The Perfect Workout for Your Fitness Goals

When people think of diet and exercise, weight loss is usually the first thing that comes to mind. However, there are countless reasons why people engage in a healthy lifestyle and weight loss is just one of the reasons. People may decide to take up exercise to build strength or muscle, to get faster, to improve overall health, or even as a means of socialization and keeping busy. Whatever your aim may be you need a proper workout plan that will help you reach your specific goal most effectively.

One Size Fits All

Here are the best ways to reach five of the most common fitness goals.

 

Goal: Weight Loss

Plan of action: When it comes to losing weight and keeping it off, there’s a lot to think about. It is recommended to dedicate 3-6 days a week to cardio for 30-60 minutes. It’s also a good idea to incorporate strength training into your routine about 3 times per week. Building lean muscle tissue will aid in the fat-burning process.

If you really want to burn a lot of fat but don’t have the extra time HIIT workouts can take as little as 8-20 minutes. It involves short bursts of energy followed by an active rest period. Examples of HIIT workouts are sprinting and plyometrics.

 

Goal: Build Muscle/Strength

Plan of action: Although I’ve grouped muscle building and strength building together they are actually two different goals. While both goals call for resistance training, muscle builders are training for size while strength builders are training for strength and endurance.

In general, muscle building requires lighter weight as you should be lifting one to six sets of eight to 12 repetitions. Building strength requires lifting heavier weights for less repetitions. A strength goal should incorporate one to five sets of weights for one to eight repetitions.

 

Goal: Overall Health

Plan of action: Some people neither want to gain nor lose weight but aim to maintain a healthy lifestyle. In order to maintain a healthy weight/lifestyle one should workout 3-5 times per week and should mix it up between cardio and strength training. Lean muscle helps to burn fat even while at rest so strength training is great tool to keeping your body in maintenance mode. Cardio can be anything you enjoy like walking, running, biking, swimming, yoga, etc.

 

Goal: Increase Speed

Plan of action: If you want to increase your running speed whether it’s for a 5k, a mud run or a marathon, consider adding specific drills into your routine. Sometimes people think that if they want to run a faster mile they should train by always running a mile until it gets faster. But the real way to amp up your speed it to switch up your routine. Try adding some sprinting and strengthening drills into your normal running regimen like sprints, pushups, lunges and squats. Drills can be added in as part of a dynamic warm-up, they can be added after your regular run, or you can even dedicate a few sessions per week just to drills.

Goal: Socialization

Plan of action: If you want to get your workout in all the while interacting with others, try a gym membership. Group fitness classes are a great way to interact with others who share similar interests. Many times you will see the same people attending the same classes so it’s easy to get to know each other. Not to mention the motivational atmosphere of ‘all being in it together’ really helps give you that extra push.

 

Goal: Stress Relief

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Plan of action: First you have to figure out what relieves your stress. Some people might benefit from light yoga classes that involve meditation and relaxation, while others may find that a sweaty kickboxing class really helps them to take the edge off. You may even benefit from a mix of both. Take one or two days a week to engage in relaxation and take another few days to attend a kickboxing class and let it all out on the bag.

 

 

 

If you feel you have been putting everything into your workout but are not seeing that outcome you would like, it may be that you are not training the right way for your specific goal. I hope this post can help to shed some light on the different methods of training that go along with different goals.

 

 

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What Is the Best Time to Exercise?

Many people swear by early morning sweat sessions as the best method for losing weight. But what about those of us who couldn’t fathom a workout that early in the morning? The good news is that finding the perfect time for exercise is more about personal preference than it is about physiological benefits.

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What is important is finding a time of day that works best for you in order to make exercise a habit.

Morning Perks

  • You have the psychological pleasure of knowing your workout is done.
  • It is easier to keep a consistent routine in the morning.
  • There is less room for other responsibilities and time pressures to interfere.
  • A full day of work can take a toll on one’s willpower, no matter how well-intentioned you may be.
  • Early workouts may help with a more sound sleep, while workouts too late in the day may make it harder to fall asleep at night.

Advantages of Later Workouts

  • Body temperature is higher later in the day, which leaves the muscles less stiff and less susceptible to injuries.
  • Muscle strength and endurance may be at its peak in the afternoon.
  • The body produces more testosterone later in the day which is important in strength and muscle building.
  • You may have more energy later in the day after fueling your body with some nutritious meals.

