Secrets to workout success: How to take the routine out of your fitness

Many of us are creatures of habit. This might mean that we always eat ham and cheddar sandwiches on rye for lunch, that our day would not feel complete without wearing a tattered flannel robe before bed, or that we cannot bear to rearrange the furniture, switch cubicles at work, or even write with a different kind of ballpoint pen. There is a safety and predictability and comfort in doing the same thing, seeing the same thing, experiencing the same thing over and over.

And for those of us who exercise, it can also mean that we've made our workouts routine, too.

Is doing the same workout all the time completely bad? No. At least not for a time. Doing the same activity for a set period of time can help you build your skill and chart your progress. For example, six weeks ago I started walking laps around a local park for a half-hour every day. The first week, I walked about six times around each time. By the third week, I was up to nine. This week, I've hit eleven and have chosen to up the amount of time I spend walking as well as my speed. Keeping my course set and time consistent helped me to track how far and fast I was going.

If I want to progress, however, it is time to move on Bob Harper, our beloved trainer from "The Biggest Loser", says that changing up your exercise is a critical component to getting the most out of your workouts.

In his words:

Biggest Loser - Bob's Workout Secret #3: Vary Your Workout @ Yahoo! Video



If your workout has become a routine, consider making a change. Even small changes, like focusing your strength training on different muscle groups each day, will help you beat boredom, challenge yourself, build muscle and cardiovascular fitness, and will increase your likelihood of keeping active over the long haul.

Bob suggests that you switch up your exercise focus to include back, shoulder, and ab workouts. Here are three great sequences that will shake the routine right out of your exercise.


If you are ready to work your abs, you can strengthen them by doing variations of crunches. Although these ab exercises may seem simple, you will need to pay close attention to your form so you don't strain your neck and so you are getting the most bang for your belly workout.

This site explains how to do three basics -- regular crunches, V-crunches, and floor leg lifts. I love the video primer so you can check your own form after reading the how-tos. You can do these at home or on a mat at your gym.

If you want to strengthen your shoulders, using light weights will help you train muscles women often neglect. Building strength in your shoulders will help your posture, increase your flexibility, decrease your likelihood of injury, and may even alleviate some of the stress stored in your upper body. This thorough article explains why shoulder workouts are important and gives you detailed instructions and pictures of  three beginner sculpting exercises.

If it is time for you to attack your back, arm yourself with some solid strength training exercises. Not only will doing upper and lower back exercises tone those muscles and add pizazz to your boring workout, they will also help guard your body against osteoporosis. Here are five ways to strengthen your back so you won't be one of the 8 million women in this country who suffer from the pain and mobility issues osteoporosis can bring.


How are you going to shake up your workout this week?



More of Bob's secrets to workout success:

• Stretching
• Snacking