Are you a busy woman who wants super results? Getting ready for summer clothes? This number one fitness tip is so simple and yet it makes all the difference when it comes to your results.
I believe that you deserve the results that you desire and so you should get the best results possible from the time that you invest in exercise. The simple fitness tip has the ultimate power to transform everything for you…
Your results are measured by the intensity you put into a workout.
In other words, you get what you give when it comes to exercise and results.
When you simply go through the motions, while staying in your comfort zone, then results will always be a hope for tomorrow and not today’s reality. It is important that workouts remain challenging and continue to work on progress over time thus reducing the likelihood of regression. In order to make progress, you must give your body a new training stimulus, and then during your recovery your body willadapt to the training stimulus by changing. In simple terms, results happen!
What does intensity mean?
Intensity is a measure of how much energy you’re expending while exercising. The harder you push yourself, the higher your intensity. Without digging deep and giving it your best, the workout has low intensity and your results will not flourish to what you desire.
However this does not mean that you should go so hard it hurts in a workout. It all depends on the type of workout that you are performing to the type of intensity that is put in.
For example, the intensity of a leisurely walk compared to an interval based sprint session will be very different, yet both can yield great results. Performing a kettlebell swing for 50 repetitions timed compared to squatting a heavy weight for one repetition, will have different intensities but create fantastic results. It all depends on what results you want and using the right type of intensity to get to your end goal.
When performing at a higher intensity in workouts it should be planned with a good structured programme to ensure your body is feeling good, to avoid too much stress and to get the body composition results you want.
Words of warning: We all want results fast, but going too hard, too quickly puts you at risk of injury, both short-term and long-term with chronic overuse injury. More training volume is not the answer in most cases. Intense training, done in a small amount, works really well for boosting results. Never sacrifice proper form in favour of intensity, as soon as form drops, take the intensity down a notch to ensure you are doing the movement correctly.
The Benefits of Intensity
- Time saver. Implementing a higher intensity workout allows for a shorter workout time. As you are pushing your body more in that period of time it is more energy effective, burns lots of calories and boosts motivation. When you are short for time it is perfect for a fast, efficient workout to get fit, lose fat and build muscles.
- Rid the rut. A higher intensity workout will help to get you out of the fitness rut. If you have been running the roads constantly or attending the same fitness class, then adding a dose of intensity may be just what you need. If you are becoming very bored of exercise then add interval training to your week.
- Fat Loss. When intensity is used correctly you can achieve great results with shifting your body composition to a leaner body.
Example Workout: Superset with an interval finisher
Two exercises are paired together; do them back to back for a total of 4 sets per exercise with minimal rest. Then move on to the next set of a and b.
1a. Walking lunges x 10 each side
1b. Squats (bodyweight or barbell) x 10
2a. Deadlift x 10
2b. Back extension x 10
3a. Bench press x 10
3b. Bent over row x 10
4a. Shoulder press x 10
4b. Bicep curls x 10
8 sets, 20 seconds work, 10 seconds rest:
Then 8 sets, 20 seconds work, 10 seconds rest:
Burn fat faster, workout quicker and enjoy the turbo charged results for a super body!