You’ve done the same routine for a few months and you get tired. Is it time to trade up? Are you still get benefits from what you’re doing or you have reached a plateau? Maybe you need to find something that will push you a little more or increase resistance. You are already in shape the main concern is not stressing your body it is trying to find a way to keep progressing. You still do not want to exaggerate but you will at least stay where you are or move forward a bit. You do not want to lose any ground after all the time and effort you’ve invested in getting to where you are now
You need:. .
A list of the routines using now
a copy of your diet.
a graph showing your progress.
a list of things that are different now than when you started (some injuries illnesses life changes etc.
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Most brands that after they made a special routine for a long time that their progress slows down. They do not lose weight as fast or they can go for long periods without feeling resistance. They have reached a plateau. They may be there and the benefits will not be reduced but they will not show progress either. Option exercise more often. Look up. When the body gets used to doing the same workouts over and over again it becomes lazy. Divide things up. Instead of making legs and back do your legs and arms. On the day normal doing abs and arms swim or do cardio. Keep your body guessing. This will also help to tighten up your metabolism slightly. Your metabolic rate will translate into types and frequency of activities you do. If you change this up sometimes your metabolism will change themselves too.
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Keep an eye on the pulse. When the body gets used to a certain way of doing things it will adjust itself accordingly. Your heart rate may actually slow down a little after you have done the same exercise for several months. You may have to push yourself a little harder to get the raised back up to the top level of exercise routines. The heart is a muscle and as it gets stronger it will have to work less to achieve the same results. Make sure you stay with within reach while you’re exercising.
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Your routines may need to be changed because of illness or injury. Just because they have to change does not mean you can not still try to get ahead. Learn what you can still do effectively and continue to work on it. Do what must be done to help you rehabilitate or restore and adjust procedures for long-term maintenance. Come up with new routines to swap in and out with the existing one.
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Do not go beyond your limits. If you have reached the maximum weight tolerance not push more weight. Change the number of reps and order. Share your work on different sets. Check your technique. Is there another exercise you can use to work on the same set of muscles? Do some research. Visit a local gym. Ask questions and see. See what other people are doing and if there is something you are capable of. Try new things.
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Look at your diet. Are you getting enough protein to support among the muscle mass that you have? Are you eating enough carbohydrates? What about water? Do you drink adequate amounts or is replacing energy drinks? Look at the program and see if the diet you are on now supports what you’re trying to achieve. You can not build new muscle if you do not have building materials.
Tips and Warnings
Try new things slowly. Not over.
Always consult your physician before establishing or expanding the program.
Always consult a professional personal trainer if you have questions. Ask for their credentials if you are unsure of qualifications.
Listen to your body. If you damage or ache or something just does not feel right. . . . STOP!
Do not do something just because your neighbor is doing it. It may not be right for you.