How I Plan My Week and Weekends For Achieving My Health and Fitness Goals
My fitness goals vary from week to week and month to month. Some weeks, I'm more focused on hypertrophy and strength, and some sessions are focused on cardiorespiratory improvements.
In your case, you need a plan that matches your goals. Specific goals require specific exercises and methodologies that bring you closer to them.
Assuming that your plan complements your goal, you need to figure out how to hold yourself accountable. I like to keep things simple. Look at your workout plan for the following day and put it into your schedule. Then, follow through and do it.
As you approach the weekend, review your eating and training. Have you done your workouts and been on track with your eating? My routine is that if I hit my goals during the week, I give myself a cheat meal, sometimes two cheat meals on the same day. If I've been off track, then Saturday and Sunday are "make-up" days to eat well. My Saturdays usually include a hike with or without a weight vest, depending on the difficulty and duration of the hike. Sundays are typically a rest day.
I share this in hopes that you craft and follow through on your plan. Do something and record your experiences. It doesn't have to be complex—just some notes on what your workout was, the weights you used, your energy levels, etc. Then, review and improve.
Often, people wait to "get sorted out," "get motivated," or "find time" before they act, which means that lots of people are waiting… forever.
The reality is that action often comes before change.