Intensity is defined as the magnitude of energy that you put out. In physics it is the strength of the source of energy , such as light, electricity or sound. For our purposes it is the mental energy that you put into your physical efforts while training- not just the physical efforts themselves. You can go through a workout in one of my training sessions, get sweaty and burn calories, but to make maximum gains you need to put out a higher degree of energy. And that higher degree of energy is called “Intensity”.
You’ve seen those loud folks on the floor grunting and groaning, and looking as if they’re in a horrible amount of pain (which they are), yet they continue to push through until the training session is over. That is intensity! When you see someone go outside, or run to the rest room and vomit and then come back onto the floor- THAT is intensity! When you see someone lying on the floor breathing heavy, not wanting t move after training- THAT is intensity! When you see people screaming at their partner to keep going- THAT is intensity!
Intensity works.
When you’ve had a long day, not enough food, something tragic in your life, intensity will keep you going through your workout but it will also help relieve stress! Intensity will allow you to focus when there seems to be too much on your plate at work or home. Intensity will also help you get a few extra reps in push-ups, squat jumps or burpees. It will help you get up a few extra pounds when lifting weights than you normally wouldn’t be able to move. Intensity keeps you mentally and physically focused on the present- which is a form of meditation by the way. Intensity works.
Here are a few ways to develop and use intensity:
One, talk to yourself. Do so in a motivating way, not in a belittling manner. You’ll want to say things like “c’mon, you can do this!”, “2 more! Do 2 more!” If you need to scream these out, then do so! Whatever will get your adrenaline pumping- do it!! (don’t say “what’s wrong with you?! You suck you little wimp!”
Two, get angry. Yes this can be positive. Look, we all get angry- that’s why there is a name for the emotion! You get angry at your boss, significant other, coworkers, classmates, neighbors, friends, etc. So take that anger and direct it at the heavy bag, the weights or in your functional training sessions. Anger can be used as healthy fuel for a workout that might have been otherwise plane-Jane! By directing that anger in a healthy manner, you’re allowing yourself to express it and get rid of it rather than holding it in and taking it out on others in an unhealthy fashion. By the end of the training session, you’ll feel better and the degree of anger will be far, far less than it was in the beginning of the session.
Three, get someone else to talk or yell at you. I know that when I have my wife Mary spotting me in the gym I work twice as hard- for 2 reasons. One is that she coaches me through the set by saying things like “c’mon, you can do this!”, “focus John”, “You have 2 more” or “I want one more”. By having her talk me through the set I stay more focused and driven. The other reason is that want a “good job” from her at the end- it’s a reward that has no price tag.
Four, think of your goals. Something has to drive you to come into my training sessions each week! I don’t play around! They’re hard as hell, so to get through it, be sure that you think about what you want and where you’re trying to get to. Get excited about the possibility!
But above all- get Intense!!
