 What's up guys it's your boy the millennial health coach and today we're gonna be talking about how to make a workout plan You know, it's about to be summertime You want to kind of get your workout game in but you just don't know what to do Let me help you out. We're gonna go over it in five simple steps So step number one have a goal in mind So this means if you are wanting to lose fat, you know gain some muscle get stronger You're gonna have to have a goal before you can just make a workout plan You're gonna make a workout plan for nothing if you don't have anything in mind to reach The main thing I tell people to do to have a goal is you know, let's say you want to get you know lose weight Right. You're like, oh, I want to lose weight. I want to lose 10 pounds Well, I like to say this because you know, I made that video last week about how it's not really that good to rely on the scale If you check up right here, what I tell people to do is to take a picture progress pictures are golden Like I mean look at this It was crazy. So that was back in 2011 not great is seven years later But I get to see the progress I've made over those seven years and guess what my weights only fluctuate maybe five to Eight pounds and that I mean that's a pretty significant difference and looks wise Compared to actually seeing what I see on the scale step number two plan out your week I want you to be realistic with yourself, right now. You could say all the time Well, I'm gonna work out five to six days out of the week. I'm gonna run in the morning. I'm gonna class in the afternoon I'm gonna do two days to cut that out. Let's be honest with ourselves Unavagrable as busy working professionals out there that we probably only have Maybe three to four days out of the week to work out now I personally I do work out around four to five days a week But there's some busy weeks where honestly, I'm just at least hitting the gym three times a week being serious three times A week then you have to decide if you want to work out in the morning or at night And this is a big decision because a lot of people really Think that you have to wake up in the morning and work out That's just not if you're not a morning person. Don't do it I work at 5 30 in the morning because of the fact that I am a morning person I can't wake up and go work out But there's some times where I just stay up too late making YouTube videos like I'm doing tonight next to you know I'm tired I'll just work on them that evening if I miss the morning workout figure out what your time clock is Do you are you more energetic and have more energy in the morning and you like to start off your day strong? Or do you like to finish your day off strong after work your full energy you're mostly full of food And you want to go after it or if you're one of those lucky people you can do it during lunch step number three Do you actually have to figure out what type of exercise is you're gonna do for your workout plan now? I know different people have the different bro splits like you know You're gonna do chest day back day arm day leg day shoulder day pinky day toe day Whatever how many days that they're gonna be they have a different day different hour for a different workout Or they might just do cardio every single day. Don't do that you have to have variety, right? So my recommendation is to do at least two to three days of some type of weight or resistance training And then two days of cardio so that puts you around four to five days of working out The best thing to do is full-body workouts It's the best bank for your buck and you can also just get a lot more done in a lot less time Look, we're busy working professionals. We got things to do. We got places to be there Five movements that you want to choose from when you make your workout and they're got to be the push the pull The squat the hip hinge and the single leg movement if you could include everything in that then you'll be good Now I'll give you a quick example of what this might look like So for the push you would have the push-up or the shoulder press for the pull You would either have the row or I pull up and then third for the squat Just squat for the hip hinge You could do either hip thrust or any type of deadlift form and for the single leg You either do the step-up or a lunch so choose an exercise out of those five movements and you'll be set in fact I'll actually make a Another YouTube video going over exactly which exercise you can do I feel like that might be a little bit helpful for you if you think it does go ahead and you know put in the Comment box. Yeah, please do an exercise video for the cardio You have a lot of different ranges you have anything from running on the treadmill Elliptical not a big fan of the elliptical cycling rowing Anything that's got to basically high intensity got to be running the whole time We're gonna be moving, you know, your heart's getting taxed throughout the entire movement entire exercise So step number four once you have the exercises down the next thing you have to do is the reps and sets like you have the Exercises, but if you don't know exactly how many of these exercises you're gonna do you gotta be lost So for the reps, I like to separate it into three categories You have your strength category you have your muscle category and then you have your Endurance category so and just to give a little bit of background strength of course amount of force that you're able to press out and then for the muscle mass and this is not being bulky looking like the Hulk none of that building muscle just means building that tone in those arms