Listen to Your Body

While there may be some advantages to working out at different times of the day, those differences would be minor, with a bigger significance lying in the psychological effects of the workout. If you are not a morning person there would be no advantage to forcing yourself out of bed at 5 am to workout, only to be miserable the entire time. The benefits of working out come in consistency, so pick a time of day that will allow you to enjoy your workout and become consistent.

Be Realistic

Picking the perfect time of day may not be as easy as choosing a number on the clock. Take a look at your daily schedule and pick a realistic time that will not interfere with other responsibilities. If your days are packed from morning until night, a morning routine might be best. If you have a free schedule after work and morning is not your thing, go for an after-work routine. If you have some little bits of free time in the middle of the day, throw in a quick 20 minute workout in the afternoon.

Consider the Social Setting

To some people, the social setting is a very important aspect of their workout. Some prefer solitude and alone time which you can get early in the morning, in the middle of the day during the work-week, or much later at night. Others prefer a gym atmosphere with plenty of people to keep them motivated. The gym tends to be packed mid-morning, or around rush-hour time between 5-6 pm. You may even do better with an exercise partner. If that is the case, try to come up with a time that works for the both of you, even if that means a quick walk during your lunch break with a co-worker.

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The Bottom Line

The most important things to consider when coming up with a workout time is your preference, your schedule, and how you can be consistent. Exercise is not a “one-size-fits-all” kind of thing, so don’t be fooled by the people who say that one time of day is best. If you find mornings the best for you, just be sure to warm-up a little bit longer than normal to avoid injury. If afternoon/night time is better, keep the timing consistent and eat after your work out, not before.

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5 Tips to Determining the Right Workout For You!

There are so many different styles of workouts, from yoga, to kickboxing, to rowing, to spinning, to running, and so on. It can be hard, and quite overwhelming, to determine what you should be doing in order to reach your goals. So, with hundreds of different ways to exercise, how do you know what is best for YOU? Here are 5 tips to help you determine which workouts are right for you!

1. Determine your fitness goal.

Determining your fitness goal is essential in coming up with a workout routine. Is weight loss your main priority? Then you might want workouts consisting of a mix between strength training and cardio. Do you want to build up a significant amount of muscle? Heavy weight lifting is probably the way to go. Do you have a dream of running a marathon? Cardio and endurance-based workouts are in store for you. Determining your fitness goal is the most important step in determining your perfect fitness regimen.

2. Decide how much time you can invest.

The amount of time per week you are willing and able to invest is also a critical factor. If you are able to dedicate 10-12 hours per week to exercise then it’s possible to mix up your routine with different workouts, such as mixing strength training and cardio. If you are only able to hit the gym 3 days a week for short workouts, you might find that HIIT (High Intensity Interval Training) will work best for you and your schedule. This type of training should not be done more than 3 days per week, and is an extremely efficient way of burning fat as these workouts can be as short as 10 minutes and probably no longer then 30 minutes. You may also fall somewhere in the middle. You may have a few days where you’re able to stay 1-2 hours at the gym, but other days may be so busy that you can only get a quick 20 minute workout in. This is perfectly acceptable as well.

You should always take your schedule into consideration and take the time to plan your workouts according to your schedule. You need to be realistic with yourself. I know we all want to be able to get a workout in 5 days a week but many times this is simply not possible. It is important to be sure you don’t overwhelm yourself with too much otherwise your workout plan will fail in the end. If three days a week is all you can manage you are not shorting yourself in any way; you can get a great work done with a 3 day-per-week workout schedule so long as your workouts are smart. It is recommended to try and get a workout in at least three times per week, no less than twice per week.

3. Figure out what kind of atmosphere you like.

The atmosphere you workout in is more important than you may think. Are you the type of person who enjoys solitude and likes to workout alone without anyone around? Maybe home-based workouts are best suited for you. Do you enjoy the atmosphere of a gym? Would you prefer working out alone at the gym or do you enjoy the camaraderie of a fitness class? Or maybe you are someone who loves being out in nature. If so maybe trail running or hiking would be good for you. Figuring out what type of atmosphere you like being in can really help you to narrow down your exercise options.

