Stop wasting your time doing the same things expecting a different result!

Doing the same things that once worked, but no longer do?

This is something that I have heard a lot! But why is it that people say this?

In this blog, I cover off some of the reasons why people do not see the results they want. What can be done to change that and a little bit about the body and how it adapts to exercise.

So my question I ask to the above statement is, what are the results you want to achieve and you've guessed it (if you have been reading my other blogs that is) why do you want that result, why (many more until)....how will that make you feel?

You will be amazed how many people cannot describe or give answers to the above! I ask them what they do now (exercises, duration, etc) and for how long have they been doing that and then what results have they had.....

Now the answers differ and should because we are all uniquely different, but if I could (for the purposes of the blog), summarise that, they have been doing the same exercises for months. They initially saw some results but nothing since..... Does that sound familiar to you?

Why do the same thing over and over and expect to see a different outcome? But why do we stop seeing results?

Stopped seeing improvements?

Albert Einstein is widely credited with saying, “The definition of insanity is doing the same thing over and over again, but expecting different results.” While I don’t view that as insane, I do see it as a common trap that most of us fall into during our lives. Why? We’re humans, that's why. Human beings are creatures of routine. Even the most spontaneous among us stick to a lot of routines and habits in life, it is comfortable and nice.

We humans have survived on this planet for thousands of years because of our ability to adapt. Physiological adaptations start to occur almost immediately when beginning a new exercise program. Many changes occur throughout the body, but the most significant changes include changes in the muscles, bones and cardiovascular system. This adaptation follows a general path:

• First Few Weeks - If we want to change our bodies, be that Cardio or Muscles we have to overload the muscles or system. The first few times you do Cardio or Resistance Training, your body is "shocked" as it gets used to this new stimulus. It starts to change to make it's new job easier, less taxing... It's during this period that you experience perhaps some soreness or tenderness and, maybe, the feeling that you're making a big mistake!! But you're not, so don't give up.

• 2-10 Weeks - That's a big range, but it's during this phase that your body adapts the most and becomes more efficient at the exercises and activities you're doing. Plainly, it (whatever you are doing) gets easier and less taxing, so your body slows down the adaptions, it has done its job.

• After 10 Weeks - This is where there's a point of diminishing returns and your body stops responding to your workouts. This is where doing the same thing expecting it to change or improve will simply not work as well. You have hit the PLATEAU!

So you have hit the plateau, you are not seeing the results what do you do now?

Changing your program will keep your body adapting, knowing what and when to change is key.

If you want to continue seeing results, you have to try different approaches. Change your workout plan, start to "shock" your body into adapting again.... and repeat... So, how do you change your workouts? Your first step is to start with the F.I.T.T. Principles (Frequency, Intensity, Time and Type) or your exercises.

Start by manipulating one or all of these, (A Certified Personal Trainer, builds your program around this, or should). A simple example of adaptations and changes could be:

You start walking three times a week for 30 minutes at a moderate pace, a great place for a beginner to start. After a few weeks, however, your body adapts to these workouts and several things may happen:

Your body becomes more efficient at exercise: The more you workout, the easier it is to do the exercises, causing you to burn fewer calories than you did when you started.

Weight loss: Your new workouts may assist weight loss which, of course, is a good thing. The downside is that you expend fewer calories moving that new, smaller body around.

Boredom: Doing the same workout for weeks or months on end can get old, eating into your motivation to exercise.

It's at this point you want to manipulate one or more of the F.I.T.T. principles, such as:

Changing the frequency by adding another day of walking.

Changing the intensity by walking faster or uphill.

Changing the total time spent walking each workout day.

Changing the type of workout by adding running or cycling.

Even just changing one of these elements can make a big difference in your workout and in how your body responds to exercise. It's important to change things up on a regular basis to keep your body healthy and your mind engaged.The important part of the exercise isn't the type of program that you have, but having one you'll actually do. It should be fun!

Different exercises, increased intensity, frequency or duration carefully planned will keep you improving.

Of course I am a Personal Trainer and this is part and parcel of my planning a program. This is what makes the difference to hitting the wall, stopping improvement and keeping the motivation to hit/exceed your goals. Whatever goals are set over what timeframe prescribes the program. Changes to the program, using the F.I.T.T principles are carefully changed when required to maintain the progress to achieving them (GOALS). Stop doing the same things when you are not seeing results! You are wasting your time and effort.

I do hope you enjoyed this and found it informative. If you want to discuss this, perhaps you have hit a plateau and need help moving forward? Please feel free to contact:

Contact me by e-mail: dannidobsonpt@outlook.com

Call/Text 07811 888394

Facebook @Dannidobsonpt

Insta and YouTube coming soon!

As always, please like, share, comment and forward to someone else who may enjoy reading this.

Danni X