That's that's what exactly what it means It's just building some muscle under that fat and then the endurance is when you're trying to kind of keep up your Endurance or you want to kind of cut a little bit you basically want to cut that fat But you know just trim it down so you could see the muscle that you've been building underneath So sometimes I like to tell people I go through all three mostly between the muscle building and the endurance because that kind of Gives me that lean tone looked but sometimes I'll do some strength training because in order to get mass You do have to stretch your muscles out a little bit more So for the strength category you want to be sticking between one to five reps, right? And the reason being is because you'll be lifting a ton of weight So you're gonna have to make sure that you're not doing too many reps of that so you don't get injured So and also the fact that you are doing a lot heavier weights and a lot less reps You want to give yourself enough time in between your sets So this on average you want to maybe give yourself between two to three minutes for the muscle building You want to stick between six to twelve reps now This is the really good hypertrophy phase where you're actually like you know building muscle and really taxing those muscles to their Highest amount so rest time for this is gonna be on average around 60 seconds the last gotta be the endurance This is gonna be your 12 to 15 rep range. You're also keeping your your you know your rest times really really low So these are be between 30 to 45 seconds really taxing your your heart and getting you getting your endurance up It's called endurance for a reason so for cardio the way that I like to kind of represent it is in intervals everybody's heard of the high-intensity interval training so that hit training and It's a really good form because again, we don't have that much time in the gym We're busy so you want to make sure you're getting the best bang for your buck So what you got to do is you're gonna do three things you can either do One to three ratio one to two ratio or one to one ratio and let me break that down for you So that means that basically you'll be going super high-intensity 100% for one minute and then for three minutes You're gonna be going at maybe like a 50 to 60% or like a jog if you're on a treadmill And then the same thing going down one minute to two minutes and then one minute to one minute I sometimes get real aggressive and do like 30 seconds 30 seconds You're talking about fat burning that will get you fat burning real quick Number five the fifth step to creating your own workout plan is to track your workouts and adjust every six to eight weeks Now the best thing that I like to use to track is an app called J E fit You can find out at the Apple Store or the Android Google Play Store I've been literally using that thing since like 2011 when I was in high school And I still look back at the old things what I've lifted and it's great because you can see the history You can put progress photos in there You can it's actually also a community where you can get friends that you can meet It is a very very useful app for tracking your workouts It gives you like little diagrams and shows you how to do the extra actual exercises as well as text as well It is awesome definitely recommend and also the second part of it is you also want to make sure that you're adjusting your workouts Every six to eight weeks because your body does adjust to your workouts That's why like when you're working out for like a whole month and a half you're like Oh, I'm not seeing results anymore. It's because of the fact that you are, you know, your body has adjusted It's like I got this, you know, you're not gonna challenge me no more and it's got a plateau This is where you switch it up where you're switching up the sets the reps Maybe you're switching up one of those goals at the beginning So maybe instead of doing endurance, you're like, I just want to switch it over to strength That's gonna just switch your body and like what your body's what is going on and once your body's like that That's when it grows and that's when it changes for that next step So those are the five steps to creating your own workout plan One make sure you're creating a goal for yourself something that you can reach and then two you want to make sure you plan out Exactly what days you are gonna work out whether it's got to be a weight day or a cardio day or a rest day And then number three you're gonna actually choose the exercises between the push pull hip hinge squat Single leg you're gonna choose between those type of exercises and then put them together You know make a little Tetris of your workout and therefore you're gonna choose the appropriate rep range Based off of what exactly that you're trying to achieve and remember you don't have to get stuck in that one rep range You can kind of switch it up based off of you know How you're feeling but ideally you want to stick to those rep ranges and then five you want to make sure that you are Tracking your workouts and you're adjusting every six to eight weeks So now you have all the tools you need to make your own workout plan I hope this video was super helpful for you If it was go ahead and put helpful in the comment box Subscribe if you haven't already and then also make sure you put that bell button Because if you don't you're not gonna see the latest videos that come out and I put out at least two videos Every single week that answer your health questions bus fitness men's and we'll be ready to go You already know embrace the