How to: build an efficient workout plan with Jane Campbell
The thought of building your own workout plan can feel really daunting if you don't know where to start. It's just like heading to the gym for the first time, if you don't know how to use a certain piece of equipment, you can end up using it wrong or not get the best possible outcome!
This is something we don't want you going through! AYBL sat down with Fitness Coach, Jane Campbell, who is going to provide her advice and knowledge on how to build an efficient work out plan, all ready for 2022.
I am going to help you understand, how to write your own workout plan that is the most efficient for YOU. First off, you need to know how exercise works, and why some exercises are more efficient than others. Now, you might be doing lots of cardio or workout classes and you are not seeing any progress, and you’re wondering, why? This is because, these types of exercises (while being effective at getting your heart rate up) do not necessarily build up muscle. To build muscle, we need to focus on a type of training called, hypertrophy training.
Hypertrophy training is a type of training that causes good damage to our muscles, the body then repairs the damage with the protein we currently eat in our diets. Therefore, every time we weight train, our body uses protein to repair the muscle which overtime gets bigger and bigger, resulting in a ‘toned’ look.
To achieve this, we need to do something called ‘progressive overload’.
Progressive overload simply means according to Health Line:
“When you gradually increase the weight, frequency, or number of repetitions in your strength training routine”
To simplify it down, it means to gradually increase the stress you are placing on your muscles. This can be done by lifting a heavier weight than you did the week before, taking a shorter rest between sets or mixing the exercise up a bit with pauses, drop sets and negatives. If you are a beginner, you will not need to worry about these things just yet as it will come in time after a couple of months of training.
Hypertrophy training (as I mentioned above) is the best way to achieve progressive overload, and consists of repeating an exercise for 12-15 reps.
Step 1 - The structure of a workout plan - what exercises should I be adding?
A good workout plan consists of around 5 or 6 exercises repeated 3-4 times. Your first exercises should be ‘compound’ exercises. Compound exercises are exercises that use more than one muscle group, for example, a squat is a compound move that uses your glutes, hamstrings, quads and core. Therefore, if you are training legs or glutes this is a great exercise to start with. After your first two or 3 compound exercises, you should start to incorporate more accessory movements, focusing more on one specific muscle. For example, if you are doing a glute workout, a glute kickback will isolate your glutes so you can really focus on that one muscle while performing it. This also helps you get a ‘pump’ which is also important for muscle building.
Here is an example of a well-structured leg/ glute workout:
Step 2 - How advanced are you & how many days can you train?
The next step is to figure out how advanced you are with training, an exercise plan for a beginner will look very different to that of someone who is advanced. If you are a complete beginner, I would suggest starting off with a 3 day a week workout plan with simple exercises. This means that, your body has enough time on your days off to recover, and you need to ensure you are not throwing yourself into something that you can't keep up with. It’s much better to start off small, than doing something so complicated that you can’t keep up with after a few weeks. If you are more advanced in your training, I would suggest 4-5 days a week of workouts.
Step 3 - Do you have any injuries you need to accommodate for?
Before writing up your plan, think about any injuries or limitations you might have. For example, if you have bad knees, you want to make sure there are no high impact exercises such as any type of jumping exercise. If you are struggling to figure out what you can and can’t do, simply google your injury and add what exercises to avoid or try to work around it.
Step 4 – What do you want to achieve?
Are your goals weight loss or weight gain? This is important when writing up your plan. If your goal is weight loss, then it is a good idea to add in some cardio to your plan. For example, if you are training 3 days per week, I would add in some cardio/HIIT workout on your upper body day after your workout. This could be an incline walk on the treadmill or a higher impact workout like HIIT. If your goal is to build muscle, I would skip the cardio and simply focus on weight training.
Step 5 - Choosing a workout split
A workout split means what sort of muscles you are going to be training each day. This could be a push/pull split for upper body or a body part split - both are just as effective. For example, a push day mainly focuses on the shoulders/triceps and consists of ‘pushing’ exercises such as shoulder pressing, push ups - basically any exercise where you are pushing forward or upwards. A pull day - mainly focusing on the back/ biceps - is any exercise where you are ‘pulling’, such as pull ups and rows. A body part split would simply be shoulders and triceps one day, then back & biceps the other. Leg days can be overall leg days each time, or you can split them up into glutes/hamstrings, then quads. Therefore, you would perform only hamstring/glute exercises for your first lower body day, then quad focused exercises on your second.
