How annoying is it to see the results of your workouts fade away? After a few months on the same exercise routine your body doesn't respond the way it used to. Remember when you first started your routine you lost pounds and gained muscle tone? Then one day all results screeched to a stop.
This is common and happens to everyone. What you do next is important. Prevention is half the battle. So when your stop getting results it's time to mix things up.
This is a good time to do something new. Confuse your muscles! Keep 'em guessing by changing up your routine.
Here are some ways to take your workouts to the next level.
Idea #1: Use a Drop Set
Need to fight a exercise plateau? Drop Sets are the way to go. This technique is great for increasing muscle strength, endurance and for adding to the cardiovascular benefit of your workout - and guess what that means? More fat burn!
How to do a Drop Set: When you perform an exercise to exhaustion, don't stop there. Drop the weight by 80% and do another set.
*Important* Use this technique only once or twice per workout, on the final set of the exercise.
Idea#2: Focus on the Negative
Bet you thought you'd never hear me say that, huh!
Most people are guilty of this one. How many times have you seen someone lift weights fast and then drop them on the ground with a loud BANG? You don't want to completely miss the benefit of the negative in each repetition by allowing the weight to drop quickly with little control. To get the most out of your weight work GO SLOW. Make each rep count!
If you are advanced, then use a training partner to assist you in moving heavier-than-normal weight into a contracted position, then lower it very slowly.
Idea #3: Active Rest
Every minute of your workout counts. Most of us don't have hours each day to devote to working out so be sure to make your workout time is short and sweet. Don't waste precious minutes with long rest periods. You won't increase your fat burning potential if you spend too much time resting between sets.
I know that sometimes you need to catch your breath, most of the time you would benefit more from an active rest. Do one of the following activities for 30 seconds between exercises and turn on your fat burning engines.
High Knees with Alternating Punches: Alternately bring each knee high to your chest in a quick jumping movement while alternating forward punches at shoulder level.
Burpees: Start in a sanding position and bend at the waist. Once your hands hit the floor, push your entire body back, extending your legs until they're straight and you're in the push-up position. Go down for a push-up, and when you push yourself up, jump slightly to bring your feet back near your hands. Finally, jump in the air with your arms fully extended over your head.
Mountain Climbers: Place your hands wider than shoulder-width apart on the ground in a push-up position. Bring one knee to your chest and then back to the starting position, alternate each leg quickly.
Side-to-Side Ab Twists: With feet close together, jump and twist your legs left to right - holding your abs tight. Keep a bend in your knees and swing your upper arms with each twist.
Medicine Ball Squat Jumps: With feet wider than shoulder-width apart hold a medicine ball at chest level. Squat down until your knees are at a 90 degree angle. Explosively jump up, raising the medicine ball straight over your head.
Idea #4: Change Up The Exercise
I know you most people do the same exercises every time they are at the gym .The squat. The lunge. The chest press. The shoulder press. The bicep curl. While you shouldn't chuck these exercises out the window, find creative ways to challenge your muscles. Try doing this:
. Squat on a Bosu ball or balance board.
. Place a weighted bar across your shoulders and do walking lunges.
. Use an exercise ball for chest presses instead of the bench.
. Do a full squat between each repetition of shoulder presses.
. Do a shoulder press between each repetition of bicep curls.
Change is hard and melting away unwanted fat is even harder. If you have any exercises you do to break through your plateau call, tweet or email today - I look forward to hearing from you.
