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How To Design The Perfect Weekly Exercise Program

how-to-plan-a-weekly-exercise-program

I just realized I’ve been doing something quite quite silly. And I really must apologize. You see, over the past 6 months or so, pretty much every exercise-related post I’ve written has been lacking some crucial information. This could be because I’m so passionate about uncovering the truth about cardio for fat loss. I simply can’t stand hearing the same tired old lies again and again, particularly when it means that so many people are throwing away hours of their time on a useless regime.

So – I definitely didn’t do it on purpose, and I do intend to make up for it right away. I’m talking about designing the perfect weekly exercise program. It seems I’ve been so focused on sharing with you the right sort of cardio technqiues for leaning up, that I’ve completely forgotten to emphasize the importance of combining this with the appropriate weight training. Or even really mentioning how it all should go together for maximum success.

So here goes –

Weight Training

Weight training is the bread and butter of a perfect exercise program. Well, the meat and fat if you follow the nutritional advice on this blog, but you get the idea. If your goal is to live in a lean, strong, healthy, and well-toned body, then weight training is an absolute must. When performed regularly and at the appropriate intensity, it increases your lean muscle mass, which in turn raises your metabolism and helps you to burn fat all day long – even while you’re asleep! Weight training even increases your bone density, so it’s a great way of protecting and supporting your body for the long-term. Here are 8 basic rules for weight training:

  1. The ideal program includes a minimum of 3 days weights, and up to 5 or even 6.
  2. These sessions should be 40-60 minutes. No less, and certainly not more. At the end of that time, you should be well and truly shattered.
  3. There are many approaches to weight training, and I’m not going to get into them all here. What I will tell you is that if ‘getting lean’ is your goal, then one of the best approaches is to ‘superset’ (alternate with no rest) between upper and lower body exercises. This stimulates the release of muscle building and fat burning hormones.
  4. Rest time after each superset should be 60-90 seconds.
  5. If you’re pushing yourself hard enough, a good weights session should have your heart racing, and leave you fairly sweaty.
  6. Circuit sessions are also excellent for fitness and for fat loss. This requires 3-6 exercises, ideally targeting different body parts, and all performed back to back. Rest for around 2 minutes (less if your recovery is good), and repeat 3-4 times.
  7. Always remember to warm-up (by performing the first set of each exercise with no or low weight), and cool down (stretching) before and after each weights session.
  8. It goes without saying that you should only choose exercises you are comfortable with, and confident that you can perform correctly. You may like to check out my post How To Design Your Own Fail-Safe Exercise Program for more ideas on this.

Cardio

Check out these previous posts of mine for the full low-down on ideal cardio training.

How To Avoid Chunky Fat Aerobics Instructor Syndrome

How To Makeover Your Cardio Routine (And Finally Get Lean)

Stretching

Stretching is easily forgotten, particularly if you’re someone who loves intense training. Personally, I used to think of stretching as a waste of time. talk about your big mistakes! In my early twenties I ran competitively, and I’d train for it day in and day out. Mile after mile, uphill, downhill, indoors, outdoors – there wasn’t a challenge I’d turn down. Unfortunately, my approach to stretching and recovery was extremely cursory, and I paid the price with some fairly serious knee injuries – one of which left me completely unable to run or even walk in the pool for around 6 months. Now you may not be running every day, but if you’re a regular gym rat or outdoor enthusiast then the chances are fairly excellent that you’re putting unnecessary strain on your muscles, joints, and ligaments. And while some people are more limber than others by nature, and can ‘get away with it’, all of us definitely need some flexibility work. I’d recommend at least 10 minutes for every 45 minutes of tough training. If you can’t motivate yourself to stretch, or aren’t sure where to start, then do what I did and commit to a stretching class of some type. With a yoga studio on nearly every street corner you really don’t have an excuse!

