Do you have a workout routine? If your answer is yes, give yourself a big pat on the back. Are you getting the results you’ve hoped for? If your answer is no, let’s explore what could be holding you back from achieving the results you want. Are you in an exercise rut? If you continually repeat the same workout, your body adapts to the demands and sort of goes on snooze control. It’s discouraging to spend time and effort to be fit when you don’t get the results you want. Here are some simple tips to add to your routine to improve your fitness level.

• Change the intensity and reps of your weight training. Do five reps or less per set with a weight you can lift only five times. Do three to five sets without rest. Your fitness level will improve when you mix-up the way you place demands on your muscles.

• On another day, change the pace of your weight training. Try slowing the entire process way down, from the start of the lift to the end of it. Take 30 seconds to lift and 30 seconds to return the weight. Make the set last for several minutes, until you feel muscle fatigue kick in.

• Fatigue your upper abs first. Do 20 to 50 crunches before you add mid and lower ab work. This way, you’ll limit assistance from the upper abs when you are working the rest of your core. You can improve abdominal definition when you are able to work all areas of your core throughly.

• Divide your cardio workout into three or more parts. Instead of getting on the elliptical equipment and cranking out your cardio every time, spend five to ten minutes and then move on to the treadmill, stationary bike, stair master, etc. You’ll work more muscles and burn more calories. It’s also easier to stick with it when you break up the activity and can look forward to the next switch.

• Of course, no fitness routine is complete without considering the amount of food you eat in relation to your activity level. If you are working out and looking for results, don’t ignore eating habits that hold you back. Try to identify your dietary weaknesses and the times of day you tend to overeat. Keep track of the total amount you consume on a daily basis. It’s very helpful to hold yourself accountable by using a food diary. When you have to write it down, you’ll think more carefully about food choices. Great results in your fitness program won’t happen unless you balance it with the right food intake for your body. Small changes in the way you eat can make big changes in the way you look and feel.

– Pam Brooks