| It's 7:00 in the morning. The sun hasn't quite risen | | | | that some of these suggestions are omitted from |
| yet, but you can see the first rays of light peeking | | | | fitness programs for safety reasons, and you should |
| over the horizon. I'm on the beach with my | | | | consult with a qualified professional before you even |
| partners-in-crime planning the Saturday morning boot | | | | think about trying them. But hey, I just threw them |
| camp. We're setting up equipment that you have | | | | out to stimulate some creativity). |
| probably never seen in a gym. Sand bags, a large | | | | 5) Increase your awareness. Take a look around. |
| rope, a black strap with loops for handles ... these will | | | | New things are everywhere. In magazines, on |
| be our tools. The workout is grueling, fun, and full of | | | | television, and probably even in your gym - just |
| variety. | | | | about every gym has one of those guys or gals who |
| If you ever spend five minutes speaking with me | | | | are always doing some weird-looking stuff. Ask them |
| about fitness, you'll find out pretty quickly that | | | | about it, maybe you could "borrow" some of the |
| variety is a very important part of my philosophy. | | | | exercises. |
| This is true for a number of reasons. First of all, it | | | | 6) Always keep safety in mind. I mentioned before |
| helps to prevent boredom. There's almost nothing | | | | that it's a good idea to consult with qualified |
| more detrimental to program adherence than a stale | | | | professionals before implementing some |
| workout. Secondly, variety makes us well rounded in | | | | less-conventional ideas into your program. When you |
| the fitness sense. Have you ever seen someone (or | | | | want to try something new, take a good look first. |
| maybe you've experienced it yourself) in seemingly | | | | Ask yourself if it looks at all dangerous. Maybe it's |
| good shape try something new? They are | | | | not for you. Maybe it's just not for you yet, but it |
| completely wiped out by the end and sore for a | | | | could be in the future. |
| week! I read about it all the time from fitness pros | | | | 7) Try working out with someone new. If you |
| who write articles for magazines. "I thought I was fit, | | | | normally work out alone, find a partner. If you have a |
| but I tried this new class last week and it completely | | | | partner, bring in a third or fourth person. Everybody |
| blew me away." I'm going to use a made up term | | | | approaches exercise differently. Everybody has his or |
| here. The more things we incorporate into our fitness | | | | her own interpretations and ideas. Training with |
| routine, the more "comprehensively fit" we become. | | | | someone new will give you fresh insights that |
| Here are ten guidelines for keeping your routine | | | | otherwise would never have been exposed to you. |
| varied. | | | | 8) Consult with a qualified professional. I know, I |
| 1) Have three workouts. One workout (your A | | | | know ... this is the third time I've brought this up, but |
| workout) will be your main, hard-core workout when | | | | you have to admit it's not a bad idea! Let me explain |
| you want to get results for a specific event (like | | | | my semantics for a minute. I would assume that |
| swimsuit season). Another workout (your B workout) | | | | when I say "professional" most people's minds would |
| will be easier. You'll spend less time in the gym and | | | | immediately picture a personal trainer. While this is a |
| use less intensity. This will be your time to recover | | | | very viable option, it isn't the only option. I do |
| from your A workout without completely stopping. | | | | recommend working with a qualified personal trainer, |
| Finally, your C workout will be used for variety. This | | | | but there are also plenty of other professionals out |
| is the time to do something completely different, like | | | | there who could help you come up with new ideas. |
| basketball or kayaking. I sprinkle in the C workout | | | | Coaches, dance teachers, martial arts instructors, |
| three or four times each year. Keep your body | | | | physical therapists, and the list goes on and on. |
| guessing, and you'll be a harder target for plateaus. | | | | 9) Have fun. The bottom line is that if you dread |
| 2) Don't stick with any workout for more than 8 | | | | your workouts, you're much more likely to skip them. |
| weeks. My preference would be to keep it between | | | | One of the most powerful weapons you have in the |
| four and six weeks. Stick with a workout too long, | | | | battle of the bulge is your consistency of working |
| and the results will diminish over time. | | | | out. If you know you're doing something fun, you |
| 3) Don't stick with any workout for less than 2 | | | | may just stick with it! |
| weeks. Your body does need some stability. You | | | | 10) Have a plan. In the last article I wrote, I |
| have to give it a chance to adapt a little. Otherwise | | | | described what I called a Frankenprogram (you can |
| your body adapts to the variety and it becomes less | | | | find this article by clicking on the blog link at A |
| effective. I guess what I'm saying is mix up your | | | | Frankenprogram is basically when somebody takes a |
| variety with a little monotony! | | | | piece of this and a bit of that and pieces together a |
| 4) Think outside of the box. Pretty much all of the | | | | program. On the surface, it could easily seem like |
| fitness certifications teach the acronym FITT | | | | that's what I'm telling you to do here, making me a |
| (Frequency, Intensity, Time, and Type) as the | | | | huge hypocrite. So let me tie it all together and |
| parameters that can be manipulated. We have to | | | | explain myself. Way back in suggestion #1, I |
| start thinking beyond those parameters. We want to | | | | explained the A, B, and C workouts. |
| start changing up other elements like the order of | | | | Most of the suggestions I've made in this article |
| exercises, the amount of rest between sets, | | | | should go into your C workouts. Your A and B |
| nutrition, and anything else we can come up with. | | | | workouts should be structured and standardized. |
| Take a look at some of the long-held tenets of | | | | When changes are made to these programs, they |
| exercising. Can we change those up (for short | | | | should be methodical and purposeful. I'm going to play |
| periods)? For example, can we work a muscle two | | | | with semantics again and say that your workouts |
| days in a row and then give it a couple days rest? | | | | should be inconsistently consistent, rather than |
| Can we only do one set of an exercise, rather than | | | | consistently inconsistent. Plan your A and B workouts, |
| the conventional three to five? Could we actually | | | | have fun with your C workouts, and call me when |
| reap any cardiovascular benefits from training all-out | | | | you're ready to celebrate your results! |
| for two minutes and then being done? (I should note | | | | |