Challenge = Change


Our bodies are master adapters. The more we challenge them the more they
change to accommodate those demands. The good news about this is that if
you continually challenge yourself, your body will change. The bad news is
that if you don’t continually challenge it, it will stop changing and may even

5 main ways to change for more challenging workouts:

How hard are you pushing? Do you push yourself to the MAX
each workout? Do you only ever “go through the motions”—social exerciser?
Do you vary your intensity to get different results? Do you like to
take your time? Do you like to “get it done”?

How often do you work out? How often do you lift each body
part? How often do you do intervals? How often do you do other fitness

How long do you workout at a time? How long are your lifting sessions?
How long are your intervals? How much other time do you devote
to fitness activities?

What type of activities do you do? Do you cross train? Are you training
for a certain sport? What lifts do you do for each body part?

#5-Rest intervals
How many “rest” days do you take? How much time between
each lifting set/exercise do you do? How much time between hard intervals
do you “rest”? How much time do you “rest” each day? Do you purposely
take time to “de-stress”?

“The path of least resistance leads to a poor reflection in the mirror.”



18 Replies to “Challenge = Change

  1. love it!…..lower body day today…and really pushed on every exercise….60 lb leg curls…100 lb leg ext…..90 lb squat and deadlifts…c’mon change!

  2. I run every day 4 miles. My foot is now healed from the marathon, so I am moving back into long runs. I usually take 2 days off from lifting weights.

  3. it is so easy to get into a rut.

    i just had a heart to heart with myself about that.

    i will wear my heart rate monitor and really work the intervals.

    oh, did you read the remarks by Jillian Michaels on how she doesn’t want to ruin her body by having a baby. hmm. maybe she should read your site!

    never give up.

  4. I l-o-v-e- “leg days”! Today, my whole lower body aches, but it’s a good ache! And, I am 1 lb UNDER my goal weight! Time to set a new goal….I’m working in small increments! THANK YOU BUFFMOTHER

  5. I recently started doing sets of crunches (anywhere from 30-100, depending on the crunch) in between each set of lifting. It’s really changed my workout! I work up a really good sweat, then follow it with cardio. I’m really enjoying it!

  6. Thanks for the mini challenges! They’re great…Did the 100 lunges and really worked out my legs and butt!!!

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