Putting It All Together

It’s up to you to decide which days best suit you for training, and how many days each week you can commit to working out – always remembering you need at least 1 or 2 days off from the tough training (sometimes I stretch on my days off, other times I make it a total nothing day). To give you an idea though, a typical week might look like this:

Monday – 45 minutes weights, 15 minutes interval cardio, 10 minutes stretch

Tuesday – stretch class

Wednesday – 45-60 minutes weights, 10 minutes stretch

Thursday – 20 minutes interval cardio, 10 minutes stretch

Friday – off, or stretching at home

Saturday – 45 minutes weights, 10 minutes stretch

Sunday – off

Keep in mind that I don’t know your particular goals and exercise history, so the above is really just a starting point. You may find it completely unrealistic to put aside that much time for exercise, in which case I’d recommend you start with whatever you can fit in. Your progress may be slower, but trust me – you most definitely will be progressing as long as you’re doing even 10 minutes of quality exercise each day. While I do believe that the above outline is ideal, I also know that it’s better to start with something and build up, rather than wait for the time when life gives you the freedom to do whatever you’d like. As long as you’re being honest and not just making excuses of course!

And if you’re completely in the opposite boat (thinking that the above looks pretty basic), then well-done you! If you’re going to add more training in, start with 1 or 2 additional weights sessions, and a maximum of 1 more cardio session of around 15-20 minutes. You might also like to try setting a day aside for a sport or outdoor activity. Exercise doesn’t have to be 100% structured, and many people find the greatest enjoyment comes from challenging themselves with something new outside the gym.

Don’t forget –

Life is Now. Press Play.

Kat x

P.S.

Rebel.
Upstart.
Fuck the system; screw the rules.
Won’t do what they told me.
Too much.
Unreasonable.
Ridiculous.
Unprofessional.
Crazy!

Should I go on? I could, but I think you get the picture.

You’re the one who is not only not like the other PEOPLE, you’re also not like the other entrepreneurs.

They, they actually think they’re different; non-conformists?! Don’t make me laugh. You and I both see it as it is:

They just wanna be told how to build a pretty little website and a pretty little social media page or three and a pretty little online product or course and get their pretty little headshots and do a pretty little pre-scripted dance all over the internet so that other equally pretty fucking bland and boring and same same-y peoples pay them money,

And they can all sit in a pretty little womans circle together patting each other linking elbows and stroking each others hair and singing Kumbaya as the sun sets over another day of sinking ever deeper into the unremarkableness that is their lives.

They are the ones who are not only willing to jump through hoops, they also want to build more hoops for other people; they want to perpetuate the hoop jumping life and their whole sales pitch is basically some version of “I will help you to have a better and shinier hoop, come see!”

lolol

BUT REALLY.

Meanwhile, you –

You’ve tried the hoop-jumping life, maybe more than what you care to admit. And, whilst you’ve nothing against sitting around with other ladeez and stroking each others hair, you and your girls; the real ones?

You don’t exactly fit in in the typical woman’s circle.

You don’t feel at home with the pretty-preneurs, not even on the internet let alone in real life.

You don’t actually GIVE a fuck about having all your shit perfect,

Polished,

And just so –

And the idea of having sales and marketing and content processes which you have to systematically pre-plan and then work through and endlessly join dots with?

Makes you want to hurl.

Sure –

You’ve bought in at times to do the idea that maybe you DO gotta do it as they say.

An automated webinar, perhaps?? Facebook ads which carefully and smartly tell the world who you are and how you can help? A sales plan proven and tested by the greats. The gradual sinking slow decline of your soul, your joy, your dreams, and even your pussy as everything within you that once knew she could HAVE IT ALL AND DO LIFE HER WAY SLOWLY DRIES,

WITHERS TO NOTHING,

AND DIES?

Sure –

Why not

And look.

It’s not that any of these things are bad or wrong. Maybe right now you’ve got to a certain point by playing by the rules … kind of. Following what ‘logic’ suggests you do. Breaking free here and there with wild little jaunts into over the top madness, noticing how THAT lights you up and also how people respond to it … but ultimately continuing to go back to trying to find the right fucking system to get you to where you want to go,

Because this thing of trying to just be you interspersed with trying to get it all right and make it work, well –

It’s God damn tiring –

But also, in the end, if we’re going to be black and white about it, it hasn’t got you to where you want to be!!

