This article series and video companion is designed to help you get radical results with your body transformation. It is from knowledge and experience collected from hundreds of clients. For more information on how to succeed you can contact Omar at omar_isuf@hotmail.com.
Success Tip: When you train, train hard or don`t train. Don`t waste your time
We have the desire, we’ve developed a plan but without this element none of it matters. I’m talking about intensity. ROAR! Intensity is the reason Michael Phelps (American Olympian swimming championing) can eat 10,000 calories a day of junk and be ridiculously lean. Intensity is the reason why you can be on the stair master 40 hours a week (like a second job), eat 300 calories and still not lose any weight. It is what separates those who see results from those who quit.
Success Tip: Attack fat loss! Remember you are waging a war and you want to win! Wussing out will give you a wuss`s body.
Intensity is a beautiful thing: it produces more results in less time. Why wait to achieve your dream body when you can accelerate the process? Jogging in your neighbourhood does not count as an intense exercise. Neither does playing a sport (especially chess!). Here is what you SHOULD do:
Hierarchy of Fat Loss
This is under the assumption that a sound diet is being followed. This is the order of what you should be doing to achieve results.
1. Heavy Strength Training- To preserve or build lean muscle as an avenue of ramping up your metabolism (minimum 2 times a week)
2. Volume Dominant Circuits- To melt off fat and maintain lean muscle (minimum 1 time a week)
3. High Intensity Interval Training- A good idea to do as extra physical activity if you are tired of the gym (or to be done post work out)
4. Other forms of energy system work (cardio)- If you have extra time and want to burn additional calories
Success Tip: Intensity saves you time and gets your results faster.
Now this is very important to state: being intense and beating up on yourself are not the same thing! I see all too often people in gyms questioning themselves, doubting their abilities and the possibility of success. Don`t! Do not beat up on yourself. I call this the “Rocky Syndrome“ when you never think you are good enough. I`ve experienced it myself; you always wonder if you are truly giving 100%, whether you could have performed one more rep. You question your will. This is absurd. Training yourself into the ground isn`t the point- success is!
Success Tip: DON’T Beat Up on yourself, know when to exert yourself and when to recover
It`s no coincidence that my most successful clients are usually the most successful in their life as well. Its because when they work out- they train. Hard. They aren’t spending ten minutes at the water fountain talking about Desperate Housewives. They are doing burpees. Supersetted with jump squats. And frog jumps (and then usually puking but maybe I shouldn`t mention that…).
Success Tip: Intensity builds character so push yourself past your comfort zone
Remember be intense, stay focused and pursue the goal to the fullest. I`m not only talking about training intensely, but also using that same intensity to your eating habits and recovery. Are you zealous about getting your sleep, relaxing on off hours, and eating right? Intensity doesn`t mean yelling and screaming- it means quiet determination executed flawlessly and consistently. Use intensity to break through plateaus and see results- fast!
What is your type of intensity is in your training?
Related posts:
- 12 Keys to Rapid Fat Loss. A Guide to a Leaner You Week 2: Planning
- 12 Keys to Rapid Fat Loss. A Guide to a Leaner You Week 5: Focus and Faith
- 12 Keys to Rapid Fat Loss. A Guide to a Leaner You Week 4: Recovery
- 12 Keys to Rapid Fat Loss. A Guide to a Leaner You Week 1: Purpose and Desire
- 12 Keys to a Leaner You (Rapid Fat Loss) Week 9: Progression
