Have you’ve ever felt a workout was too easy or the rest time was too long between intervals, it’s time to pick up the intensity and strengthen your mind and body!
At Lincoln Nutrition & Fitness we put a large focus on the benefits of high intensity workouts.
High intensity workouts are a great tool for burning fat and building muscle. We’ve been using this methodology for over 12 years with much success.
These workouts are generally very short and fast (less than 5 minutes), or may consist of short intervals with long recovery periods. When performed correctly, high intensity workouts will be the hardest, most grueling and most beneficial workouts you’ll ever perform. However, when performed incorrectly it’s difficult to reap the benefits of this methodology.
To attack your workouts at full intensity, try the following.
1. SET GOALS
Long term goals need to be set in order to understand why you’re pushing so hard. If your goal is losing weight or building muscle, high intensity workouts are perfect for you. Having the understanding that if you dig into the pain cave you’ll move closer to achieving your goals is highly beneficial.
Short term goals within the workout are also highly effective for pushing yourself. For example, set a number of reps you’d like to accomplish within your workout for the day. Having a number or a time set before the workout will give you a goal to shoot for and keep the intensity high.
As a member of Lincoln Nutrition & Fitness, you receive quarterly goal sessions with your coach. Take advantage of this time you have to help you reach your goals.
2. TELL YOURSELF YOU CAN!
“Those who say they can, and those who say they can’t – are both usually right.” Approaching a high intensity workout with a negative mindset leads to cruising through the workout. Approach your workout with a positive attitude. Tell yourself, I can do this, or I’m grateful for the opportunity to be able to do this today.
3. FOCUS ON ONE REP OR ROUND AT A TIME.
Don’t let the entirety of the workout creep into your head. Dial in on the task at hand. By focusing on one rep at a time you’ll remove thinking about the remaining work.
4. COUNT REPS POSITIVELY
Discover the power of simply counting, ‘one done, two done, three done…’ etc., rather than ‘one, two, three…, etc. This counting method has proven highly effective for staying positive and continuing to push through workouts.
5. CHECK YOUR EGO.
Often we have clients who feel as though they won’t benefit from the workout unless performed as prescribed. Modify your workouts for intensity by performing them with lighter weights, less reps, or movements you’re able to perform efficiently.
6. FIND COMFORT IN THE PAIN CAVE.
High intensity workouts are designed to make your muscles and lungs burn. Fight through the pain, tell yourself it’s good, and understand you’ll get to rest when it’s over.
7. FOCUS ON YOUR TECHNIQUE.
When your mind is occupied with something else you forget about the discomfort, and great technique will lead to consistency, translating to higher intensity and better results. This one is often overlooked when intensity is involved. Be sure to develop good form and technique first and continually check in on your form as the intensity increases.
8. TAKE YOUR MIND SOMEWHERE ELSE.
Think about your kids, being on the beach, how great you’ll feel when you’re done, or my favorite, positive thoughts. Distracting your mind from the discomfort helps keep you in the pain cave.
9. NOURISH TO FLOURISH
Nutrition cannot be overlooked. You’ll find that if you’re eating whole foods, lean meats, vegetables, fruits and nuts & seeds, you’ll be able to take your workouts to the next level.
High intensity training is a necessity for a healthier, stronger, leaner body and longevity. From strengthening your whole body, to improved conditioning, the health benefits are beyond comprehension, so get out there and feel the burn!
At Lincoln Nutrition & Fitness, we offer you both nutrition & fitness coaching, from personal training to group CrossFit classes we have the keys to help you reach your goals!
Our personal trainers and group coaches value lifting weights, and using multi-jointed, functional exercises performed at high intensity. You don’t have to guess what to do!
Schedule a free consultation with a coach to see how we can help you with your goals!
COACH EMILY