Thursday, March 7, 2013
Kick up the Intensity = Faster Results!
Too many people go to the gym with a ‘do whatever’ mentality and these are the people who never see positive changes in their bodies. You’ve probably seen them talking on their phones, texting, conversing with others for an extended period of time. Typically these people go to the gym for the camaraderie or the atmosphere. But you aren’t one of these people! You go to the gym with a ‘get it done’ attitude. You get in and get out once your workout is complete. However, you have reached a plateau and are no longer seeing results. Are you really giving it your all in the gym? Give these easy to follow tips a try and watch your results kick into overdrive.
1. Pick up heavier weights – You can’t use the same weight all the time. Schedule heavy days that focus on strength and light days that focus on speed.
2. Take shorter rest periods – Taking shorter breaks can help keep your heart rate up and burn more calories. The shorter rest periods can also help build more muscle.
3. Superset – This is a simple technique used to increase intensity by combining two exercises that are performed back-to-back with no rest in between. Opposite muscle groups are usually supersetted together, such as chest/back or biceps/triceps, etc.
4. Try circuit training – Circuit training is a great way to up the intensity in a routine. Simply perform a series of exercises consecutively with no breaks at all. This works best with a full body routine. Pick an exercise for each muscle group…choose a weight you can perform for 10-12 repetitions… work your way through all the exercises with no break in between them. Take a 2-3 minute rest then repeat the circuit. Perform 2-3 rounds to work up a great sweat and burn a lot of calories.
These are simple yet effective tips that can be applied to any routine. Just remember that you can always push yourself a little bit harder, ride a little bit farther, and sweat a little bit more.