Someone who does the same activity all the time is more likely to plateau much sooner than someone who varies their workouts/activities. Just as you can get bored by always doing the same exercises, your body can also adapt to these exercises so that they don't offer the same benefits that they once did. So, before consuming a large pepperoni pizza followed by a double helping of chocolate cake to console yourself that you are not achieving your goals first try adding a bit of variety to your training and stay focussed on why you started this challenge...

• Change the type of cardiovascular exercise you normally do. The possibilities of aerobic exercise are endless. Consider adapting your plan to include some of the following: running, jogging, walking, swimming, hiking, fitness videos/DVDS, group fitness classes like kickboxing, aerobics, spinning, stair steppers, etc.—anything, just change it up!


• When it comes to resistance training if you have been using machines why not try free weights or if you have been doing a body weight circuit why not try machine weights or resistance bands? If you have been using free weights then consider alternative exercises for each muscle group. Or add stability elements to your training e.g. dumbbell press on a fit ball.


• Change the duration of your workouts. Try to increase your minutes as you become fitter, and occasionally, try a shorter more intense workout (see below).


• Change the intensity of your workouts. Why not include some inclines in your walk, jog or cycle? Try some sprint work, distance work or interval work (shifting between fast/hard and easy/recovery intervals). Don't think this is outside your capabilities. Intensities will vary from person to person and the only way you can progress is by challenging the current intensity you are capable of. If you are walking at the moment then even a 30 second jog followed by a 2 minute brisk walk is a start!


• Change your resistance level and/or number of repetitions. Be sure to increase your resistance regularly. Make sure you are lifting to fatigue with each set. If you typically lift 12-15 reps, try doing 8-10 (with a higher weight) or vice versa. Play with your weight and reps in each set. Try lifting (as an example) 25 pounds for 15 reps, then 30 pounds for 12, then 35 pounds for 10 reps on your third set. You can also do it backwards, starting with high weight/low reps and working the weight down.

If you are unsure of how to mix up your plan then you should always consider enlisting the services of a Healthwise Personal Trainer who will ensure your body is challenged in a different way in each and every session!

Steve Cormack
Healthwise Team Leader - United Kingdom