Ambitious Athletics Washington DC Fitness Every year, a large amount of people say for their New Years resolution that they will drop 5, 10, 15 lbs., go to the gym twice weekly, eat healthier, etc. Whatever it may be I never hear anyone talking about how they are going to sustain their goals. Remember, most people lose sight of their resolutions within weeks or end up gaining the weight they wished off.

But it’s not just skipping workouts and bad nutrition choices that can lead to failure. Sometimes it’s the content of your workout that can stand between you and your fitness goals. Let me explain, most people have a pretty standard gym routine and for most guys they start with good ole bench press on Monday. For women, it’s mass amounts of cardio. Tuesday is a little more of the same with a few other variables. The funny thing is most people end up doing the exact same routine week in week out for months on end and most wonder why they aren’t achieving greater results.

The human body is an amazing machine that easily adapts to the stress placed upon it (good stress, not your asshole boss). Think about when you travel to unfamiliar places. After a few days, maybe weeks, you begin to adapt to your surroundings, understand the culture a little more, where you can get decent food, etc. The inside of your body adapts just as quickly.

What I’m saying is that you need to switch things up every now and then.

What I’m not saying is that you need to completely ditch yesterday’s exercises every time you workout.

Keep it simple. Focus on these six things: 1. Map yourself a routine 2. Choose 3-5 strength exercises 3. Choose 3-4 body-weighted exercises 4. Learn the CORRECT form for these exercises 5. 8-12 reps per exercise 6. Keep the rest to a minimum between sets

Keep it simple, don’t over think it, stay the routine, and kill it when you’re in the gym.

Time to switch things up?? Focus on these five things: 1. Don’t completely nix exercises 2. Consider switching things up by doing the same movements in a different way, with a dumbbell, barbell, cables, chains, etc. 3. Rotate the order of exercises 4. Continue to get stronger by progressively adding weight 5. Increase reps for bodyweight exercises

Lets look at an example:


Bench Press with barbell, 8-12 reps, 90 seconds rest – switch to – Bench Press with dumbbells, 8-12 reps, 60 seconds rest.


Continue to increase repetitions, control form, and increase speed.

Keep it simple, get stronger, and stay the course toward your 2012 fitness goals. Dedicated to your health, Carmen

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