There is nothing quite as frustrating as seeing your results fizzle out.
This is a common place to end up, usually after a few months on the same exercise routine. In the beginning your body responds to your routine with lost pounds and gained muscle tone, then one day all results screech to a stop…
Why does this happen?
And, more importantly, how can your prevent it?
Your muscles adapt quickly to any repetitive routine. Remember that the definition of “insanity” is to do the same thing over and over while expecting different results. This holds true for your workouts.
When the results stop, it’s time to do something new.
- the problem: Your muscles have adapted to your routine
- the solution: it’s time to apply the concept of muscle confusion
Muscle confusion is a way to keep your body guessing by changing your routine.
I have good news – the following strategy is one of several I use with my consulting clients that are guaranteed to crank your workouts up to the next level a to deliver better results.
USE ACTIVE REST
Every minute of your workout is an opportunity to increase intensity and to burn more fat. Don’t waste precious minutes with long rest periods.
While it is important to catch your breath if you feel winded, most of the time you would benefit more from an active rest. Do one of the following activities for 30 seconds between exercises and turn your regular workout into a interval session.
High Knees with Alternating Punches: Alternately bring each knee high to your chest in a quick movement while alternating forward punches at shoulder level.
Burpees: Start in a standing position and bend at the waist. Once your hands it the floor, push your entire body back, extending your legs until they’re straight and you’re in the pushup position. Go down for a pushup, and when you push yourself up, jump slightly to bring your feet back near your hands. Finally, jump in the air with your arms fully extended over your head.
Side to Side Jumps on Bench: Stand on one side of an exercise bench. Place the foot closest up onto the bench, jump up and switch feet, then land on the opposite side of the bench.
Chase the Rabbits: Place your hands wider than shoulder width apart on the ground in pushup position. Bring one knee up to your chest and then back to the starting position, alternating each leg quickly.
Jump Lunges with Pop Squat: Start in a lunge position, lunge down then quickly jump up, switching your leg position in midair, land in the opposite leg lunge. Once you’ve done both legs, jump straight into a squat.
Medicice Ball squat Jumps: with feet wider than shoulder width apart hold a medicine ball at chest level. Squat down until your knees are at a 90 degree angel. Explosively jump up, raising the medicine ball straight over your head.
Don’t let a plateau get you down – as I stated above – there are several way to hit thru that wall.