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Stephen Cabral, CPT/CSCS is the author of Fatlossity as well as founder and director of FitLife by StephenCabral.com. The Diet.com video contributor has been an active member of the fitness and personal training community for over 10 years. His passion has led him all over the country in pursuit of continuing to further his education, certifications, and health & fitness philosophies.

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Fit Life with Stephen Cabral
by Stephen Cabral, Fitness Professional

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There comes a point when your workouts just don't give you the same "boost" that they used to...

When that time comes you have 2 options:

1. You can either completely switch up your program and begin varying your exercises, weights, reps, rest time, or varying other factors.

2. You can take the exercises you were previously doing (that have now gotten easy) to the next level.

We're going to focus on the 2nd option today, since it's easier to implement and anyone can do it, regardless of their training expertise.

It's important to keep one key point in mind as you progress along with your exercise programs: You must continually change your program (every 4-6 weeks) in order to stimulate further body transformation changes.

Remember, your body adapts quickly and what once worked for you will begin to have less and less effect as the weeks pass. Just think about how you initially get sore from a brand new workout and then that same feeling subsides over the weeks...

Now, I'm not advocating you exercise to the point of feeling sore or achy, but this point does reinforce the idea that changing an exercise or the rep range will force your muscles to adapt in new ways.

Here are 3 examples of how to advance your exercise programs:

1. Stand Up!

If you're doing seated exercises, stand up and do them! For the most part, I NEVER recommend anyone to sit down while exercising (I'll write more on this later).

Obviously, if you're doing some ab crunches you aren't going to do them standing ...    Continue

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@ 10:24am ET on September 18, 2012 Remember to master both the burpee and the kettlebell swing before combing the two!
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