Why isn't my workout working?

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Why isn't my workout working?

Readers want to know how to fix their fitness ruts

By Stenson

Contributing editor

MSNBC

Updated: 2:51 p.m. PT May 4, 2006

We recently asked readers about their biggest exercise mistakes. By

far, the most common fitness faux pas was not varying the workout

routine enough. Translation: a lot of people are stuck in an

exercise rut.

Many readers wrote in to elaborate. So we went to the experts for

advice:

Q: When I work out, I spend 20 minutes on the elliptical trainer and

15 minutes on the treadmill, and then lift on weight machines. But I

cannot seem to reduce my stomach size. What should I be doing

differently?

A: To lose weight, you need to burn more calories than you consume —

many more. Here's the math: To shed just a pound of fat, you need to

create a deficit of 3,500 calories. So take a close look at how much

you eat and how much you exercise.

You don't say how frequently you work out, but 35 minutes of cardio

should help with weight loss if you do it at least three times a

week and watch what you eat.

But your efforts to slim down could be stalled because your body is

in a fitness rut. In other words, the exercise isn't as challenging

as it used to be, and your body has adapted to it.

" Change the exercise and you get a whole different stimulus, " says

Neal Pire, a personal trainer in dale, N.J., and a spokesperson

for the American College of Sports Medicine. " If you don't change

what you do, your body doesn't have to adapt and you don't get

better. "

To kick-start your weight-loss plan, consider adding new forms of

aerobic activity to challenge your body in new and different ways,

he says.

Try incorporating a couple of additional cardiovascular activities

into your weekly workouts. Some suggestions: dance aerobics,

swimming, the stair climber or a game of squash.

You should also consider varying the intensity and duration of your

workouts. It's fine to keep using the elliptical trainer and

treadmill, but aim to mix things up rather than always working at

the same pace.

Keep in mind there is no such thing as spot reduction, so no single

exercise will help you lose weight just in your stomach. But

abdominal exercises such as sit-ups will help tone and tighten your

midsection.

Q: I do two days of cardio (40 minutes on the elliptical trainer

each time) with some weights, and two days of aerobic classes with a

little weight training. But I'm not getting as toned as I'd like.

Any ideas why?

A: You say you're doing " some weights " and " a little weight

training. " But to get toned, you need to have a consistent strength-

training program that isn't just an afterthought to your cardio.

" It's like a balanced diet, you want to have a balanced fitness

routine, " says Dr. Max Testa, director of the sports performance lab

at the University of California, .

Aim to strength-train all major muscle groups two to three times a

week. You could start by doing one set of 10 to 12 repetitions of

each exercise (biceps, triceps, quads, etc.) Once you get the hang

of this routine and the exercises become easier, try using

incrementally heavier weights and experimenting with different

repetitions.

Over time, it's a good idea to keep refreshing your strength

routine, as it is your cardio routine, says Testa, who notes that

three to four weeks is the maximum time that should pass without

changing the workout.

Strive for a combination of sets and reps, and consider doing both

machines and free weights. The latter offers a bigger challenge,

just be sure you're using good form to avoid injury.

Q: I walk two miles a day, five days a week, and strength-train

about two to three times a week. Still, I cannot lose those extra

pounds. Would taking a step class help me? I heard doing more cardio

might help.

A: Walking is a terrific exercise, and you're on the right track for

keeping your heart healthy.

But when it comes to losing weight, you probably need to work

harder — and differently.

Have those two miles become easier with time? Most likely. When

exercise gets comfortable, it's time to shake things up, says

Ivy, chair of kinesiology and health education at the University of

Texas at Austin.

" Varying the routine keeps you from getting stale and also getting

bored with the routine, " he says.

So, yes, taking a step class every week might help. So might playing

basketball or tennis, or engaging in some other form of cardio

activity.

Also consider varying your walking routine. Instead of the same pace

and distance every time, try interval training, in which you walk at

different speeds, or experiment with another terrain, such as hills.

Ivy says your goal should be a range of activity. " Over a period of

a week or two, you want to work out all aspects of your body, " he

says.

Q: I do 100 to 150 crunches three times a day, and I don't see any

results. What gives?

A: That's certainly a lot of crunches, so you figure you should have

abs of steel.

Well, maybe you do — but likely they're covered in fat. It's

entirely possible that your muscles form a sweet six-pack, but you

just can't see it.

You don't say whether you're doing cardio activity, but it sounds

like you're putting all your eggs in one basket.

Hundreds of crunches won't help you shed weight. Along with sit-ups,

weight loss is the other key factor in getting tight abs, experts

say.

As mentioned above, there's no spot reduction. So make sure you're

watching what you eat and burning enough calories through cardio to

shed weight.

And keep in mind that not everyone has the genetics to have perfect,

swimsuit-model abs. But the right diet and exercise plan can help

you whittle your middle.

Q: I work out at home on a treadmill six days a week for about 50

minutes each time at a level 5 incline. I've lost 50 pounds and I

want to keep it off. I'm trying to tone up but not seeing the

results I would like. What else should I be doing?

A: Your ongoing commitment to exercise will go a long way in helping

you keep the weight off. And having a treadmill in your home

probably helps you keep that commitment because it's convenient.

So keep walking. But consider working at different inclines and

paces to keep your workout challenging, says Testa. Experiment with

some of the settings on the machine, which will give you different

programs to follow.

For added results, you may want to add some other activities to the

mix. If you prefer to work out at home, you could try exercise

videos, for example.

As for toning up, don't forget about resistance training to build

shapely muscle. You could go to a gym and use the weights and

machines there, buy some weights for your home, or work with

exercise bands and tubing.

Smart Fitness appears every other Tuesday.

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© 2006 MSNBC.com

URL: http://www.msnbc.msn.com/id/12270299/