Get Stronger Faster With These 5 Tips to Increase the Intensity of Your Workouts

Boosting workout intensity for faster strength gains through weight lifting

If you want to get stronger faster, you need to increase your workout intensity to hit those fitness goals. This can be done in various ways, but today we’ll focus on five particularly effective methods when lifting weights. Increasing weight, repetitions, and sets are great ways to push your body harder and see results more quickly. You can also change the tempo of your exercises or focus on proper form to maximize the effectiveness of your training. Let’s get started!

Maximizing workout intensity with 5 effective weight lifting methods

Increase weight

Increasing weight is one of the most effective ways to improve workout intensity and build strength faster. Using heavier weights challenges your muscles in a way that lighter loads cannot, helping them grow stronger over time. To ensure you’re using the proper form, select an appropriate weight for your fitness level and gradually add it as needed. It’s also important to focus on good technique when increasing the load on exercises like squats, deadlifts, and presses to safely move more weight without risking injury. With patience and consistency, you’ll soon be able to lift heavier weights with ease!

When to increase the weight?

The best method is to add one or two repetitions to your last set for a muscle group. When you can do this for two consecutive workouts, it’s time to add 5 to 10 lbs.  This is the 2 x 2 rule. Continue to do this until you hit a plateau. When you plateau, it might be time to use the next tip.

For instance, if you are doing a bicep curl on week 1. Do two sets of 10 and on your third set, go to 12. If you are successful, the next time you do this exercise, repeat the 10,10,12. If you hit the 12 again, it is time to add weight to the next session.

Enhancing weight lifting intensity for faster fitness resultsIncrease repetitions

Increasing the number of repetitions you do in a set will also increase the workout intensity and help you build strength faster in that muscle group. Start with a weight that’s just challenging enough to complete 8-12 repetitions without losing form or fatiguing quickly, then work up to performing 15-20 repetitions with good technique. As your muscles become stronger, you can slowly increase the weight and number of reps to continue challenging yourself.

Increase sets

Another way to challenge your body and build strength faster is to increase the number of sets for each exercise. Doing more sets will put more stress on your muscles which, in turn, will force them to grow stronger. As with increasing the weight and number of reps, start by adding one or two sets per exercise, then gradually increase as needed. When you reach a point where it is too difficult to add additional sets without compromising form or fatiguing quickly, move on to the next method.

Change tempo

Changing the tempo of your exercises is another great way to increase the intensity of your workouts. Doing reps more slowly or using pause-and-hold techniques can be particularly effective for challenging your muscles and building strength. For example, you can try doing 3 seconds up and 3 seconds down on each repetition or pausing at the top and bottom of each repetition for 2-3 seconds. Experiment with different tempos to see what works best for you and your body. The goal is to get the maximum amount of time under tension.

 

Speeding up strength gains through increased workout intensity with weightsFocus on proper form

Finally, focusing on proper form when doing exercises is key to seeing results from your intense workouts. Ensuring that each movement is performed correctly will help you engage the muscles you’re targeting, maximize the effectiveness of your training, and reduce the risk of injury. To ensure you’re using the proper form, work with a qualified trainer to learn the proper technique for each exercise and monitor your form during each set. This will ensure you get the most out of your workouts and build strength faster.

With all five methods, be smart about your rest periods. It is important to give your body time to recover between sets and workouts so you can perform at your best each time. However, don’t waste time and take too much recovery time. For sets of 10-15, 1 minute is sufficient. Maximum strength rest time is a little longer, closer to 5 minutes between sets.

By implementing these five methods, you can increase the intensity of your workouts and quickly build strength. Remember to always focus on proper form, use appropriate weights for your fitness level, and gradually increase the load. With patience and consistency, you’ll soon be able to reach new levels of strength! Good luck!

 

Check out some of our other strength and nutrition posts.

The 10 Essential Strength Training Exercises for

Strength and Conditioning for Cyclists

Functional Hypertrophy for Cyclist:   Power of Size

Discover the Consequences of Eating Below Your Resting Metabolic Rate!

Make Every Word Count: Unlock the Benefits of Your Metabolism

Are you eating enough to support your metabolism? Your resting metabolic rate (RMR) is the minimum number of calories your body needs to maintain basic physiological functions at rest. Eating below your RMR can have major consequences on your health, including weight gain, fatigue, and trouble concentrating. Read on to learn more about how eating below your RMR can impact your health and what you can do to make sure you’re getting enough calories for optimal health.

