Are you wondering why you work out and watch what you eat, but you are not seeing results? Doing the same routine, using the same tempo, in the same order, with the same method will give you …….THE SAME! So, the easiest thing you can do to make a difference and start seeing results is …..UP THE INTENSITY.
How? With cardio intervals, or changing your weight training program.
Example 1.
During cardio, change from a steady 30 minutes to 15-20 of intense intervals. Either change the incline on the treadmill, or sprint. Either way intervals have been shown to tap into your fat burning stores long after you get off the machine! In some studies this has shown to last for up to 72 hours! HIIT (high intensity interval training) 3 times weekly can kick start your metabolism into a new level. Set the timer for 15 minutes. Start with a low to moderate speed for approx. 2 minutes, then switch to 20 seconds of sprinting so fast that you couldn’t continue for another second….then back to 2 minutes of low to moderate, back to 20 second sprint….til done. The idea isn’t to go longer than 20 minutes, it is to be able to eventually go for 20 seconds low, to 20 seconds of extreme intensity. Also referred to the Tabata protocol, or Tabata style.
Example 2.
When weight training, try drop sets….This should be your last set of a particular body part, as in working back.
Example: Lat pulldowns
Start with a weight that is quite heavy in the 10 rep range.
set one 10 reps
set two drop 10 lbs, complete 10 reps
set three drop 10 lbs, complete 10 reps
etc. til you are at 0 weight
sounds easy, but you will be completely fatigued
the point is that this is most likely different than how you end your sets.
New moves, new results.
Example 3.
During your workouts, go from an lower body movement to the next set being an upper body movement. This is known as PHA workout…basically means keeps blood flowing from upper to lower parts of the body,making your heart work harder, thus increasing your heart rate. Doing this as one or two of your workouts weekly in an interval fashion will get your metabolism fired up!
Results are possible if you keep your body guessing, and keep introducing new challenges!
Always check with your doctor before starting any new workout program. Keep perfect form, and stay focused on what you are doing!
Enter your e-mail on the side of this page for great ways to change your body with new workouts, nutrition tips, and more!
(I won’t share your e-mail with anyone)
NOT SEEING RESULTS??
Posted: March 9, 2012