Up the Ante in Your Workout

You’ve been exercising regularly – but you’re not getting any fitter or slimmer. To figure out what’s wrong, and how to fix it, ask yourself:
 

1. Is it time to increase your weights?

If you want firm, strong, shapely muscle, you have to keep challenging them with a heavier weight that they’re not accustomed to. If you can manage 25 repetitions with the weights you are using, it’s time to increase the load.

TIP: Select a weight you can lift 12 times, with the last couple of reps of each set presenting a real challenge. Once that becomes easy, it’s time to increase the weight.
 

2. Is it time to increase the intensity?

If classes you struggled to complete six months ago are now barely raising a sweat, it means you body has adapted to your workout. You’ve hit a plateau and it’s time for a new challenge. You need to keep overloading your body and make yourself work harder for longer.

TIP: If you are catching up on Hollywood gossip while on the treadmill or bikes – it’s too easy and its time to up the intensity. The talk test is a great measure of intensity - simply said if you can talk easily then it's time for some change.
 

3. Are you consuming too many kilojoules?

It’s amazing how many people think that as soon as they’ve finished a workout, they deserve a treat. If you’ve exercised for less than 60 minutes, you’re having a rest day tomorrow, or you’re simply trying to lose body fat – double the benefit of your workout by making your next meal a healthy one.

TIP: Re-hydrate after your workout with water and if you are hungry before your next meal, try a piece of fruit. If you need some advice, talk to a Slimplicity coach at your club about a healthy eating plan.