How often should you change your workout program?

One thing all trainers agree on is that you need to change your workout routines every so often. How often may differ, the general consensus is every 4-8 weeks. And this is not written in stone. Remember our bodies are smart and they adapt to the same stimuli over time, so we need to fool them. I have not found a lot of research suggesting you should change your routine every four weeks or eight weeks, but I can tell you that there are a couple sure signs that it is time to change your routine:

1. Are you getting too bored? Are you able to read People Magazine while you’re training? Hmm, several issues here. Obviously intensity needs to be increased, but try just increasing the weight on some exercises, or go to a higher level on the treadmill.

2. Are you not seeing results? If you are doing the same routine and the scale is not changing or your clothes are not feeling better or you just do not feel you are getting stronger, it is time for a change. (Also remember, you can't out-train a POOR DIET).

If you are a beginner, I would recommend that you do not change your routine until you know the exercises and can do them properly. Once you do stick to your program for four to eight weeks, and then change it up. If you are intermediate or advanced then I would vary it up more often, maybe every three to four weeks.

Other suggestions going forward:
· Change the order of some of your exercises.
· Change the rep scheme.
· Increase the weight on exercises.
· Change the number of times you workout each week – (in some cases LESS)
· Cross Train (boot camp, yoga, Pilates)

How often should you change your workout? Like I said, there are no firm guidelines, but listen to your body, change your workout every month and see how that works for you; you could keep doing the same exercises if they work for you; or you could listen to your body and change when your strength or performance decreases.

When your body is not responding or stops changing in the way that you'd like it to, it may be time for a change.

Here’s a Metabolic Workout LeeAnne did on Saturday, and yes I asked her for a flex at the end!!

Started with
Movement Prep

Moved to stength work
A1) Leg Press 150lbs 3*15
A2) Bicep Curls 12lbs 3*15

B1) Squat & Row with tubing 3*15
B2) DB Bench Press 15lbs 3*15

Metabolic Circuit 45s work 15 rest(more if needed) -rest 2-3 minutes after complete circuit.

2 circuits
1) Reach lunge & press
2) smash ball
3) upper body step-up
4) Valslide Rev lunge
5) Bosu Burpee with press
6) Inverted Pull
7) KB Swing
8) Unders
9) step-up

I don't have time to exercise!

I’m always shocked at how many people tell me the reason they cannot exercise is because they just don’t have time. This just amazes me. I know life sucks. Seriously, if you want something bad enough you’ll find time. I have to be honest. I hate working out before 7am. This past week my schedule was messed up, I had to work out at 6:45am, not fun, hated it. After I finished all my cursing and feeling sorry for myself I actually had a decent workout. When I did finally finish I felt better and I said “thank God never again” just kidding……………

How can people not understand that regular exercise is the most important thing that any of us can do each day? It is what sustains us, keeps us healthy and helps us to live longer, more productive lives.

Over 14 million people have diabetes, and over six million of them are unaware that they currently have the disease. Cancer and heart disease are two of the leading diseases that kill adults each year. Many people would be alive today if they had taken the time to exercise 30 minutes per day and had kept up healthier diets.

And what bothers me most is that these same folks who cannot find one half hour per day to exercise have time to go out to lunch, hang out with their friends watch American Idol. Working out is like brushing your teeth—would you not brush your teeth every day? My point is its part of your daily life. You set aside time and do it. In the long run your body will thank you.

It’s a fact that regular exercise may make you healthier and allow you to live longer. Look at the facts, research has proven that regular exercise will improve both the quality and quantity of your life. Just 30 minutes a day five days per week will prevent heart disease and many forms of cancer, control your blood pressure and cholesterol levels, allow you to maintain a normal body weight, help you to sleep better, improve your sex life and help you cope with daily stress.

Exercise is the most important thing I do for myself, I’ll find a way to schedule 45 minutes each day for it. I know it must get done, so if it’s an undesirable time, I do the best I can and don’t let my workout take a backseat to lunch dates, phone calls or TV. Again, it’s part of my daily life. It doesn’t mean I never take time off, it means BE CONSISTENT and you’ll be rewarded!


So tell me, are you going to rethink committing one half hour per day to taking care of yourself?

Here’s a perfect example. My client Karen, busy women, CFO in her company. Long days, 50-60 hour work weeks. It doesn’t get any busier than that. Does that stop her from working out, not a chance. Here’s Karen after a long day going through a full Circuit 3 times.

Single Leg Burpee 12
Cable Curls 15
Decline Pushup 12
Squat Jumps 20
Reach Lunge & Press 15 es
KB Swings 20
Core 20 ea
rest 1min repeat 2 or 3 times

Great work Karen!

