To decrease fat and tone muscle better you must use variety in your exercise !
By: Brett MacPherson
It is common that most people will come to a plateau at sometime in their activity program. You can be enjoying the success of getting good results and looking forward to when you reach your goal, but then it all stops. All of a sudden, you cannot lift the same weights,
or you can even find that you have gained back some extra weight. plateau's happen to most people. The good news is that most of the time there is a common problem, that many people don’t vary their program enough. Many people follow the same type of program 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 exercise possibilities and maximise your results.
You can change your exercise program in a number of different ways to get better fat loss and muscle toning results from exercise. 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 routine, 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 program 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 program.
•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 routine and then at a super-slow speed on your next routine.
•Use five 30-minute workouts one week, followed by three 1 hr workouts 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 program. I hope this has given you some ideas on what you can do to keep you program interesting and keep it working for you.
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