You have reached that level. You are officially a "gym rat", plodding along every day at a comfortable level, and you are comfortable with your body, too. It is not looking too bad, you are trim, and you fit in your jeans quite well. One day, however, you noticed you actually started to have shape to your muscles - and lines where you didn't have them before! How cool! You are motivated to get to the "next level" … but how to do that?



Train for an Event

Training for a specific event will surely get your body in a kind of shape the likes of which you have never known. If you are accustomed to running on the treadmill and lifting weights, training for a first-time triathlon will develop muscles in your core, shoulders, and legs that you have probably never felt before. The results would be incredible!

If you have lifted weights for years, you have likely not pushed yourself as hard as you could with cardio. Why not aim to complete your first road race - be it a 5K or 10K - three or four months from now? You could pick a program developed by a running coach and mimic it closely, tailoring it to suit your schedule and needs. If you have the money, you could hire a trainer for this same purpose. On the flip side, if you have focused heavily on cardiovascular activity, maybe you would like to try competing in a fitness competition or figure competition just for fun! Having a specific goal will force you to be dedicated and stick to your new training schedule.

Mix it up!

You have likely hit a plateau if you have been doing the same routine for as long as you can remember. Even if you train hard each time you hit the gym, your body can get used to doing the same repetitive motions or lifting the same weights in the same sequence. There are a number of different ways you can change your routine even if you would like to continue to do the same exercises. If you really enjoy lifting weights and don't want to deviate from a weightlifting routine, try interspersing 30 second bouts of cardio in between your sets. For instance, perform the usual number of repetitions within each set, but add a 30-second interval of jumping jacks between the first and second set, the second and third, etc. This will keep your heart rate elevated during weight training and help to burn fat even faster. Another thing to try is changing the way your lift your weight. If you normally lift 50% of your maximum weight for a total of about 10 repetitions, try increasing this to 65% of your maximum weight and do eight reps. You would be surprised at the difference you feel in your muscles, and this may be just what your muscles need to break through that training plateau. Some people enjoy plyometric exercises, which are quite difficult but can create quite a burn in the muscles. These general consist of powerful jumping moves and explosive bursts of speed or power. For example, instead of your traditional leg training routine that consists of squats and lunges, you could do jump squats, step ups on a bench, and sprints. Mixing it up in any of these ways will surely get you out of your rut.

Learn a skill-specific sport

Remember when you were a kid and exercise meant chasing a ball around a field or running after your teammates? Why not act like a kid and pick this up again? Just because the times have changed doesn't mean your exercise has to! If you have been a slave to that same yoga series, kickboxing class, or cardio machine and weight lifting combo, it may be time to explore not only other activities, but actual sports.

Many cities and towns have intramural leagues with continuous activity year-round. Activities like racquetball or squash develop great hand-eye coordination, require intense mental focus, and exercise the heart along with almost every major muscle group. These games can be played in groups of two or four and all year-round - sometimes in your very own gym. Equipment is not expensive, and court reservation is either free or cheap.

If being outside is more your style, you could join a running club. Many people like to play basketball or hockey or tennis. Not only will you develop different muscles, you will develop new skills and perhaps make some new friends.

Reaching a plateau in your routine is frustrating, but it doesn't need to stop you from bettering yourself. Trying a new sport, a new way of doing things, or training for a goal or event can help you bust right through that "been there, done that" feeling.