4. Do you need accountability?

Some people need accountability or they won’t get it done on their own. Maybe you need to pay for a gym membership to force you to get to the gym. Many gyms have signup slots for their classes. Maybe putting your name down and taking up a slot will help you wake up for the 6 am spin class! Sometimes getting a workout buddy can be a great motivation so long as they are as determined as you, if not they can actually hold you back. Hiring a personal trainer might be another way to hold you accountable for working out. If you enjoy fitness classes or yoga you might find a studio that you love. These studios usually sell class cards that often times have to be used in a certain time frame. There are countless ways to hold yourself accountable for working out, you just have to figure out which way is best for you.

5. Always, always, always, do what you love.

Of course, this is the most important. If there are certain types of workouts that you love, then always do that. There truly is no bad workout. If you love yoga, do yoga. If you love running, run. If you love biking, bike. No matter what your goal, you will never reach it if you are forcing yourself to engage in workouts that you don’t enjoy. Doing what you love comes above anything else. If you’re new to the game and you have no idea which type of workout you like, I recommend trying out a few different styles and eventually you will find something you enjoy.  

Bosu Ball Stability Workout

Today our workout is going to focus on strength, stability and balance. The only piece of equipment you will need is a Bosu Ball, as that is what we will use for each of our exercises today. Although this is a full-body workout, you will really be targeting the core in order to stabilize and balance the ball during this workout. Note that any of these exercises can be modified by performing them without the bosu ball. This workout can be done in home, at the gym, or outside at your favorite spot in nature.

As with many of the other workouts we have done, this is a circuit workout. You will perform each exercise down the list once, back-to-back, with little to no rest in between. Once you finish the entire circuit you will rest between 30-60 seconds, and will repeat the same routine again for a total of 3 times! If you are a beginner, start by doing the circuit only once and work your way up to three sets. Remember that these routines can be done and modified by anyone, regardless of fitness level. As always, I will post descriptions of each exercise below. I will also paste some links to YouTube videos showing each exercise (note that these are not my personal videos). Here we go:

 

30 Second Bosu Mountain Climbers 

10 Bosu Push-ups

8 Bosu Burpees

10 Bosu Balancing Squats 

15 Bosu Bridges 

1 Minute Bosu Plank Hold 

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Bosu Mountain Climbers – Start in a full (straight-arm) plank with the round side of the bosu ball down on the ground and yours hands on tops of the flat side. With the shoulders staying directly over the hands, begin by bringing one knee in towards the chest, then switch legs. Continue doing this at a fast pace for 30 seconds. Use your abs to stabilize the ball.

Bosu Push-ups – Again you will begin with the round side of the ball down and your hands up on the flat part. With shoulders directly above the hands, perform a push-up just as if you were performing one on the ground. Really squeeze and tighten those abs to keep the ball steady. You may drop down to your knees if this is too challenging. Perform 10 repetitions.

Bosu Burpees – These are just like regular burpees (or should I say death!) only you will be holding the bosu ball the whole way through. Start in a standing position holding the flat side of the bosu ball overhead. Lower it to the floor by putting the round side down. Continuing to grip the flat side, jump your legs straight out behind you into a plank position, then back in and come back to a standing position bringing to bosu ball overheard once again. Complete 8 of these.

Bosu Balancing Squats – Begin with the bosu ball on the ground, round side down. Step your feet onto the flat side of the ball (you may need a wall to help you get onto the ball). Once you find your balance, begin squatting by keeping the weight in your heels and dropping down as if you were sitting in a chair. Go down as far as possible. Note that the ball will shake, this is OK and normal. Tighten your core the entire time for balance and stability. Continue on doing this 10 times.

Bosu Bridges – This time we are going to have the flat side of the ball down on the ground (yayy!)…don’t get too excited yet =). Lay down on your back with your feet on top of the bosu ball, legs bent. Use the heels of your feet to lift your hips up off the ground, squeexing the glutes at the top, then slowely and steadily lower back down. Repeat this 15 times.

Bosu Plank Hold – As if we haven’t worked our abs enough during this workout, we are going to end with a 1 minute plank hold. Perform a full plank with the round side of the ball down and your hands on the flat part and hold for 1 minute.

