Intensity – Do you have it?!

INTENSITYa key word in getting results, and something many people never achieve.

I was at the gym today, and while sitting on the bike to;

a) “Cool down”

b) more realistically pause, and ensure I wasn’t sick, when

a girl came up that I used to work at the gym with many years ago. She was a Duty manager then as opposed to gym staff, so I’ll let her off, but she said she was just about to try a new workout to help her get lean, that was written by the Gym Manager/PT. I couldn’t help but say I wanted to look at it.

Now, when getting lean, your diet will be 70-80% of the success, but as we’re talking intensity, I’ll get onto this workout! This was the order;

1) X-Trainer – 15 mins @ some level – “It really doesn’t matter what level as this machine sucks – you’re not supporting your bodyweight, it moves in a fixed, weird, range, and next time you’re in the gym, look at the people using it…… it’s an easy persons exercise machine” I told her to remove it.

2) Treadmill – 15mins intervals – run hard at 8mph for 60secs, walk for 30secs. – “Now not too, bad but I said for it to be intense, those intervals suck. You cant run at max intensity for 60secs, and expect to go again at the same high level after just 30secs rest?! I got her to reverse those times, and even drop the hard resistance section to maybe 20secs, and up the incline!”

3) “Resistance Training” – There was sumo squats with weights, ball squats with OH Press, Seated Row, and DB Chest Press, all finished off with some crunches and plank. I changed all of those exercises, substituting most for bodyweight exercises such as pressups over the ball to lunge with OH press, to X-Body Climbers, putting some as tabata’s. Suffice to say I removed the crunches, got her putting some rotational work in to hit the whole “core” area, and moved all the reps and sets from the prescribed 3 x 15. Oh, and I also got her doing the resistance work first, and Intervals last.

The original programme above lacked any INTENSITY. Working without intensity is like those occasional grannies you see (no offence Granny) driving on the inside, or sometimes middle lane of a motorway doing 40mph – you’re going to get there eventually, but it’s going to take a bloody long time!! Put your foot down (whilst obviously sticking to the speed limit, stopping for rest breaks, and paying attention to other drivers!! 🙂 ) and get where you need to be quicker! By working out with Intensity you will place more demand on your muscles and your metabolism, and your body will transform in a much quicker timescale.

It is no wonder so many people leave gyms dis-heartened after spending months following a programme (and by yourself, which is often the problem – how many people will push themselves week in, week out?) which lacks any proper structure or intensity.

Another great saying is, “You can workout hard, or you can workout long – Who wants to workout long?!”

Get in, challenge yourself and get out, eat clean, eat sensibly and you’re results can’t fail to happen, in a much shorter time than most gym-goers!

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