For example:
Step 6 - Getting the right nutrition for YOU
For a workout plan to be effective, you need to make sure you are eating correctly. If you are trying to build muscle, you want to be eating in a calorie surplus (more calories than you are burning). If you are trying to lose weight, you want to be eating in a calorie deficit (less calories that you are burning). If you need help with figuring out your calories, my fitness app STRONGERYOU has a calorie calculator where you can input your goals and it will give you your calories and macros for either muscle building or weight loss. You can also find workout plans and follow along workouts to try out too if you are struggling to write up your own.
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Your 5-Minute Mental Health Check Up
Hey there! How are you feeling?
That’s a question we don’t ask ourselves enough.
It’s quite normal for us to schedule an appointment with the dentist or doctor to check our oral and physical health, so why is it less common to check on our mental health?
So many factors are closely related to our mental health, which is why it’s important to address the small changes and approaches we can take to prioritise and care for our mental wellbeing.
According to research, one in five US adults experience a mental health problem of some kind each year, while in England, as many as one in four people experience the same issue.
That’s why, for Mental Health Awareness Week, we’ve created a quick and easy five-minute mental health check you can do every day, anywhere.
WHAT IS MENTAL HEALTH?
Mental health is how you feel in your mind and your mood. Just like your physical health, it depends on many factors, including your genetics, your environment, your circumstances, what you do to maintain it, and underlying physical or mental health conditions you may suffer from, and how they are treated.
This Mental Health Awareness Week, which runs from Monday 15th May to Sunday 21st May, addresses anxiety. Anxiety is an emotion we all experience, but sometimes it can get out of control and cause issues for our mental health.
In a survey of 3,000 adults, 34% said they experienced anxiety.
HOW TO LOOK AFTER YOUR MENTAL HEALTH
Here are just a few things you can ask yourself or do to ensure you’re doing what you can to protect your emotional wellness.
HAVE I DRANK ENOUGH WATER?
Keeping hydrated is key for both your physical and mental health. When you don’t drink enough water and start to become dehydrated, your body triggers warning signals that you’re in a ‘life-threatening’ situation and starts kicking up stress hormones, particularly cortisol. An increase in cortisol is connected to anxiety, depression and mood disorders.
Carry a bottle of water with you to keep your hydration levels topped up. If you’re someone who likes more structure, you can use alarms or trackers to remind you that drinking water is part of your self-care.
HAVE I EATEN THE RIGHT FOODS TO FUEL MY BODY?
Diet and lifestyle can have a profound effect on our mood and research reveals there’s a direct link between what we eat and how we feel.
There are plenty of foods and nutrients that can put a smile on your face and make you feel awesome. When we’re stressed, it’s tempting to reach for comfort foods like pizza and sugary snacks that give us a temporary ‘high’. However, these foods can soon leave you feeling exhausted, jittery or sluggish.
Food high in fibre, as well as fruit, veg, nuts and seeds are more beneficial to your mental health. Discover our very own nutritious mood-boosting recipes here.
DID I GET ENOUGH SLEEP?
Anyone who has struggled with sleep will know what a difference it makes to our bodies, minds and ability to function.
For many people, sleep is often the first thing that suffers when they’re struggling with their mental health. The CDC recommends adults get between seven and nine hours of sleep a day.
If you’re struggling with your sleep, there are a few simple changes you can make, including:
- Establish a bedtime routine;
- Avoid tech and caffeine before you go to sleep;
- Practice meditation/relaxation.
READ MORE: How To Fix Your Sleep Schedule
GET OUTSIDE
Humans are hardwired to need time in nature, as we evolved to prefer environments where we had fresh water, sunlight, and nature because those provided us with the resources we needed to survive. But, nowadays, nature doesn’t just allow us to survive, it helps us to thrive.