Everybody's working for the weekend!

LeeAnne had her niece’s birthday this afternoon, so it was a quicker workout and no video by her. So yours truly will show you some of the stuff. Another week and another pound lost for her, since January down 14lbs and 16 inches overall. Unbelievable. The key is consistency with workouts (RCR --3 resistance days & 3 cardio days). But the big difference from year’s past has been her food plan. Once she changed her eating habits, the weight came off. No matter what, YOU CAN’T OUT TRAIN A POOR DIET! This is a perfect example, LeeAnne has done this type of training for years, body composition or fat loss didn’t change much, until she decided to change what she ate-LESSON LEARNED.

LeeAnne’s workout today:

A1) Body bar Squat 3*20
A2) Pushup 12, 10, 8
A3) ab Wheel 3*15

B1) Stepup 3*15
B2) Standing Row 3*15
B3) KB Swing

Metabolic Legs ---(thanks Mr. Cosgrove)
20 seconds each exercise –no rest 2 sets
Squat Jumps
Squats
Squat Holds


My cardio today was a little different. I’m experimenting with a few things.
1) Bosu Burpee
2) Core Step-up
3) KB Swings
4) KB Planks 10 punch outs, 10 presses, 10 Disco Fevers
5) KB Row & Pushups (lucky 7)
6) Single leg Ball Smash (non-bounce ball or the smash will be your face!)
7) Valslide Pushups
8) Burpee

Each exercise 1minute unless noted with reps.
Lucky 7 is doing 7 reps of rows 7 reps of pushups then 6 etc. until you get to 1

Finisher
Metabolic Legs
20 seconds each exercise –no rest 2 sets
Squat Jumps
Squats
Squat Holds

DO YOU HAVE A GOOD PLAN?

Don’t waste your time in the gym with a crappy plan. Meaning if you’re there DON’T DO USELESS EXERCISES that don’t work. My clients have a plan, they workout to the best of their abilities and push themselves, sometimes getting out of their comfort zones. Remember, swimsuit season is just around the corner. Are you going to be ready?

So how’s your plan, do you have a good one? If not please get one. But please beware, too many Marketer’s out there trying to make a buck. I do recommend a few.
Check out Red Carpet Ready http://redcarpetready.com/, Valerie Waters did a great job with this program. It’s proven and it works.


If you're looking for a Personal Trainer in the Westford Area and want that fitness plan please let me know. Don't waste another minute! Check out the Studio, a FREE SESSION with me is always available

Saturday Workouts

LeeAnne and I worked out together today. She wants to get ready for summer, Bikini Challenge! So 2 circuits of upper/core and 1 leg circuit what I call a Quad Square, 4 leg exercises done in a circuit using bodyweight. For some reason the leg circuit was not kind to her, I’ll leave it at that

I did the same workout but added a Core4 and Tabata work. The Tabata is a high-intensity training regimen that produces remarkable results. A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. I used a one-legged Burpee with pushup and press, once I felt comfortable with my balance; I went as quickly as possible. I’ll show the beginning stage where I’m trying to get my balance. A Tabata is moving quicker at the start, then it kicks in and you become a snail. Keep going!!

LEGS
Bulgarian Split Squat 10-15 ea
Front Lunge 10-15 ea
Crossover Step 10-15 ea
Split Squat Jump 10-15 ea

Core4
Plank on SB 1 leg 30 sec ea
SB Toe Touches 1m
Foam Roller plank with pushup 1m
Foam Roller Plank with KB move 1m

Warning: Foam Rollers are great, but like the name implies, they ROLL. Be extra careful; don’t want a trip to the Dentist.

Crazy8's Workout

LeeAnne wanted to change up her cardio routine this week. This is an example of a Metabolic Workout called Crazy8's. Eight because of 8 exercises done circuit style in eight minutes for 2-4 total circuits. Rest is minimal between exercises (10-30 seconds) depending on your fitness level and a full 2 minute rest after each circuit. The first exercise elevates your heart rate and subsequent exercises bring the heart rate back down before another "cardio" exercise brings it back up. Use light weights or just bodyweight, it's not strength to failure.

She did great and only swore 42 times, not bad. We just need to work on the Burpee form - a little too much back.

1) Burpee w/row,curl,press 1min
2) Dips 15 reps
3) Row with tubing 15 reps
4) Lateral Bounds 1min
5) Step Over Lunge 15 ea
6) Recline Chinups or chinup bar 12 reps
7) Box Jump with touch 1min
8) Plank Touches 10 ea

Give it a try and let me know what you think. Keep in mind, this type of workout replaces interval cardio or a high rep (15-20 reps) resistance training day not your strength training workout.