I apologize for my absence yesterday. I was playing catch up all day from being sick on Tuesday. I am super excited for today's topic, because so many people ask me how to bust out of a training rut or what to do when they hit a plateau. The reason we hit plateaus, is our bodies adapt to a certain types of exercise over time, which results in our metabolisms slowing down. The key to busting out of any rut, is adding variety to your workouts! Intensity is also an important factor to keep in mind. Exercising at a higher intensity will help increase lean muscle mass and burn more calories before and after your workout! The two training programs below, will help you Pump Up the intensity of your training routine and Rev Up your sleeping metabolism!
Pyramid Training
How it works: Pyramid training consists of doing three or more sets of the same exercise, beginning with light weights and high reps, then increasing the weight and decreasing the reps with each set. An entire workout of pyramid sets can be extremely challenging and not to mention time consuming, so try adding one upper-body and one-lower body exercise in at the end of your workout. If you split your workouts into upper and lower body days, maybe you can add in two upper-body pyramid sets one day and two lower-body pyramid sets another day.
Why it works: This lifting technique emphasis muscular endurance, which can increase your fat-burning rate.
How to do it: Holding one 10lbs dumbbell in each hand, perform 15 standard squats (feet hip distance apart). On your next set, increase your weight to 15lbs in each hand, and perform 10-12 repetitions. Finally, increase your weight one more time and drop your repetitions to between 6-8.
Tabata Method
How it works: This method of training has become increasingly popular over the past few years. Americans are not getting any less busy, and this type of training allows you to work at an all out effort for a shorter amount of time and still see results. Tabata training consists of 20 seconds all out effort followed by 10 seconds of rest. You repeat these intervals eight times. According to Researchers at McMaster University in Ontario, exercising as hard as you can for short periods of time is as effective at improving muscle and metabolism as sweating it out for longer at a lower intensity.
Why it works: The all-out effort keeps your heart rate and metabolism soaring the entire workout and for hours after you've finished, which results in a higher calorie burn.
How to do it: Try the following three move sequence:
1) Lunges with overhead shoulder press: Holding the dumbbells at shoulder height, step back and lower into a lunge, as you step forward press the dumbbells overhead.
2) Squats with hammer curls: Holding the dumbbells by your side (knuckles facing in towards your legs), lower down into a squat. As you stand up, curl the dumbbells up towards your shoulders.
3) Uneven Pushups: With one hand elevated on a step, curb, or BOSU, bend your elbows to lower your chest toward the floor. Be sure to alternate sides.
Starting with exercise one, do as many repetitions as you can (with good form) in 20 seconds and then rest for 10. Repeat exercise one 8x's. Rest for two minutes, and then move on to exercise two, completing eight intervals maintaining the 20/10 ratio. Take another two minute breather, and then complete eight intervals of exercise number three.
Try swapping one of your normal workouts for one of the above training methods each week. Your body will be shocked into action!!
Now for the Exciting Announcement:
I have recently become a distributor for Nutrilite Vitamins and Supplements! Nutrilite products are all natural and filled with the highest quality vitamins, minerals and phytonutrients. We have everything from vitamins, protein powder, snack bars, and meal replacement bars, to energy drinks, recovery products, and my personal favorite antioxidant twist tubes! I will be hosting the Grand Opening of my online store the week of November 1st-7th. This entire week, I will be giving away fun products, and offering discounts to all of my blog readers!
Don't worry, Fun, Fit and Fabulous will still remain a purely informational and fun blog discussing the latest news in fitness, nutrition and health. I will not under any circumstances turn into a crazy sales person. The majority of Nutrilite activity will take place on its own separate page (which is in the works). I just had to get that off my chest! However, I am so excited to be able to bring these wonderful products to my amazing readers! Stay tuned for more information!
Food for thought:
Have you ever tried either of the above training methods?
Yours truly,
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