Spending even small bursts of time outdoors can greatly benefit your mental wellbeing. A 2019 study found that spending just 20 minutes outside significantly lowered stress hormone levels.
MOVE YOUR BODY
Okay, so this one is our thing for sure. Keeping active has so many benefits, mentally and physically - from lifting weights to flowing yoga.
Regular movement throughout the day can boost your mood, reduce stress and refocus your mind.
Partner some fresh air with your movement to elevate the benefits - and kill two birds with one stone.
Explore our guided workouts and fitness tips here.
REACH OUT TO FRIENDS
Human connections actually boost feel-good neurotransmitters in your brain. The key is not how many friends you have, but to surround yourself with those whom you can be your most authentic self.
Be honest with yourself about how much time you need to spend with your friends to feel fulfilled, refreshed and empowered, and then make it happen - even if it’s just a catch-up dinner once a month, it makes a difference.
Meeting new people can be equally beneficial to your mental wellbeing, as studies have shown that connecting with strangers can help us feel happier and more connected with our communities.
WHAT AM I DOING TODAY THAT I CAN LOOK FORWARD TO?
Planning things to look forward to or that you enjoy doing can help us cope with difficult situations by increasing our sense of hope.
Whether it’s something as small as binge-watching your favourite TV series or something more extravagant like a weekend away with friends, factoring in time to do what you love will help you adopt a more positive outlook each day.
A huge part of prioritising your mental wellbeing is learning to understand and manage your feelings.
When we’re upset, we don’t always know why we’re feeling that way. It often helps to acknowledge our feelings without any judgement or telling ourselves we’re ‘weak’ for feeling the way we do.
We all have good days and bad days, and that’s okay. However, by asking ourselves the questions in this article and adopting these simple habits, we can work toward feeling like our best selves once again. Remember, rest is a basic human need.
How To Start Running
The hardest part of running? Getting out the door.
Running is a great way to get fit and feel better, but sometimes, a lack of motivation - or even know-how - can catch you short.
Starting a new running habit needn’t be difficult - all you need is a good pair of running shoes and the willingness to move a little or a lot, all at your own pace.
To help put you one stride ahead, we’ve pulled together the very best running tips for beginners, so you can get off to a safe start and enjoy hitting the tarmac (or treadmill).
WHAT TO EXPECT FROM OUR BEGINNER’S GUIDE TO RUNNING
THE BENEFITS OF RUNNING
If enjoyment alone isn’t enough to get you increasing your stride, perhaps the proven health benefits of running will?
Running is one of the most effective ways to increase daily activity, cardiovascular fitness and mental health. It also is widely accessible, as you don’t need any fancy equipment, it’s relatively inexpensive and you can do it just about anywhere.
Here are some of the other key health benefits of running:
- Promotes muscle development;
- Can help aid weight loss;
- Helps to relieve stress levels;
- Boosts the release of endorphins, sometimes called a ‘runner’s high’;
- Increases bone strength and joint health;
- Promotes better sleep;
- Increases lung capacity, metabolism and energy levels;
- Reduces cholesterol levels and risk of heart disease.
GETTING STARTED
Whether you’re new to running or getting back to it after a long break, it’s really important to ease yourself in and gradually build up to avoid injury. Here are some top tips to get your started on the right foot.
Now, we’re not saying you need to go out and buy a wardrobe full of expensive new running kit, but what we are saying is that staying equipped for the environment and surface you’ll be running on is non-negotiable.
Start by investing in a suitable pair of running shoes that fit comfortably and offer extra support, cushioning and grip for your runs.
When it comes to the clothing, well, that’s where we step in. Fusing form and functionality, our Pace Collection is designed for practicality - with soft, lightweight and breathable details - so you can run with ease and without distraction.
Take measured steps to keep your body safe and free from injury. Warming-up is an essential part of any workout, especially running. We recommend walking or doing an easy jog for five to 10 minutes before increasing your intensity. You may also benefit from warm-up exercises, such as dynamic stretches.
Be mindful of other safety advice, such as running against the flow of traffic and carrying your mobile with you at all times.
READ MORE: Top Tips For Staying Safe When Running In The Dark
Nothing can get you lost in the moment quite like blasting your beats as you pound the pavement.