What is the resting metabolic rate (RMR)?

Our resting metabolic rate (RMR), sometimes called basal metabolic rate (BMR), is the measure of energy our bodies need to function correctly at rest (see FAQs for the difference between RMR and BMR). Specifically, it measures the number of calories burned daily to support essential body functions such as breathing and digesting food. RMR can account for 60-75% of our total daily energy expenditure, which is why it is vital in determining our body composition and weight management. Knowing one’s RMR allows individuals to accurately calculate their personal energy needs, so they can make informed decisions about their diet and activity levels to achieve healthier outcomes.

Furthermore, studies have shown that measuring RMR through indirect calorimetry or BMR calculators can be a valuable tool in measuring both our lean muscle and fat mass. Knowing how much energy your body requires, you can make dietary adjustments by eating fewer calories than your RMR or increasing physical activity while maintaining a healthy balance between energy intake and basal energy expenditure.

How do you calculate your RMR?

Calculating your Resting Metabolic Rate (RMR) is an essential step in understanding the metabolic demands of your body. The most accurate method for measuring RMR is through a metabolic analyzer, which captures oxygen consumption and considers factors such as age, body composition, and physical activity level. This method is the gold standard for calculating RMR due to its accuracy compared to self-reported equations, such as the Harris-Benedict Equation. Knowing one’s RMR can help individuals understand how many calories they need to maintain their current weight or lose fat without compromising lean muscle mass. Additionally, it also factors into building more muscle mass and calculating daily energy expenditure and calorie needs due to physical jobs or exercises that may lead to higher BMRS with metabolic adaptation.

What are the consequences of eating below your RMR for an extended period of time?

Eating below your Resting Metabolic Rate (RMR) for an extended period can lead to severe consequences, such as weakening the body and putting it at risk of malnutrition and other health problems due to a lack of energy and nutrients. When energy intake decreases, the body must find ways to compensate, such as slowing down metabolic processes, burning fewer calories, and breaking down muscle tissue, decreasing strength and metabolism. Additionally, decreased muscle mass combined with reduced caloric intake leads to lower physical activity levels and, consequently, a decrease in Total Daily Energy Expenditure (TDEE). Knowing your RMR will allow you to adjust your calorie intake accordingly to gain muscle or maintain your current weight while avoiding health risks associated with eating patterns that result in lower BMRs than normal.

How can you avoid these consequences by eating at or above your RMR level each day?

Eating the right amount of food at or above your RMR level each day can help you avoid a number of consequences. When you consume fewer calories than you burn off through your daily activities and exercise, it can cause fatigue, muscle loss, and weight gain. Your body cannot function well when it does not receive enough energy to keep its systems running. Additionally, eating below your RMR can cause deficiencies in essential vitamins and minerals which may put your health at risk if left unchecked. Eating an appropriate number of calories for your activity level will provide you with enough nutrition to stay healthy and energized and maintain an ideal body weight.

What foods will help you reach your RMR goals each day?

Eating enough calories to reach your daily RMR (Resting Metabolic Rate) goals can make a big difference to help you maintain life and build lean body mass. Protein-rich foods, like lean meats and legumes, are great for curbing cravings and increasing the thermic effect of food. Eating mineral-rich foods, such as avocados and spinach, can provide key minerals like iron, zinc, and magnesium to help you gain muscle and build more muscle mass. Adding in these types of foods is key when it comes to reaching your RMR goals each day.

Tips for Improving Resting Metabolic Rate

  1. Exercise Regularly: Regular physical activity helps boost your metabolism and burn more calories throughout the day. Aim for 30 minutes of moderate-intensity exercise five days a week or 20 minutes of high-intensity interval training three days a week.
  2. Eat Protein: Eating protein helps build muscle mass, which increases your metabolic rate since muscle requires more energy to maintain than fat does. Aim for 0.8-1 gram of protein per kilogram of bodyweight each day and include lean proteins such as eggs, chicken breast, fish, legumes and tofu in your diet.
  3. Get Enough Sleep: Getting enough sleep helps regulate hormones that control hunger and appetite, so make sure you get 7-9 hours of sleep each night to keep your metabolism running smoothly.
  4. Drink Green Tea: Green tea contains caffeine and catechins which have been shown to increase metabolism and fat burning by up to 4%. Try drinking 1-2 cups of green tea per day for optimal results!
  5. Stay Hydrated: Staying hydrated helps keep your metabolism running efficiently so make sure you drink plenty of water throughout the day!
  6. Avoid Crash Diets: Crash diets may help you lose weight quickly but they also slow down your metabolism in the long run so it’s best to avoid them if possible!

