Get Fit Get Lean

When you exercise there are many factors that directly influence your results.  Obviously nutrition is probably the most important. Most people will at least try and improve what they are eating because they know they have to get results.  Ignoring nutrition will definitely be reflected in the results that you get.   So don’t overlook it like so many people do!

[She has NOT overlooked anything when it comes to exercising!]

But one thing is often overlooked from people’s workouts. They think that they are using this thing but aren’t.  They keep working out but the results don’t show or are inconsistent at best.  Some people never have this thing all and others only have it if they feel like having it.  The truth is we all have this thing and it is FREE to use every time we workout. We just have to make the decision to use it.

Intensity:  The Key To A Productive Workout

WHAT’S BEEN MISSING IS INTENSITY! (Doesn’t that sentence look intense?!?!)  How many times have you seen someone walk around the gym like a zombie?  Going from machine to machine, taking their sweet ‘ol time and talking to anyone that will listen.  Is this how you are supposed to exercise?  Is this helping you improve your health and appearance?  Probably not.

Using intensity in your workout is vital to getting the most out of the effort that you are exerting.  Going through the motions does not count.  Anyone can go through the motions.  You owe it to yourself to give the best and most intense effort every time you work out.  It is the only way to get the results that you want and deserve.

How Intense Should I Be?

Now by intensity I don’t mean that you have to run from exercise to exercise like a crazed spider monkey.  Going 100 miles per hour when performing the exercises doesn’t mean that you’ll get in better shape faster.  But I do mean that you should be laser focused on what you are doing.  Your mind should be concentrating on the muscle group that you are working on, visualizing you performing the exercise.

[You shouldn’t have to think and act like this when you are exercising!]

In your minds eye, see yourself performing the exercise.  Do it in a manner that is as efficient as possible in the best form and technique that you can.  Be focused on nothing else.  That is intensity. If you feel like screaming, grunting or groaning then by all means do it.  But don’t forget to concentrate your efforts on what you are doing.

A Quick Checklist To Follow To Insure You Get The Most From Your Workout

Since you are already spending the time in the gym you might as well get the absolute most from the time you are there. Make sure you are not just spinning your wheels and showing up because you are paying for it.  Use this little checklist as a quick reminder of what to do when are working out.  Then it is up to you to show up, lace’em up and get to work!

1. Nutrition – This is the foundation of your exercise program.  Keep track of what goes into your body.  Make sure you know if you are getting enough to eat or that you’re burning enough calories.  A food log can help you clarify what’s going on and help steer you in the  direction you need to go.
2. Intensity – Don’t Overlook this!  Be focused like a laser beam.  Concentrate on nothing but your workout.  Don’t spend too much time between sets just sitting there.  Think about what you are supposed to be doing and do it.  Perform each exercise with meaning.
3. Variety – Strength training, flexibility and cardio workouts all need to be mixed in.  Vary your exercises so your muscles don’t know what is coming next.  This will keep workouts fresh and exciting and keep you from losing interest.
4. Consistency – Once a week is not consistent.  Schedule workouts and stick to the schedule.  Small steps made over time can produce great results.  But you have to make them consistently or it will always be one step forward and two steps back.
5. Tracking – Keep track of your workouts.  Know how much you bench pressed six months ago so you tell if you are improving.  Get some benchmark numbers – how long a mile run takes, max front squat, max dead lift, etc – and refer to them regularly so you can tell if your work is paying off.

Keep this checklist in mind when you start exercising.  Missing one or two of these could derail your plans and delay the results you are working so hard for.  Make the most of the time that you spend in the gym by making sure you put INTENSITY into your workout.  Only you can control this.  So make the decision to use it and reap the benefits of your hard work.

Be awesome in all you do,

David