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Posted on April 13, 2008 by Brett MacPherson | Posted under Weight Loss
To decrease fat and tone muscle better you must use variety in your activity !
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or you can even find that you have gained back some extra weight. Training plateau's happen to everyone. The good news is that most of the time there is a common problem, that many people don't vary their program enough. A lot of people follow the same type of routine using the same repetitions, sets and recovery periods, with the same cardio routine day after day. Read the rest of this article to open your eyes to the training possibilities and maximise your results. You can change your training routine in a number of different ways to get better fat loss and muscle toning results from training. Many people will only think about changing the sets and repetitions you perform in the routine, if at all. Other things you can also do to put variety in your routine include changing the order of the exercises, grouping exercises in different ways, using different types of exercise (eg. free weights or machines), the amount of exercises you do per session, the load you use, the time you keep your muscles under tension, varying stability (eg standing, siting, one leg, on a ball), total volume of work, the recovery time you use, speed, range of motion, angle of the exercise (incline, flat, decline, bent over, upright, etc), length of program, and number of times you train each week. That may sound like a lot of things to consider but, this is why a having a good personal trainer create your program is a great idea. Here are a few ideas to get you thinking about things you can change in your routine to avoid a plateau. People commonly stick to routines where they use something like three sets of 10-15 repetitions, using 2-3 minutes recovery between sets. This is just boring! Try using these tips to get more from your routine. -Use 10 sets of three, with only 20 seconds rest. -Use a heavier load and do six sets of six reps, doing a 3-minute hard run between each set. -Use a close to maximum load and do 10 sets of one rep, with 30 seconds recovery between sets. -Use a lighter than normal weight and do 1 set of 50 reps for each exercise -Use a workout based on only one full body exercise, such as barbell clean & presses or dumbbell squat & presses, and do nothing but that exercise for an intense 20 minutes. -Use a workout based on all bodyweight exercises such as pushups, pull-ups, chin-ups, dips, bodyweight squats, lunges, etc. -Use a circuit of 12 different exercises covering the entire body without any recovery between exercises. -Use that same 12 exercise circuit on your subsequent workout, but do the entire circuit in the reverse order. -Use your usual exercises at a faster repetition speed on one program and then at a super-slow speed on your next program. -Use five 30-minute workouts one week, followed by three 1 hr programs the next week. -Try doing drop sets of all of your exercises, where you drop the load between each set and keep doing repetitions without any recovery until complete muscular fatigue. There are many more things you can do to vary your routine. I hope this has given you some ideas on what you can do to keep you routine interesting and keep it working for you. About The Author: Learn 5 Facts You MUST Understand if You Are Ever Going to Lose Your Belly Fat & Get Six Pack Abs go to http://www.homefitnesstrainer.com.au/truthaboutabs.htm www.homefitnesstrainer.com.au/truthaboutabs.htm |
Tags: WEIGHT TRAINING, WEIGHT LIFTING METHODS, STRENGTH TRAINING, FAT LOSS, BUILD MUSCLE, LOSE FAT
