Part 3 – Want to Get Fit and See Your Abs by Spring? Here are a Few Do’s and Don’ts to Live By

Sticking with the “do and don’t” theme, today’s topic is about changing it up. Keeping your body adapting and responding to a new or different challenge is what it’s all about.

Don’t: Do the same routine, the same reps and the same weight over and over

Do: Change routines and progress the level of difficulty (sets, reps, weight etc).

In the fitness world we have a lot of guiding principles. The two principles of interest for today are the Overload Principle and “SAID” principle. The Overload principle in a nut shell states that a greater than normal amount of stress on the body is required for training based adaptations to occur. The SAID (Specific Adaptation to Imposed Demands) principle, on the other hand, asserts that the body, will adapt specifically to the demands placed on it.

Alright Kelvin, so what does it all mean? Plain and simple, if you want to see results from your exercise routine you need to be constantly changing the demands placed on your body for results to occur. For instance, if you do a workout with your 5 favorite exercises, in the beginning you may see some results. However, over time your body will adapt to that amount of stress and as a result it will eventually not need to change. This is what we all know as the “plateau”. To break through that plateau, make sure that you’re keeping your body adapting by changing the workout.

There are a number of really easy ways to change things up. For example, we could take that same workout of our 5 favorite exercises and turn it into multiple workouts simply by changing the number of repetitions, the weights we use and the number of sets we do. The amount of weight, number of reps and number of sets that you actually do will depend on your overall goals. We’ll talk about this more in a later post, but just know that if you’re looking to trim down 2-3 sets of 12-20 repetitions, with not too much rest between sets is a good place to start.

Another way to change things up is by changing the tools that you use. For example, we can use machines, bands, barbells, dumbbells, Kettlebells all of which can act on the body in slightly different ways. Changing the complexity and stability required are great ways as well. Think of a squat done on the floor versus a squat standing on a BOSU ball (BOSU stands for BOth Sides Utilized in case you were wondering). In this case a simple change in your base of support can make the same exercise much harder.

So keep finding ways to keep your routines changing and you’ll start to see results that last.

Good Luck!

About Kelvin Gary

Florida native and NYC based Personal Trainer Kelvin Gary looks to help motivate, inspire and inform those looking to better their lives through fitness and healthy living.

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