Cross training can help you shed fat and lose weight faster while getting in the best shape possible. The toughest thing about it is getting started because it requires changing your existing program. Find out if you're stuck in the beginner's adaptation trap and how to get unstuck for maximum fitness and fatloss in record time.
The Beginner's Adaptation Trap
It’s so easy to get stuck in a rut doing the same workout day after day month after month even year after year. You start out by trying something you like so that you will be able to stick with it but a year later even though you’ve made a habit of doing it 3-4 times a week you’re feeling somewhat bored, having aches and pains in the same areas, and you’ve stopped losing weight. This can be very frustrating even for those who have exercised for many years.
What’s happened is that you’re body has adapted to your new level of activity. You’re in better shape so you’re body doesn't burn as many calories or as much fat with your old workouts. The trick is to never give your body the chance to adapt to anything. Keep it guessing and working hard by cross training. You’ll avoid getting into a rut, continue to lose weight and prevent overuse injuries, which occur when you do the same thing over and over again.
How To Add Variety to Your Program
Don’t be afraid to try different activities. If you’re used to doing the same machine every day try a different one each day you go workout or you can mix and match doing 10 min. of several different machines on the same day. The lifecycle, treadmill, crosstrainer, stairmaster, and versaclimber are all very different so switching daily or combining can provide enough intensity to keep you losing. Don’t be too surprised when trying something new if you’re more out of breath than usual. This is actually a good sign that you’re body is being challenged.
Another great option is group fitness. It can be a little intimidating for those who are not very coordinated but just have fun with it. There are so many types of classes right now that can really challenge you and be fun as well. Aerobics, step, interval training, kickboxing, and spinning are some of the most popular ones but there are others that can be just as challenging and not necessarily taught at a gym including yoga, latin cardio, extreme conditioning, boot camp, ballroom dancing, hip hop, martial arts, etc.
Another alternative is outdoor activities including walking, jogging, swimming, hiking, biking, rock climbing, softball, skating, volleyball, golf, tennis. Trying one of these activities once every couple of weeks can be fun and helps you stay motivated. Include your family, friends, or find a workout buddy to meet with every couple of weeks.
Small weekly changes can help you combat boredom and prevent injuries while big changes every couple of months will challenge your body enough and keep you losing. This also applies for those who are weight training. For ideas on how to vary your strength training program check out related articles on the right.
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