FIT 1 BLOG

You know…you work out as usual but somehow you just aren’t seeing anymore results? Well, THAT’S when it’s time to change what you are doing!

Last week I touched on the importance of changing your work-out routine. This week i will explain how. Typically work outs are 3 sets of 10 repetitions with a rest in between.  Here are 5 easy ways to change things up and keep your body guessing!

1. INCREASE THE INTENSITY….increase your weight by 5% , to start, and keep increasing until your last 3 repetitions out of 10 are difficult to complete.
2. CHANGE the TEMPO…instead of lifting with a tempo of up 1 down 1, try up with a 4 count, and then down with a 2 count. And reverse.
3. DOWN,UP,+ 1…Down the repetitions, Up the weight, and Add 1 more set.
4. FEEL THE BURN…for the last 2 sets, lower the weight and work to failure.
5. NO REST FOR THE WICKED… eliminate your rest altogether and add a body weight exercise in between sets. While one muscle group is resting one is working. eg, do 1 set of chest press, while your chest is resting do a set of ab crunches on the bench, then go right into your next set of bench press.

Give these a try, they will surely REV up your work outs, put your head back into the game, and get you that much closer to your goals!

FYI – Changing up your cardio routine is equally as important. If you walk, try a faster pace when walking uphill. Or if you are a runner, try increasing your speed for 2 mins then bring it back to jogging pace.

—–IF YOU DO WHAT YOU’VE ALWAYS DONE, YOU’RE GOING TO GET WHAT YOU’VE ALWAYS GOT!!—–

FIT TIP

Ladies: I know many of you are worried you are going to get “big” if you lift heavy in the gym. Now, I am not suggesting that you do arm curls with 50lb dumbbells… but.. if your handbag weighs more than the dumbbells your currently lifting…it’s time to increase your weight!

Gentlemen: I know there is sometimes more than a little vibrato when it comes to the amount of weight you can lift in the gym. HOWEVER…if getting the weight up requires you to swing your entire body and strain every fiber of your being.. then decrease the weight and perfect your form. Your focus muscles will be doing all the work, resulting in fuller muscle bellies and less injuries!!