3 Ways to Recharge Your Fitness ProgramBy Dan Grant [Trainer Talk]
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Are you stuck at a certain point in your program and don’t know how to get through it? Dan Grant gives you three proven techniques to keep the results coming.  I train well over 200 sessions per month. That’s a lot of training and a huge amount of time in the gym. Training that many sessions a month means adjusting all the time, depending where the client is in their program. My job is to make sure we continue down the right path and don’t hit any plateaus. That means I have to alter and recharge programs quite a bit. If you are stuck in your fitness program, maybe one of these tips can help you recharge and reignite your fitness results. Go Full Body When I ask new clients what type of exercising they were doing before they came to see me, I either hear, “not much” or “arms this day, chest this day, etc.” Obviously, the “not much” crowd would do well with any sort of training, even though we do full body right out of the gate, which is what mostly everyone should do. The body part split group comes to me because they don’t know what else to do. They’ve reached a plateau and can’t figure out why they have only been able to curl 30-pound dumbbells for the last six months. Whether your goal is fat loss or building muscle, I think you need to go full body from the beginning, because it will allow you to build lean muscle more effectively. When you are doing full body routines, make sure you only do three sessions a week. I’m trusting that you will be lifting fairly intensely and the reason you shouldn’t do more than three is because you don’t want to burn out your nervous system. Let it rest and recover. Add Some Circuits Want to burn some serious fat fast? Then pick your four favourite fat loss exercises and put them in a circuit. So let’s say I picked dumbbell swings, jump squats, sprinting and bear crawls. I’d do dumbbell swings for 20 seconds and then take a 10 second break. Then I’d do jump squats for 20 seconds and then take a 10 second break. Then I’d sprint for 20 seconds. You get the picture. Just keep repeating the circuit for 8 to 20 minutes and you’ve officially ignited your metabolism to a much higher level than you’d ever be able to do from a machine based workout, an arm day or the dreaded BOSU ball workout. Circuits can be extremely beneficial to your fat loss goals, but just like everything else, they need to be intense for them to be really successful. |
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