Faster Results with Higher Intensity
Beach season is around the corner and it’s time to really dig deep and push yourself to the next level. But the question may be, what’s the best way to get to the next level, and how do I get there as fast as possible?
Well there is a risky way or a smart way to do this. Some may think we can just jump to an advanced resistance training workout, or an advanced cardio class to accelerate our results. But is this the smart way?
Jumping two steps forward may actually take you four steps back. The problem with jumping ahead to a workout that is too advanced for you is that it makes you highly susceptible to injury. I know, I know, this seems like it will really be a test of your patience right?!
Think of it this way. By moving up your level of intensity gradually you allow your joints and tendons the time to strengthen and prepare for greater intensities ahead. This is a pretty serious and common problem. Many rush this part and push their body beyond the safe level and that’s why back, knee and shoulder injuries affect over 70% of people who workout. These kind of injuries can not only set you back several weeks but can also become life-long issues if not dealt with properly.
So how do you know what is the right intensity for you? There are a couple guidelines to go by.
Firstly, if you’re a beginner or getting back into the swing of things then pushing yourself to the max is not a great idea. Instead, it’s important to go a little shy of this to allow your body to physically adapt and strengthen. Give your body at least 3-4 weeks for the adaptation phase to whatever exercise you are doing. If weight training is the focus here then say your max rep count is 10. The 9th and 10th rep should be pretty difficult but not impossible.
On the other hand, what if you’re in the intermediate to advanced level (having worked out for at least 2-3 months consecutively)? In this scenario, you want to keep doing your best at outdoing your previous workout. If you’re aiming for 10 reps, then the 10th one should be almost impossible to complete.
Regardless of your level there is one more factor which can indicate how intense you should be working out. This is the soreness rule (where we’re referring to Delayed Onset Muscle Soreness). For most people, 24-48 hours after their workout they are quite sore, but by 72 hours their affected body part has healed and is ready for high intensity workouts again. If you notice that after 72 hours you are still too sore you know that you have over-stepped your intensity level.
One thing to keep in mind with all of this is that increasing intensity does not necessarily mean just increasing the weight, or the duration of the exercise. Intensity can also be implemented by adding in variations to each exercise. For instance, if you always do bicep curls with dumbbells while you’re standing up, trying them on an incline bench or even doing them while balancing on a bosu ball can be a great challenge! This variation is what gives you the real edge!
For the best results, also remember to switch up your routine every 6-8 weeks. Your body has the incredible ability to adapt to any stress you place on it, and your regular workout routine will become quite stale after about 6 weeks. Get faster results by switching it up and you’ll also keep it more interesting which will help fuel your motivation. (Hint: You can go to the workouts and training section of this website to look for a variety of training plans for both women and men, and I’m adding more all the time!).
Supplements to Increase Your Intensity
No matter how much I tell my clients that patience and strict diet is key, many still want to try supplements to help them increase their intensity and give them a little faster results. Remember my point above about taking things a step at a time but here are the top selling and most reputable supplements when it comes to increasing workout intensity:
- Top thermogenic supplement in the market: USPlabs OxyELITE Pro
- Pre-workout Energy Complex: Gaspari Nutrition SuperPump MAX
- Energy Booster: Muscle Pharm Shred Matrix
- Zero Calorie Fat Burning Drink: VPX Redline
Have any questions about getting faster results with higher intensity? Please leave a comment below…