Friday, January 25, 2013
It's about INTENSITY!
Some of my friends, co-workers and acquaintances are shocked when I tell them I only spend an average of 1 hour in the gym, 6 days a week. Many assume that I spend 2 or 3 hours a day in the gym!!! WHO HAS TIME FOR THAT?? I definitely don’t and if you are are a person on the move, YOU probably don’t have 3 extra hours to spend in the gym either!
It is surprising just how many are under the misconception that time in the gym is more valuable than intensity! If you are smart about your workouts, you can achieve your weight loss and /or strength goals with 60 minutes of gym time or less. Here are 3 key things to remember in order to get the MOST out of your time at the gym…
1. WORK HARDER NOT LONGER- Intensity is the KEY! In order to get the most out of your workouts in the shortest period of time you must turn up your intensity. Every repetition should be complete with your best effort! Take enough time to be sure you are using correct form, but DO NOT move slowly through your workouts. If you are lifting, choose a weight where you can JUST BARELY complete your assigned number of reps and power through your sets. If you are doing cardio, push yourself using maximum effort and use intervals every chance you get!
2. GET THE RIGHT SUPPLEMENTS- There are many supplements that can set your body up to be the fat burning, muscle building machine that it was created to be. Vitamin and mineral supplements help lay a foundation so that when you push your body, it can respond and function at it’s best! At the very minimum, incorporate a multi-vitamin and fatty acid supplement into your daily routine. If you are strength training, think about adding in BCAA’s, Glutamine, HMB and protein powder into your routine as well to set yourself up for optimal results. Check out Top Secret Nutrition’s product line! I love their whey protein and BCAA powder. Also, check out www.HMB.org to find out more about supplementing HMB.
3. KEEP YOUR EATING IN CHECK- Eating clean is essential to a successful weight loss and strength training program. Consistency is the key and “balancing it out” NEVER works! Instead of eating a donut a day and thinking that your evening run will even out the calories, find clean foods that you love and eat those consistently. Make your workouts can be something you enjoy, not something you have to do in order to burn off your bad choices. It’s completely fine to have a treat meal once in a while, but a daily treat or cheat will sabotage your efforts and keep you away from your goals.