9+ 30-day Workout Plan Templates – PDF

People work hard to get what they want. Whether it’s investing in a property, saving for a European getaway, working long hours to get that promotion and sometimes, even mustering the kind of discipline it takes to get the body they desire or simply be physically fit. We all have goals. And most of us have fitness goals, that no matter how trivial or stereotypical it sounds for others, the rest of us aren’t fazed in the slightest to achieve that goal. Body goals are still goals, after all. And contrary to what others say, it really does take hard work and a good amount of discipline to be physically fit. It takes effort and commitment to the right workout regime that we think would work out, excuse the pun.

Beginner Workout Program

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Printable 30-day Workout Plan

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Standard 30-day Workout Plan

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 30-day Workout Plan Example

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30 Day Body Workout Plan

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Muscle Workout Training Plan

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30-Day Fitness Challenge Workouts

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Looking Fit vs Being Fit

Some of us have friends who look like they came straight out of an Abercombie and Fitch ad that it can sometimes feel intimidating to be next to them. But there are also people who can look like that and you don’t realize they’re neither fit nor healthy. They say looks can be deceiving. Well, they’re right. You cannot just focus on what people look like to decide that they are also physically fit. Nobody is born with a good body, although some can have a body that looks good and knowing the difference between the two would help a lot when you’re trying to cut calories and plan on working out as soon as possible versus just trying to starve yourself half to sickness just to “look” like the next Victoria’s Secret model. Being skinny and having a figure the likes of Emily Ratajkowski may run in the genes, but being healthy and fit certainly doesn’t.

Fight The Pressure

For people who are already overweight, the pressure to cut calories and stay away from pizza, pasta, and your favorite hamburger can be a lot to take in sometimes. It can especially be hard for women because when you turn the TV on, all you see are long-legged women, standing about 5 foot eight with super skinny size zero figures. The media have a way to leave us feeling miserable about how we see ourselves. Then you find yourself turning on to some workout plan that Hollywood is using, which are neither practical nor realistic. They can be successful, but they tend to be too hard to follow most of the time, especially if you have no money for a nutritionist or a trainer. Better stick to a workout plan that you’re sure you can follow, otherwise you might be too worked up on the schedule set and decide to quit before you even got a real start.

Diet Helps

One of the most challenging parts of finally getting down to working out, is that you would have to pair it with a good diet. That means you would soon be left craving for the food you’re so to eating on fast food chains and your breakfast-to-go or mom’s homemade clubhouse would be no more. Shame. But fret not because there would be alternatives that may not have the same appeal to your taste buds, but would not leave you feeling starved either. Stack food that are healthier for you to feel energized as you start your day, after a good exercise. Doing so would also result in having a good outlook, because a healthy lifestyle also means having a healthy mind. For example, a person who have enough sleep, proper diet and exercise can only be an individual whose thoughts are healthy and whose mind is at peace too.

Peace of mind goes a long way because while you are trying to upgrade your lifestyle-living healthy and improving yourself, it also keeps you from the stress of your daily life and whatever has been bothering you lately. It allows you to take a step back, think a little more on the positive side and makes you appreciate what you have.

Eating Right Is Living Right

Eventually the food we eat and the pace to which we live our lives when “adulting” demands working double shifts, partying on Saturday nights with beer galore and hamburger, fries and tacos diet everyday will take its toll and when that happens, you’ll either end up in the hospital or get tired easily. It’s more than just how you would look like or whether or not you’ll end up gaining 5 more pounds every month. It’s more about living the healthy way, and that should be on top of your list when you establish your workout plan, because even if it’s just a plan for 30 days, it would still make a difference on your decision after you have achieved that plan. And it doesn’t and shouldn’t end there either.

Not everything that tastes good is good for you. Your sweet-tooth self might be devastated when you have to take every ounce of self control for sugar rush and turn to fruits instead. Fruit helps. Craving for ice cream? Have a mango, or an apple from the fridge. Mix it with non fat milk and you have a fruit shake. Close enough but ten times healthier. They’re also rich in fiber and should leave your tummy good until your next meal. Turning to fruits and vegetables also help you fight or prevent chronic illnesses especially heart diseases which are common to Americans from lack of fiber intake.

Some Tips for a 30-day Workout Plan

Just when you’re starting to get used to exercising and working out, there would be days when you would feel like talking yourself out of it and that’s too easy. Even people with the best intentions to work out can find one excuse after the next; “I have a deadline to beat at work,” “I have to meet my friends this time,” “I’m just too tired to do it” or “The weather is bad.” The right attitude and the right plan can help you keep your fitness routine in track. We have a few more tips for you to hang in there and stay in the game:

  • Do it for yourself and no one else

This is your most important rule. According to studies, people who are “externally motivated”—those who have a “hidden agenda” hitting the gym just to look good for a summer getaway with friends, a high school class reunion or for the latest guy or girl they have their eye on, can’t stick with it. On the other hand, those who are “internally motivated”, which means they are exercising because they love it or they have the conviction to make it part of a healthy lifestyle are the ones who can commit and stay in it for the long haul.

  • Baby steps

It’s day one. Running ten miles is out of the question. Doing too much too soon will make you exhausted, discouraged, or worse, injured. Easy does it, especially when you’re just getting started. You can try running a quarter of a mile for a week. Then a whole mile next. When you get the hang of it, and it’s easier for your body, then that’s the right time for you to take it one step higher.

  • Hang tough

You don’t get to see the result of your workout from the first day of your training. Everything takes practice. Especially workout and when you keep the motivation and the effort to keep going, you’ll get the hang of it soon enough.

  • Mix it up

Spice up your plan. Don’t stick to one workout program. Do different types of workouts for you to keep it interesting and so that you would be looking forward to doing it regularly. Try exercising different muscle groups. If one machine is not your thing, by all means, hop on the stair climber and work on your cardio instead. It’s better to switch between machines and equipment as well as free weights when you’re doing strength training. You don’t really have to change your whole program for the week, you just need to mix it up a little.

Outdoor Gym Workout Plan

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Beginners Workout Program

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15 Weeks Workout Plan

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The most important thing you need to remember is that workout plans need a certain responsibility. It demands time, effort, and commitment which boils down to how much discipline you would have. It’s a challenge that not everyone who wants to have a nice body are prepared for, so if you’re the type who loves too much idle time, then let’s get real. This isn’t for you. Too harsh? So would the results be, if you’re not ready for what it involves. Dieting and exercise always seems easier said than done, so brace yourself and prove you can do it. We’re rooting for you.

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