EXERCISE: Why Your Workouts Are a Roller Coaster

“Why is it that your workouts will be really good on some days and will be lackluster on other days?”

Hi Jiren,

1. Reaching a plateau or boredom

Hitting a plateau in workouts can be like getting stuck in a rut. I was in such a rut too, many times. And I imagine it can make you want to give up. But don't despair!

There are ways to break through a plateau and get back on track to your fitness goals.

Here are a few tips:

• Mix things up. Doing the same workouts over and over again is a drag, and your body snoozing zzz over them. It's time to shake things up and challenge yourself with new exercises and routines. Otherwise, your body will just say, "Yawn, I've done this before."
• Increase the intensity or duration of your workouts. If you're not pushing yourself hard enough, your body won't have a reason to adapt and get stronger. So don't be afraid to turn up the heat or add a few more minutes to your workout. But don't push yourself too hard, unless injury is what you’re aiming for.
• Take a break. Sometimes, the best way to break through a plateau is to take a short break from your workouts. This will give your body a chance to rest and recover. But don't take too long of a break, or your body will be waving goodbye to progress like a long lost friend.
• Try a new type of workout. If you're bored with your current routine, try something new. There are endless possibilities out there, from yoga to Pilates to CrossFit. Find something that you enjoy and that challenges your body, that exclaimed “Something new! I like it!”
• Change your scenery. Sometimes, a change of scenery is all you need to break through a plateau. If you're always working out at the gym, try taking your workout outdoors. Or, if you're always working out alone, try joining a fitness class. That’s why I like joining a strength training class. Peer pressures, grunts, and playful banters back and forth with our gym buddies keeps us motivated.
• Get a workout buddy. Having a workout buddy can help you stay motivated and accountable. It's also more fun to work out with a friend. Just make sure they're not someone who will make you want to skip workouts - like a drinking buddy!

Remember, plateaus are a normal part of the fitness journey. Don't get discouraged. Just mix things up, challenge yourself, and keep at it.

Eventually, you'll break through the plateau and reach your fitness goals.

And who knows, you might even have a little fun along the way, like flexing that beautiful biceps of yourself in front of the gym mirror, while others admires on.

2. Lack of variety

If you're not focusing on all aspects of your fitness, such as strength training, cardio, and flexibility, your workouts may not be as effective as they could be.

Make sure to incorporate a variety of exercises into your routine to ensure that you're working all of your muscle groups and improving your overall fitness.

Here's my take on how to do just that:

• Strength training: Lift some weights. Get strong. Be the envy of all your friends.
• Cardio or HIIT: Yes! Cardio and HIIT, the infamous calorie burning brothers-in-arms, Get your heart rate up with old Cardio. Sweat a little. Burn some calories. or build some muscles with young HIIT. Take your pick, and burn it.

Visit HIIT or cardio? Get the best of both worlds!

• Flexibility: Stretch it out. Keep your body limber. Avoid becoming a stiff old fogey or boring old robot.

And don't forget to mix things up occasionally. Try new exercises. Join a new fitness class. Find a new workout buddy. Keep your body guessing so it doesn't get bored.

3. Overall well-being

Imagine this: you're at the gym, ready to crush your workout. You've got your pre-workout drink in hand, your headphones on, and you're feeling pumped. But then, you start to lift your weights and you're just not feeling it. You're weak, you're tired, and you just can't seem to push yourself. What gives?

It's possible that your overall well-being is to blame. If you're not getting enough sleep, eating a healthy diet, or managing stress, your workouts are going to suffer.

Think of your body as a car. If you don't pump gas in it, it's not going to run - unless you get off and start pushing. And if you put the wrong kind of gas in it, like diesel instead of petrol, then you’ll be in the shock of your life.

The same is true for your body. If you're not giving it the fuel and care it needs, it's not going to perform at its best.

So, if you want to have consistently good workouts, make sure you're taking care of yourself outside of the gym. Get enough sleep, eat a healthy diet, and manage stress.

And if you're still struggling, try adding a little bit of humor to your workouts. For example, you could try naming your weights after your exes or playing your favorite funny podcast while you work out.

Thought-provoking question:

• What are some other factors that can affect your workout performance?

Happy training!

More tips are in the links!

Faithfully Yours, Gary

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