Is your weight loss and toning program still contributing to the body you desire, or have your results slowed to a crawl? If you have not built variance into your program, your gains well eventually grind to a halt! The human body is well equipped to adapt to routines, which can be good or bad depending on the situation. Following the same routine session after session will stall your progress. This can be discouraging, but don't despair, with a few minor adjustments you'll be back on course to transforming your body into the physique you desire.
There are many variables that can be tempered to shift your workout back into overdrive, thus producing steady progress as you journey toward health and fitness. Below are some of the variables you can adjust to ensure your workout does not fall into the category of routine, after which there will be little or no adaptation.
Sets
One of the easiest ways to adjust your workout is to increase the number of sets you complete. For example if you are currently doing 2 sets of each exercise you can increase to 3 sets, if doing 3 you can do 4.
Repetitions
Another way to adjust your workout is to increase the number of repetitions you perform each set. For example if you are currently doing 12 repetitions increase to 15 the number of repetitions you perform per set.
Tempo
The tempo of the exercise is the speed at which you execute each repetition. For example if it takes you 6 seconds to raise and lower the weight (one repetition), you can either increase or decrease the time it take to complete one repetition.
Rest
Adjusting the time you rest between sets, repetitions or the series of exercises you perform during your workout is also a way to alter your routine.
Exercises
There are many ways to stimulate each muscle or group of muscles. Selecting different exercises to work the same muscle will allow you to work the muscle from different angles or positions thus producing different effects.
Sequence
Varying the order in which you perform your exercises also represents variance in your workout, breaking up the monotony of doing the same exercises in the same order.
Diversity
Go ahead and mix up the activities you engage in. Adding variety is another way to prod your body into changing. You can do yoga, weight train, swim and go for a bike ride all in the same week. Each activity challenges the body in a different way!
Segment training
Another way to mix it up is to break your activities into segments. Perform 15 to 20 minutes of training in the morning before work and another 15 to 20 minutes later in the day.
Other options include aerobics classes, DVDs or tapes, chores, commercial break workouts and sports. The list is almost endless; find something you enjoy and then go for it: there are many ways to produce the body you desire.
Combining aspects from 2 or more variables is also an option. The number of possible combinations you can implement by combining multiple variables will ensure choices once the body adapts to your current routine.
“When you are through changing, you are through.” -Bruce Barton
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