Can't get your weight to budge? Here's how to ramp up your results

You just joined your local health club, bought the new workout gear, read the latest fitness magazine, and actually found time in your schedule to start exercising. The first few weeks were tough - sore muscles, early mornings, too many protein shakes, but at least the scale is starting to move in the right direction. So you continue with your routine, but the progress seems to slow and then stops altogether.

Frustration takes over and your goal of losing 15 pounds suddenly seems impossible. "What is going on?" you ask.

Adaptation. Your body is designed to adapt to situations it's faced with. Eat too many calories and your body stores them as fat. Fail to exercise and your body begins to lose valuable muscle. The human body will only adapt for so long to the same type of activity before it levels off.

For example, if your workout requires you to lift 25 pounds, your muscles will gradually adapt so they can lift the 25 pounds - but they will not be able to lift 50 pounds unless they are forced to do so. If your workout only challenges your heart rate up to 135 beats per minute, your heart has no reason to be efficient at 155 beats per minute because you never push it to that level.

So, if your current workout isn't making the cut, try the following tips to push start some new results.

• Track your workouts. By knowing what you accomplished during your last workout, you can better plan your next workout so constant progression is forcing your body to change.

• Change it up. This includes increasing the weight you're lifting, squeezing out a few more reps, choosing exercises you haven't tried before or decreasing your recovery time between sets.

• Feed your body. Proper pre- and post-workout nutrition is a must if you are trying to perform at your best. Snacks 30 to 60 minutes before and after a workout should include a protein, a simple carbohydrate and a fat source. An example would be a scoop of whey protein, 8 ounces of water, 1 tablespoon of natural peanut butter and half of a banana, all combined together in a blender. Skip these important snacks and your body will begin to break down.

• Take it outside. If the weather permits, enjoy a workout, run, or bike ride outdoors. Sometimes the best workouts require the least amount of fancy equipment.

• Find some motivation. A friend, family member, or fitness professional can give you the support you need to keep going. Knowing that someone is holding you accountable can make all the difference. So bust through your plateaus and reach your fitness goals once and for all!

• Joshua Steckler and Mark Trapp are co-owners of Push Fitness, a personal training studio in Schaumburg specializing in weight loss, muscle toning and nutrition. Contact them at PushFitnessTraining.com.