We all have our own taste in music, which makes it all the more important to pick a playlist that’ll motivate you to power through, even when times get tough, with the wind against you and the heavens pouring.
If you need a little inspo, we’ve got plenty of tracks to keep you moving. Check out our Spotify here.
OUR TOP SIX RUNNING TIPS FOR BEGINNERS
Now that we’ve established the basics, you’re probably wondering exactly how to start running?
Here’s how…
If you’re totally new to running, chances are your motivation levels are pretty high. That being said, it’s as important as ever to pace yourself. This includes your running speed, intensity and training frequency.
Don’t be afraid to start off with a few fast paced walks each week to build up confidence, condition your muscles and create a positive habit you can stick to. Pacing yourself will allow you to continue progressing and reduce your risk of injury.
The likelihood of strains, repetitive stress and foot pain tends to be greater during your first few weeks of running as a beginner, or if you’re returning to running after a long break.
The Run-Walk Method is a great way for new runners to get started, helping to build endurance with less joint stress and is a manageable intensity level.
The method combines running with intervals of walking. Start by alternating one minute intervals of running with one minute of walking, and then gradually try to increase the time spent running. As you become more comfortable, reduce the time spent walking.
Check out our beginner’s running plan further down this page.
Never underestimate the power of rest.
It’s completely natural for your muscles to feel a little sorer than usual, but if you’re experiencing genuine pain or discomfort, it’s crucial you allow it time to rest and recover.
If you’re suffering from sore muscles, more likely than not, it’s DOMS - AKA delayed onset muscle soreness. This is the aching or stiffness you experience as a result of intense training, however, this should subside within 48 hours.
Avoiding exercise altogether can actually prolong DOMS, so consider lower intensity exercise, such as walking, mobility and slow jogging to increase blood flow and relieve your muscle fatigue.
Chances are, you already knew this, but if not, you’ll soon learn that eating well and staying hydrated can significantly influence your runs.
You lose water through sweat, whether cold or hot, so you need to drink before, during, and after your runs. You ideally want to drink 120 ml to 180 ml of water every 20 minutes, but pay attention to your thirst level and drink when you feel thirsty. During longer workouts (90 minutes or more), some of your fluid intake should include a sports drink to replace sodium and other minerals (electrolytes).
In terms of nutrition, it’s best to eat something light and high in carbohydrates but low in fat, protein and fibre. Aim to finish eating 90 to 120 minutes before you start running.
If you’re running for longer than 90 minutes, you’ll need to replace some of the energy you’re burning. A general rule of thumb is to consume 100 calories after an hour and another 100 calories every 45 minutes.
It’s easy to neglect other aspects of your fitness and strength when starting your running journey. Balancing your running sessions with other forms of resistance training and exercise will help to build muscular resilience, reducing your risk of injury and boosting performance.
Repeatedly hitting the road without building strength in the gym can not only lead to injury, but a performance plateau too. Be sure to balance out your training with strength-based exercises to work on muscular endurance, speed, power and potential imbalances - all of which will help with your running in the long run.
You can find plenty of guided workout routines and strength-building exercises, like our Back & Shoulder Workout, on our Fitness page.
Running is a natural movement, but that doesn’t mean you can’t improve aspects of your running form to improve your experience and efficiency.
First things first, keep your posture upright. Keep your head lifted, your back long and tall and shoulders level but relaxed. Maintain a neutral pelvis and ensure you’re not leaning forward or back at your waist.
Likewise, it’s important to monitor your footstrike - this is the way your foot hits the pavement. You might land on your heel, in the middle of your foot, or on your toes or forefoot. It’s recommended that you should try to land in the middle of your foot, and then roll through to the front of your toes. However, if you’re naturally a toe runner (land on your toes) or heel striker, it may be best not to change your stride.
READ MORE: The Principles Of Good Form With Caroline Gravity
RUNNING PLAN FOR BEGINNERS
Without a clear idea of what you’re trying to achieve, and the steps you need to take to get there, you’re making the challenge much tougher than it needs to be.
That’s why we’ve put together the ultimate running plan for beginners.