Mar 1 2009

Change Your Workout Routine

Posted by Zuzana - BodyRock.Tv | In Fitness Tips

People always talk about how they go to the gym or how they have been at the gym or how they have to get to the gym. Sometimes it seems to me like just the act of making it to the gym and walking through the front door will somehow transform people’s physiques. I’ve been going to the same gym for a few years now, and I know the regulars to see them. These are the people who I see coming out of the spin classes together day in day out, or hanging over the arms of the stair master dripping nose sweat onto the gym copy of US Magazine.

Depending on when you go to the gym you will likely see the same people, doing the same classes or exercises – everyone has their own routine. My routine pre 6 pack quest was first to get to the gym. Once I managed this first hurtle I felt like I had accomplished about 90% of the goal. No matter what I actually did at the gym at least I had made it there in the first place – that’s what counts right? Good workout or bad I could feel good about being there. Someone asks where were you – and I can say with pride – at the gym. The problem with this is that my particular routine involved me floating around the weight room like it was some kind of buffet table. A little of this mixed with a little of that – if I felt like it I did it – if not on to the next. Months roll by and despite racking up double digit hours at the gym my body looked the same if not worse. Thats when I started to notice that all of these other people looked the same – despite all of the spinning, stair mastering and whatever else their routines involved. Think about it – when was the last time you noticed one of the regulars at your gym looking like they have just had a full body makeover?

I started to realize that going to the gym – just being inside those 4 mirrored walls in and itself was not going to cut it  – and secondly I needed to bust out of what I started to refer to as the routine fog. If you are going to the gym on a regular basis and your body looks the same (or worse) that it did 3 months ago then it might be time to change things up. Even if you have a great program that is really starting to show you results, keep in mind that you are going to have to eventually make a change. Your body will become accustom to the same old same old and you will hit a plateau and your body will stop responding. At this point consistency won’t help you – holding on to the same exercises will turn you into one of those regulars who puts the time in but never actually looks any different.

The best way to avoid becoming one of these walking plateau zombies is to keep changing things up. If you are not making changes – if you don’t see the progress happening every month then it’s time to make a change. Keep track of your measurements and body fat percentage – these numbers are perfect for tracking real changes. Keeping a photo record is also a great way to keep track of what is working. The big investment here is your time – don’t waste it by falling in love with any particular routine.

Best,

Frederick.

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  • http://inbestshapeofmylife.blogspot.com/ Galina

    you are so right, my hubby and I was talking about it today. We do see the same faces from 6 years ago and they have no changes. I feel like I made a big transformation in lust few month and need to change my routine before my body get use to it and stop changing.

    I really like to work with weights, do you think I should change my exercises or change what muscle groups I work on together?

    What would be a good change in routine for weight lifting????

  • Zuzana – BodyRock.Tv

    You can do many different changes to your routine, the important thing is to increase the challenge. General rule for increasing the load you are working out with is that if you can do easily last two or more reps in your last set, you need heavier weights or you need to increase the amount of sets. By the last set your muscles should be really tired. You can split your training or you can start to do more whole body workouts (depends on what your body is used to). If you have been doing more sets and reps, try to increase the weight and do less reps and sets. There are all kinds of ways how to change up your routine, just keep in mind that your training needs to be ”slowly” progressive.
    Best,
    Zuzana.

  • http://inbestshapeofmylife.blogspot.com/ Galina

    Zuzana you are the best:)
    Thank you so much,,, I think i need to step up with a weight a bit. I’m doing about 3 sets and between 12-15 reps. By 15th reps my muscles get tiered. I work on two muscles a day. I do morning cardio and weight lifting in the evening with my hubby. i see so much cnages in my body and visiting your website keeping me super motivated. Thank you so much..
    I’m on big mission and will send you before and after pictures so you can see what motivation you give to people.. I’m super exited about my fat loss, when i started I had 26% of fat, now im 24% ( in about 2 month)…

    Thanks again for being your self;))))

  • Zuzana – BodyRock.Tv

    Hi Galina,

    that’s really cool. I am look forward seeing the pictures that would be so awesome to motivate others with your success. Keep going :)

  • Sarah

    Hello
    I really enjoy your videos.
    I have become a “gym rat” or a “plateau zombie” as you call it in the past 18 months. I’d like to tell you about my routine, if you may suggest some changes I would be grateful.
    MWF 1 hr intense cardio class + 1 hour weight training class

    T-Th 1 hr core training class + about 40 min intense elliptical.

    Sat 5 mile jogging.

    I have just added some stretching last week. Do you have a stretching video?

    Currently I continue my schedule with 3 recent injuries. No saturday jogging because i’m overcoming IT band injury.
    I hurt my posterior deltoid 3 weeks ago, it is just getting better.
    I also hurt my Flexor digitorum longus that is next to my shin on the inside part of leg.
    I have lost 25 pounds. My arms look great.
    I am on that plateau, but the real reason I go to the gym everyday is to maintenance and I FEEL GOOOOD and STRONG the rest of the day. I am addicted to endorphins.
    I think that is the same reason you keep seeing the same people at the gym eventhough they don’t look different on the outside but they feel GREAT on the inside. Do you know what I mean?

    Keep up the good work!

  • Ani

    I split my routine in 2 different days. Day 1 is for back and arms and Day 2 is for legs (and butt). Is that enough or should I keep changing things up?

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  • http://www.proformrecumbentbike.com/proform-upright-bike/ Eulah Presgraves

    Working in the morning is alright,as long as you do correct stretching.Stretch prior to and following swimming.At very first do not do difficult swimming workouts.Start at first by functioning with a kick board and function on the various kicks,you might use fins too.Then start by learning the correct techniques for the various designs.Just the fundamentals.You don’t need to swim quick to losses weight and enter into form,just being within the water creates you shed weight really.You shed weight when you fight the drinking water to stand straight or keep afloat.You do not require to swim for hours to obtain into form,maybe and hour or 30 minutes each day is going to be good.And remember to maintain it easy at first,only several laps.

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