Posts Tagged ‘gym’

Doing the same thing, getting the same results …

Thursday, March 8th, 2012

Often I am approached by people with questions and concerns about their workout routines and the results (or lack there-of) they gain (or don’t). Most recently, a female member was explaining how much she exercises (which is a lot) and how disappointed she was in the slow progression losing excess weight. She explained “I lost 15 lbs in the first 45 days, but haven’t lost anymore since (the past 2 months).”

After making sure her diet was in order, and it was, I asked her about her workout routine and what she does on a weekly basis. She answered “I workout Mondays, Tuesdays, Thursdays, and Fridays. I do cardio on the bike and treadmill for 40 minutes each day, and then switch between upper-body and lower-body weight workouts each day.”  The routine she detailed isn’t a bad routine. I’m sure it challenged her body at one point. The problem is that her routine is too routine!

She originally lost weight when she began the program, that’s because her body was stressed by the new exercise workload. Her body then had to adapt to the stress (lose weight, build muscle strength).  However, her body has adapted enough to the point where the workload of her routine doesn’t challenge her body like it used to. Thus progression slows. My advice to her was to “change your routine up! Try attending an aerobic or circuit class with a workout different than what you’re used to. Change up the weight lifting. Try different combinations of cardio exercise with weights.”

We are all creatures of habit. We often fall into routines we feel comfortable with. This may work for other aspects of your life, but not your workouts. If you want your body to be consistently and constantly getting in better shape, then you have to consistently and constantly change up your exercise routine. The safest and most effective way to do this quickly would be to attend a free class at your fitness club or talk to a personal trainer and ask how to change up your routine to challenge your body.


The workout of the week is brought to you by Colby Martin.  Colby is an IFA certified personal trainer who has, for the past 10 years, been helping a wide variety of clients achieve their personal fitness goals.   Colby continues to enjoy training a wide range of clients, including high level athletes looking to maximize their potential output to individuals working to regain a fit and healthy lifestyle.  To contact Colby, please call Windsor Squash & Fitness Club or