you will need a plan.

Sept 2nd.

Well New Orleans dodged a big bullet

" Any plan imperfectly executed is better than no plan perfectly executed.
-Scott Sorrell

WO du jour:

warm up: Foam roller.

18 mile bike ride: very hilly route and push a high gear.

cleaned up my " small box gym" I don't have janitorial service.

30 burpees today

One of the most difficult aspects of a fitness program is a Program, assuming you have one. More common than not, people join a gym or club, they are briefly given a workout sheet with a series of basic exercises, mostly machine based. Well the club has do something with all that expensive hardware. The new exerciser starts to work the sheet and in most situations, keeping to this program does not endure the majority of the time or on the other side they religiously keep a data sheet with the same program sometimes for months without change.

Then the Health club member will ask the staff (when no result comes)on whats next; at which time the club staff will offer to perform personal training to improve his or her changes of fitness success.

My experience tells me that it takes a lot of familiarization on the equipment especially if you use machines, and the many exercisers and variations on free weights to be performed correctly. So a well constructed program and the associated training can take weeks and months depending on the fitness level you desire. That's going to cost you hundreds of dollars.

One of my courses on executing training routines is this 400 page book called Designing Resistance Training Programs, by Fleck and Kraemer, covers all the aspects of organizing a training program from simple 3 day a week session to extensive multi day periodization for a entire year. Its makes for great reading for those who want to be able to organize a seriously constructed workout schedules based on the goals of the client.

If you have the time and funds, get a trainer set up a annual periodization program, but if like most people you have limited funds and your fitness goals are modest, then I suggest you take up kettlebells, which can be learned quickly and yield modest or even sometimes excellent results without a extensive program.