Fix My Boring Workouts: It's Not a Plateau, It's Boredom!
How to Get Your Body To Burn Fat, Gain Muscle, and Lose Weight Again
I met with a new client last week who was looking to get "unstuck" in his current workout routine. Ron (not his real name, and not that it really matters because there are lots of guys named Ron out there) is a pillar of consistency. He goes to the gym every day and will do cardio, abs, and then another muscle group (shoulders, back, chest, etc.) for his workout. Ron could probably do his routine in his sleep and says he is bored in the gym now. If he is bored with his workouts, his body is bored as well.
Here are a few tricks to help fix boring workouts, get your body working harder, and pushing you into new levels of fat loss, muscle gain, adn weight loss.
Fix My Boring Workout Tip #1: Exercise in the Elements
My training clients have a love/hate relationship with my outdoor workouts. They love to be outdoors and hate how much harder it can be to exercise in the elements. Jogging on a treadmill in the air conditioning is nothing compared to an interval workout in a grass field. Lifting weights in the gym is a far cry from doing a kettlebell workout on a sand volleyball court. The outdoors can put increased workload demands on your body, which can give your workout an entirely different feel. If you wan to fix your boring workout, take it outside. You will put yourself in position to burn more calories and stimulate your muscles in a different way.
Fix My Boring Workout Tip #2: Hold It!
Want to kill your biceps in 60 seconds or less? Take a full-length bar (a 45 lb. used for bench, squats, etc.), sit at a preacher curl station, and hold the bar in curl position with one hand for one minute. The elbow of the arm at work should be positioned at a 90-degree angle. Good luck!
Any sort of hold (bicep curl hold, push-up hold, bench press hold, leg extension hold, etc.) is a shock to the muscle group(s) at work. The trick is to hold position with a major joint (elbow, knee, or shoulder) at a 90-degree angle to force the muscle to perform an unusual amount of work. Doing a set of holds will recruit every type of muscle fiber in the muscle being used...a truly unique way to work a muscle group. If you perform a hold set (or two) for your major muscle groups, you will find this to be a great fix for your boring workout.
Fix My Boring Workout Tip #3: Incorporate Uneven Loads
Have you ever been in the middle of a dumbbell exercise and realized that you had accidentally grabbed two differents (a 25 lb. and a 35 lb. instead of two 35 lbs.)? Your muscles notice the variable load as you launch into the set. Your body works harder to compensate for the imbalance of weight. An uneven load feels very different.
Instead of accidentally grabbing two dumbbells of different weight, why not grab them on purpose? Make it a 10-20 lb difference if possible. As you perform your exercises with uneven loads, make sure to alternate the weights back and forth so each muscle group (bicep, chest, etc.) has relatively equal time with each weight. Incorporating uneven loads will help to fix your boring workout.
To learn more about getting your body where you want it to be more quickly than you thought possible, contact Adam Erwin to talk about where you are today, where you want to be, and how he can help you.
Adam Erwin is a personal trainer who travels the world working with people who want to experience fat loss and weight loss in record-time. He currently resides in Minneapolis, MN and loves to train with people whose health does not match their lifestyle. Visit www.keepyourbetterhalf.com to learn more about his work.