RMR is the number of calories your body burns at rest and is a predictor of weight loss. You need to eat at or slightly above your RMR daily to lose weight. If you consistently eat below your RMR, you will experience consequences such as fatigue, muscle loss, and difficulty concentrating. You can avoid these consequences by eating foods high in protein and fiber and drinking plenty of water each day. Call us today to have your RMR tested so we can help you reach your weight loss goals!

FAQs

What is TEF? The thermic effect of food (TEF) is the amount of energy your body expends during the digestion, absorption, and metabolism of the food you eat. It is an important factor to consider when developing a diet plan to reach your health and weight loss goals, as it has been shown that eating foods that increase TEF can help boost calorie burning and reduce fat storage. Eating high-quality proteins such as lean meats, legumes and nuts have been found to have a higher TEF than carbohydrates or fats, meaning they will require more calories for your body to process them.

Is it RMR or BMR? Resting metabolic rate (RMR) and basal metabolic rate (BMR) are two terms that refer to how much energy our bodies need to function correctly while at rest. However, they differ slightly in their actual meaning and calculations. While RMR takes into account the number of calories burned to support essential body functions such as breathing and digesting food, BMR measures the number of calories burned for a more basic set of bodily processes including those related to the heart, lungs, and brain activity.

What factors influence the Resting Metabolic Rate? Several factors can affect your resting metabolic rate, such as diet, physical activity level, age, gender, body composition, and genetics.

How is the Resting Metabolic Rate measured? Resting metabolic rate (RMR) is typically measured in a laboratory or fitness studio setting using indirect calorimetry. This measures the amount of oxygen your body consumes and the amount of carbon dioxide your body produces while at rest. The information is then used to calculate your RMR in calories per day.

What is a normal Resting Metabolic Rate? A normal RMR for adults ranges from 1,200 to 2,000 calories per day, depending on age, gender, and activity level. It’s important to remember that everyone’s metabolism is different, and many factors can affect your RMR, such as diet and exercise habits. To accurately measure your RMR, it’s best to consult a healthcare or fitness professional who can measure it directly using specialized equipment.

What is the best way to increase my Resting Metabolic Rate? The best way to increase your Resting Metabolic Rate is to incorporate high-intensity exercise into your routine. This type of exercise delivers a bigger, longer rise in resting metabolic rate than low- or moderate-intensity exercises. Additionally, regular strength and endurance training can help boost your metabolism. Eating at regular times and ensuring you get enough calories, as well as eating fat-burning foods, are also important for increasing your basal metabolic rate. Finally, getting a good night’s sleep will help keep your metabolism running smoothly.

Sources

How to Hit Your Protein Goals Without Supplements

Getting through the Protein Puzzle can be a challenge for some people. If you’re finding it hard to hit your protein goals, don’t worry – we’ve got you covered! This blog post will discuss five easy ways to boost your protein intake without supplements, or protein shakes four times a day. So we’ve got you covered whether you’re looking for quick and easy breakfast ideas or snacks to help you power through your day. Thanks for reading!

Bodybuilding and other competitive athletes often need up to 200 grams or higher of protein per day to support their active lifestyles. While this figure can be reached through supplements like protein powders, it is possible to reach this target solely through a balanced, nutritious diet. Remember the function; protein rebuilds muscle tissue. Healthy foods such as lean meats, dairy products, eggs, legumes, nuts, and seeds can provide the necessary high-quality protein to fuel an athlete’s performance and recovery. You do not have to do a massive protein shake at the end of the day to get adequate protein.

