One of the key things about exercise is getting into a routine where you do it on a consistent basis! You need to find an exercise schedule that works best for you. It has to fit into your work and family schedule and suit your personality, like whether you are a morning person or an evening person.

The best case scenario is to exercise six days per week, with one day of rest. This way, you can work out a different body part every day and do some cardio every day. If six days is not possible, another good approach is three days per week, working on two different body parts each time.

Leading up to a fitness competition, when I really want to get into the best shape possible, I work out for 1.5 hours per day, with 45 minutes of weight training and 45 minutes of cardio. In the off-season, I work out for an hour at a time, with 30 minutes dedicated to weights and 30 minutes of cardio.

For weight training, it’s really important to mix up your workouts so that your muscles are always challenged. I do a mix of free weights, cables, bands, machines, calisthenics (using your body weight, like a push-up or chin-up) and plyometrics (jumping). I also change my routine on a regular basis.

I work on abs every day. On days when you are rushed, do at least a light ab workout, and when you have a bit more time, do an intense ab workout (at least once per week).

For cardio, I do steady-state training some days and interval training other days. I like to do interval training at least twice per week, as it will burn more calories during the workout and also will burn more calories throughout the day, post-workout. If your schedule will accommodate it, it is better to do cardio early in the day as your metabolism will remain at a high level throughout the day.

If you would like me to design a personalized exercise program for you, please contact me.