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| Fitness Buzz: September 26, 2007 | |||||
Is Your Strength Training Routine Stacking Up? To keep getting results your body needs variety. Changing up your usual workout will keep your muscles from getting too comfortable, which often results in a plateau. If you're bored with your usual strength training routine or you've simply stopped getting results, try my Lift Weights To Lose Weight DVD. Also, try some of these variations to help revitalize your weightlifting workout: Push out of Your Comfort Zone: Mix Up Your Reps & Load Increase the weight and lower the number of repetitions (low rep overload). Or, if you're already lifting a lot of weight, try the reverse by lowering the weight and increasing the number of repetitions (high rep overload). You can also add a second or third set of reps to your existing workout. Try a New Move Change the angle of the load by doing a different exercise for each muscle group. For example, if you always do chest presses to work your pectoral muscles, try doing chest flyes. Do this by changing the direction of the wrists so that they face each other (the movement looks as if you're giving a giant hug). Push-ups—on your knees or with straight legs—are also a great chest exercise. |
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Change the Technique Give your muscles a wake up call with some of these training techniques. Try super-setting, a technique I use in my Lift Weights To Lose Weight DVD, which works one muscle group and then the opposing muscle group right after - such as biceps then triceps, or chest then back.  How Slow Can You Go? We all have a tendency to rush through a strength training move, and though this may accelerate your workout, you're actually decelerating your results. Instead, focus on how slow you can go, as you really focus and take your time with each movement. When you're doing a biceps curl, for example, count to four as you fully flex the arm up. Then, during the release or extension, count to 4 again, as you continue to focus on tightening the biceps throughout the entire range of motion. Add Some Instability Instead of doing biceps curls in a standing position, try flexing and extending your arms as you sit on a stability ball. Remember the wider your feet are on the ground, the more stable your surface will be. As you move your feet closer together, your foundation will be less stable, creating a balance problem. As you fight for balance, you've taken this move to another level because you're also engaging your core muscles'the muscles in your abs and back. For some excellent strength training moves, add my Lift Weights to Lose Weight DVD and our featured Contour Weights to your home gym. This timesaver workout is designed perfectly for those with a busy schedule. You'll have the flexibility to alternate between a 20 minute Upper Body Routine, Lower Body Routine or a Core Workout for your abs and back. Or combine all three routines on days you can dedicate a full hour. You'll love the hot results as you sizzle off calories, boost your metabolism and sculpt a beautiful sexy body! |
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