Simple ways to increase your training intensity

Kick your workouts up a notch and increase your muscle gains with these tips:

Positive self talk is powerful

You believe what you say (and think) to yourself much more than what others say to you. "I am strong!"  "I can do it! "I will not give up," are phrases you should say aloud and to yourself throughout your training and throughout your day on a regular basis, regardless of whether you believe it or not. If you say it enough, eventually you will begin to believe it and act it. When you change the internal, the external will fall in line.  Words have power, so be persistent and keep the faith! 

Visualization is also a proven method of increasing intensity. See yourself the way you want to be and create an inward image of what you want the outside to portray.  Arnold Schwarzennegar, among many others, was an avid user and promotor of visualization. Get a picture of what you want to look like and put it up on your fridge, mirror, etc.. Envision yourself doing the workouts, succeeding, and looking the way you want to look. 

Try a Pre-Workout Supplement

Take advantage of the benefits of a pre-workout supplement, especially if your energy is dragging. It is designed to get you revved up for your workout, similar to a coffee effect (or just drink an espresso). A pre-workout supplement can jolt energy levels, stimulate focus, increase power and strength, improve hydration, and can deliver nutrients that can help preserve muscle tissue and switch your body to utilize more fat for fuel. 

Timing is Vital

Spending two hours in the gym isn't effective if you want to keep your adrenaline pumping and your intensity up.  Taking too much time in the gym could ultimately cause your desire for training to decrease. Limiting the time you spend in the gym to 30-40 minutes forces you to train at a quicker pace, rest and socialize less and keep your energy levels high.

You may also want to consider moving your training to first thing in the morning or lunchtime. This has two benefits: First, it will force you to train faster because of the limited time, and second, getting it done earlier in the day ensures that other things don't interfere with getting your workout done. After a long day at work, you may also have limited energy levels, mood and emotions can shift, and the temptation to say yes to other commitments or social outings can surface.     

Turn it on/Turn it up

Compile a high energy playlist to help get you energized .  Not only do your tunes help get you into the zone, but they also help you ignore distractions - like putting on audio blinders.  Music can help motivate you, keep you focused, and help to push you beyond your limits. The Rocky theme is a power favourite that can help you muster up strength you didn't think you had!

Don't Go It Alone

Training with a partner or a personal trainer is one of the best things you can do in regards to maximizing your results in the gym. Buddying up in the gym could be the number one way to keep the intensity high while workout out.  Having someone there to push and encourage you could be just what you need to kick your training into high gear!

Source: Muscle Insider

Susan Arruda