Your gym workouts are failing you.
It happens to everyone. You’ve been on the same workout routine for a month or more, the results have been great, but over the last week or so your fitness program seems to have lost its punch.
You are starting to plateau, the weight is not coming off like it was at the start, you are starting to lose your motivation and boredom is setting in.
Don’t worry; you’re not the only one in this boat. It happens all the time.
Exercise programs become stale just like we do. It’s only natural.
This plateau effect often occurs as the body becomes used to doing the same old workout routines day after day.
Boredom is common with most gym goers from time to time. It is just a warning sign that your exercise program is in need of a change.
So check out these 5 easy ways to freshen up your workouts effectiveness.
1. Switch Up Your Exercise Routine
Who enjoys spending an hour running on a treadmill or sweating on an elliptical machine for their entire workout session, four or five days a week?
While a good cardio session can burn off fat and get your heart working there’s no reason why your workout should seem like such a grind.
Changing what you do and the way you work out will not only help you to keep interested but it will also keep your body guessing so it doesn’t get used to the same old routine and will also allow you to target other areas of your body.
Do sets of bodyweight exercises such as burpees, lunges push-up and pull-ups to not only burn energy but also work on toning and strengthening your muscles. Skip the exercise machines and add some free weights to your workout. Instead of the treadmill do something different; go and join some exercise classes.
2. Do Some HIIT
HIIT or interval training is the most effective fat burning workout around.
It’s the best way of burning off those unwanted calories so the next time you are on the treadmill, rowing machine, bike or even using a cross trainer, try using intervals.
You can do this by making sure you are warmed up first then do the following for 20 minutes. Let’s say you are on a bike; pedal for 2 minutes at a moderate speed then go for 30 seconds as hard as you can go then revert back to a moderate speed for another 2 minutes. If you are not very aerobically fit then start out by doing 5 or 10 minutes like this and gradually work your way up to 20 minutes.
If you combine cardio with a weights session than always do your cardio last as it will be more effective.
So now is the time to discover the benefits of HIIT for reaching your fitness goals.
3. Find a Mate to Workout With
It’s really good to have another person to help keep you on the straight and narrow and spur you on to achieving your goals. Make sure you choose your workout partner wisely.
Try to choose a workout partner who is either at the same or slightly higher level of fitness as you so you can keep up, go further together and stay motivated. This will ensure the time you spend working out with a friend is competitive and effective as possible.
4. Hire a Personal Trainer
While this one may seem like common sense to some, it’s surprising how many people think that they can just launch themselves into a workout routine and hope for the best.
If you know nothing about fitness, or nutrition, you’re not likely to get very far when it comes to working out. By hiring your own personal trainer, you’ll receive personally tailored assistance with your workout routine and the trainer will help you grow your workout as your fitness level grows and help keep you accountable.
Not only will a Personal Trainer be able to advise you what will help you burn off the weight or achieve your target goals, but you will also be able to get some nutritional advice.
Your diet is very important when it comes to implementing changes to your body image and this is as specific to each individual as a workout routine.
5. Get Moving On Your Lunch Break
When you’re at work, health and fitness may not be your top priority but it is extremely important you keep moving throughout the day. If you have an office job where you find yourself sitting at a desk all day, try incorporating some bursts of exercise into your breaks and get up from your chair every 30 minutes and do some stretches.
Sitting has become the new smoking disease. There is no other way of saying it; sitting kills.
Fortunately you can do something about it to protect yourself. Here are 5 easy exercises to do while sitting at work (or at home).
You can also use your lunch time break to go for a brisk walk around the block, or simply take a stretch band to work and do 10 minutes of exercises with it. If possible, get a standing desk; these are awesome new products allowing you to quickly convert your workspace to a standing area where you can work on your feet.
The other bonus is, the more you can keep moving throughout the day, the more calories you’ll be able to burn.
That has to be a win/win for your ongoing health and fitness.
And just before you go, if you are a baby boomer like me engaging in some senior fitness to counteract the aging process, then have a a read of this article too: How to Recharge Your Workout.
No matter how much of a gym rat you happen to be, sooner or later you will need to change things up. When workouts get stale, you know you need to act. This happens to the best of them.