Learning how to build an effective workout plan is essential to your success, especially if you want to see results sooner rather than later. It’s important to develop a workout plan that challenges you physically & mentally, but also one that doesn’t leave you feeling fatigued for the rest of the day.

When determining how your workout schedule is going to run, you need to account for the big picture. That is, where you want to see yourself in terms of results. After all, you wouldn’t want to be working out if you didn’t see results.

Determine Your Approach Using Segments

Determining your approach to workouts may be difficult and is often times over-bearing. This is normal and, as time goes on, you will get better at understanding what works for your body and what doesn’t. The best way to get started with building a workout schedule is by breaking things down from the big picture. The big picture is your ultimate goal, or simply put, your dream body.

It can be vague or it can be specific, but you need to at least have an idea of what your dream body is and what it means to you.

Next, you need to understand that your goals are linear, because they require time. Time is the single most important and static constant in the equation to obtaining your goals. Time does not care if you reach your goals or not, it simply exists.

To visualize time, we use linear progression. The line itself represents time. To the left of the line is the past. The arrow pointing right is the future.

You’ll also notice three points. Points: A, B and C. These points represent different places in time and reflect your goals.


Point A is your beginning or where you are at right now. It’s always going to be the present moment. Everything before A is the past.

Point B is your most immediate goal or your current milestone chase. It’s something you are trying to accomplish on the way to your ultimate goal, your dream body. (i.e. lose 5lbs out of your overall goal of losing 30lbs).

Point C is the final result, the combination of your hard-work & consistency. You’ve attained your goal & the only worries you have will be maintaining it or growing past this goal to attain more.

Depending on how close or far you are from your dream body, it could take anywhere from a few weeks to a few years to reach Point C (your big picture).

Since this distance can sometimes be a large stretch to visualize, you can use segments to break it all down. In this example, we can call the distance between Point A and Point B a segment. Point B is simply a milestone along the way to attaining the big picture. You can have multiple milestones. Let’s look at an example of this in play.

You want to have a six-pack of abs, losing 30 lbs & attain more lean muscle mass. Instead of looking at the big picture and becoming overwhelmed, you can create multiple segments to achieve over time.


The space between milestones are what you would  call a segment. It’s a stretch toward your goal that is broken down into bite sized pieces. So if your ultimate goal (Point C) was that you wanted to lose 30 lbs, gain six pack abs and add on some muscle … you could break that goal down into segments. You can start off with:

  • B1: Lose 5 lbs of fat
  • B2: Lose 5 lbs more
  • B3: Lose 10 lbs more
  • B4: Lose the last 10lbs
  • B5: Increase abdominal muscle exercise to 100 reps/workout
  • B6: Increase abdominal muscle exercise to 125 reps/workout
  • B7: Increase abdominal muscle exercise to 150 reps/workout

By doing this, you create several smaller goals that are easier to obtain and more rewarding in the long term. Segments do not have to be completed in a linear fashion. You can try to complete multiple segments at the same time but try not to over-do it. Baby steps are still steps.

To Summarize

Segmenting is just a way for you to break down your larger goals, especially if they are sometimes intimidating. Take your larger goals or your ultimate goal and break it into bite sized pieces called ‘segments.’ By doing this, you create an easier, more rewarding system that will entice you to keep going. We hope you enjoyed this journal entry on segments 🙂 Consider subscribing to our newsletter for updates on new posts and more!

Thank you,