Archive for October, 2011

Part II:

Learning and knowing you fitness level can give you the data needed to add intensity to every workout. On my last post I received an awesome comment from Pam. All of her words was so encouraging and real. But her last ones stuck to me the most.

 “The INTENSITY, that comes internally, is making the whole journey fun.”

Pam hit it right on the nose. Intensity starts from the inside and consumes what’s on the out. Intensity not only will enhance your workouts, but it will enhance your attitude, your self-perception, and your fitness courage.


The first step to applying and analyzing your intensity is to know your fitness level. How can you know your fitness levels?

By documenting every rep, set, weight, time, mile, etc.… for every workout. This will give you the data needed to know your fitness level and to add intensity to your workout. Each and every workout will be a self-challenge to do and be better. You can increase the weights, increase the reps, change the time to complete, or any modification. Those simple workout changes will require more intensity to complete. It doesn’t take much to do the same workouts, same reps, same mileage, or same pace. Your body locks into that mode and learns how to endure. Adding and modifying your workouts requires an earnestness of purpose to achieve, “Intensity”.


The second step to applying and analyzing your intensity is to know your fitness goals.

What is your fitness goal?

An archer cannot hit the bulls eye if he doesn’t know where the target is.” Setting fitness goals are vital. It gives you something to aim at. So what is your goal? What do you plan to achieve? When do you want to achieve it? What is your desire outcome? Do you want to loose fat and retain muscle? Do you have an event in which you want to slim up for? Are you getting ready to compete in a fitness competition? WHAT IS YOUR GOAL?

Knowing your fitness goals sets your workout target. Your fitness goal allows you to develop, strategies, and plan for success. Each and every workout can be tailored and designed for your goal. The goal and time expected to accomplish will give you the knowledge to know how much intensity to apply. If your goal is challenging and you have a short time for accomplishment. You would add more intensity to your workouts. If you have more time for accomplishment, you can decrease the intensity and slowly increase intensity the closer you get to your targeted time. Intensity is like the gas paddle for a car. The less you press down on the paddle the slower you will go, you will burn less gas, and it will take longer to get to your destination. The more you press down on the paddle the faster you will go, more gas is burnt and you will arrive at your destination quicker. If you do not press down on the paddle, all you will do is set in idle, going no where. Do you see how important it is to know your fitness goals?

Are you ready to go for it now? Are you read to get the results you deserve? Are you ready to express great zeal, energy, determination, or concentration? Are you ready to exhibit strong feelings and/or an earnestness of purpose to achieve your fitness goal? Are you ready to have fun like Pam during your fitness journey?

All you need is to add Intensity. All you need is earnestness of purpose to achieve.



Are not getting and seeing the results you desire from your fitness plan? Are you bored with the same workouts? Have you hit a fitness wall and your body has not improved? Do you have stubborn body fat that will not go away?

Allow me to encourage you. You can get the results you desire. You can have fun working out and get pass that fitness wall blocking your improvement. Stubborn fat can be defeated. All you need is “INTENSITY“.

If you have seen any fitness infomercial, worked out with fitness DVDs, or exercise at a gym, you have heard the word intensity. You hear it in phrases like: add more intensity, dig deeper, go 110%, and go hard or go home. What are they saying? What does intensity really mean? How important is intensity for my workout plan? How can I be confident that my level of intensity is appropriate and applicable for my fitness goals?

Intensity Defined:

Webster defines intensity as the quality or state of being intense. It is a mental and physical state of expressing great zeal, energy, determination, or concentration. Exhibiting strong feelings and/or an earnestness of purpose to achieve ones goal. Working out requires more than just the movement of weights or resistance. It requires more than just hopping on a bike, jogging on a treadmill or stepping on elliptical. Working out also requires intensity. Intensity is the ingredient for improvement. Intensity improves conditioning, improves results, and improves confidence.

The importance of Intensity:

I have heard this time and time again: “I am not seeing any results from my workout plan”. I usually respond with these questions: “How often are you working out and how intense are your workouts? Are you giving a lot of energy during your workouts or are you going through the motions?”

Going through the motions can get you from point a to point b. But ask yourself what did you gain during that process. Of course in the beginning of your fitness journey you obtained some results by going through the motions. But your body is a very smart machine. It will adapt to your workouts. The more your body adapts to your workout the less results you will see. Intensity destroys body adaptation. There is no way for the body to adapt to proper and smart intensity. Intensity is the mental part of working out. It is as important as the exercise equipment, the personal trainer, the weights, and the fitness instructor. Intensity is the catapult to the next level of fitness in you. A workout plan that does not have intensity is a workout plan that will eventually lead to no results.

Intensity Application and Analysis:

Let us now see how we can apply and monitor our workouts for intensity. Intensity levels will vary for everyone. The intensity level for world-class sprinter will be different from a marathon runner. The intensity level for a body builder will be different from a power lifter. The intensity level of an individual that just started to workout will be different from someone who has been working out for a while. You get it?

The first step to applying and analyzing your intensity is knowing your level of fitness.

To Be Continued on next post: FitnessShock Exercise 101: Intensity Part II – Learning your fitness level and using that information to increase your workout intensity for ultimate results.