The whys I’m talking about are intensitY and consistencY. The combination of these two concepts are paramount when it comes to great results if youre going to put the time in- and time is something you don’t get ever get back.

Definitions of intensity include “high level or degree; the property of being intense” or the like. Lets just say we use intensity to bust our humps in the gym and not waste time during the process. How do you get intense you ask? Easy. Use enough weight to actually make yourself work to move it; and at a good pace. A key here is not too much weight. Super-slow? By all means if you want super slow results, go right ahead- efficient use of our time is a biggie here. 

DON’T quit your set too soon. Usually this falls in the 8-12 rep range. It hurts, absolutely. This is your body’s healthy reaction to stress and it is starting the process to make more muscle to protect itself. The reward is a faster metabolism and newly formed muscle that loves to eat fat around the clock. All too often I see trainees wasting time by A) not using enough weight, going too slow and/or quitting the set too early B) Using horrible form. Symptoms of an episode of intensity include: elevated heart rate, a healthy burn in the targeted muscle group, being oblivious to whatever is going on around you and sweat on your brow.

By the way, intensity doesn’t just apply to weight training. If you ride a bike, walk, whatever.. do so with some good pace and intensity. Your benefits will multiply and you’ll see results faster. Now for consistency: Do what we just talked about EVERY time you exercise. Sure you have off days. Just make an effort. The take home message? Any exercise is better than none at all. But if you apply just some intensity on a consistent basis you’ll start to notice a body hidden under your current one that is trying to get out.

Help it emerge faster with the double-whammy of consistency and intensity.

Give your body no choice but to improve.