisle of strength machines at any gym as they are designed to hit all of your major muscle groups.
2.) Once you know WHAT strength exercises you'll be doing, you need to figure out your goal. If you want to work on strength/size, go for 6-10 reps. If you want to go for strength/endurance go for 10-15 reps or so... this is just a baseline, you may set your goals differently depending on the trainer you work with, or the book that you read that gives you your workout regime.
3.) Use the sheet! List each workout you will be doing, list the amount of weights you are using, list the number of reps you do with that weight, and last but not least how many sets you did of that number of reps with that weight on that muscle group. Make sense? It's ok if it doesn't. My email is at the bottom of these downloads, so email me and I'm happy to help you get more specific.
4.) What's the +/- for? Ah, you see, that's to help you get set at the proper weight. What if your goal was 8-10 reps, and you got to 10 but it was still easy? Then put a + mark there so that you know to go heavier with that muscle group the next time you do that exercise. Likewise, you can put a - there is the weight was too heavy and you were unable to even hit your target. It's ideal that when you finish your last rep you should be struggling and burning BUT still able to hold good solid form. If your weight was perfect, then you can leave the +/1 blank.
Let's see what one of these may look like when in use...
As I mentioned, this is just a basic overview of HOW to track your workouts. The hard part now is to CHOOSE YOUR WORKOUT and find something that excites you, challenges you, and keeps you coming back! These worksheets can be used whether you workout at the gym or at home. If you are looking for a great home fitness program, I have plenty to choose from on my site http://www.personalfitnessathome.com
To health and fitness! To progress and goals! To YOU! Now... get out there and rock your workouts! :-)
Tags: caloric deficit, calorie calculator, calorie target, exercise, exercise tracking, exercise tracking workouts, Fitness Goals, goals, strength tracking worksheets, strength worksheets, tracking worksheets, weight gain, weight loss, workout, workout tracking, workout tracking worksheets