how often do you change up your workout?

[runfree]

I was wondering how often you guys change up your workout routine in order to keep seeing results? 4 weeks or 6 weeks? I am coming up on my 4th week and really havent noticed anything and yes I have cleaned up my diet and still no increase in defiintion or weight loss. what am I doing wrong?

 

[LaughingWater]

You may not be doing anything wrong. It's possible that you may need more time to see visible changes. Also please keep in mind that some very good changes may not be so obvious (strengthening smaller, supporting muscles and keeping joints healthy and mobile).

I change things up every 4 to 6 weeks, mostly to keep things interesting.

 

[syzygy314]

I change every 4 weeks, unless I"m doing an STS rotation. Right now, I'm training for a 10K and mixing in bodyweight workouts like tabata and HIIT in between. Some of them focus more on strength and others on just high intensity cardio.

 

[kathryn]

I was wondering how often you guys change up your workout routine in order to keep seeing results? 4 weeks or 6 weeks? I am coming up on my 4th week and really havent noticed anything and yes I have cleaned up my diet and still no increase in defiintion or weight loss. what am I doing wrong?

What rotation are you doing?

 

[runfree]

I run 3 days a week, upper body wt workout 1x week, total body wt workout 1 x a week and a bootcamp that combines cardio and wts

 

[kathryn]

I run 3 days a week, upper body wt workout 1x week, total body wt workout 1 x a week and a bootcamp that combines cardio and wts

"running" can mean a lot of different types of workouts.
I'd suggest, instead of necessarity changing your whole rotation, tweak the runs a bit. Make one an LSD (long, slow, distance), to help train your body to burn fat as fuel. Make one an interval or fartlek or hill-repeat run. And make the third a steady-state run. (If you're not already doing that).

Did you increase the intensity of your workouts and/or the number of days of working out at the same time you "cleaned up" your diet? If so, your body may be rebelling against too much change too fast (it can see it as a threat, and go into survival mode, holding onto those fat stores).

 

[RapidBreath]

Are you eating enough calories? Do you get any yoga? Are you sleeping?

 

[morningstar]

I think I must have a hobby of creating rotations because I am always changing things up! For me, it's not so much about results as wanting to love being fit and active and enjoying what I do. Truth be told, I'm not very good at sticking to rotations and if my motivation level is lower, it gets even worse. I would probably do better just deciding the day before what I will do the next day.

I would say, in terms of results, you should be looking at how your clothes fit and your body composition, not weight loss. You want to lose fat, not weight.

 

[runfree]

I have been running the same distance for awhile now up until last week. I changed one of my runs to a walk,run interval ,when walking Im walking on an incline with the treadmill at highest elevation and then I lower it and sprint or 2 min then recover for 1 minute. I havent been sleeping very good lately, the allergy meds I take make me not sleep well at night and I started the different workouts a couple weeks before changing my eating, I started that last week so tomorrow will be 2 weeks but I got on the scale this morning and my weight was down a little. nothing drastic but I am pleased to see something at least. I want to lose another 6 lbs and get more cut in my abs and upper body.