If you have been reading my blog for a while, you might have noticed that I refer to my website sometimes (www.rapidresults-fitness.com) I post a workout on the "workouts" section 5 times a week. Totally no cost involved, basically it is my gift to you to help you to get into the best shape of your life. Now I have learnt through experience, that a lot of people do not add value to something they do not pay a lot of money for and that the perception is that if it is for free it can't be good. Now before I go into the nitty gritty of these workouts and how to actually use them, let me just tell you, I use these workouts every day I train. Every single workout on this site has been done by me. (Yes, I am a bit of a masochist) but my philosophy is that if I do not try these workouts out on myself, I do not know how the body will react and I cannot expect my clients and readers to do them. So I go out and sweat it out in the name of science (or something like that)

Right, so how to use all this wonderful free information (that you should trust because it works) In the next couple of paragraphs, I am going to run through a couple of popular (and maybe not so popular) exercise schemes. You need to look at what your goals are and what you want to achieve and the time frame (if you just potter along, this might take some time, so sit down and decide, put it on paper and stick it on your fridge where you can see it every day) alas, this is not a goal setting post, so let us get back to the exercise schemes.

The most common scheme is the one day on, one day off scheme. You basically train on Monday, Wednesday and Friday and take the days in between completely off or go for a nice easy stretch session or a dog walk. You can also do the popular, 2 or 3 days on and one day off and rotate that throughout the 7 day week. That will give you 3 or 4 days of working out per week, again, depending on your goals and time available.

Every 4 to 6 weeks, remember to take a de-loading or off week. That is a week that you take off from strenuous gym sessions with heavy weights, so back off completely, do light weight workouts or stretch a lot and just generally take it easy. Or, if your body is speaking in tongues and you have niggling feelings all over, then listen, back off and rest and just go for long dog walks or walk your partner :)

I always say this, but constancy is key here.  You must decide what works for you and stick with it. Remember that most of your success is going to come from eating healthy, getting enough sleep and drinking lots of water. 

So there you have it. I post 5 workouts every week, have been for about 3 years now, so there is a lot of workouts on the website. They are worth it, you don't have to follow them to the t, choose the workouts you want, schedule them and just do them. Have fun, fun, fun!