My workout is in need of some serious help. I have no motivation because it's the same thing day in and day out, workout after workout. How can I effectively add variation to my lifting routine?
The first thing you can do is vary the order in which you perform each exercise in a specific workout. Take a typical chest workout, for example. A standard chest workout would normally begin with a heavy compound movement or two, say flat bench and inclined dumbbell press. Next would come a finishing movement or two, maybe weighted dips and cable flys. For this routine, try just reversing the order of the exercises you perform. Sure, your last sets of benches will be humbling because your chest will already be thoroughly fatigued, but variation is what will keep your body adapting and your muscles growing.Another thing you may change up are the ways you perform an exercise. Take lying triceps extensions (also known as skull-crushers). Instead of using a bar, try using dumbbells. Holding one in each hand, mimic the same motion, but with your thumbs facing you. This variation should place a little bit more emphasis on the long head of the triceps, thereby hitting the muscle slightly differently and giving greater benefit.
Another example of variation may be changing up the position in which you perform an exercise. For seated dumbbell curls, try adjusting the bench from a right angle to a slight incline. With your head against the bench, and your arms hanging at your sides, curl up slowly, keeping emphasis on the contraction of each arm. This exercise effectively hits the upper bicep, which gives you more definition and separation between the biceps and the front deltoid.
You can also take your chest and back workout, and just do pull ups and push-ups. These exercises use your own body weight, and are a great way to build up stamina in the back and chest, as well as add definition. Also, these exercises hold some cardiovascular benefit that might not be present in a slow and heavy weight session.
Through constant variation such as the methods mentioned here, you will be able to keep each workout fresh, beneficial, and exciting.
I have heard a lot about low-carb/no-carb dieting. Does it work? If so, are there any side effects?
This technique of dieting, called ketogenic dieting, is popular among bodybuilders and other athletes who wish to look their best for a short time. The basic principle is to get the body into a stage called ketogenesis. The typical diet that accomplishes this is one of extremely low carbohydrate intake, coupled with a high protein/fat intake. Yes, in this diet you actually want to consume fats (that is not including saturated fats, however; they are always unhealthy).When the body enters ketogenesis, it switches from carbohydrates to fat for primary energy. Because the body is now effectively burning fat in order to function, this diet facilitates rapid and extreme fat loss. But, before you decide to swear off all carbohydrates, you must realize that because metabolizing fat for energy is inferior to burning carbs for energy, the side effects of this diet are less than desirable. Namely, you will feel like you haven't slept in days. As far as working out, it will be a challenge just to get to the gym, let alone perform an intense session.
Most importantly, though, this diet is intended to be followed for a period of a week, and no more than two. A body cannot remain healthy for a longer length of time if carbohydrate consumption is completely cut off. Therefore, although this is a proven method of cutting fat, it is not recommended unless the person knows exactly what he or she is doing. Those who do practice this extreme diet are usually professional athletes, under constant supervision of their doctor.
@s:Low carb dieting may be risky
