Fat Burning: Training Intensity

The key is simply to train intensely. Check out those who work hard at your gym. Their programs appear to be random and even the way they do some exercises may not be form-correct, yet they are making serious gains. Why? Do they yell, grunt and get emotionally pumped to make heavy lifts? Do they make faces, sweat and curse? These are people who are training intensely – they know that to make advances, you must – at some point – work to failure during your routine. That is the only way to know for sure you are really getting a workout. Trying to estimate 75% of your maximum effort is just impossible since your ability to lift given weights changes daily.

Without stressing your muscles they will simply not grow – you may be fitter, toned and somewhat stronger, but you will look little different that when you began your exercise program.

Does that mean you slap on the plates until you can get another rep? Not at all. Increased intensity can include:

In fact, a combination of these things used on different days will probably be more effective since it will be harder for your muscles to adapt thereby causing more muscle fiber recruitment, i.e. growth.

You must also listen carefully to your muscles and joints – don’t ever work hard injured. You should feel the burn in your muscles, not the joints. A little pain is normal, but it should be during the warm-up sets, not the heavy sets. Working when very sore from a previous routine is also not helpful since you are tearing down your hard won progress.

As you work up to higher weights things like form, warming up and stretching become more important – don’t forget them or you may pay with a long lasting and painful injury.

Look up the proper form on the Internet for each exercise and use the one that seems most comfortable for your body. One size does not fit all – we all have different limb lengths, muscle attachment points and sometimes old injuries to nurse. Working with a good instructor is even better.

Don’t be afraid to add weight – you can’t increase your chest size much bench pressing 135 lbs. – if you’re male, that is. Going for a new personal record everyday is also a mistake, but once a month you should push yourself to get a few big reps at each exercise. This will accustom your body to dealing with heavy weights and it will automatically make the physiological adjustments to deal with it.

Missing a lot of workouts will also effectively negate your intense workouts – you can miss a day here and there, but three good workouts per week are the bare minimum to maintain what you have, never mind serious growth.

Patience is key – an inch a year to your body measurements is about the best you can get – don’t try for more. If you’ve ever noticed the before and after pictures of ripped men with large muscles who claimed to have achieved this in ridiculously short times, note that they already had the size beforehand, they just burned the fat off and pumped up some.

Don’t forget proper nutrition – many people try to lose weight and grow muscle at the same time. Remember: you want to gain muscle and burn the fat – eat accordingly. If you don’t, you may hit a wall and become lethargic, tired and weak. The next stop is an injury and or a premature end to your exercise program. Whey protein powders are worth looking at if you don’t have the time to prepare high quality meals.

It’s not necessary to make faces, shout and act crazy to gain muscle – but it may help and it will give you an idea of just how hard you need to be working.

More about HIT here: www.drweitz.com

Another: www.exrx.net

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