Training Programs for Staying in Shape

You have been training for a long time and you’re satisfied with the results you’ve achieved. Are you wondering what to do to keep in shape and enjoy it all year round? Today I have picked some training programs in my Diet & Training by Ann app. I would like to emphasize that not only reducing body fat or building beautiful buttocks requires an action plan and commitment. Such goals, which are usually implemented over a period of several weeks or months, are actually easier to achieve than maintaining the achieved results.

 

Training programs for staying in shape

I have prepared program ideas that will work well when your goal is to maintain good shape and health for a long time. The crucial thing is to determine what training options you have and what type of program suits you best. Remember that everyone is different, you should find exercises that are optimal for you and that you feel will be effective. If you’re not into working out with dumbbells, you may not want to go for Easy Body Combo or Dumbbell Workout programs. If you can devote no more than 20 minutes a day to training, Hot Shot Workout or Full Body Mini Band will be just perfect.

 

 

Easy Body Combo

The first suggestion is a program that combines cardio training with strengthening exercises where you have to use dumbbells and mini bands: Easy Body Combo.

The program consists of 4 training days a week. Each workout uses mini bands and dumbbells – remember that the load should be selected individually. Research shows that for the minimum progression of strength and muscle mass growth, you should do 2 to 3 workouts a week, assuming the performance of 1 series to the so-called muscle failure. This is the moment when we are unable to perform another full repetition of a given exercise. Therefore, we can see that in order to keep in shape, we do not have to perform daily training sessions that heavily strain the body. Regularity, regeneration and providing the right stimulus for the muscles are the key factors here! If you feel that your workouts are becoming easier, add some load in the form of a stronger mini-band or heavier dumbbells. All this will help you to keep a toned body every day, assuming, of course, that you eat healthy, get enough sleep and take care of regeneration.

 

Hot Shot Workout and Hot Shot Workout Hard

If you don’t have much time to exercise, the following programs will work well: Hot Shot Workout and Hot Shot Workout Hard.

In this case, the exercise intensity is higher, with the sessions lasting up to 20 minutes. All this will allow you to recruit muscles to work as much as possible, which in turn provides higher energy expenditure and adequate muscle fatigue even without additional equipment. Workouts are performed daily, so I recommend that you do them at about the same time each day to ensure maximum recovery time. If the training intensity is too high for you, I recommend the Full Body Mini Band program. 4 workouts a week, also under 20 minutes, with the resistance of mini bands to get the desired effect. Of course, you need to watch your body and add some load in the form of stronger bands when you feel ready.

 

 

Dumbbell Workout, Power Tapes and Full Body Cardio

Finally, the dumbbell workouts: Dumbbell Workout on all 3 levels, Power Tapes, and the bodyweight program: Full Body Cardio on easy and medium levels.

These programs focus on the involvement of the entire body during training. However, their character is different and it is up to you what you are going to choose. You know yourself best and you know what type of exercise suits you and gives you the most satisfaction. Remember that the most important thing is to choose an activity that you will continue for a long time, because you just like it. I know that some of you prefer strengthening workouts and in this case programs with dumbbells or TRX will be great, while to those who need to feel they’re really working up a sweat, I definitely recommend Full Body Cardio programs.

You must remember that a healthy body is the result of a healthy lifestyle, which, apart from physical activity, includes diet, adequate regeneration and avoiding stress (as much as possible of course).

Unfortunately, lack of physical activity in the long run will be associated with a regression of the achieved results. First of all, the body’s need for energy will decrease, which, with the same caloric supply, will result in an increase in body weight, especially body fat. In addition, lack of muscle stimulation through training causes a decrease in muscle mass. Research shows that this effect is noticeable after 8 days without resistance training.

You have to ask yourself what your goal is when you are trying to stay fit. Is it meant to be weight maintenance? Or to maintain muscle mass and body proportions? In the first case, lack of training for a long time with an adequate supply of calories will allow you to maintain your body weight at a relatively constant level. However, this will be associated with a decrease in muscle mass and a natural slight increase in body fat.

What I encourage you to do is take a healthy and balanced approach to both physical activity and nutrition. You know very well that life writes different scenarios which are not always in line with the plans we have in mind. The most important thing is to play fair and keep health as your main goal. A beautiful and strong body will be the result of your daily choices.

 

Bibliography:

1. Gary R. Hunter, Nuala M. Byrne, Bovorn Sirikul, José R. Fernández, Paul A. Zuckerman, Betty E. Darnell, Barbara A. Gower. Resistance Training Conserves Fat-free Mass and Resting Energy Expenditure Following Weight Loss. Volume16, Issue 5, 2008.
2. Jackson J. Fyfe, D. Lee Hamilton, Robin M. Daly. Minimal-Dose Resistance Training for Improving Muscle Mass, Strength, and Function: A Narrative Review of Current Evidence and Practical Considerations. Sports Medicine volume 52, p.463–479, 2022.
3. Winnie W. Yu, SoJung Lee, Silva Arslanian, Hala Tamim, Jennifer L. Kuk. Effects of Exercise on Resting Metabolic Rate in Adolescents with Overweight and Obesity. Childhood ObesityVol. 17, No 40, 2021.