It’s natural to have those days or even weeks where you just don’t feel motivated to go all out in the gym.
So, to help intensify your workout, we’ve come up with a few tips to help make sure you’re making the most of your time and getting the maximum results.
1. Combine circuit training, strength, and cardio
Adding a station to your circuit that keeps your heart rate elevated will ensure intense exercise in between your strength exercises and keep your body guessing. If you target a different muscle group in each strength station, you shouldn’t need much rest between each exercise. This allows you to get the most out of your workout in a short amount of time, building muscle and burning more calories.
2. Have you gone to failure?
It’s important to push yourself to see if you can squeeze out those last, most challenging reps of an intense exercise. If in doubt, use a friend or trainer to spot you so you can focus on your technique. Lifting to failure will give you the mental satisfaction that you went all out and gave it your all. It’s also a great way to track your progress and see if you can beat your score in six to eight weeks time.
3. Grab a workout partner
A partner isn’t just someone to suffer through the workout with you. We know that having a training partner adds motivation to get to the gym, but they also encourage us to perform each workout with real intensity. You can support, encourage, and motivate one another, and you’re more likely to reach your fitness goals if you’re not going about it alone.
4. Food for fuel
The key word here is ‘fuel’. You’re likely to feel more hungry once you start training more often and with more intensity. Try not to think of it satisfying your hunger, but instead as fuelling your body in the right way to give it the nutrients it needs to recover and replenish muscle tissue, allowing you to train with intensity in your next workout. Lean protein sources, vegetables, fruit, nuts, and whole grains are great fuel for your high intensity training.
5. Time under tension
All exercises include a negative portion. For instance, the squat on the way down. Have you tried counting to five as you lower yourself down? Emphasis on the negative portion means you increase the time you spend under tension, making your body work harder, and adding control. You won’t be able to go as heavy as you normally would but it will help increase power, strength and core stability. It’s a win, win!
Note: Start with lighter weights and focus on the proper technique in order to reap the true benefit of the exercise and avoid injury. Our PRAMA Strength programme is now available for studios, offering the benefit of our trainers and workout partners. MORE INFO