Constructing a Balanced Diet with Protein at its Core

To optimize your body’s protein uptake after exercise, consider portioning your protein intake over the day instead of one large dose. To add variety to your meals and snacks, use the National Nutrient Database to search for high-protein options within each food category. You can easily track and vary your protein sources to get the best results.

Jump-Start Your Morning with Protein-Packed Breakfast Choices

 Breakfast Protein!!

Reach Your Protein Goals with a High-Protein Breakfast! Eggs are a great source of protein: two large whole eggs provide over 12 grams and adding three or four extra egg whites ramps up the total to over 20 grams. Consider topping your dish with an ounce of cheddar for an additional 6 grams, and serve it with a 4-ounce ham steak for 22 more grams. An egg-based breakfast like this can get you close to 50 grams of protein before you even start your day!

Other options:

  • Greek yogurt
  • Skim milk
  • Breakfast sausage
  • Turkey Bacon
  • Low fat cottage cheese
  • Peanut butter and other nut butter

Enjoy a Range of Nutritious and Filling Midday Meals with High Protein Food

Boost Your Protein Intake with High-Protein Meals! Lunch and dinner provide ample opportunity to increase your daily protein intake. For example, a cup of roasted chicken breast can add 43 grams of protein to your meal, while a single small breast can bring 26 grams. Incorporating dairy products such as milk, cheese, and yogurt increases the protein content. Don’t forget legumes such as peas, beans and lentils; they are an excellent source of surprisingly high amounts of protein. Quinoa is a complete protein because it contains all the essential amino acids needed. The seed (most people think it’s a grain) is packed with about 8 grams of protein per cup.

Get Your Protein Fix With a Mid-Day Meal!

  • Grilled Chicken Breast
  • Greek Yogurt
  • Nuts and Seeds
  • Quinoa
  • Hummus and Veggies
  • Tuna Salad Sandwich
  • Hard Boiled Eggs
  • Edamame

Nourish Your Body with a Delicious and Healthy High-Protein Dinner

Dinner is the optimal mealtime to focus on high-protein foods, as you’ll have more time and flexibility to prepare the meal. Try using proteins like salmon, mackerel, trout, herring, or pike, which all come with a hefty serving of protein – a 5-ounce fillet can contain over 30 grams of protein! And don’t forget to add some nutritious and delicious side dishes for an extra boost. Beans rarely receive the credit they deserve for their impressive protein (and fiber !) content. For example, one cup of garbanzo beans or black beans offers 14 grams of protein and about just as much fiber, a nutrient most of us need more of. Like supplements and seeds, beans are easy to incorporate into your daily grub. Add a handful to your salad at lunch, snack on hummus, or swap traditional pasta for noodles. Want the rockstar of fish? Try Atlantic Cod, which has lots of protein and your daily recommended allowance of Vitamin B12.  Here is how I make my infamous Chuck’s Chicken.

Feasting on High Protein Dinners!

  • Lean beef, pork, lamb, and other meats
  • Poultry
  • Shellfish, such as shrimp or crab
  • Soybeans
  • Baked Beans
  • Lentils
  • Cheese and Broccoli
  • Whole grains
  • Cheese and dairy products
  • Garbanzo beans

Satisfy Your Cravings and Stay Energized With Protein-Rich Snacks!

If you’re not a fan of large meals, you can still reach your protein goals by snacking throughout the day. Nuts and seeds are great high-protein snacks that are sometimes hard to incorporate into large meals – for instance; pumpkin seeds come in at about 9 grams per quarter cup, and almonds at 16 grams per half cup!

Try These High-Protein Snacks For a Satisfying Boost!

  • Nut Butter
  • Quinoa
  • Biltong
  • Hemp Seeds
  • Protein Smoothies
  • Nuts
  • Sunflower seeds
  • Hummus
  • Cottage cheese
  • Cheese
  • Low-fat milk or chocolate milk

Fuel Your Performance and Reach Goals With Nutrient-Dense Foods for Optimum Nutrition!

Make Sure You Give Your Body Everything It Needs With Balanced Meals of Protein, Carbs, and Fats! To maximize your performance level and reach your goals while maintaining a balanced diet, pick nutrient-dense foods to get the most nutrition bang per calorie. Try choosing whole grains, nuts, and avocados instead of highly processed items like chips or sugary snacks. As you continue your journey towards health and fitness, it will become easier to make those wise choices that boost nutrition with every bite.