YouTube Videos (in order by exercise)

 

 

 

Lower Body Blast

Today’s workout is a Lower Body Blast! Strengthening of the legs is very important as they are among the largest muscles in the body. Strong legs can translate into increased metabolism and improved cardiovascular health. Let’s start off this #workoutwednesday with a lower body HIIT routine, and next week we will follow up with an upper body workout.

As always, be sure you are familiar with each exercise and the correct form before engaging in this workout. An explanation of some of these exercises is provided below.

The Routine:

30 Jumping Jacks

45 Second Wall Sit

30 Mountain Climbers

45 Second Squat Pulse

30 Knee Highs

45 Second Jump Split Lunges

30 Squats

45 Second Burpees

30 Calf Raises

30 Supermans

60 Second Plank

RPEAT 2X

*It is a good idea to have a set of dumbbells handy as you may want to use them for squats and/or calf raises.

Wall Sit: With your back supported against a wall, feet slightly in front of you and hip distance apart, lower yourself into a squat position and hold for 45 seconds. Your feet should be in front of you enough so that the knees do not go over the toes while in the squat.

 

Squat Pulse: Stand with feet hips-width apart. Perform a squat and hold at the bottom with arms out in front for balance and perform small pulses up and down (without coming fully up out of the squat) for 45 seconds.

 

Jump Spilt Lunge: Start in a split stance with a long stride, keeping the front knee directly over the foot and not over the toe. Lower down into a lung keeping the weight in the back leg, then jump up to alternate legs. Continue alternating for 45 seconds.

 

Supermans: Lie down on the stomach with arms raised straight overhead and keep the gaze towards the ground. Simultaneously lift both of the arms and legs while squeezing the lower back. Hold for a few seconds then lower back down. Keep repeating this lifting and lowering motion 30 times.

1 Minute Hard, 2 Minutes Easy

Today’s workout will focus on running intervals. Interval training or HIIT (High Intensity Interval Training) is a type of training technique accompanied by very intense intervals, or big bursts of energy like sprinting or jumping, followed by moderate to lower intensity intervals, followed again by high intensity intervals then back to lower intensity intervals and so on. During the intense intervals a person will typically give 100% of their effort and go all out, and the lower intensity interval is usually refereed to as an active rest. Because these big bursts of energy and shorter recovery periods are keeping the heart rate high, this type of workout burns much more fat in less time than compared with steady-state cardio. These workouts can take as little as 10 minutes and generally don’t last beyond 40 minutes.

HIIT training is great for the body as well as for cardiovascular and metabolic health. However, is it recommended that you limit HIIT training to between 1-4 times per week in order to give your body the proper recovery time.

 

The Routine (1 Minute Hard, 2 Minutes Easy): Running for 1 minute at a fast pace (close to sprinting pace) then jog or power walk for 2 minutes. Repeat between 5-10 times.

 

Although it seems simple this workout will have you working up a sweat! These drills are a great way to build up speed and cardiovascular endurance. It is effective for anyone from sprinters to distance runners to people just looking for a quick and effective way to burn fat and build endurance! So Throw on your favorite Nashata running outfit and head on down to the track. Happy #workoutwednesday!

Exercise Ball Ab Routine

Strong abs are about more than just a six-pack. Building a foundation of strength in the core is essential for improving posture and balance. It’s also important in supporting the back to prevent injury or even to help with current back pain. Today, we are going to be working on strengthening the abdominals. Be sure to learn how to perform these exercises and learn the proper technique in order to protect the neck and get the most out of your ab workout. I’ve provided a description of each exercise below. YouTube is also a great tool to use.

This routine consists of four abdominal exercises and will all be done using an exercise ball.

 

*Perform each exercise back to back, then take a 30 second rest and repeat 2 more times. 

Exercise Ball Crunches (20)

Exercise Ball Oblique Crunches (10 each side)

Crunches with Feet Elevated on Exercise Ball (20)

Exercise Ball V-Pass (10)

Exercise Descriptions:

1. Lie on the exercise ball with the curvature of your back resting on the spherical part of the ball. Perform crunches with arms either by your side or crossed over the chest. Keep the motion slow and controlled, rather than bouncing on the ball. On the way down the torso should curve over the edge of the ball, keeping the head in line with the spine at all times.

