This is the perfect time to start your training program to get ready for spring and summer. Starting an 8-week training program is enough to expect good results. The first 3 weeks your body will go through the adaptation phase which basically is a learning phase for your muscles and nervous system. They will coordinate better, activate more muscles and learn proper technique, and you may also experience some muscle soreness. The next 5 weeks your body will experience much more energy, stronger muscles, better endurance so you will experience less fatigue.
These are the benchmarks you should expect to achieve.
- 10-pound weight loss
- Ability to hold a plank for 60 seconds and
- 30 seconds on side plank
- 30 squats in 1 minute
- 20 push ups
- 10 inverted rows
- Normal range of motion in the upper and lower body
- Ability to accomplish 1 mile in 10 minutes
- Resting heart rate in the low 70’s
These bench marks are a good indicator for you to achieve in the 8-week program, which will also allow you to continue for your summer program. Summer is another 12 weeks of training. These 12 weeks you can focus more on intensity, working harder since your body has built up good endurance and a good foundation during the previous 8 weeks. At this point, your body should feel like a well-oiled machine.
You will have turned your exercise routine into a lifestyle habit. The concern is how long do I have to exercise for? Or I don’t have the time. I am not a numbers guy, but I wanted to find out how many hours we have in a week. It turns out there are 168 hours in a week, a good training regimen takes 3 hours a week. I think that 39’s about 2% of our time invested to achieve the basic goals mentioned above. I know you are worth it and that you can do it. With a solid foundation (8-week program) you should
expect in the following 12 weeks to really dial in to your personal goal, a total of 20-30-pound weight loss if that is your primary goal, build more lean muscle and drop 5-10% body fat if getting leaner is your goal or running your first 5 or 10K run.
Ultimately you will establish a new lifestyle habit. I wish you the best in your health and fitness goals, enjoy the process, and get the help you need to reach your goals President and founder of Total Home Training (THT)®