Frank Mikulka's

Weekly Fitness Tip

April 18, 2004

I’ve been working out just under a year now. I see results, but lately, I’m at a standstill. I need a jumpstart to progress and make some changes. (Jamie, Carle Place)

You don’t reveal your age, your program, or your present diet. But I’ll give you the basics and you can apply it to your needs.

  • Strive to increase your weights gradually to achieve progressive overload. As a result you will recruit more motor units and increase your Type II muscle fibers for growth.
  • Keep a balanced workout program: exercises for total body, rep scheme (6-10 reps for growth), rest in between workouts for recovery, and developing joint and connective tissue strength
  • Change your workouts every 5-8 weeks to keep it fresh and challenging to your muscles. You don’t want to get bored doing the same old routine. The body is adaptive and when it becomes routine, so do you!
  • Eat a nutrient dense diet, like a person who wants to look fit and put on muscle.
  • Do cardio to burn fat.
  • The formula is increasing muscle mass burns more calories with a faster metabolism which reduces fat, so that you get more definition.

Listen to Frank Mikulka’s Weekly Fitness Tips every week on Debbie Mandel’s Turn On Your Inner Light Show every Sunday morning from 7:30 to 8:00 AM on WHLI 1100 AM. Also available on