2. This time, you will rest with your back straight on the ball, rather than curving over it (you still want to curvature of your back on the spherical part of the ball, just don’t fall over the edge of the ball). You will keep your hands behind your head, and on the way up for your crunch you will twist to one side, then slowly lower back down to the middle. One the next rep you will twist to the other side, and keep alternating sides each time.

3. Lie on the ground and rest the feet on top of the exercise ball. From here you will perform 20 regular crunches.

4. Lie on your back on the floor holding the exercise ball in your hands with arms straight out overhead and legs extended straight on the floor. In one motion, tighten the core and lift your legs and arms off of the ground to meet in the middle. Pass the ball by placing it in between your lower legs. Squeeze the ball with your legs and lower the legs and arms back down, then bring them both up again and pass the ball back to your hands.

This is a great way to add a little spice to your ab routine. Keep in mind that this routine is between intermediate and advanced. If it is too hard for you, all of these exercises can be down on the ground with no ball.

 

 

30:30:60 At-Home Workout

I’ve come across many women who truly want to begin working out but simply don’t know how or where to begin. It might seem as simple as ‘just hopping on a treadmill,’ but in reality when it comes to building the perfect routine, many different factors are at play. First and foremost, it comes down to personal preference. If you enjoy the treadmill, by all means use it. But for many people it’s a boring routine that in the long run doesn’t hold sustainable because the average person generally doesn’t enjoy it, but rather forces themselves to do it. So the most important part of any workout routine is figuring out what types of workouts you like. For a more in-depth discussion on this topic please read my article Do What You Love. Another thing that needs to be taken into consideration is the workout atmosphere. Do you feel more comfortable exercising in your own home? Are you a member at a gym or fitness studio? Or do you enjoy outdoor workouts?

Taking the first step into your fitness journey can seem like an impossible feat. But, with a little encouragement and the right routine, it’s as easy as slipping on your favorite color of your Amin Hijab and getting to work! In order to help make the process easier, I will provide a simple and easy workout routine each Wednesday, inshallah, in lieu of #workoutwednesday. It is my hope that you can benefit from learning how to make fitness a part of your daily routine. I will be providing different types of workouts each week, from at-home workouts with no equipment, to circuit-style workouts and plyometrics, to kickboxing and even some yoga. I would love to hear what types of workout routines you are interested in seeing so please feel free to email me at fitmuslimgirl@gmail.com with what you would like to see each Wednesday!

This week I will provide a fun and simple full body workout routine that can be done right in the comfort of your own home, and the best part is you don’t need ANY equipment! The exercises are pretty simple but if you’re not sure how to perform an exercise you should be able to find everything on YouTube ;).

The Routine:

EXERCISE

TIME

JUMPING JACKS

30 SECONDS

PUSH UPS

30 SECONDS

PLANK HOLD

60 SECONDS

After completing these three exercises back to back, take a 30-60 second rest then repeat 2 more times. After you’ve gone through each exercise three times total, move on the next set below.

SQUAT JUMPS

30 SECONDS

ALTERNATING FRONT LUNGES

30 SECONDS

 CRUNCHES

60 SECONDS

After completing these three exercises back to back, take a 30-60 second rest then repeat 2 more times. After you’ve gone through each exercise three times total, move on the next set below.

REVERSE SNOW ANGELS (lay down on stomach with forhead on the ground. Extend arms straight out to sides with palms facing down and hands off of the ground. With elbows straight, bring arms up towards the ears then back down towards the hips. Keep your gaze towards the floor and the neck straight in line with the spine)

30 SECONDS

SUPERMANS (lay straight and face down with hands straight overhead and palms facing towards the floor. Simultaneously raise the arms, chest, and legs off of the ground, squeezing the glutes. Then, lower the arms, chest and legs back down to touch the floor and repeat lifting and lowering keeping your gaze to the floor the entire time and lining the head with the spine)

30 SECONDS

PLANK JACKS (full plank with straight arms; jump feet in and out).

*If that’s too hard you can do a plank on your elbows and alternate knees into sides (like a side crunch).

60 seconds

After completing these three exercises back to back, take a 30-60 second rest then repeat 2 more times. After you’ve gone through each exercise three times total, grab some water and towel off!

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