What is your favorite protein snack?

Bonus Recipe

Honey Greek Yogurt Parfait

Prep time: 5-minutes | Cook time: 0 minutes | Serves 2

Ingredients

2 cups nonfat plain Greek Yogurt

Two tablespoons creamy unsweetened peanut butter

One tablespoon honey

One teaspoon of vanilla extract

1 large sliced banana

1/2 cup granola

Prep:

  1. Mix the yogurt, peanut butter, honey, and vanilla in a medium bowl. Stir until completely combined and smooth.
  2. Into each of 2 airtight containers, place a heaping cup of yogurt topped with half a banana and two tablespoons of granola and seal.
  3. Store the airtight container in the refrigerator for up to one week.

Per Serving (1 parfait)

Calories: 343 | fat: 15.9g | carbs: 53.1g | protein: 31.3g

Balancing Friends and Macros: How to Enjoy Lunch Out With a Friend While Still Hitting Your Nutritional Goals

Several months from now I will be in Manchester England competing for the world championship against other masters in the cycling discipline of track. I know to be competitive I will have to spend hours in the gym and a crazy amount of time on the bike. But to make all of this work, I have to stay focused, just as hard in the kitchen.

Nutrition is the fuel that keeps me going. I have to make sure my meals have the right balance of protein, fats, and carbohydrates in order for me to make it through intense training sessions and still be able to recover quickly.

But how do I stay on track when all my friends want to go out to lunch?

When it comes to balancing friends and macros, my number one advice is to plan ahead. Knowing what your daily macro goals are for the day will make it easier for you to look at the menu and pick out a healthy option that works for you. It’s also good to talk to your friend beforehand so they know what you are trying to accomplish and can help pick a spot that will have something for both of you.

When it comes time to order, focus on lean proteins like grilled chicken or fish and opt for low-carb sides such as a salad or steamed vegetables instead of heavier items like fries. If the restaurant doesn’t offer enough choices, don’t be afraid to ask the waiter for items that are not on the menu but can still help you stick with your macro goals.

Finally, remember that it is OK to indulge from time-to-time. Balance out a higher carb or fat meal by eating lighter meals throughout the rest of the day. But let’s go back to the planning, that is where I am at right now.

Well it actually began at 0345 this morning when i was up and starting my day. I pulled out my phone and opened Macro Factor, my preferred tracking app, and started today’s entries.

First, I logged my vitamins and supplements, my standard first 2g of fat and 13g of carbs. Now my first decision is, do I have my morning yogurt with a little honey. Nope, let’s table that for now. Should I have my morning 30g protein shake, yes. I take in almost 255g of protein in a day, so I need to start off my protein timing early.

What am I going to have for dinner? Well it’s going to be Factor_ meal. I had already decided on Monday which meal that was going to be tonight, so I logged the Green Chile Shredded Chicken Thighs into the app, 34g P, 26g F, and 47g C.

Strawberry Protein Shake made with Ninja Creami
My nightly protein homemade ice cream(ish)

I also have already planned on having my Strawberry Protein Ice Cream tonight, so log that too. 219 calories, 32g P, 3g F, and 11g C.

What else will I have today? Well i will have a protein shake after the gym, 42g P, 4g F, and 9g of C and a Celsius drink at work, 2g C. I have a Wattbike test when I get home, so i will hit the protein after that, 30g P, 2F, and 9g C.

Now I know my budget for lunch. I had emailed Tim and said I needed a macro friendly restaurant, so we agreed upon Moby Dicks. Awesome, I can deal with that.

I went onto their website and found the nutritional information and it looked perfect,I am going to order a side of Joojeh Kabob (skewer), 38g P, 14g F, and 9g C. I am also going to grab a Shirazi salad, 2g P, 7g F, and 9g C. That will be a great lunch.

Even with all of the above, I am still a little short on my carbs, fat, and protein. I guess i will throw a piece of cod, 26g P, on the grill to add to dinner, and i might add a piece of Moby Dicks naan at lunch, well not a whole piece of flatbread its 42g C, but if i do half, 21g C, I have nailed my macros for the day.

I am happy, I am going to be able to eat with my friends and still hit my macro goals. All that is left now to do is make it happen. Wish me luck!