There is nothing quite as frustrating as seeing your Fitness 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. At Fitness One, we keep your fitness workouts changing, so you do not have this as a problem. Those at the box gym, well that is another story.Why does loss of fitness results happen? And, more importantly, how can you 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. Think of all of those people who waste hour after hour at the big box gym walking on a treadmill or placing a pen and exercise machine. Pretty much the same thing, day in day out. At our facility, Fitness One in Kernersville, we leave the treadmills and machines out, and choose to train a more fun and functional way.Anytime your fitness 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 4 strategies are guaranteed to crank your workouts up to the next level and to deliver better results. For the best results, contact me about a personal training or fitness routine that will help get your results moving fast. I also have online fitness programs available if you can not make it to the gym.Strategy #1: Use a Drop SetDrop sets are often used to fight off exercise plateaus. This technique is great for increasing muscle strength, endurance and for adding to the cardiovascular benefit of your workout - which results in more fat burn.This is how to do a drop set: When you perform an exercise to exhaustion, don't stop there. Drop the weight by 80% and do another set.You could take it a step further by dropping the weight twice, making it a double drop. Or drop the weight three times for a descending drop set. Use this technique only once or twice per workout, on the final set of the exercise.Strategy #2: Focus on NegativesEach time that you do a weight lifting repetition you are using three types of strength.Positive strength: lifting the weight.Static strength: holding weight in a contracted position.Negative strength: lowering the weight.Most people completely miss the benefit of the negative in each repetition by allowing the weight to drop quickly with little control. It is understood that the negative portion of each repetition is just as important as the positive portion, possibly more important.Focus on the negative portion of each repetition by lowering the weight very slowly. Concentrate on the negative contraction, and make each repetition count.If you are advanced, then use a training partner to assist you in moving heavier-than-normal weight into a contracted position, then lower it very slowly.Another way to utilize negative repetitions on a machine is to lift the weight using two limbs but then lower it with just one. For example, use both legs to lift the weight on a leg extension machine, but then lower it back down slowly using only one leg.I will use sets like this sometimes in my strength training classes as fitness one.Strategy #3: Use Active RestEvery 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 High Intensity Interval Training.High Knees with Alternating Punches: Alternately bring each knee high to your chest in a quick jumping movement while alternating forward punches at shoulder level.Burpees: Start in a sanding position and bend at the waist. Once your hands hit the floor, push your entire body back, extending your legs until they're straight and you're in the push-up position. Go down for a push-up, 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.Mountain Climbers: Place your hands wider than shoulder-width apart on the ground in a push-up position. Bring one knee to your chest and then back to the starting position, alternate each leg quickly.Side-to-Side Ab Twists: With feet close together, jump and twist your legs left to right - holding your abs tight. Keep a bend in your knees and swing your upper arms with each twist.Jump Lunges with Pop Squat: Start in a lunge position, lunge down then quickly jump up, switching your leg position in midair, land in an opposite leg lunge. Once you've done both legs, jump straight into a squat.Medicine 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 angle. Explosively jump up, raising the medicine ball straight over your head.Strategy #4: Modify the Exercise There are certain exercises that are considered 'staples' in the gym.The squat. The lunge. The chest press. The shoulder press. The bicep curl. You get the idea...While you shouldn't throw these exercises out the window, find creative ways to modify the familiar motion in order to challenge your muscles. Try these exercise modifications:Squat on a Bosu ball or balance board.Place a weighted bar across your shoulders and do walking lunges.Use an exercise ball for chest presses instead of the bench.Do a full squat between each repetition of shoulder presses.Do a shoulder press between each repetition of bicep curls.Anything with a TRXThrow in Kickboxing (Still the ultimate calorie burner) as part of the workoutIf you'd like a sure-fire way to break through your fitness plateau and to melt away unwanted fat, then contact me for a fitness consultation.Call or email today - I look forward to hearing from you.Allen Branch Allen Branch is a Certified Personal Trainer, Sports Nutrition Specialist and Performance Enhancement Specialist with the NASM. He is the founder of Fitness One Training Systems, a results based training center that offers more before and after testimonials and results based reviews than every gym in the Triad area combined. The scientific approach to weight loss and fitness is both fun and gets fast, safe results.Allen is available for free consultations and fitness assessments, and you can reach him at 336-655-4558 or email trainer@myfitnessone.com
