Lets face it your body is a smart machine, if you want to be a champion especially in the sport of bodybuilding you have to continuously push yourself in EVERY way. The only person you compete against is yourself. The only person you have to stay ahead of in the game is yourself. To do this, it really boils down to just two things: master the art of listening to your body and master the art of not allowing your body and mind to adapt to your training and eating programs.

Athletes and the general fitness buffs lose their desire and motives for two reasons: boredom and lack of results. Boredom in the sense than their bodies gets use to a certain pattern of exercising and sooner rather than later adapt to that pattern. When this occurs results do not. When we are not mentally and physically pushed we end up staying at a certain level or worse give up on ourselves. This does not have to happen!

On a personal note, I have averaged five days a week exercising and won many bodybuilding championships by doing half the weight and exercises in half the time that most do. Why? Because of one simple rule; never allow your body to adapt to your program.

However, there are many of you who do the opposite and change things up too soon and too often. You don't see results in a short period of time so you change it up. At the end of the year, if I would ask you, What works for you? You could not tell me, because you are confused with all the things you've tried. There is a fine line of when and what to change. Here are some suggestions on becoming a champion in any sport when it comes to mastering the art of adaptation:

1. Design your workout programs in twelve week cycles You could also call this periodization training. Your body works in cycles. Any more than twelve weeks and your body and mind get use to the pattern of your training.

2. Have a rest period between programs It is very important both physically and mentally to take a break to recuperate. This may be hard to do, but pays dividends down the road. Remember More is not better!

3. Vary intensity levels on both cardiovascular and weight training workouts This continually pushes your body to grow and improve. Monitor heart rates and keep a good flow in your weight training workouts.

4. Set a time frame to your workout session This forces you to push yourself and not allowing your body to get in a rut. Do not allow your workouts to become a job to do. Enjoy it!

5. Alternate between machines and free weights Your body even gets use to equipment, reps and order of exercises. Change up once a while.

If you want to be a champion, these things must be incorporated into your workout plan. If you are afraid of change, experimenting or failing you will continue on the road of metiocracy. However, if you want to be a bodybuilding champion you must think outside the box!

Greg Ryan

Greg Ryan is a high profile fitness expert and former employee of Kathy Smiths. Body building champion, public speaker and personal trainer to the stars. He is a best selling author of the Changing from the "INSIDE OUT" through real behavior change, smart eating and effective exercising.

Greg also is CEO of two successful weight loss and behavior change companies in Louisville, Kentucky. In his spare time he runs an internet weight loss e-book website.