Avoid Stalling

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal BMI is 24.9.

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Avoid Stalling

In the last post we said there are 3 things you can change in your workout routine to avoid stalling.

Those 3 things are weight load, sets/repetitions, and modality.

Weight load

The most obvious thing to change in your routine is the level of resistance.

No matter what piece of equipment you’re using, even if it’s your own body, there are many ways of decreasing and increasing the resistance level of your exercise.

This can also be done together with changing your number of sets and repetitions.

For example, for your first 6 weeks, your routine might include a set of lunges for 20 reps using just your body weight as resistance.

To change this a little, you could try making it 2 sets of 10 reps, with a 15-pound dumbbell in each hand for added resistance.


Varying the number of reps and sets will constantly surprise your body, which is another way to keep your workout moving forward.

For instance, you might start out with 3 sets of chest presses for 10 reps in your first program, so for a change you could do 1 set for 30 reps instead.

Apart from changing the number of sets and reps per exercise, you can also change the way you perform the rep.

During a weight-lifting exercise, your muscle contracts in three very different ways:

1.  When you lift the weight, your muscles contract positively, or concentrically.

2.  At the midpoint of the exercise when you stop moving the weight but you’re still holding it, your muscles contract statically, or isometrically.

3.  When you lower the weight, your muscles contract negatively, or eccentrically.

You can adjust the way you do your reps by shifting focus among the three forms of muscle contractions.

This means there are three ways to do almost anything in the weight room and endless ways to switch around your routine to keep it fresh and motivating.


Another means of varying your routine is to alternate between different exercises that work the same muscles.

For example, if your routine includes the seated row machine, which works the midback, biceps, and forearms, alternate it with another machine or activity that works the same muscles.

Besides providing variety, alternating your exercises also trains your muscles through different ranges of motion, allowing you to target your muscles with greater accuracy.

You’re learning this stuff so you can take the reins – be honest with yourself about what your body is getting out of your workouts.

You won’t make progress unless you are constantly challenging yourself.

As long as you continue to demand new things from your muscles, you’ll continue to see the results in your improving physique.

Come join me on my weight loss journey!  I’d love to have you along!

Have an awesome day!

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If you’d like to read Jillian’s book, you can get it here: Winning by Losing


Dick and Lenay

email: Lenay@dickandlenay.com – 715-431-0657

P.S. If your diet isn’t working for you, join me on my weight loss journey here – http://bit.ly/13lxgzD


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