Studies show that high-intensity training is an effective way to increase the body's ability to rely on fuel from available fat reserves, which will allow you to train longer and have a positive effect on the body composition.
Intensification of training, not only helps to burn extra calories, but also challenges cardiovascular and muscular systems. The need to perform unusual tasks, in general, leads to large positive changes in physical form and productivity.
The following techniques can help you increase the intensity to help you maintain high muscle mass and a low percentage of body fat throughout the year.
#1. Increase the duration of the load
To grow, the muscles must be stressed. The level of load that you provide to the muscles is important. In excessively long trainings, the risk of injury and overexertion increases. But if you do not spend enough time under stress, the level of achievement will never be desired.
#2. Reduce the rest periods
The intensity of training is directly affected by the rest time between repetitions. If you are a powerlifter, your rest is about 3-5 minutes between sets, which allows you to develop the maximum amount of energy during the exercise.
#3.Use the superset, the dropship and the circular training
One exercise of 3-4 sets of 8-12 repetitions will definitely be enough for the development of muscles and the release of excess weight. However, for intensification, there are ways to add to the usual approaches of sharpness.
One of the best ways to make workouts more effective is to introduce supersets. They include performing two exercises directly one after another, without interruption. The transition from one exercise to another without gaps between them creates an excellent load for the heart and muscles.
#4. Way of thinking
There is a tangible difference between those, who want to achieve the goal, and those, who are ready to do everything to achieve it. When you are in the gym, the main task is to use the maximum possible weight, working with full efficiency to make the training hard. If you train constantly, at an inconsistent level, progress will come to naught.
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