You KNOW you should be making SO much more money.

NOW.

With consistency, and yeah, while of course of COURSE you’re down for doing the work, you also feel like it SHOULD be a lot easier, more flow

And you know that you know that you know that you’ve still not let out the most unrestrained and fully expressed side of you!

– The you they can’t look away from
– The you they are MAGNETIZED by
– The you who automatically commands a huge freakin’ following, and sales to match it

You know who I’m talking about –

THE MILLIONAIRE REBEL YOU!

Starting January 18th!

>>> https://thekatrinaruthshow.com/rebelmillionaire/

The revolutionary fucking leader who tears SHREDS off of normal every damn day before the rest of the world has barely sipped its coffee!

Who is FULLY unleashed in what she says, how she shows up, how she does business, how she does life.

Who does not give a fuck about following rules! Or sales systems! Or strategies! Who can and will do what works for HER, and if it happens to resemble other ways people build an audience and make a fuckload of money online, cool, and if not, so what! That is not the point! The point is –

She knows what works for her.
She backs herself unapologetically.
She DOES it.

And she gets the damn results. The BIG results. The CONSISTENT results. The FUCK yes results, not just with money but with the VIBERY of it all.

Imagine …

Waking up every day and KNOWING you have crushed the day before it already begun because THAT IS WHO YOU ARE AND HOW YOU ROLL!

* Your shit sells (at any and all price point)
* Your creativity and inner ideas machine flows endlessly (you always know what to put out into the world and that when you speak people PAUSE EVERYTHING AND LISTEN, whether it is with free content and shenaniganery or with your paid stuff)
* You don’t even have to think about low end or high end or how to take people through a value ladder or some such bullshit, the value ladder is YOU CONTINUING TO BE YOU, and the more that you DO you the more people just take themselves through whatever it is you’re offering!
* It is easy, natural, fun, and OBVIOUS how to build your automated income, funnels, the ‘cash machine’ side of your business.
* In fact the whole damn thing feels fun and easy and like you’re just being you (the full on you, the too much you, the rebel you, the fuck all of ’em THIS IS WHAT I STAND FOR AND NOW I’M GONNA TELL YOU you!),
* and at the same time you have the DEEPLY grounded and certain knowledge that the way you’re doing it, hot mess and chaos vibes and all, is WORKING. PS – the reason you feel certain of this is because your bank balance and soulmate audience and their feedback reflects it, not bc your spirit guides told you it’s coming

All of this is ALREADY available to you.

It is who you are and what you were born for.

You did not come here for normal!

You are one of the truly crazy ones, who has something inside of her that will leave the world BREATHLESS –
and allow her to make millions and impact millions –

BUT NOT IF SHE CONTINUES TO DO BUSINESS AND LIFE BY TRYING TO SOMEHOW BE A NON-CONFORMIST WHO CONTINUALLY CAVES AND CONFORMS.

For this to work,

REALLY work, like next next NEXT level $ and life flow work,
you’re going to need to FULLY turn your back on the idea that your breakthrough is waiting on the other side of you adjusting, filtering, compromising, playing the game the way the other entrepreneurs are playing it, or worrying about what the fuck your social media looks like!

What you’re going to need to do is simple:

FLICK THE DAMN REBEL MILLIONAIRE SWITCH BABY.

>>> https://thekatrinaruthshow.com/rebelmillionaire/

All in on madness.
All in on crazy.
All in on chaos.
All in on the TRUE epic awesome ridiculousness and too much-ness of YOU.

REBEL MILLIONAIRE

Starting January 18th!

For those who were born to run the damn thing,

To turn the world on its head and dance on top of it,

And who are ready to do just that.

>>> https://thekatrinaruthshow.com/rebelmillionaire/