Peter Bowen is an entrepreneur, investor, and advisor. For more than a decade, he has enjoyed tremendous success in the hotel, travel, and hospitality industries.
But the New Orleans-based executive puts in his real work at the gym.
And Peter Bowen never just wings a workout. He understands that an effective workout and weight lifting program is comprehensive. It should simultaneously build muscle, burn fat, and boost performance. Just like he runs his business, he knows how to build a fitness routine.
Yet it’s easy to make things overly complicated. There are endless combinations of exercises, equipment, and movements to choose from. While any workout should be customized to meet an individual’s needs, the New Orleans fitness enthusiast knows that the core concepts remain the same.
With this in mind, Peter Bowen pumps out seven steps for building the perfect workout plan.
Are you trying to bulk up or slim down? The answer should narrow the focus of your workout plan. Then, think “smart.” Peter Bowen sets expectations that are specific, measurable, attainable, realistic, and time-based.
Determine how much time you can devote to your routine. If you can only hit the gym a couple of days a week, then you should opt for total-body workouts. For sessions four or more days a week, isolate specific muscle groups. This allows for more recovery time.
A gym’s layout and environment are often overlooked. If equipment is scarce, avoid rotating equipment through circuits. Peter Bowen also recommends sticking to one piece of equipment during high-traffic times too.
Set. Rep. Rest. Repeat. This scheme will be the basis for your plan. And it’s based on your fitness goals. For strength training, use a low-rep, high-set approach. Fewer sets with 8-12 reps are most effective for adding bulk. If you are trying to lose weight, higher reps are preferred. As a general rule, as the number of reps decreases, the weight you’re lifting should increase.
There are lots of choices beyond just upper or lower body. Build your plan using a mix of movements. Implement supersets and circuit training to hit multiple muscle groups at once. When selecting how much to lift, it may require some trial and error. But err on the side of caution. Don’t progress too quickly.
Fuel up properly. You can’t achieve your goals without an adequate nutrition plan. The Dietary Guidelines for Americans emphasize fruits, vegetables, and whole grains. It also includes proteins while limiting sugars, sodium, and trans fats. As Peter Bowen points out, your caloric needs will vary based on your fitness goals.
Food alone isn’t enough. While you should always read the label and check with a physician, supplements can help. Creatine can increase muscle size. Protein supplements, like whey or casein, can infuse your body with much-needed protein. For weight loss, caffeine is a great metabolism booster. Green tea extract contains a hormone that melts away fat too. However, glucomannan is perhaps the best scientifically-proven supplement for weight loss. The fiber absorbs water and promotes a feeling of “fullness” to help users eat less.