How to Change Up Your Weight Loss Program

The body is a VERY SMART machine. It's adapts itself to whatever you routinely throw at it: food, cardio, weights. The keys to losing the fat are change, intensity, and consistency. No matter what you talk about, food, cardio, or weights, you have to do them with those things in mind.

Today we are going to talk about the one I feel passionately about: weights. All my girls are immediately put into a strength training program because it is critical to their success. If you aren't challenging your muscles with weights then you aren't losing fat even if the scale goes down. Your mission is to build or hang onto as much muscle as possible and burn through the nasty fat!!!

We're going to use my my beginner full body program as an example of ways to make your weights routine challening and changing. You can find more information on that program by clicking here. Next to each exercise I will give you a few exercises you can do and then will talk about how to change it up.

Lunge - Stationary Lunge, Walking Lunge, Alterating Lunge, Side-to-Side Lunge, Leg Press

Squat - Wide Legged Squat, Bench Squats, Step Ups on Bench, Straight Legged Deadlifts, Lying Hamstring Bridges
Bench Press - Incline, Decline, Flat Bench Presses, Dumbbell Pullovers
Bent Over Row - Machine Rows, Lat Pulldowns, Single Arm Rows, Pull Ups (Assisted)
OH Shoulder Press - Arnold Presses, Upright Rows

Biceps Curl - Preacher Curls, Machine Curls, Hammer Curls, Cable Curls

Triceps Extension - Dips, Tricep Pushups, Skull Crushers, Close Grip Presses

Now, if you are doing the basic moves in the links you might stick with that plan for a few weeks until you feel confident changing out the moves. Google the new moves, study the technique, and then simply substitute out the exercise you have been doing for the new one. Again, wait a few weeks to develop skill and then change it up again. Other ways to make the routine different:

1. Try supersetting two exercises at a time. For example, do a set of lunges followed immediately by a set of squats then rest.

2. Rather than resting between each set, run a lap around your gym or do an ab exercise for 30 seconds.

3. Change the order of the exercises. 

4. One week press heavier weight for less reps/more rest and the next week press lighter/less rest for higher reps. Example, 3x8-10 - 60 sec. rest of OH Shoulder Presses this week and next week 3x15 - 30 sec. rest. 

As you get more proficient, you can start planning and changing your workouts weekly. Many people never do the same workout two times in a row once they are accustomed to a variety of moves. There are lots of good ways to make things different and effective. Feel free to ask or comment about ways to shift things into high gear.

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